Chapter 10-12 Nutrition, Physical Activity, and Weight Management
Name:_________________
Chapter 12 –Physical Activity
Lesson 1
1. _______________ - any form of movement that causes your body to use energy
2. _______________ - The ability to carry out daily tasks easily and have enough reserve energy
to respond to unexpected demands
3. ________________ -Purposeful physical activity that is planned, structured, and repetitive,
and that improves or maintains physical fitness
4. Physical Benefits of Physical Activity
 _________________
 ____________________
 __________________
 ___________________
 ___________________
5. Mental/Emotional Benefits of Physical Activity
 ____________________
 __________________
 _____________________
 __________________
6. Social Benefits of Physical Activity
 ____________________
 __________________
 _____________________
 __________________
 __________________
 __________________
7. ___________________ - Involving little physical activity
8. Health Problems that May Result from Being Sedentary
 _________________
 _________________
 _________________
 _________________
 _________________
 _________________
 _________________
 _________________
 _________________
Lesson 2
1. There are five elements of fitness that affect your health in different ways.

_______________

_______________

_______________

_______________

_______________
2. _____________________ -The ability of your heart, lungs, and blood vessels to send fuel
and oxygen to your tissues during long periods of moderate to vigorous activity
3. ___________________ - The amount of force your muscles can exert
4. ____________________ - The ability of your muscles to perform physical tasks over a
period of time without tiring
5. ____________ - The ability to move your body parts through their full range of motion
6. __________________________ - is the ratio of fat to lean tissue in your body.
7. Measuring Cardiorespiratory Endurance
 You can evaluate your cardiorespiratory endurance by doing a three-minute step
test.
8. Measuring Muscular Strength and Endurance
 You can measure the strength/endurance of your abdominal muscles by doing a
partial curl-ups test.
 You can measure the strength/endurance of your upper body by push-ups test.
9. Measuring Flexibility
 The sit-and-reach test measures the flexibility of your lower back and hamstring
muscles.
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Chapter 10-12 Nutrition, Physical Activity, and Weight Management
Name:_________________
10. Most exercises and activities fit into two basic categories: aerobic and anaerobic
 _______________ - all rhythmic activities that use large muscle groups for an
extended period of time
raises your heart rate and increases your body’s use of oxygen
Ex. Jogging, swimming, and riding a bike are examples
 ______________ - Intense, short bursts of activity in which the muscles work so
hard that they produce energy without using oxygen
Ex. Sprinting and lifting weights
11. Improving Muscular Strength and Endurance
 _______________ - use muscle tension to improve strength with little or no
movement of the body part.
 Ex. Pushing against a wall
 _______________ - combine movement of the joints with contraction of the
muscles, building flexibility and strength.
Ex. Lifting free weights or doing calisthenics, such as pull-ups, push-ups, and
sit-ups
 _______________ - exert resistance against a muscle as it moves through a range
of motion at a steady rate of speed.
Ex. Various types of weight machines and other exercise equipment
12. Improving Flexibility
 Stretching exercises improve your flexibility, circulation, posture, and
coordination.
Lesson 3
1. Planning your physical activity can help you achieve specific fitness goals.
2. Factors that may affect the activities you choose to do to meet your personal fitness goals
 ______, __________, ___________, ____________, ___________, ____________
3. Moderate-Intensity Physical Activities
 ____________________
 __________________
 _____________________
 __________________
4. Aerobic Activities
 ____________________
 ____________________
 ____________________
 ____________________
 ____________________
 ____________________
5. Strength Training
 ____________________
 ____________________
 ____________________
 ____________________
 ____________________
 ____________________
 ____________________
6. Flexibility Exercises include stretching for 10 to 12 minutes a day.
 ____________________
 ____________________
 ____________________
 ____________________
 ____________________
 ____________________
7. Effective fitness plans focus on four principles: specificity, overload, progression, and
regularity.
 ___________ -Choosing the right types of activities to improve a given element of
fitness
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Chapter 10-12 Nutrition, Physical Activity, and Weight Management
Name:_________________
 ____________ - Exercising at a level that’s beyond your regular daily activities
 ______________ - Gradually increasing the demands on your body
 ____________ - working out on a regular basis
8. An exercise session has three stages: warm-up, workout, and cool-down.
 ____________ - Gentle cardiovascular activity that prepares the muscles for work
increases blood flow, your pulse rate, and body temperature.
 _____________ - The part of an exercise session when you are exercising at your
highest peak
FITT FORMULA
- _______________: at least 3 times a week
- _______________: Push yourself
- _______________: Vary your activity
- _______________: at least 20-30 minutes
 ____________ - Low-level activity that prepares your body to return to a resting state
allows your heart rate, breathing, and body temperature to return to normal
gradually.
9. ______________ - The number of times your heart beats per minute when you are not active
 To check your resting heart rate, sit quietly for at least five minutes, take your pulse for
15 seconds, then multiply the result by four.
Lesson 4
1. It is important to learn how to prevent injuries and respond to them when they occur.
2. Safety first:
 Before beginning a physical activity program, visit a doctor for a medical/health
screening
3. Safety Tips
 ____________________________________________________________
 ____________________________________________________________
 ____________________________________________________________
 ____________________________________________________________
 ____________________________________________________________
 ____________________________________________________________
 ____________________________________________________________
4. Tips for Cold-Weather Activity
 ____________________________________________________________
 ____________________________________________________________
 ____________________________________________________________
 ____________________________________________________________
 ____________________________________________________________
5. Cold Weather Risks
 __________________ - Damage to the skin and tissues caused by extreme cold
To treat, go to a warm place and thaw the affected areas with warm (not hot) water.

