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Unit 3: Nutrition and Physical Activity

Nutrition for Health

Managing Weight and Eating Behaviors

Physical Activity and Fitness

Nutrition for Health

• New Vocabulary:– Nutrition

– Nutrients

– Calorie

– Hunger

– Appetite

– Carbohydrates

– Fiber

– Proteins

– Cholesterol

– Vitamins

– Minerals

– Osteoporosis

– Dietary Guidelines for Americans

– MyPyramid (MyPlate)

– Food additives

– Foodborne illness

– Pasteurization

– Cross-contamination

– Food allergy

– Food intolerance

Lesson 1: The Importance of Nutrition• The food you eat affects

your health and quality of life!– Nutrition: The process by

which your body takes in and uses food

– Nutrients: Substances in food that your body needs to grow, to repair itself and to supply you with energy

– Calorie: A unit of heat used to measure the energy your body uses and the energy it receives from food• The calories in the food you

eat provide the energy your body needs for activities such as walking, doing chores and doing sports

• Eating a variety of healthful foods can help you avoid:– Unhealthful weight gain– Type 2 Diabetes

• Eating healthful foods can also lower your risk of developing:– Cardiovascular disease– Stroke– Certain cancers– Osteoporosis

The Importance of Nutrition cont.

• A variety of factors influence food choices:– Hunger: The natural

physical drive to eat, prompted by the body’s need for food

– Appetite: The psychological desire for food

– Family and Culture: eating meals at home

– Friends: going for pizza– Time and Money: busy

schedules/cost of a meal– Advertising: using

appealing adjectives “juicy”

• Food and Emotions:– Sometimes people eat in

response to an emotional need:• Stressed• Frustrated• Lonely• Sad• Snack out of boredom• Mindless eating• Food as reward

How Healthy is the American Diet?• The American diet isn’t as

healthy as it could be.• As it has become easier to

obtain and prepare food, the amount of food consumed has increased.

• Americans today spend $0.49 of every food dollar on takeout food and food eaten outside the home.

How Healthy is the American Diet?

• This dietary pattern paired with a lack of physical activity increases the risk of developing chronic diseases, such as:

– Diabetes

– Obesity

– Heart disease

– Cancer

• All of these are the major causes of illness and death in the United States

• It has been estimated that over 16% of all deaths in the US can be attributed to a poor diet and a sedentary lifestyle.

The Importance of Nutrition cont.

1. Name 3 health problems that good nutrition can help you avoid.

2. What is the difference between hunger and appetite?

3. Discuss with your neighbor a time when your emotions have affected your food choices, or a time when a friend has influenced your food choices.

Lesson 2: Nutrients

• Each of the six nutrients has a specific job or vital function to keep you healthy– Your body uses nutrients in

many ways:1. Energy source

2. Heal, build and repair tissue

3. Sustain growth

4. Help transport oxygen to cells

5. Regulate body functions

Nutrients cont.Carbohydrates, proteins and fats provide your body with energy and help maintain your body

• Carbohydrates: Starches and sugars found in foods which provide your body’s main source of energy– Three types:

1. Simple: sugars (fructose) found in fruits and lactose found in milk

2. Complex: starches, grains (bread, pasta, beans and potatoes)

3. Fiber: Tough complex carbohydrate that the body cannot digest (fruits and vegetables)

• Role of Carbohydrates:– Broken down into a simple sugar

called glucose

• Main source of fuel for the body

• Glucose can be stored in your body’s tissue and used later during periods of intense activity

Nutrients cont.• Proteins: Nutrients the body uses

to build and maintain its cells and tissues– Types of Proteins:

• Meat• Eggs• Dairy products

– Role of Proteins:• Basic building materials of your body

cells• Muscles, bones, skin and internal

organs• Hemoglobin (carries oxygen)

– Boys 14-18 need 52g/day– Girls 14-18 need 46g/day

• Fats: Your body needs a certain amount of fat to function properly– Types of fats:

• Unsaturated fats: may lower your risk of heart disease

– Vegetable oils– Nuts– Seeds

• Saturated fats: may increase your risk of heart disease

– Meat – Dairy products

• Trans fats: may raise your total blood cholesterol, increasing your risk for heart disease

– These fats are formed by a process called hydrogenation, which causes vegetable oil to harden. As it hardens' the fats become more saturated.

