Unit 5
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Body Composition:
◦ A composition of all the tissues that make up the
body

Self-perception:
◦ How a person sees themselves. This is not always
an accurate portrayal of reality.

Bulimia:
◦ An eating disorder where a person binge eats and
then throws up continuously
◦ Those suffering from Bulimia don’t always look sick
◦ Neurological disorder

Anorexia Nervosa:
◦ Serious eating disorder where a person severely
restricts the amount of food eaten
◦ See themselves as fat even though they are
extremely thin
◦ Neurological disorder

Essential Body Fat:
◦ The minimum amount of body fat needed for good
health

5 Reasons why maintaining essential body fat
levels is important for good health:
◦ 1. Fat is an insulator, it helps your body adapt to
heat and cold
◦ 2. Fat is a shock absorber
◦ 3. Fat helps your body use vitamins effectively
◦ 4. Fat is stored energy for when your body needs it
◦ 5. Fat when controlled helps you look your best

Obesity:
◦ A person who is extremely overweight

Calories:
◦ Found in the food you eat and used for energy
◦ Too many calories in diet lead to being overweight or
obese
◦ 1 pound of fat = 3500 calories

Muscle:
◦ Muscle weighs more than fat and increases the amount
of calories needed in the body

Hydrostatic Weighing:
◦ A technique used for assessing body fat levels that
involves being immersed in a tank of water.

Two myths and facts about fat loss:
◦ You can spot reduce by exercising specific body parts to
lose fat in certain areas
 Myth
◦ Any exercise that burns calories will cause the body’s
general fat to decrease
 Fact
◦ Exercise doesn’t help fat loss because it increases your
appetite
 Myth
◦ Activity level does increase your appetite, but may
increase your intake to account for increased exercise
 Fact

Why is a combination of diet and physical
activity best for maintaining ideal levels of
body fat?
◦ Increasing activity uses calories and decreasing the
amount of food eaten decreases caloric intake; both
of these help reduce body fat.

Basal Metabolism
◦ The amount of energy you body uses to keep you
living or at complete rest.

What affects metabolism?
◦ 1. Age
◦ 2. Gender
◦ 3. Genes

Nutrients:
◦ Food substances required for the growth and
maintenance of cells.

Nutrient Dense:
◦ Food that contains a large amount of nutrients for
the number of calories it provides.
 Ex: Whole-grain breads and cereals, rice, beans, pasta,
vegetables, and fruits are considered to be nutrient dense
because they not only are high in carbohydrates but
supply other nutrients such as vitamins, minerals, protein,
and fiber.

Carbohydrates:
◦ Provide the body with its’ main source of energy
◦ Two types:
 Simple Carbohydrates:
 Supply immediate energy with little or no change in
digestion
 Example: Sugar
 Complex Carbohydrates:
 Contain more nutrients than simple and supply body with
extended amounts of energy.
 Example: Pasta, bread, etc…

Proteins:
◦ Group of nutrients that build, repair and maintain
body cells.
◦ The body breaks down proteins into simpler
substances called amino acids.
◦ Two types of Protein:
 Complete Protein:
 Contains all nine essential amino acids

Ex: Meat, Fish, Poultry, Cheese, Eggs, Yogurt, and Milk
 Incomplete Protein:
 Contains some, but not all, essential amino acids
 Ex: Grains, Nuts, Beans, Seeds, Peas, Corn etc..

Fiber:
◦ Cannot be digested by the body, and is essential to
keep the digestive track clean.
◦ Examples: breads, fiber cereal, fruit, etc…

Cholesterol:
◦ Fatlike substance found in animal cells
◦ The amount of cholesterol in the diet should be
limited

Fat:
◦ 1 gram of fat = 9 calories

Carbohydrates or Protein
◦ 1 gram of carbohydrate or protein = 4 calories

Six essential nutrients and their function in
the body:
◦
◦
◦
◦
◦
◦
1.
2.
3.
4.
5.
6.
Carbohydrate: main source of energy
Protein: build, repair and maintain body cells
Fat: necessary for growth and repair of cells
Minerals: regulate the activities of the cell
Vitamins: growth and repair of cells
Water: essential for hydration

Two common myths and facts about
nutrition:
◦ Skipping meals is a good way to lose weight?
 Myth
◦ Skipping meals increases the appetite and typically
you eat more in fewer meals if a meal is skipped.
 Fact
◦ High protein diets are best for losing weight?
 Myth
◦ High protein diets lose weight quickly through
water weight, but are not good at maintaining
weight loss.
 Fact

How is calcium important for health and what
can you do to keep your bones strong?
◦ Calcium helps maintain and improve bone strength.

Quackery:
◦ A method of advertising or selling that uses false
claims
◦ Many products sold as sport supplements, or
ergogenic aids, are quack products

8 ways to detect quackery and fraud:
◦ 1. Check credentials
◦ 2. Be wary of advisors who sell products
◦ 3. Check the organizations of the experts you
consult
◦ 4. Be wary of those who promise immediate results
◦ 5. Be suspicious of sales pitches that promise
results too good to be true
◦ 6. Be cautious about mail order and internet sales
◦ 7. Be wary of product claims
◦ 8. Be wary of untested products

Diet:
◦ Changing what you eat and how you exercise to be
able to lose weight

Fad Diet:
◦ A diet that often promises quick results but is
usually nutritionally unbalanced

Food Supplements:
◦ A product intended to add to a person’s nutritional
intake

Health Education Teacher:

Dietitian:

Nutritionist:

Registered Physical Therapist:

Medical Doctor:
◦ Someone who can teach and answer concerns about
general health
◦ Offers advice about diet and nutrition
◦ Someone who can recommend diet and nutrition
guidelines
◦ Someone who can treat and recommend fitness
exercises
◦ Someone who can diagnose and recommend a fitness
and diet program