Body Image, Nutrition, and Fitness
Body Image, Nutrition, and Fitness
9th Grade Course Outline
• Discuss body image awareness
• Influences on body image
• Self – your own beliefs about your body and how you think others view you.
• Family
• Friends
• Culture – there are differences and similarities in cultural definitions and perceptions related to body image.
• Environment – the area in which we live can influence our appearance and therefore our body image.
• Media – the media relentlessly sells the “perfect” body, ignores the reality that people come in a wide variety of shapes and sizes, and perpetuates a society that looks down on people who deviate too greatly from the perceived ideal.
• Impact of a negative body image
• Lowered self-esteem
• Defining yourself by appearance only
• Obsession with appearance
• Inability to get close to others or avoiding things you enjoy
• Feeling alone in your struggle
• Judging yourself and others on the basis of appearance, body size or shape
• Eating disorders
• Use of steroids, and other drugs
• Benefits of a positive body image
• Acceptance that bodies come in a variety of sizes and shapes
• Positive self-esteem
• Desire to maintain optimal health rather than weight and appearance obsession
• Defining yourself by qualities other than by appearance alone
• Ability to enjoy others and participate in the activities you enjoy
• Judging others by who they are rather than how they look
• KEY POINTS – A positive body image is a part of self-esteem, but the bodies seen in advertisements and on television are unrealistic. Learn to see through insulting sales pitches. Aim for fitness, not for thinness or bulkiness.
• List the dietary guidelines for Americans
• Eat a variety of foods.
• Balance the food you eat with physical activity – maintain or improve your weight.
• Choose a diet with plenty of grain products, vegetables, and fruits.
• Choose a diet low in fat, saturated fat, and cholesterol.
• Choose a diet moderate in sugars.
• Choose a diet moderate in salt and sodium.
• Identify the six classes of nutrients
• Carbohydrates – includes sugars, starches, and fibers. All but fiber provide energy.
• Proteins – made of amino acids which build body tissue and supply energy.
• Fats – made mostly of fatty acids which provide energy to the body.
• Water – the most vital nutrient.
• Minerals – essential elements that are needed in the diet and perform many functions in body tissues.
• Vitamins – essential nutrients that do not yield energy, but that are required for proper growth and functioning of the body.
• Design a balanced meal
• Understand the food guide pyramid
• This guide to daily food choices is shaped like a pyramid with the base of the pyramid as its foundation. The foundation of the diet, like the foundation of the pyramid is the largest part. The bread, cereal, rice, and pasta group should be the largest and most substantial part of a person’s diet according to the Food Guide Pyramid.
• Understand and read food labels
• After the passage of the Nutrition Labeling and Education Act, the new regulations for food labels have allowed consumers to evaluate their nutritional intake.
• There are mandatory and voluntary components that will be listed on a food product under “Nutrition Facts.”
• Some mandatory components
• Total calories Vitamin A
• Calories from fat Vitamin C
• Total fat Calcium
• Saturated fat Iron
• Cholesterol
• Sodium
• Total carbohydrate
• Dietary fiber
• Sugars
• Protein
• KEY POINTS – Good nutrition promotes growth and helps prevent diseases. Both undernutrition and overnutrition threaten health.
• Discuss the impact of overnutrition and undernutrition on the body
• List the problems associated with too much or too little body fat
• Too much body fat
• Heart disease
• High blood pressure
• Breathing problems
• Problems in pregnancy
• Stroke
• Cancer
• Also, arthritis, gallbladder disease, and diabetes may be linked to too much body fat.
• Too little body fat
• Malnutrition
• Menstrual cycle disruption
• Loss of energy
• Female reproductive problems
• Understand eating disorders
• Anorexia nervosa – typically involves an irrational fear of becomeing obese, and results in severe weight loss due to self-starvation.
• Bulimia nervosa – typically involves extremely restrictive dieting and regular and repeated binge eating, followed by self-induced vomiting, purging through abuse of laxatives, diuretics, or enemas, or excessive physical activity.
• Compulsive overeating – characterized by uncontrollable eating despite lack of hunger; often includes a preoccupation with food and body image.
• Identify the components of fitness
• Cardiovascular endurance – the ability of the heart and lungs to sustain effort over a long time.
• Flexibility – the ability to bend the joints without injury.
• Muscular strength – the ability of muscles to work against resistance.