– Stick margarine– Snack foods– Packaged baked goods (cookies/crackers)

– Role of Fats:• Brain development• Blood clotting• Control inflammation• Maintain healthy skin and hair

Nutrients cont.• Cholesterol: Waxy fatlike

substance

– Needed to create cell walls, certain hormones and vitamin D

– Excess cholesterol in your blood can build up on the insides of the arteries

• Vitamins: Compounds found in food that help regulate many body processes

• Minerals: Elements in food that are used by the body

• Osteoporosis: Condition in which the bones become fragile and break easily

Nutrients cont.

• Water: essential for most body functions. All of the body cells contain water– Water’s functions include:

• Moving food through the digestive system

• Digesting carbohydrates and protein and aiding other chemical reactions in the body

• Transporting nutrients and removing wastes

• Storing and releasing heat• Cooling the body through

perspiration• Cushioning the eyes, brain

and spinal cord• Lubricating joints

Lesson 3: Healthy Food Guidelines

• Dietary Guidelines for Americans: Set of recommendations about smart eating and physical activity for all Americans– Published by the United States

Department of Agriculture• There are three key guidelines:

1. Make smart choices from every food group

2. Find your balance between food and activity

3. Get the most nutrition out of your calories

• My Pyramid (My Plate): An interactive guide to healthful eating and active living– http://www.choosemyplate.gov/ab

out.html

http://www.choosemyplate.gov/about.html

Healthy Guidelines cont.

• Start the Day off Right– After 8 hours of sleep, your

body needs to refuel.– Eating breakfast has many

benefits• Do better in school• Less likely to be overweight

• Eating Right When Eating Out:– Watch portion sizes: split the

meal with a friend or take ½ home

– Pay attention to how foods are prepared: anything fried is high in fat; grilled, baked and broiled are healthier

– Add fresh vegetables and fruits: add this as a side instead of French fries

– Go easy on toppings: sauces, mayonnaise, sour cream, ranch, etc.

– Don’t drink your calories: choose water instead of soft drinks

Lesson 4: Nutrition Labels and Food Safety• Nutrition Label Basics:

– Food labels provide information about the ingredients and nutritional value of foods.• The food label must list:

– The name of the product– The amount of food in

the package– The name and address of

the company that makes, packages or distributes the product

– The ingredients in the food

– The Nutrition Facts panel, which provides info about the nutrients found in the food

• Food additives: Substances added to a food to produce a desired effect– May be used to:

• Keep a food safe for a longer period of time

• Boost its nutrient content• Improve its taste, texture

or appearance

– Two additives that concern some experts are:• Aspartame: a sweetener

used in some diet drinks• Olestra: used in some

potato chips

Nutrition Labels and Food Safety cont.

• Nutritional Claims– Federal law gives uniform

definitions for the following terms:• Free: The food contains none, or an

insignificant amount of a given component: fat, sugar, saturated fat, trans fat, cholesterol, sodium or calories

– To be “calorie free” a food must have fewer than 5 calories per serving

• Low: You can eat this food regularly without exceeding your daily limits for fat, saturated fat, cholesterol, sodium or calories.

– Low-fat foods must have three grams of fat or less per serving.

• Light: Must contain one-third fewer calories, one-half the fat or one half the sodium of the original version.

• Reduced: The food contains 25% fewer calories or 25% less of a given nutrient than the original version. Foods labeled as reduced may offer a much healthier option than the original version. The reduced version may however still contain a high number of calories.


• Food borne Illness: Aka food poisoning– About 76 million Americans

become ill as a result of food borne illness each year

– Caused by bacteria and viruses:• E. coli• Salmonella

– Common Symptoms:• Cramps• Diarrhea• Nausea• Vomiting• Fever• Dehydration

– Consult a doctor if:• a fever higher than 101.5 degrees F• Prolonged vomiting and diarrhea• Blood in stool• Signs of dehydration: decrease in

urination, dry mouth and throat and feeling dizzy when standing

• Pasteurization: Treating a substance with heat to kill or slow the growth of pathogens

• Cross-contamination: The spreading of pathogens from one food to another– Separate the foods most likely to

carry pathogens• Raw meat• Poultry• Seafood• Eggs

– Heating foods to a high enough temperature will kill the pathogens that cause illness


