Body Size and Weight Management - Coursework Example

Quiz Questions Name: Unit 4 Exam Question 1 Multiple Choice Points: 2 Aspects of Wellness involved in Body Size and Weight Management are: physical dimensions of maintaining an adequate level of body fat. intellectual awareness to analyze the media messages being given. social dimensions of developing a positive self image. all of the above Question 2 Multiple Choice Points: 2 How we perceive our own body fatness or thinness can be negatively effected by: if we take media messages at face value of being thin at any cost. being physically fit and physically active our entire lifetime. acceptance of our body size by family members and friends. whether we have good self-esteem. Question 3 Multiple Choice Points: 2 Height for Weight tables are all EXCEPT: often developed from life insurance data regarding body size with most longevity. are accurate for all the diverse world population. they are guidelines, not strict rules. people with a higher lean body mass may weigh more, but still be healthy and fit. Question 4 Multiple Choice Points: 2 Which of the following is TRUE regarding Body Mass Index (BMI)? It is a poorer measure of body mass than Height to Weight tables. It uses height, weight, and waist measurements in its calculations. In population studies it is a good indicator of fat related health risks. It is a good measurement for children and teens. Question 5 Multiple Choice Points: 2 Women athletes who lower their body fat ratio below 20-22%: can have increased level of bone fractures. do not have regular menstrual periods. develop amenorrhea associated with bone loss. all of the above Question 6 Multiple Choice Points: 2 Which of the following is a statement that supports Size Acceptance? "You've really gained weight!" "People get fat when they overeat all the time." "People come in all sizes and shapes." "She is really good about strictly limiting her choices to 'good' foods only." Question 7 Multiple Choice Points: 2 Evidence that before the last 50 years larger body size in women was desirable is found in: caveman drawings Renaissance paintings Marilyn Monroe as a popular movie star. all of the above Question 8 Multiple Choice Points: 2 Genetics is involved in which of the following weight related areas of the body? The production of the hormones leptin and ghrelin. It causes us to want to exercise more. It has no effect on a person's metabolic rate. It only lowers our taste for fatty food. Question 9 Multiple Choice Points: 2 What is the term for the narrow range of usual levels of weight which the human body defends to maintain? end point BMI point return point set point Question 10 Multiple Choice Points: 2 Overweight or obese people can react to their feelings of inferiority by: eating more food to deal with the emotional pain. becoming depressed. socially isolating themselves. all of the above Question 11 Multiple Choice Points: 2 One of the signs of a wellness approach to life by an overweight person is: blood fat levels are out of control focusing on healthy eating habits, not weight on the scale. wanting to reach a weight similar to a thin model. consistently high blood pressure levels. Question 12 Multiple Choice Points: 2 When you diet repeatedly to lose that extra 10% of body weight again and again: your REE is increased. your food intake that supported a normal weight is the same. your body can lose the ability to increase energy expenditure. none of the above Question 13 Multiple Choice Points: 2 Healthy weight management over the human life span: depends on the number of dieting programs tried. depends on finding the right diet pill to take. means exercising and limiting food intake only while dieting. means knowing that some dieting programs make weight maintenance difficult. Question 14 Multiple Choice Points: 2 Which of the following is NOT TRUE about prescription medication use for weight loss and maintenance? Some of these medications in the 1960's were related to amphetamines. Fen-phen has no dangerous side effects. Orlistart affects absorption and digestion of fat in the body. They have only a temporary effect and weight can increase after discontinuing them. Question 15 Multiple Choice Points: 2 Which of the following is the best thing to have in a diet program? You have to use only food from the company behind the program. Physical activity is minimally encouraged. It emphasizes lifelong changes in diet and exercise. The diet strictly limits fat or carbohydrate intake. Question 16 Multiple Choice Points: 2 Herbal medications have which of the following properties? They are heavily regulated by the Food and Drug Administration. They are safe because they are made from "natural" ingredients. The amount of featured ingredients can vary from sample to sample. Harmful side effects are minimal on all products. Question 17 Multiple Choice Points: 2 Media ads try to appeal to such human psychological needs as: being a socially acceptable person. finding a "quick fix" to our problems. being attractive to the opposite sex. all of the above. Question 18 Multiple Choice Points: 2 Which of the following factors can be present in an eating disorder? depression good self-esteem Participation