• Muscular endurance – the ability of muscles to sustain an effort for a long time.
• Body composition - the proportions of lean tissue compared to fat tissue in the body.
• Understand the benefits of exercise
• Regular physical activity helps protect against these conditions:
• Physical
• Acne
• Backaches
• Cancer (colon, breast, and others)
• Diabetes
• Digestive disorders (ulcers, constipation, diarrhea, and others)
• Headaches
• Heart and blood vessel disease (heart attacks and strokes)
• High blood cholesterol and triglycerides
• High blood pressure
• Infections (colds, flu, and many others)
• Infertility (some forms)
• Insomnia
• Kidney disease
• Menstrual irregularities
• Obesity
• Osteoporosis
• Psychological
• Less anxiety and depression
• Greater ability to deal with emotionally stressful events
Body Image, Nutrition, and Fitness
11th Grade Course Outline
• Review and discuss body image awareness
• Influences on body image
• Self – your own beliefs about your body and how you think others view you.
• Family
• Friends
• Culture – there are differences and similarities in cultural definitions and perceptions related to body image.
• Environment – the area in which we live can influence our appearance and therefore our body image.
• Media – the media relentlessly sells the “perfect” body, ignores the reality that people come in a wide variety of shapes and sizes, and perpetuates a society that looks down on people who deviate too greatly from the perceived ideal.
• Changes since 9th grade
• How has your image of your body changed? How did you perceive yourself as compared to the present? Are you more or less preoccupied with your appearance than you were in 9th grade? What are some factors, if any, contributing to your perception of your body?
• Review dietary guidelines for Americans
• Eat a variety of foods.
• Balance the food you eat with physical activity – maintain or improve your weight.
• Choose a diet with plenty of grain products, vegetables, and fruits.
• Choose a diet low in fat, saturated fat, and cholesterol.
• Choose a diet moderate in sugars.
• Choose a diet moderate in salt and sodium.
• Review designing a balanced meal
• Review the impact of overnutrition and undernutrition on the body
• Review problems associated with too little or too much body fat
• Too much body fat
• Heart disease
• High blood pressure
• Breathing problems
• Problems in pregnancy
• Stroke
• Cancer
• Also, arthritis, gallbladder disease, and diabetes may be linked to too much body fat.
• Too little body fat
• Malnutrition
• Menstrual cycle disruption
• Loss of energy
• Female reproductive problems
• List some methods used to measure body fat
• “Standards” (body fat varies considerably for men and women, for age and culture, for activity level, etc.)
• Healthy range of body fat
AGE MALES FEMALES
18-39 8-19% 21-32%
40-59 11-21 % 23-33%
60-79 13-24 % 24-35%
• Skinfold caliper – a pinching device that measures the thickness of a fold of skin on the back of the arm, below the shoulder blade, on the side of the waist, or elsewhere.
• Waist circumference - a waist measurement is used to assess where your fat is distributed. Even more important than the amount of fat is where your fat is located. Fat that is located in your abdominal area is associated with an increased risk of heart disease, high blood pressure, and diabetes. A waist circumference of 40 inches or more in men and 35 inches or more in woman is associated with significantly increased disease risk.
• Pinch test – a skinfold measure without the equipment to make it accurate; A very crude method using the thumb and forefinger to pinch a fold of skin at the back of the arm. The space between the fingers is measured with a ruler and if the space is over an inch it reflects obesity.
• Bioelectrical impedance - measures the resistance of body tissues to the flow of a small, harmless electrical signal. It predicts body fat from the strength and speed of the electrical signal sent through the body (impedance measurements) and information such as height, weight, and gender.
• Underwater weighing - the percent body fat is calculated from equations based on the density of the body. The density of the body is calculated by an equation that involves measuring a person suspended on a trapeze in the air and then weighing the person under water.
• List methods used to estimate ideal weight
• BMI – Body Mass Index is a relationship between weight and height that is associated with body fat and health risk. Weight is converted to kilograms, height is converted to meters and then squared. These numbers are then put into an equation to determine BMI. BMI=kg/m2. It is easy to look up BMI on readily available BMI charts.
• Weight tables – charts that show the best weight for your height. Body weight gives no information on the amount and location of body fat. Although these tables are simple to use, they are based on a select group of people who bought life insurance. The tables were originally published in 1951. They have not been updated since 1983.
