health and fitness are important. how exercise can help you stay healthy and fit.

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1 Discever.. health and fitness are important. how exercise can help you stay healthy and fit. what you can do to maintain a healthy body weight. how eating disorders can destroy your health. ---_ÿchoolwork takes up much of Aaron's time. He has Key Words fitness stamina obesity eating disorders anorexia nervosa bulimia nervosa binge eating fad diet chores to do at home, and he delivers fliers for some local restaurants. Aaron spends time with friends too. Even though Aaron is busy, he still finds time to exercise and to eat well. He stays fit by riding his bike, skating, and swimming at the community pool. What do you do to stay healthy and fit? r i''r i lj::r :,, Chapter 21 Health & Fitness

2 Fig. 21ol Exercise is a way to have fun while staying healthy and fit. What types of outdoor exercise do you enjoy?. Staying HeNthy & Fit When you are physically fit, you look and feel your best. A healthy, fit body means you take care of yourself. See Fig Fitness is the ability to handle daily events in a healthy way. Fitness means that you: + have enough energy to do your schoolwork and chores, and have fun too. + are confident about your abilities. + make exercise and activity a part of your life every day. + can keep your weight at the right level for you. + can deal with stress and the ups and downs of life. Y reÿ +Y< t; + aÿ +E tl o i t + ex Je: ta Ol tc bl [ c t ( ] i 392 Unit 4 Investigating Food & Nutrition

3 You cannot be fit unless you exercise. By exercising regularly you will enjoy all the benefits of fitness. )res, o You will feel positively about yourself. Knowing you're taking care of your body is good for your self-esteem. * You will look your best. Exercise helps control weight and gives you a healthy glow. * Day-to-day tasks will seem easy because you will have the energy you need. You will be able to relax and sleep easily. * You will have physical and mental stamina. $tamina is the ability to focus on a single activity for a long time. For example, you will be able to dance without getting very tired, and you can pay attention in class and learn easily. You will be able to deal with stress. There are plenty of enjoyable, inexpensive ways to exercise. What's important is that you make exercise a regular part of your life. For example, Jennifer walks to school instead of talcing the bus. Her friend Nick plays on a softball team and enjoys getting together with friends to play volleyball on weekends. Yeer gody Weight Are you happy with your weight? Do you think that you're too heavy or too thin? People who maintain a healthy body weight are neither overweight nor underweight. See Fig. 21ÿ2. Being overweight can lead to obesity. Obesity is a condition in which a person's weight is 20 percent or more above his or her healthy weight. Obese people are at greater risk for such illnesses as diabetes and heart disease. Being underweight is unhealthy too. People who are underweight often aren't eating enough or properly. This means that they aren't getting the nutrients they need. g Your healthy body weight depends on your height and body type Chapter 21 Health & Fitness 393

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6 / Fÿgo 21=3 You can still eat favorite foods, such as ice cream, if you balance exercise and calories. Eating Disorders Some people develop eating disorders, or extreme eating behaviors that can lead to depression, anxiety, and even death. Eating disorders are psychological problems that are related to food. Both boys and girls can have an eating disorder. Teens with eating disorders often try to hide them. If left untreated, eating disorders will damage your body. Following are three common eating disorders. Anorexia nervosa (an-uh-rek-see-yuh ner-voh-suh). This eating disorder involves an extreme urge to lose weight by starving oneself. The person fears becoming fat. No matter how thin this person becomes, he or she still feels overweight. Dieting turns into self-starvation. The person cuts food into tiny pieces, chews food for a long time, or constantly rearranges food. An anorexic person also may exercise for long periods of time. He or she will also spend less time with friends. Anorexia can cause heart disease, stunted growth, and brain damage. o Bulimia nervosa (byoo-lim-ee-yuh ner-voh-suh). This eating disorder involves extreme overeating followed by vomiting or the use of laxatives to get rid of the eaten food. Bulimia patients often suffer from depression and are likely to become dependent on drugs. Because bulimia is a secret ritual, it is hard to recognize. Bulimics usually weigh within 15 pounds of a healthy weight. A bulimic person often has stained teeth and 3vvollcn cheeks due to damage to the teeth, gums, and esophagus. Eventually, lddney problems and heart failure can result. 11 s t de or ea or pa so er c( bt ir O o O ] ] Unit 4 Investigating Food & Nutrition

7 Binge eating. This eating disorder involves eating large quantities of food at one time. This person has a lack of control over his or her eating habits and cannot stop eating. Bingers do not exercise excessively. These people may be overweight or they may gain and lose weight frequently. Binging often results in weight gain, high blood pressure, heart disease, and diabetes. Eating disorders can be caused by low self-esteem, depression, troubled relationships, poor body image, or chemical imbalances in the brain. Most people with eating disorders need professional help. If you think you or someone you know has an eating disorder, talk to a parent, teacher, school nurse, doctor, or counselor. The sooner treatment begins, the better the chances of recovery. It often takes medical, nutritional, and psychological counseling to defeat an eating disorder. Remember that you are unique. Don't compare your body type to a celebrity. Be the very best "you" by following a healthy diet and exercising. Also remember to: Keep a positive attitude about yourself. Resist media images of body types. Discuss concerns about your body with a trusted adult. DI D io U.Know{ Eating 1Disorders. A key part of preventing eating disorders is educating people. Everyone needs to know the symptoms and where to locate help. It is also helpful to examine how society and the media relate physical appearance to success. A person's worth is much deeper than his or her body size. - j Y Managing gout Weight Think of controlling your weight as a balancing act. You have to balance the calories you get from the foods you eat with the calories you use for energy. You gain weight when you consume more calories than your body uses. You lose weight when your body uses more calories than you consume. To maintain your weight, you must make sure that the calories you eat equal those you burn as energy. Many teens think that they need to lose or gain weight. They believe that they have to eat or avoid certain foods or skip meals. See Fig You need to eat a balanced diet. Include foods you enjoy, but limit the amount of fats, oils, and sweets. The most healthful way to lose excess weight is to take in fewer calories and exercise more. That helps you burn the calories you take in while also burning excess body fat. = Burning Fat. You cannot!1 i burn fat in a specific area t of the body. Exercise burns ÿ;, calories and fat from all arts of the body. That's whyi a variety of exercises helps t your overall appearance. 'ÿ... -ÿ... ÿ,- Chapter 21 Health & Fitness 397