• Food Allergy: A condition in which the body’s immune system reacts to substances in some foods– Symptoms can vary from mild to

life threatening:• Skin irritations• Gastrointestinal symptoms• Anaphylaxis

• Food intolerance: A negative reaction to food that doesn’t involve the immune system– Most common is lactose

intolerance• Occurs when the body does not

produce enough of the enzyme needed to digest lactose

• Symptoms:– Gas– Bloating– Abdominal pain

Physical Activity and Fitness

• New Vocabulary:– Physical activity

– Physical fitness

– Exercise

– Sedentary

– Cardio-respiratory endurance

– Muscular strength

– Muscular endurance

– Flexibility

– Aerobic exercise

– Anaerobic exercise

– Warm-up

– Cool-down

– Resting heart rate

– Overexertion

– Hear exhaustion

– Heat stroke

– Muscle cramps

– Strains

– Sprains

Lesson 1: Benefits of Physical Activity

• Physical Activity: Any form of movement that causes your body to use energy– Physical activity benefits all

aspects of your health• Benefits every system in

your body

• Benefits physical, mental, emotional and social health– HOW?

Physical Benefits:

• Physical Fitness: The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands– Teens should try for 60

mins every day

– Benefits:• Strengthen your muscles

and bones

• Boost energy levels

• Improve posture

Benefits of Physical Activity cont.• Exercise: Purposeful physical

activity that is planned, structured and repetitive and that improves or maintains physical fitness– Being physically active:

• Strengthens the heart muscle so it pumps blood more efficiently

• Allows your lungs to work more efficiently pulling in larger amounts of air increasing the amount of oxygen sent to your body

• Strengthens muscles decreasing risk of osteoporosis and improving balance and coordination

• Mental and Emotional Benefits:– Stress relief– Mood enhancement– Better sleep– Improved self esteem

• Social Benefits:– Friendships– Motivation– Teamwork– Sportsmanship

• Sedentary: Involving little physical activity– An inactive lifestyle puts you at risk

for a variety of health problems– What activities do you think

“sedentary” teens spend their free time doing?

– Health problems from being sedentary may include:• Obesity• Cardiovascular disease• Type 2 Diabetes• Certain types of Cancer• Asthma• Psychological problems• Premature death

Lesson 2: Improving your fitness• There are five elements of

fitness that affect your health in different ways:1. Cardio respiratory

endurance: 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

“Swim 2.4 miles, bike 112 miles, run 26.2 miles- BRAG FOR THE REST OF YOUR LIFE. “- John Collins, IRONMAN Founder

2. Muscular strength: The amount of force your muscles can exert

3. Muscular Endurance: The ability of your muscles to perform physical tasks over a period of time without tiring

4. Flexibility: The ability to move your body parts through their full range of motion

5. Body Composition: The ratio of fat to lean tissue in your body

Improving your Fitness cont.• Aerobic Exercise: Includes

all rhythmic activities that use large muscle groups for an extended period of time– Jogging, swimming and riding

a bike are examples– Improving Cardio-respiratory

Endurance:• Increase your heart rate and

pump more blood throughout your body

• Over time your heart and lungs adapt to the demands made by aerobic activity by working more efficiently

• Anaerobic Exercise: Involves intense, short bursts of activity in which the muscles work so hard that they produce energy without using oxygen– Sprinting and lifting weights

are examples– Improving Muscular Strength

and Endurance:• The more the muscles work,

the stronger they will become• Free weights, exercise

machines or your own body weight

• Three types of resistance:1. Isometric: no movement of

the body part2. Isotonic: variable speed,

fixed resistance3. Isokinetic: fixed speed,

variable resistance

Lesson 3: Planning a Personal Activity Program

• An exercise session has three stages:– Warm-up: Gentle cardiovascular activity

that prepares the muscles for work• Increases blood flow, delivering oxygen and

fuel to your muscles• Gradually increases pulse rate and body

temperature• After warming up, take a few minutes to

stretch:– Preparing your muscles for activity– Increasing your flexibility– Decreasing your risk of injury

• Workout: Part of an exercise session when you are exercising at your highest peak– At least 3 exercise sessions per week– Exercise within “target” heart rate– Vary activities

• Cool down: Low-level activity that prepares your body to return to a resting state– Allows heart rate, breathing and body temp

to return to normal– Helps prevent muscle soreness– 5-10 mins gentle activity– Stretching

Planning a Personal Activity Program cont.