_________________ - Dangerously low body temperature
can occur as a result of exposure to extreme cold, submersion in cold water, or
wearing wet clothing in cold or windy weather
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Chapter 10-12 Nutrition, Physical Activity, and Weight Management
Name:_________________
6. Hot Weather Risks
 _______________ - excessive loss of water from the body.
 _______________ – overworking the body
 _______________ - A form of physical stress on the body caused by overheating
Symptoms:
- ______________
- _______________
- ______________
- _______________
- ______________
- _______________
- _______________
 _____________ - A dangerous condition in which the body loses its ability to cool
itself through perspiration
7. Sun and wind protection: Sun and wind can pose a hazard in both hot and cold weather and can
lead to:
 ________________
 ________________
 ________________
 ________________
8. You can treat minor sports injuries yourself, but major injuries require professional medical
treatment.
9. Minor injuries:
 ______________ are fluid-filled bumps caused by friction.
 ______________ - Sudden and sometimes painful contractions of the muscles
occur when muscles are tired, overworked, or dehydrated
 ________________ - Overstretching and tearing a muscle
 ________________ - injuries to the ligaments around a joint
10. Use the P.R.I.C.E. procedure to treat strains and minor sprains.
 P.R.I.C.E. stands for
________________ - the affected area with a bandage or splint to prevent further
injury.
________________ - the muscle or joint for at least a day.
_________________ - the affected area for 10 to 15 minutes at a time, three times
a day for two days after the injury.
_________________ - the affected area to reduce swelling.
_______________ - the injured area above the level of your heart to keep the swelling
down.
11. _____________ -is inflammation and swelling in the tendons, which are bands of fiber that
connect muscles to bones
12. Major injuries require immediate medical care
 ____________ are broken bones.
 ______________ occur when a bone pops out of its normal position in a joint.
 ___________________ is an injury to the brain that can result in a severe headache,
unconsciousness, or memory loss.
Chapter 10: Nutrition
Lesson 1
1. _____________________ - The process by which your body takes in and uses food
2. _____________ - Substances in food that your body needs to grow, to repair itself, and to supply you
with energy
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Chapter 10-12 Nutrition, Physical Activity, and Weight Management
Name:______________
3. _________ -A unit of heat used to measure the energy your body uses and the energy it receives from
food
4. Eating a variety of healthful foods can lower your risk of developing other conditions, including:
 __________________
 __________________
 __________________
 __________________
5. A _______________ of factors influence food choices.
6. ____________ - The natural physical drive to eat, prompted by the body’s need for food
7. _______________ - The psychological desire for food
8. Environmental Influences
 __________________
 __________________
 __________________
 __________________
Lesson 2
1. Each _______________ in your diet plays a unique and essential role in keeping you healthy.
2. Each of the six nutrients has a specific job or vital function to keep you healthy.
3. Your body uses nutrients in many ways:
 __________________
 __________________
 __________________
 __________________
 __________________
4. The Six Types of Nutrients
 __________________
 __________________
 __________________
 __________________
 __________________
 __________________
5. ___________, _________, _______ provide your body with energy and help maintain your body.
6. The energy in food comes from three sources: carbohydrates, proteins, and fats.
 Each gram of carbohydrate or protein provides four calories.
 Each gram of fat provides nine calories.
7. ____________ - Starches and sugars found in foods, which provide your body’s main source of
energy
 45 to 65 percent of your daily diet
8. Three types of Carbohydrates
 _______________ Carbohydrates
Ex. Fructose, Lactose
Found in _______________________________
 ________________ Carbohydrates
Also known as starches, are long chains of sugars linked together.
Common sources: _____________________________________
 _________________ -A tough complex carbohydrate that the body cannot digest
a carbohydrate that moves waste through your digestive system
Good sources: ___________________________________
9. Most carbohydrates are turned into a simple sugar called _____________, the main source of fuel
for the body.
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Chapter 10-12 Nutrition, Physical Activity, and Weight Management
Name:______________
10. ______________________ -Nutrients the body uses to build and maintain its cells and tissues
 Are made up of chemicals called amino acids.
 Make up about 25-35% of your daily diet
11. The nine amino acids are called ___________________ because the body must get them from
food.
 The rest are known as nonessential amino acids.
12. Proteins are from animal sources are sometimes called “complete” proteins because they contain
all nine essential amino acids.
 __________________
 __________________
 __________________
 __________________
13. Role of proteins
 Protein is the basic building material of all your body cells.
 Energy source
14. Your body needs a certain amount of fat to function properly.
15. Dietary fats are composed of ____________________
 Fatty acids that the body needs but cannot produce on its own are called essential fatty
acids.
16. Types of Fat
 ____________________ -Eating unsaturated fats in moderate amounts may lower your
risk of heart disease.
Vegetable oils, nuts, and seeds tend to contain larger amounts
 _____________________ -Consuming too many saturated fats may increase your risk of
heart disease
 _________________ - can raise your total blood cholesterol level, which increases your
risk for heart disease
can be found in stick margarine, many snack foods, and packaged baked goods,
such as cookies and crackers.
17. Saturated fat is found mostly in animal-based foods but also in some plant oils.
 __________________
 __________________
 __________________
 __________________
18. Role of Fats
 provide a concentrated form of energy
 absorb and transport fat-soluble vitamins (A, D, E, and K) through the bloodstream.
 calories from fats that your body does not use are stored as body fat.
Stored fat, known as adipose tissue, provides insulation for the body.
19. _______________ -A waxy, fatlike substance
20. ___________, ____________, and ______________ do not provide energy, but perform a wide
variety of body functions.
21. _________________ -Compounds found in food that help regulate many body processes
 _____________________ -Dissolve in water
 _____________________ -Stored in body fat (absorbed by fat)
22. __________________ -Elements found in food that are used by the body
23. _________________________ - A condition in which the bones become fragile and break easily
24. ___________________ is essential for just about every function in your body.
 Nutrient that makes up the greatest percentage of the body!
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Name:______________
Chapter 10-12 Nutrition, Physical Activity, and Weight Management
25. Functions of water
 ________________________