• Distinguish between loss of fat and loss of weight
• KEY POINTS – Body weight, alone, says little about body fatness. A person with strong muscles and bones may not be overweight, but may seem overweight on the scale. Also, height-weight scales used for adults are useless for children and teenagers
• Understand the effects of an unbalanced energy budget
• Your body fat reflects your energy income and expenses much the same way as your savings account reflects your money income and expenses. In the case of body fat, though, more is not better. A day’s energy budget (in calories) looks like this:
Food energy taken in (calories) minus
Energy spent by the body (calories) equals
Change in fat stores (calories).
OR
Energy in – Energy out = Change in fat
• Energy In
• Food consumption (calories)
• Example – an apple brings in 100 calories, a candy bar 425 calories, etc.
• For every 3,500 calories you eat over the amount you spend, you store one pound of fat.
• Energy Out
• The body spends energy in two major ways:
• Basal energy – the sum of all the energy needed to support the chemical activities of the cells and to sustain life.
• Basal processes include:
• Beating of the heart
• Breathing
• Maintenance of body temperature
• Working of the nerves and glands
• Voluntary activities – movements of the body under the conscious control of the person.
• The number of calories a person spends on a voluntary basis depends on:
• The number and size of the muscles that are working. (Ex. walking up a flight of steps expends more energy than picking up a pencil.)
• The total weight of the body parts being moved. (The heavier the body parts, the more energy used.)
• The length of time of exercise. (The longer the activity lasts, the more calories are spent.)
• The amount of effort put into the movement-the intensity of the workout.
(Hard work takes more fuel.)
• KEY POINTS – The balance between food energy taken in and energy spent determines how much fat a person’s body stores in its fat tissues or how much it uses from storage.
• KEY POINTS – To lose weight safely and permanently, a person must lose fat tissue, not lean tissue or water. The energy from any food can build up in body fat if a person eats more calories than are spent.
• Identify unsound weight loss programs
• Fasting – when no food or too little carbohydrate is eaten, the body uses up its glycogen and then breaks down its own protein tissues to supply the brain with glucose. The body slows its rate of energy use.
• Diuretics – these water pills do nothing to bring about fat loss.
• Diet pills – amphetamines and other pills reduce appetite by triggering the stress response. They are often addictive and cause additional health problems.
• Health spa regimens – you cannot jiggle or melt away pounds on special machines.
• Muscle stimulators, passive exercise machines – these reduce body measurements by making muscles tighter for an hour or so, not by reducing their fat content.
• Hormones – powerful body chemicals that are useless and hazardous as weight-loss aids.
• Surgery – such as stomach stapling to treat severe weight problems can have dangerous side-effects and can lead to digestive tract damage.
• Clues to identify sales gimmicks and fad diets
• Don’t trust any weight-loss method that:
• Promises rapid weight loss
• Uses diets that are extremely low in calories (less than 1,000 calories per day)
• Uses diets too low in carbohydrates
• Make people dependent upon special products
• Do not teach permanent, realistic lifestyle changes, including regular exercise and behavior modification
• Misrepresent salespeople as “counselors”
• Require large sums of money, require long-term and expensive contracts
• Fail to inform clients of the risks associated with weight loss in general
• Claim that “cellulite” exists in the body. (Cellulite is supposedly a hard-to-lose form of fat, but in reality, there is no such thing as cellulite. All fat is hard to lose.)
• Discuss smart weight loss strategies
• Diet
• Exercise
• Behavior change
• Discuss smart weight gain strategies
• Exercise - continue physical activity since it is essential for good health unless body weight is so low as to be life-threatening
• Eat more - add 700-800 extra calories of nutritious foods a day to achieve a gain of 1 – 1½ pounds per week.
• Use more high-calorie foods – milkshakes instead of milk, whole milk instead of non-fat milk, peanut butter instead of lean meat, etc.
• Eat more often
• Discuss weight control
• People who maintain weight take responsibility for their weight. They do not place the responsibility on programs, professionals, pills, or potions. (Outside advice can help, but the weight belongs to the person.)
• People who maintain weight have confidence that they can - they believe in themselves.
• People who maintain weight do not let normal lapses bother them.
• Discuss some strategies to control the amount of fat, saturated fat, cholesterol, and sodium in your diet
• Choose foods that have been grilled, broiled, roasted, boiled, baked or microwaved, rather than fried foods.