in golf as a sport is a major risk area. Weight is never at the level for a normal person. Question 19 Multiple Choice Points: 2 Chronic Dieting Syndrome has an effect on all EXCEPT: physical wellness. emotional wellness. is found more in elderly than in teen-agers. continually attempting to restrict food intakes. Question 20 Multiple Choice Points: 2 Which eating disorder does NOT have the purging or excessive exercise behaviors? anorexia nervosa binge eating bulimia picky eater Question 21 Multiple Choice Points: 2 If you are thinking about approaching a friend or family member regarding your suspicions of an eating disorder where is a good place to start? Gossip and let the entire school hear about their problem. Ignore it until the person's health is seriously affected. Talk to the person about shaping-up, eating more, and getting better on their own. Talk to them about your concerns and encourage getting professional help. Question 22 Multiple Choice Points: 2 Physical symptoms of an eating disorder may include: amenorrhea in both males and females. high blood pressure and Type II Diabetes. Lanugo disappears from skin. electrolyte balance is achieved. Question 23 Multiple Choice Points: 2 Factors affecting some rich and famous people to develop an eating disorder are all EXCEPT: it is used as a method of dealing with stress of being a public figure. it is part of getting jobs as an actor or actress that a certain body size is maintained. they have poor self-esteem and body image. it doesn't matter if they are thin and glamorous all the time. Question 24 Multiple Choice Points: 2 Enjoying food and eating involves: developing a love-hate food relationship. thinking of foods only in terms of "good" or "bad". being willing to try a variety of foods and preparation methods. developing cravings and over-eating that food. Question 25 Multiple Choice Points: 2 All are methods of learning your hunger and satiety signals EXCEPT: using non-food rewards for yourself. eating when hungry, not when the clock says it's time to eat. eats lots of food at family gatherings to please relatives. remembering it takes 20 minutes for "full" signal to go from stomach to brain. Question 26 Multiple Choice Points: 2 Events in our lives that usually have us making the association between eating a lot of food and good feelings are: celebrating a wedding with a buffet dinner. going with your friends for pizza and large soda pop after a sports victory. big meals and traditional foods with family and friends on holidays. all of the above Question 27 Multiple Choice Points: 2 A desirable personal eating habit is: feeling guilty and skipping the next meal if you overate. allowing time for a nutritionally balanced breakfast every day. to avoid vegetables you have never tried before. ignoring portion sizes if you are involved in athletics. Question 28 Multiple Choice Points: 2 A wellness approach to body size and weight management means: never eating "bad" foods again. the main emphasis is on physical activity and balanced meals. maintaining your high school weight throughout your life. you need to focus on the opinions of others regarding your weight and body size. Question 29 True/False Points: 1 Our more sedentary lifestyle is one of the reasons for upward weight trends. True False Question 30 True/False Points: 1 Simply cutting back on carbohydrates, protein, and fat in the diet always results in weight loss. True False Question 31 True/False Points: 1 Even a moderate activity level can increase energy output by 30%. True False Question 32 True/False Points: 1 A good body weight can be different for females than males at the same height. True False Question 33 True/False Points: 1 The level of body fat for mere survival is the same as the amount needed to work and reproduce. True False Question 34 True/False Points: 1 Fat pattern distribution does not vary between ethnic groups. True False Question 35 True/False Points: 1 Body fat patterns can be changed by strenuous exercise and have no genetic factors involved in them. True False Question 36 Essay Points: 5 Describe the human body response at the cell level to perceived starvation threats as when a person is dieting or ill. Tell why this was needed in human beings in the past. Is this is a help or hindrance in modern weight loss diets. The human body follows a continuous and natural cycle of degeneration and regeneration. An adequate supply of nutrients is required to carry out this process, and these nutrients have to be supplied in a timely manner. This would help the body cells to replicate themselves safely. The damaged cells are replaced with healthy cells at a more rapid pace and the diurnal needs of the body are addressed adequately. An improper supply or non supply of these nutrients would result in future complications to health. At present, people are undernourished in several countries, even though these countries are affluent. Sociologists claim that the transformed lifestyle of the people has contributed to this malnutrition. In addition, people find it difficult to cope up with work pressures and demands. Moreover, there is a proliferation of packaged food products, which contain higher levels of fat than homemade