• Resting heart rate: The number of times your heart beats per minute when you are not active

– As your fitness level increases, your resting heart rate will drop

Artery Bob


• A pulse is created as blood is pushed through arteries. The artery contracts and relaxes periodically to force blood along its way in a rhythmic pattern throughout the body. This coincides with the contraction and relaxation of the heart as it pumps blood through the arteries and veins. Therefore the pulse rate is also known as the heart rate.

Normal Pulse

Age Normal Average

Newborn 100-170 140

1 year 80-170 120

3 years 80-130 110

6 years 75-120 100

10 years 70-110 90

14 years 60-110 90

Adult 60-100 80


• The radial pulse is taken over the radial artery in the wrist using the middle and index fingers. The thumb should never be used because it has a pulse of its own and can cause a false reading.

Fitness Safety and Avoiding Injuries

• Hot-Weather Risks:– Heavy sweating while exercising in hot

weather can lead to dehydration, or excessive loss of water from the body

• Overexertion: Overworking the body• Heat exhaustion: A form of physical

stress on the body caused by overheating– Symptoms:

• Heavy sweating• Cold clammy skin• Dizziness• Confusion• Fainting• Weak, rapid pulse• Cramps• Shortness or breath • Nausea/vomiting

– Treatment:• Remove yourself from the hot

environment• Cover yourself with cold water• Fan your skin

• Heat stroke: A dangerous condition in which the body loses its ability to cool itself through perspiration– Can cause sudden death– Elevated core temp of over 104° F

Fitness Safety and Avoiding Injuries cont.

• Muscle cramps: Sudden and sometimes painful contractions of the muscles– Can occur when muscles are:

• Tired• Overworked• Dehydrated• Stretching usually relieves the cramp

• Strains: Result from overstretching and tearing a muscle– Warming up before exercise reduces

the risk of a strain– Symptoms:

• Pain• Swelling• Loss of range of motion (ROM)

– PRICE

• Sprains: Injuries to the ligaments around a joint that produce pain, swelling and stiffness– PRICE

Managing Weight and Eating Behaviors

• New Vocabulary:

– Metabolism

– Body mass index (BMI)

– Overweight

– Obese

– Underweight

– Body image

– Fad diets

– Weight cycling

– Eating disorders

– Anorexia nervosa

– Bulimia nervosa

– Vegetarian

– Dietary supplements

– Performance enhancers

– Herbal supplements

– Megadoses

Lesson 1: Maintaining a Healthy Weight

• Your Energy Balance: You maintain your weight by taking in as many calories as you use– Metabolism: The process by which the

body breaks down substances and gets energy from food• Converts the food you eat into fuel• 3,500 calories = 1 pound of body fat

– Body Mass Index (BMI): Measure of body weight relative to height

http://www.cdc.gov/healthyweight/assessing/bmi/index.html

This link will take you to a location where you can calculate your BMI.

– Overweight: Heavier than the standard weight range for your height• Use the chart on page 293 to calculate

your BMI.• Remember, BMI does not take into

account muscle mass. Muscle weighs more than fat. If you have a lot of muscle, this calculation may say you are obese. It is important to look at the whole picture of body composition.

http://www.cdc.gov/healthyweight/assessing/bmi/index.html

Maintaining a Healthy Weight cont.

• Obese: Having an excess of body fat– Serious health risks come

with obesity– Causes:

• Slow metabolism• Genetics• Consume too many calories

and not enough physical activity

• Underweight: Below the standard weight range for your height– Thin people may have trouble

fighting off disease– Others are naturally thin

because of genetics or a fast metabolism

Lesson 2: Body Image and Eating Disorders

• The media and other influences can affect your body image.– Body Image: The way you see

your body

• Fad diets: Weight loss plans that tend to be popular for only a short time– Neither safe nor reliable ways

to lose weight

– Typically promise quick, easy weight loss

• Weight cycling: A repeated pattern of losing and regaining body weight

"Mirror, mirror on the wall, who's the fattest one of all?"