________________________

________________________

________________________

________________________

________________________

________________________

________________________
Lesson 3
1. ________________________________ -A set of recommendations about smart eating and
physical activity for all Americans
 Three key guidelines
______________________________________________________
______________________________________________________
______________________________________________________
2. The 5 food groups
 __________________
 __________________
 __________________
 __________________
 __________________
3. _______________________ -An interactive guide to healthful eating and active living.
4. Dietary Guidelines Recommendations
 __________________________
 __________________________

__________________________

__________________________

__________________________

__________________________
5. Balancing Food and Physical Activity
 teens should be physically active for 60 minutes almost every day
6. ________________________ -a high ratio of nutrients to calories
7. Starting the day of right
 Get at least 8 hours of sleep
 Eat breakfast
8. Eating Right When Eating Out
 __________________________
 __________________________

__________________________

__________________________

__________________________
Lesson 4
1. Food labels provide information about the ingredients and nutritional value of foods.
2. Food labels also list
 __________________________
 __________________________

__________________________

__________________________

__________________________
3. The ingredients in a food appear on the label in _____________________ order by weight.
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Name:______________
Chapter 10-12 Nutrition, Physical Activity, and Weight Management
4. ______________________ -Substances added to a food to produce a desired effect
 Used for:
_______________________________________________
_______________________________________________
_______________________________________________
5. Nutritional food claims:
 ____________ -Contains none, or an insignificant amount, of a given component.
 ____________ -Can be eaten regularly without exceeding your daily limits for fat,
saturated fat, cholesterol, sodium, or calories
 ____________ -Must contain one-third fewer calories, one-half the fat, or one-half the
sodium of the original version
 ____________ -The food contains 25 percent fewer calories, or 25 percent less of a given
nutrient, than the original version
 ____________ -Provides at least 20 percent of the daily value for a vitamin, mineral,
protein, or fiber
 ________________ -Provides 10 to 19 percent of the daily value for a vitamin, mineral,
protein, or fiber.
 ___________________ -Must be low in fat and saturated fat; cholesterol, and sodium;
and provide at least 10 percent of the daily value for vitamin A, vitamin C, iron, calcium,
protein, or fiber.
6. __________________ -Food poisoning
7. ____________________ -Treating a substance with heat to kill or slow the growth of pathogens
8. The Dietary Guidelines outline four basic steps for keeping food safe:
 __________________________
 __________________________