food items. As such, homemade food has become a rarity, because people do not have time to prepare food at home. Appropriate nutrition provides the required ingredients for its healthy growth. If sufficient nutrition is supplied to the body, it can maintain itself and replace damaged cells in a more effective fashion. Furthermore, such nutrition provides energy to the body and ensures that the digestive process takes place effectively without generating any problems (PRESSMAN). In the process of fasting dead and dying cells are discarded and the growth of new cells is brought about. In addition, every cell in the body is subjected to a cleansing process by this process. Furthermore, normal oxygen levels and the re-establishment of the usual metabolic rate is engendered by fasting. At the same time, the cells get rid of toxic waste products. The digestive process, which consumes a tenth of the calories ingested, is temporarily suspended and the energy saved as a consequence is utilized for enhancing the growth and discarding of cells, and improving immunity (Fasting and Calorie Restriction ). Therefore fasting has several benefits for its practitioner and is veritably of great use in modern weight loss diets. Question 37 Essay Points: 6 Identify 3 of the 6 components of a Wellness Model for healthy long term weight management and write 2-3 sentences telling about each of them. Some of the dimensions of the wellness model are self – responsibility; awareness of nutritional values; management of stress; physical fitness; and environmental sensitivity (THE DIMENSIONS OF WELLNESS). Wellness can be described as a process of acquiring knowledge. Under this process, individual awareness of daily activities is required; and such daily activities must be aimed at promoting health, and active participation in other activities, which results in the obtention of personal satisfaction. Some of the health promoting activities are attaining physical fitness, providing proper nutrition to the body, maintenance of good relationships, management of stress, positive life’s ambitions, beliefs, self care and environmental comfort. The ultimate goals of the wellness process are self realization and self actualization (Fitzpatrick and Wallace). Achieving wellness is subject to certain limitations in practice. For instance, shops that sell health foods are congested and polluted. Even the airplanes and buses are filled with cigarette smoke, and a person has to make a serious effort to enforce one’s right to pollution free public places. Stress management entails control over individual stress generating factors. Stress is unhealthy, creates tension, engenders a feeling of insecurity, and ultimately leads to frustration. It adversely affects health and has been recognized as the major cause of migraine, peptic ulcers, cardiac arrests, hypertension and mental instability. Sometimes, stress drives weak minded individuals to commit suicide. Thus, individuals must take all possible steps to avert stress, by adopting efficient stress management techniques. Persons undergoing stress must take precautionary measures, such as taking adequate nutrition, proper exercise, keeping away from drugs and making correct environmental adjustments. Those who fail to adopt these measures are prone to diseases and premature death (Townes). In order to lose weight, one should adopt a proper lifestyle, which includes physical exercise or physical activity, a carefully planned balanced diet, and the adoption of stress management policies. These are the fundamental life-promoting factors. They help in reducing weight and improving the quality of life among individuals. The body weight of a person affects quality of life. If it is not optimal it adversely affects the health and wellness of the individual. Therefore, people must manage their obesity to have a better quality life. Loss of weight by a mere 5 to 10 percent of the total body weight is sufficient to bestow several advantages upon people who are overweight (Weight Management). Nutrition plays a vital role in the quality of life. This is because the food influences the moods and health of individuals. Moreover, balanced nutrition promotes their longevity. In addition to nutrition, people should have sufficient physical activity, because the latter protects people from various diseases. As such, regular exercise enhances health, prevents premature aging, boosts self – confidences and promotes self – esteem amongst individuals (Locke, Myers and Herr). Name: Unit 6 Quiz Yourself 1 Question 1 Multiple Choice Points: 2 Pregnant women need approximately ____ grams of protein a day. 100 80 60 20 Question 2 Multiple Choice Points: 2 The dietary reference intake for zinc is ____ milligrams per day 22 11 55 1 Question 3 Multiple Choice Points: 2 It is practically impossible to get enough ____ from food. nutrients zinc chromium iron Question 4 Multiple Choice Points: 2 Pregnant women should eat _____of dietary fiber every day. 30 lbs 150 grams 30 grams 2 grams Question 5 Multiple Choice Points: 2 ____ exercise is recommended during pregnancy. Intense No Any Moderate Name: Unit 6 Quiz Yourself 2 Question 1 Multiple Choice Points: 2 Breastfeeding is better than