Body Image and Eating Disorders cont.• Eating disorders: Extreme,

harmful eating behaviors that can cause serious illness or even death

• A persistent disturbance in eating behavior or other behaviors intended to control weight that affects physical health and psychosocial functioning.

• Why?

– The practice of an eating disorder can be viewed as a survival mechanism. Just as an alcoholic uses alcohol to cope, a person with an eating disorder can use eating, purging or restricting food intake to deal with their problems.

Body Image and Eating Disorders cont.

• Why?

• Some of the underlying issues that are associated with an eating disorder include:– low self esteem

– depression

– feelings of loss of control

– feelings of worthlessness

– identity concerns

– family communication problems

– an inability to cope with emotions


• Eating Disorders are Treatable Diseases:• Psychological and medicinal

treatments are effective for many eating disorders. However, in more chronic cases, specific treatments have not yet been identified.

• In these cases, treatment plans often are tailored to the patient's individual needs that may include:– medical care and monitoring – Medications– nutritional counseling– individual, group and/or family

psychotherapy– Some patients may also need to be

hospitalized to treat malnutrition or to gain weight, or for other reasons.


• Anorexia nervosa: Eating disorder in which an irrational fear of weight gain leads people to starve themselves• Characterized by:

– Self starvation

– Distorted body image

– Below normal body weight

• According to some studies, people with anorexia are up to ten times more likely to die as a result of their illness compared to those without the disorder.

• The most common complications that lead to death are: – cardiac arrest

– electrolyte and fluid imbalances

– Suicide

Body Image and Eating Disorders cont.• Many people with anorexia also

have coexisting psychiatric and physical illnesses including:– Depression– Anxiety – Obsessive behavior – Substance abuse– Cardiovascular and neurological

complications– Impaired physical development

• Other symptoms may develop over time, including:– thinning of the bones (osteopenia

or osteoporosis) – brittle hair and nails – dry and yellowish skin – growth of fine hair over body

(e.g., lanugo) – mild anemia, and muscle

weakness and loss – severe constipation – low blood pressure, slowed

breathing and pulse – drop in internal body

temperature, causing a person to feel cold all the time

– lethargy


• Treating Anorexia:

– Three components:1. Restoring the person to a

healthy weight

2. Treating the psychological issues related to the eating disorder

3. Reducing or eliminating behaviors or thoughts that lead to disordered eating, and preventing relapse


• Bulimia nervosa: An eating disorder that involves cycles of overeating and purging or attempts to rid the body of food– Characterized by:

• Consumption of large amounts of food at one time followed by purging behaviors (vomiting)

• Use of laxatives to eliminate kcalories from the body

• Unlike anorexia, people with bulimia can fall within the normal range for their age and weight. But like people with anorexia, they often fear:– gaining weight– want desperately to lose weight,– are intensely unhappy with their

body size and shape.

• Usually, bulimic behavior is done secretly, because it is often accompanied by feelings of disgust or shame.

• The binging and purging cycle usually repeats several times a week.


• Similar to anorexia, people with bulimia often have coexisting psychological illnesses, such as :– Depression– anxiety – substance abuse problems.

• Many physical conditions result from the purging aspect of the illness including: – electrolyte imbalances– gastrointestinal problems– oral and tooth-related

problems

• Other symptoms include:– chronically inflamed and sore

throat – swollen glands in the neck

and below the jaw – worn tooth enamel and

increasingly sensitive and decaying teeth as a result of exposure to stomach acids

– Gastro-esophageal reflux disorder

– intestinal distress and irritation from laxative abuse

– kidney problems from diuretic abuse

– severe dehydration from purging of fluids


• Treatment for Bulimia:• Combination of options• Depends on the needs of the

individual

– To reduce or eliminate binge and purge behavior, a patient may receive:• Nutritional counseling • psychotherapy, especially cognitive

behavioral therapy (CBT)– CBT that has been tailored to treat

bulimia also has shown to be effective in changing binging and purging behavior, and eating attitudes. Therapy may be individually oriented or group-based.

• Prescribed medication– Prozac (antidepressant):

» the only medication approved by the U.S. Food and Drug Administration for treating bulimia, helps patients who also have depression and/or anxiety.

» It also appears to help reduce binge-eating and purging behavior, reduces the chance of relapse, and improves eating attitudes.