8 Superior Vena Cava Pulmonary Pulmonary Veins St:ate the Task : Pulmonic Valve :o Create a heart-healthy menu, Develop a Plan, 1. Draw the heart and name the parts. 2. Create a heart-healthy menu, low in :and cholestero!. 3. activities that benefit heart health. lmp[ement the Plan 1. Using the drawing above as a guide, draw the human heart on poster board. 2 Label each part of the heart. 3. Usingthe Internet, cookbooks, and magazines, research a diet low in fat and ch01esterol.: 4. Create a one-week menu that includes bÿeakfast, lunch, dinner, and Snacks for each day.. 5. Write your menu below your drawing on the leftside. 6. Make a list of five activities that benefit the heart. Explairi why you chose each activity. Write Your iist below your drawing on the right side. Tricuspi Inferior Vena Cava Right Ventricle Your Heart. The human heart is an amazing organ. o The heart has two upper and two lower chambers, consisting of i two atriums and two ventricles. o Blood that has flowed through the'body has been used and is low in oxygen. It returns to the Left Atrium Valve Left Ventricle a I Evaluate the Result 1. What did you learn,about the anatomy of the heart? 2. How can you keep your heart healthy through diet and exercise?,; heart in the right atrium, empties into the right ventricle, and is 'moved,to the lungs for fresh oxygeil From the lungs it returns to the left atrium and empties into the left ventricle. From there it moves back out through the aorta to circulate through the body. This cycle continues with every beat, 398 Unit 4 Investigating Food & Nutrition

9 II Fig. 21=4 Note how many calories you can burn in 30 minutes. Which activity is your favorite? Hiking Exercise Exercise is necessary if you want to reach and maintain a healthy body weight. Whether you want to lose weight, gain weight, or maintain your weight, exercise has many benefits. See Fig o Exercise burns calories. Exercise helps your heart and lungs work better. * Exercise tones your muscles and skin. Exercise helps you control your appetite. Exercise relieves tension that could lead to overeating or loss of appetite. f... (, DID Y,OU,:Know? Steroids. Steroids (STARE-oyds) are prescript-ion drugs used for specific medical conditions. Steroids should not be used as bodybuilding supplements. They can cause a heart attack or stroke, and even damage your sldn. Steroids affect your moods, making you irritable and restless. j Chapter 21 Health & Fitness 399

10 #,void Fad Diets Achieving a healthy body weight through exercise and a well-balanced diet takes time. If you are overweight or obese, you might be tempted to lose weight quickly by going on a fad diet. A fad diet promises quick weight loss through unusual means. Fad diets are rarely successful in controlling weight. Most people who lose weight on a fad diet gain the weight back and sometimes more. Fad diets are often unbalanced, as they don't provide all of the nutrients you need. Some may even cause physical harm. See Fig A more sensible approach to controlling your weight is to combine a good diet with exercise. In the long run, you will be more likely to maintain a healthy weight. IFÿ Fad diets always promise quick results, but only a balanced diet is healthy. Name three fad diets that are popular today. ACTmVITm E$ 1. Search the Internet for a calorie-burning calculator. Calculate how many calories you can burn during exercise. Record your findings and refer to them when yon exercise. Key Search Words: o calorie-burning o fitness calculator 2. Search the Internet for information on exercise. Write down the proper form for your favorite exercise and find at least one new type of exercise to add to your routine. Key Search Words:. exercise form. exercise types 400 Unit 4 Investigating Food & Nutrition

11 nd )r Design a 7OU -5, tt is State the Task Design an exercise workout. (Note: If you are taking any medication, check with your doctor before starting any routine.) Develop a Plan 1. Make a list of all the types of exercise that you could enjoy. 2. List the benefits of each exercise. Be sure to drink plenty of water while working out. Fluids must be replaced to prevent dehydration. Signs of dehydration can include dizziness, dry mouth, decreased urination, and even low blood pressure or shock. r implement the Plan 1. Choose exercises for both your upper and lower body. o Begin your workout with a warm up and end with a cool down. o o, o, Choose the remainder of your exercises. Create a tracking chart similar to the example on this page. In your notebook, make a list of what muscle group each of your exercises benefits. Record your chest, waist, hip, thigh, calve, and arm measurements. Mark off the exercise each time you do it. Record your measurements at the end of each week. Evaluate the Result 1. How can regular exercise benefit your body? 2. How can regular exercise benefit your mind? J Chapter 21 Health & Fitness 401

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