formula because it leads to a lower incidence of ear inflammation. respiratory illness. allergies. all of the above. Question 2 True/False Points: 1 Nursing creates a special bond between infant and mother. True False Question 3 Multiple Choice Points: 2 Breastfeeding may lessen the risk of ____ in the mother. breast cancer diabetes hypertension high cholesterol Question 4 Multiple Choice Points: 2 A breastfeeding teen needs about ____ more calories a day than a pregnant teen. 1,000 200 1,200 800 Question 5 Multiple Choice Points: 2 A nursing mother should consume about ___cups of fluids a day. 15–18 1–12 5–6 8–12 Question 6 True/False Points: 1 Breast-feeding helps you recover from childbirth and appears to improve your long-term health True False Name: Unit 6 Quiz Yourself 3 Question 1 Multiple Choice Points: 2 A well-rounded diet contains grains. dairy. vegetables. all of the above Question 2 True/False Points: 1 A social family eating environment is not very important to establishing good dietary habits. True False Question 3 True/False Points: 1 The types of foods that a child starts out eating is very important to establishing a dietary pattern. True False Question 4 Multiple Choice Points: 2 A child of 1-3 years of age requires approximately ____ calories. 1,800 200 1,300 900 Question 5 Multiple Choice Points: 2 Children in the 7-12 years old range require approximately ____ calories per day. 1,500 1,000 500 2,000 Name: Unit 6 Quiz Yourself 4 Question 1 Multiple Choice Points: 2 Healthy eating and regular ____ will help you feel energized. snacks dieting exercise television Question 2 Multiple Choice Points: 2 Practicing ____ habits can help lower your risk for many diseases such as diabetes, asthma, and heart disease. sedentary healthy dietary addictive dangerous Question 3 Multiple Choice Points: 2 Nutritional requirements during the adolescent years are decreased. the same as any other stage of life. increased. irrelevant. Question 4 Multiple Choice Points: 2 ____ is a key nutrient that you should look for that helps with nutrient density. Trans fat Saturated fat Simple carbohydrates Calcium Question 5 Multiple Choice Points: 2 Eating too much sugar can lead to a condition called botulism. insulin resistance. enzyme deficiency. scurvy. Name: Unit 6 Quiz Yourself 5 Question 1 Multiple Choice Points: 2 Staying ____ helps to keep the metabolic rate high. physically active sedentary involved in video games in bed Question 2 Multiple Choice Points: 2 ____ is a concept of being proactive in living. Nihilism Wellness Listlessness Ignorance Question 3 Multiple Choice Points: 2 A good ratio of carbohydrates, fats and proteins respectively is 20%, 50%, 30%. 16%, 24%, 60%. 60%, 20%, 20%. 40%, 30%, 30%. Question 4 Multiple Choice Points: 2 Breathing slowly in a pattern of 5 seconds in and 5 seconds out triggers a relaxation response called incoherence. chaos. wellness. coherence. Question 5 Multiple Choice Points: 2 Eating a diet high in ___ can lead to a condition called diabetes. protein sugar fats vitamins Name: Unit 6 Quiz Yourself 6 Question 1 True/False Points: 1 The digestive tract of the elderly are often worn out and do not absorb nutrients and fluids well. True False Question 2 Multiple Choice Points: 2 Hydration can be achieved with ____. coffee and tea soda and milk shakes water and electrolyte replacements fruit juice and fruit drinks Question 3 Multiple Choice Points: 2 Green tea has high levels of ____. sugar antioxidants free radicals toxins Question 4 Multiple Choice Points: 2 Prescription medications may deplete ____. oxidants enzymes probiotics nutrients Question 5 Multiple Choice Points: 2 Liquid nutrient drinks may be helpful in feeding the elderly because they do not ____. taste bad have to be chewed smell bad have to be digested Question 6 Multiple Choice Points: 2 Headaches are often a sign of ____. oxidation vitamin C depletion dehydration CHO depletion Question 7 Multiple Choice Points: 2 Leg cramps are a sign of possible ____ deficiency. zinc iridium potassium vitamin A Name: Unit 6 Exam Question 1 Multiple Choice Points: 2 From the beginning of the second trimester a pregnant woman needs approximately an additional ____ calories a day. 800 300 100 1,000 Question 2 Multiple Choice Points: 2 Pregnant women need around ____ grams of protein a day. 60 80 100 20 Question 3 Multiple Choice Points: 2 Low ____ levels are linked to birth defects. vitamin C folate sugar enzyme Question 4 Multiple Choice Points: 2 Low ____ levels during pregnancy can cause long labor and small babies. boron glucose fiber zinc Question 5 Multiple Choice Points: 2 Breastfeeding is better than formula because it leads to lower incidence of allergies. GI diseases. obesity. all of the above Question 6 Multiple Choice Points: 2 ____ is a yellow, sticky fluid that helps protect your baby from infection. Formula Colostrum Similac Apple juice Question 7 Multiple Choice Points: 2 If you choose to bottle feed your baby, use a(n) ____fortified baby formula. iron vitamin C vitamin B strontium Question 8 Multiple Choice Points: 2 A well rounded diet contains grains. dairy. vegetables. all of the above Question 9 Multiple Choice Points: 2 A child of 1-3 years of age requires approximately ____ calories. 