How are Men and Boys Affected?• Although eating disorders

primarily affect women and girls, boys and men are also vulnerable. • One in four preadolescent cases of

anorexia occurs in boys. Binge-eating disorder affects females and males about equally.

• Like females who have eating disorders, males with the illness :– Have a warped sense of body

image and often have muscle dysmorphia:• a type of disorder that is

characterized by an extreme concern with becoming more muscular

– want to lose weight, while others want to gain weight or "bulk up" • Boys who think they are too small

are at a greater risk for using steroids or other dangerous drugs to increase muscle mass.

• Boys with eating disorders exhibit the same types of emotional, physical and behavioral signs and symptoms as girls, but for a variety of reasons, boys are less likely to be diagnosed with what is often considered a stereotypically "female" disorder.

Lesson 3: Lifelong Nutrition

• Vegetarian: Person who eats mostly or only plant-based foods– Strictest type:

• Vegan: eat only plant-based foods

– Other Types:• Lacto-ovo: also eat dairy and eggs• Lacto: add dairy• Ovo: include eggs

– Choose to be vegetarian because:• Religious• Cultural• Economic

– Advantages:• Lower in saturated fat and

cholesterol• High in fiber• Reduce risk of cardiovascular disease

and certain cancers

– Drawbacks:• Lower in protein, iron, calcium, zinc

and some B vitamins

• Dietary supplements: Products that supply one or more nutrients as a supplement to, not a substitute for, healthful foods– Vegetarians may need to take

Vitamin B12 (only found in animals)

Lifelong Nutrition cont.

• Performance enhancers: Substances that boost athletic ability

– The following classes of substances have been identified as Performance Enhancing Drugs (PEDs):

• Steroids

• Stimulants

• Hormones

• Diuretics

• Blood doping agents

• Dietary supplements

Lifelong Nutrition cont.• Anabolic-androgenic Steroids:

– The most widely used PED

– Illegal without a doctor’s prescription• Any non-medical use of steroids is illegal

– Synthetic substances similar to male sex hormones (testosterone)

– Anabolic refers to muscle building

– Androgenic refers to increased male characteristics

– Side effects:• Unnatural muscle growth

• Increased muscle strength (tendons and ligaments do not get stronger along with the muscle, so this could result in injury)

• Weight gain

• Acne

• High blood pressure

• Liver and kidney tumors

• Contract HIV or Hepatitis B

• Violent behavior

• Extreme mood swings

• Depression

• Paranoia

– Side effects specifically for males:• Shrinking testicles

• Reduced sperm count

• Baldness

• Development of breasts

• Increased risk of prostate cancer

– Side effects specifically for females:• Facial hair

• Baldness

• Menstrual cycle changes

• Deepened voice


Anabolic-androgenic Steroids: • Androstenedione:

– Manufactured as a dietary supplement, often called andro.

– Sports Illustrated credits Patrick Arnold for introducing andro to the North American market.

– Andro was legal and able to be purchased over the counter and consequently it was common use in Major League Baseball throughout the 1990s

– On April 11, 2004, the United States Food and Drug Administration (FDA) banned the sale of Andro, citing that the drug poses significant health risks commonly associated with steroids.


Stimulants:• Drugs that make the heart beat

faster, the lungs breathe faster and the brain work faster

• Athletes use them to increase endurance and reduce fatigue

• The abuse of stimulants has been associated with:– Sudden death– Arrhythmias– Heart attack– Stroke

• Examples include:– Amphetamine, Methamphetamine,

Ma huang, Ephedrine

Adderall:• Prescribed for:

– People with ADHD and narcolepsy

• Side Effects:– Common:

• Heart palpitations• Restlessness• Dizziness• Sleeplessness

– Less Common:• Euphoria• Hallucinations• Muscle spasms• Rash/itching

• Energy Drinks– VPX Redline® Princess Drink -

Exotic Fruit - VPX - GNC

http://www.gnc.com/product/index.jsp?productId=2879472


Hormones:

• Human Growth Hormone

– aka HGH

– A naturally occurring agent that regulates the development of the body

– The ingestion of concentrated HGH can cause

• Heart disease

• Joint problems

• Thyroid issues

• Enlargement of hands and feet


Diuretics:• Commonly known as water pills• Act on the kidneys to increase urine

output• Athletes use them to “make

weight”– Force weight loss in a short period of

time

• Cause electrolyte imbalance in the body which in turn causes:– Fatigue– Weakness– Diarrhea– Cramping– Tremors– Heart palpitations– Kidney damage

Bumetanide:• Used for:

– Treating swelling caused by water retention associated with heart failure, kidney or liver disease.