__________________________

__________________________
9. __________________ -A condition in which the body’s immune system reacts to substances in some
foods
10. ___________________ -A negative reaction to food that doesn’t involve the immune system
Chapter 11 Notes: Weight Management
Lesson 1
1. Maintaining a _______________ helps you protect your health and prevent disease.
2. _______________ are units of heat used to measure the energy found in food.
3. When you consume _____________ calories than your body needs or uses, you will ___________
weight, and when you burn more calories than you take in, you will ___________ weight.
4. ______________ - the process by which the body breaks down substances and gets energy from food
5. It takes about ____________ calories to equal 1 pound of body fat.
6. The right weight for each person is based on _____________________________________________
7. _________________________________ - a measure of body weight relative to height
8. __________________ -heavier than the standard weight range for your height
- Higher risks for diseases, feel tired
9. ___________________________ -the ratio of fat to lean tissue in your body.
10. ___________________- having an excess of body fat, a person with a large amount of body fat
8
Chapter 10-12 Nutrition, Physical Activity, and Weight Management
Name:______________

Health Problems Associated with Being Overweight:
- ___________________________________________________________________
___________________________________________________________________
__
11. ________________ - Below the standard weight range for your height
- Feel weak, tire easily, or have trouble concentrating
Calculate your BMI:
12. Managing Your Weight
13. Healthy Ways to Lose Weight
 _________________________
 _________________________
 _________________________
 _________________________
 _________________________
 _________________________
 _________________________
14. Healthy Ways to Gain Weight
 _________________________
 _________________________
 _________________________
 _________________________
15. Benefits of Physical Activity
 ______________________
 ______________________
 ______________________
 ______________________
Lesson 2
1. _________________ - The way you see your body
 Peers and media influence body image
2. _________________ - weight-loss plans that tend to be popular for only a short time
3. ________________ - A repeated pattern of losing and regaining body weight
4. Types of Fad Diets
 __________________
 __________________
 __________________
 ____________________
 __________________
5. __________________ -extreme, harmful eating behaviors that can cause serious illness or
even death
9
Chapter 10-12 Nutrition, Physical Activity, and Weight Management
Name:______________
6. _____________________ -an eating disorder in which an irrational fear of weight gain leads
people to starve themselves
7. People with anorexia develop obsessive behaviors related to food, such as:
 ______________________
 ______________________
 ______________________
 ______________________
 ______________________
8. Possible Health Consequences of Anorexia
 ______________________
 ______________________
 ______________________
 _____________________
9. _______________________ - an eating disorder that involves cycles of overeating and
purging, or attempts to rid the body of food
 _______________ is eating a huge amount of food in a single sitting.
 _______________ is forcing vomiting
 Taking laxatives to flush food out of the system,
 Exercising/fasting frantically after a binge
10. Possible health consequences of Bulimia
 ______________________
 ______________________
 ______________________
 ______________________
 ______________________
 ______________________
11. _______________________ - an eating disorder in which people overeat compulsively
12. Consequences of Binge Eating
13. What do you do if your friend is showing signs of an eating disorder?
Lesson 3
1. Your __________, _______, __________, and _______________ can affect your body’s
food needs.
2. Factors influencing nutritional needs
3. ________________________ - A person who eats mostly or only plant-based foods
 TYPES OF VEGETARIANS
- ____________ eat only plant-based foods.
- ______________ vegetarians also include dairy foods and eggs in their diet
- _________________ include dairy foods in their diet.
- _____________________ include eggs in their diet.
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Chapter 10-12 Nutrition, Physical Activity, and Weight Management
Name:______________
4. _____________________ - Products that supply one or more nutrients as a supplement to,
not a substitute for, healthful foods
5. Nutrition for athletes
 ________________
 ________________
 ________________
 ________________
6. Hydration
 Girls need 9 cups a day; Boys need 13 cups a day
7. ___________ lead to fatigue, dizziness or light-headedness, cramping, and an imbalance of
___________.
8. __________________ - minerals that help maintain the body’s fluid balance
 Examples: sodium, chloride, and potassium
9. ____________________ - Substances that boost athletic ability
10. Dietary supplements are no substitute for eating a variety of healthful foods.
11. Who should use supplements?
 ______________________________________________
12. _____________ take supplements that provide more than 100 percent of the Daily Values for
any nutrient.
13. ____________________ - Very large amounts of dietary supplements
14. ___________________ - Dietary supplements containing plant extracts; a chemical substance
from plants that may be sold as a dietary supplement
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