• Cut down on the use of gravy
• Choose lean meats with no visible fat
• Use cooking spray instead of butter or margarine
• Reduce meat servings by half and eat more grains, beans, and vegetables.
• Trim all the fat you can see from the meat on your plate.
• Use canned tuna packed in water not oil.
• Remove the skin from chicken or turkey before eating.
• Use low-fat or nonfat dairy products.
• Use oil-free salad dressings, reduced-calorie mayonnaise, and diet margarine.
• Use less salt on food
• Avoid processed foods
• Read the nutrition facts labels on food
• Snack on fruits and vegetables which are low in sodium
• Analyze personal food choices
• Understand your eating habits
• When do you eat? Where do you eat? Why do you eat?
• Write down all the foods you eat for one week, where you ate them, and your reason for eating them when you did. (Hunger, boredom, depression, dinnertime, pressured because someone offered, availability, convenience, religious reasons, etc.)
• Develop a personal fitness plan
• Review the components of fitness
• Review the benefits of exercise
• Discuss the dangers of using steroids and other drugs
• What are anabolic steroids?
• They are synthetic substances related to the male sex hormones, called androgens.
• They have a number of physiological effects, most notably an anabolic effect that promotes the growth of skeletal muscle and androgenic effects that foster the development of male sexual characteristics.
• Anabolic steroids are legally available only by prescription in the United States. Doctors use these drugs to treat delayed puberty, impotence, and body wasting in patients with AIDS and other diseases.
• Abused steroids most often are obtained from clandestine laboratories, smuggled, or illegally diverted.
• What is the scope of steroid abuse?
• Steroid abuse is higher among males than females but is growing most rapidly among young women.
• Why do people abuse anabolic steroids?
• Abuse of anabolic steroids is motivated in most cases by a desire to build muscles, reduce body fat, and improve sports performance. Abuse is estimated to be very high among competitive bodybuilders and may also be widespread among other athletes.
• How are anabolic steroids used?
• Anabolic steroids are taken orally as tablets or capsules, by injection into muscles, or as gels or creams that are rubbed into the skin.
• Doses taken by abusers can be up to 100 times greater than doses used for treating medical conditions.
• Anabolic steroids often are taken in combination in a practice called "stacking," in which the abuser mixes oral and/or injectable types of anabolic steroids.
• Steroid abusers often also "pyramid" stacked compounds in cycles of 6 to 12 weeks, meaning that they gradually increase doses then slowly decrease them to zero.
• The belief that these practices produce bigger muscles and allow the body to adjust to and recuperate from high doses of steroids has not been substantiated scientifically.
• What are the potential health risks associated with anabolic steroid abuse?
• Health consequences associated with anabolic steroid abuse include:
1. Hormonal system disruptions - reduced sperm production, shrinking of the testicles, impotence, and irreversible breast enlargement in boys and men. Decreased body fat and breast size, deepening of the voice, growth of excessive body hair, loss of scalp hair, and clitoral enlargement in girls and women.
2. Musculoskeletal system effects - premature and permanent termination of growth among adolescents of both sexes.
3. Cardiovascular diseases - heart attacks and strokes.
4. Liver diseases - potentially fatal cysts and cancer.
5. Skin diseases - acne and cysts.
6. Infections - in injecting steroid abusers, HIV/AIDS, hepatitis B and C, and infective endocarditis, a potentially fatal inflammation of the inner lining of the heart.
7. Behavioral effects - increased aggressive behavior, particularly when high doses are taken (roid rage). Depression, mood swings, fatigue, restlessness, loss of appetite, and reduced sex drive when steroid abuse is stopped.
• Review eating disorders
• Discuss treatment
• Although difficult, eating disorders can be overcome with early detection and prompt, professional intervention. A variety of treatments are available.
• Depending on the severity of the disorder, hospitalization may be required.
• Dehydration, electrolyte imbalance, distorted thinking, heart arrhythmia and other problems associated with starvation require immediate hospitalization.
• Some hospitals offer special programs for treating eating disorders. Some are inpatient in regular hospitals; others are located in psychiatric hospitals.
• Some other treatments include:
• Cognitive-behavioral therapy – food diaries and self-reporting of eating habits help to monitor both positive and negative behavior.
• Individual therapy
• Group psychotherapy
• Family therapy
• Drug therapy – sometimes anti-depression and anxiety medications along with vitamin and mineral supplements are used.
• Hypnotherapy – hypnosis (limited success)
• Support groups
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