• It works by forcing the kidney to eliminate sodium, potassium, and water.

• Side Effects:– Dizziness/lightheadedness

when sitting or standing– drowsiness– Headache– low blood pressure


• Blood Doping:– Doping is done by:

• Infusing an athlete with his own blood through transfusions

• Ingesting a hormone (erythropoietin) which causes the body to produce more blood

– The purpose of this is to overproduce red blood cells and thus increase an athlete’s endurance.

– However, doping causes thickening of the blood and may result in clotting and even death.

• Blood Doping Agents:– EPO:

• Synthetic version of a natural occurring hormone.

• In the body, the kidneys produce EPO to stimulate production of RBC in bone marrow.

– Who takes EPO?• Cancer and AIDS patients who suffer from

anemia.• Cyclists and marathon runners

– More RBCs means more oxygen delivered to the muscles and improved performance

– Dangers of EPO:• High blood viscosity (blood thickens)• Increased blood pressure• Sudden heart attacks

– Testing for EPO:• Blood test:

– Looking for high levels of immature RBCs which indicates that a large amount of cells were produced recently

• Urine test:– Discloses molecular markers

that do not naturally occur


Dietary Supplements:• Some of the most dangerous

PEDs can be purchased over-the-counter in the form of supplements

• These drugs are unregulated by the FDA

• Examples include:– Creatine– Andro (also considered an anabolic

agent)

Creatine:• An amino acid made in the body which plays a

key role in generating energy at the cellular level.

• Helpful for high intensity physical activities that require short bursts of energy such as:– Weightlifting– Football– Soccer– Basketball

• Side effects include:– Cramping– Dehydration– Fluid retention

• Moves water from other body systems into the muscles– It is unclear if the muscles become larger from swelling

with water or if new muscle tissue is actually generated

• Said to be more effective in vegetarians• Banned by the NCAA and many other sporting

organizations.• Caffeine inhibits the effects of creatine• The safety of creatine has not been tested in people

under 19 years of age– It is said that adolescents who take creatine exceed the

recommended dosage thus inhibiting the benefits

• When taken with NSAIDS, such as ibuprofen, there is an increased risk for kidney damage


• Herbal supplements: Supplements containing plant extracts– Various combinations of vitamins,

minerals, protein and fiber– Not a substitute for eating a variety

of healthy foods– Pregnant or nursing women may

use them to make sure they get all the extra nutrients their bodies need

– Recovering from illness or taking meds that reduce the bodies ability to absorb certain nutrients

• Megadoses: Very large amounts of any supplement – Do not take supplements that

provide more than 100% of the Daily Values for any nutrient

– Some vitamins such as A, D, E and K can build up in the body and become toxic

The NCAA and PEDsNCAA Drug Education and Testing Video

• If a student-athlete tests positive:– the student-athlete becomes ineligible for all regular season and postseason

competition until eligibility is reinstated by the NCAA student-athlete reinstatement staff on behalf of the Division I/II/III Student-Athlete Reinstatement Committee.

– requests for reinstatement of eligibility will not be considered until the student-athlete:• has remained ineligible for a minimum of one calendar year (365 days) after the student-

athlete's positive test

• has been withheld from the equivalent of an NCAA season

• retests negative by the NCAA and the institution submits a request for reinstatement of eligibility to the NCAA director of student-athlete reinstatement

• If a student-athlete tests positive a second time for the use of any drug (other than a "street drug"):– the student-athlete shall lose all remaining regular season and postseason

eligibility in all sports.• This permanent loss of eligibility is mandatory; therefore, the student-athlete's eligibility

cannot be reinstated.

http://web1.ncaa.org/web_video/health_and_safety/drug-testing/2009/2009_drug_ed_testing.html

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Unit 3: Nutrition and Physical Activitymrshoggattcohs.weebly.com/uploads/5/9/1/4/59147171/unit_3.pdf · Unit 3: Nutrition and Physical Activity ... Compounds found in food ... –