1,800 200 1,300 900 Question 10 Multiple Choice Points: 2 Children in the 7-12 years old range require approximately ____ calories per day. 1,500 1,000 500 2,000 Question 11 Multiple Choice Points: 2 Healthy eating and regular ____ will help you feel energized. snacks dieting exercise television Question 12 Multiple Choice Points: 2 Eating too much sugar can lead to a condition called botulism. insulin resistance. enzyme deficiency. scurvy. Question 13 Multiple Choice Points: 2 Whole fruits are good sources of vitamins, minerals, and protein. trans fats. fiber. high fructose corn syrup. Question 14 Multiple Choice Points: 2 A term to describe the efficiency of the metabolism and the recovery cycle is cyclic rejuvenation. 12 steps of recovery. metabolic rate. enzymatic recovery. Question 15 Multiple Choice Points: 2 The main two factors that control the metabolic rate are diet and exercise. traveling and sightseeing. video gaming and television. laughter and crying. Question 16 Multiple Choice Points: 2 The three pillars of aging well are diet/nutrition, exercise, and reading. stress management. prescriptions. alcohol consumption. Question 17 Multiple Choice Points: 2 Hydration can be achieved with coffee and tea. soda and milk shakes. water and electrolyte replacements. fruit juice and fruit drink. Question 18 Multiple Choice Points: 2 Liquid nutrient drinks may be helpful in feeding the elderly because they do not taste bad. have to be chewed. smell bad. have to be digested. Question 19 Multiple Choice Points: 2 Leg cramps are a sign of possible ____ deficiency. zinc iridium potassium vitamin A Question 20 Multiple Choice Points: 2 Green tea has high levels of sugar. antioxidants. free radicals. toxins. Question 21 Essay Points: 10 Describe the factors that keep the metabolic rate at a high level and evaluate why this will help someone age healthfully. The cells in the body produce energy from nutrients and utilize that energy for growth and development. This process is known as the metabolism of the human body. The processes of energy intake, storage and expenditure are interrelated processes; and the balance of energy is determined through the effectiveness of the relationship between these energy processes. The body cells expend energy for their growth. The amount of energy so expended is calculated by measuring the concentration levels of oxygen present in the arterio venous cell membranes. This is compared with blood flow measurements. This process is very complex, and the metabolic rate of muscle is estimated at 10 to 15 kilocalories per kilogram of body weight. Such assessment has been found to vary from individual to individual, and it depends on the age of the person, body fat levels, body temperature and sympathetic nervous system activity in the body. The total daily energy expenditure or TDEE depends on various factors. Nearly 20% of the total daily energy expenditure is due to the muscle tissues. The fat tissues expend around 5% of the TDEE in individuals with 20% body fat in their body. The major portion of the TDEE, around 80%, is attributed to the functions of the heart, lungs, kidneys, brain and liver. Hence, these organs expend most of the energy generated in the body, and their metabolic rate is 15 to 40 times more than other contributors, like muscles and fat tissue. The body burns these fuel calories and generates energy. In this manner it increases the efficiency of metabolism (IDEA Health & Fitness Association). As age advances, the resting metabolic rate or RMR decreases. This is because the resting metabolic rate is caused by the organs in the body which will be very active in young persons. Therefore, infants and children have high rates of resting metabolic rate since they grow rapidly. Many organs in their bodies are very active during that growing period. It was determined in research studies that the muscle mass increased by 2.2 to 4.5lb after resistance training. It was also found that the resting metabolic rate increases by 50 kcal per day when the muscle mass increases by 4.5 lb. Diets that restrict energy, compel the body to decrease the resting metabolic rate by more than 20% (IDEA Health & Fitness Association). Works Cited "Fasting and Calorie Restriction ." 20 September 2008 . Fitzpatrick, Joyce J. and Meredith Wallace. Encyclopedia of Nursing Research. Springer Publishing Company. ISBN 0826198120, 9780826198129, 2005. P629. IDEA Health & Fitness Association. The Practical Guide to Weight Management: Understanding the Role of Diet, Nutrition, Exercise and Lifestyle. IDEA Health & Fitness Association. ISBN: 1887781374, 2006. Pp. 7 – 8. Locke, Don C, Jane E Myers and Edwin L Herr. The Handbook of Counseling. SAGE. ISBN 0761919937, 9780761919933, 2001. P. 646. PRESSMAN, SAUL. THE OWNER'S MANUAL FOR THE HUMAN BODY. 1997. 19 September 2008 . "THE DIMENSIONS OF WELLNESS." Ardell Wellness Report (Fall2004, p1-1): Issue 68, 1/4p; (AN 14578408). Townes, C. Dwight. "Wellness: The Emerging Concept and Its Components." Individual Psychology: The Journal of Adlerian Theory, Research & Practice (Dec84, p372): Vol. 40 Issue 4, 12p; (AN 9122480). Weight Management. 19 August 2008. 20 September 2008 . Read More