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82 Cards in this Set
- Front
- Back
Physical activity
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any muscle movement that increases energy expenditure
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Leisure time physical activity
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any activity unrelated to a person's occupations
-hiking, walking, biking -includes exercise |
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Physical fitness
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state of being created by interaction between nutrition and physical activity
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Physical fitness includes
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Cardiorespiratory fitness
Musculoskeletal fitness flexibility body composition |
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Regular physical activity
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reduces risk of heart disease, stroke, high blood pressure
-reduces risk for obesity -reduces risk for type 2 diabetes -reduces risk for osteoporosis -may reduce risk of colon cancer |
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Despite benefits of regular physical activity
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-more than half of all US adults don't do enough activity
-26% of US adults admit to doing no leisure time physical activity at all -less than 30% of high school students participate in daily physical education |
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sound physical fitness program
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-meets personal goals
-fun -variety & consistency -appropriately overloads the body -includes a warm-up and cool-down periods |
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Sound fitnes program meets personal goals
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Different if
-training for athletic competition -working toward cardiorespiratory fitness -trying to maintain overall health |
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Sound fitness program includes variety and consistency
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-prevents boredom
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Physical Activity Pyramid
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highlights the variety of activities that constitute a fitness program
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Sound fitness program appropriately overloads the body.
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overload principle:
additional physical demands on the body to improve fitness -to much physical exertion isn't recommended -FIT principle can be used to determine appropriate overload. |
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FIT Principle
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Frequency: of physical activity varies w/ fitness goals
Intensity: determining proper intensity may be based on maximal heart rate Time of Activity: whether the total activity time is an accumulation of activities or completed all at once |
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US Dept. of Health &Human services Recommendations
-Children and adolescents (6-17) |
-1 hr or more of physical activity every day of either moderate- or vigorous-intensity aerobic physical activity
-3 days a week should: --perform vigorous-intensity activity --muscle-strengthening and bone-strengthening activity |
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Adults (18-64)
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-2hrs 30 mins a week of moderate-intensity, or 1hr 15mins a week of vigorous-intensity aerobic physical activity, or an equivalent combo
-aerobic activity performed in episodes of at least 10 mins, spread throughout the week -2 or more days/week also do muscle-strengthening activities that involve all major muscle groups |
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Older Adults (6 and older)
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-follow adult guidelines
-if not possible, should be as active as they can -avoid inactivity -exercises that maintain or improve balance if at risk of falling |
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sound fitness program includes warm-up and cool-down period
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-stretching and calisthenics
-helps prevent injuries -may reduce muscle soreness |
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ATP -Adenosine Triphosphate
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energy carrying molecule in the body
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ATP must be generated continuously since muscle store only enough ATP for 1-3 seconds of activity
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After depleting ATP stores, muscles turn to other sources
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Creatine phosphate (CP)
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-stores some energy that can be used to make ATP
-stores enough energy for 3-15 secs of maximal physical effort |
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After creatine phosphate, carbs are next source of energy for the production of ATP
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Glucose= primary carb used to generate ATP
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Metabolism of glucose
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Anaerobic- breakdown of glucose yields 2 ATP molecules
Aerobic- breakdown of glucose yields 36-38 molecules of ATP |
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Triglycerides (fats) can be metabolized to generate ATP
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-for low intensity exercise
-for exercise of long duration -very abundant energy source, even in lean people -provides 2x more energy/gram as carb. |
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Carbs and fats can both be used as energy sources for the production of ATP
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-carbs are mostly used for high intensity activities
-fats are used for low intensity exercise |
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Proteins (amino acids)
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are not used as a fuel source for exercise
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Energy needs
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-may be higher for athletes
-different energy needs for males and females -depends on body size -depends on type of physical activity |
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Recommended diet includes
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-60% of kcal from carbs
----more carbs may be needed to support vigorous exercise -15-25% kcal from fat -12-20% kcal from protein |
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Carb Intake
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-muscle glycogen stores repleted at fasted rate w/in first few hours after exercise
-7-10g/kg -high GI foods may help replete stores better than low GI in immediate post recovery periods |
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Carb Loading
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-altering exercise and carb intake to max. muscle glycogen stores
-increases form 5-10 g/kg/d carb intake gradually beginning 6 days prior to event -decrease exercise duration -adverse effects may include GI distress, heavy and sluggish feeling due to water stored in increased muscle glycogen |
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Maintaining water balance is critical for physically active people
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-drink fluids before, during and after exercise
-consume enough water to maintain body weight -training in hot environments requires careful attention to water intake |
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Heat syncope
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dizziness from standing too long in heat
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Heat Cramps
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muscle spasms that occur several hours after strenuous exercise
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Heat exhaustion
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heat stroke
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requirements for some vitamins and minerals may be altered in athletes
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B vitamins
calcium iron |
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adequate intake of these nutrients can be met with a healthy diet and shouldn't require supplementation.
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---
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Ergonomic aids: substances used to improve exercise and athletic performance
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-many of these products aren't effective
-some of these products are dangerous -reliable research and accurate info on these products is hard to find |
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Ergonomic aids used to increase muscles and strength include
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-anabolic steroids
-DHEA (dehydopiandrosterone) -creatine |
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Ergonomic aids used to increase energy levels and optimize fuel use include-
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caffeine
ephedrine carnitine chromiun ribose |
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National Council Against Fraud task force was est. to evaluate claims that products enhance performance
-9 most common tactics manufacturers use to sell ergogenic substances include- |
general misrepresentation
claims that company is currently doing blind research work research not available for public review testimonials patents media |
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In most cases, objective representation of ergogenic products isn't available from the companies that sell them.
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burden of proof must fall on research scientists
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Safety issues
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-many safe ergogenic products are available
-they generally don't enhance performance in healthy, active individuals who regularly eat a well-balanced diet -many risks associated w/ the use of many ergogenic substances -FDA doesn't regulate the supplement industry, adding to the risk |
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Androstenodione
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-anabolic steroid used to increase blood testosterone
-claims to increase lean body mass, sexual performance and strength; and decrease body fat |
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studies on resistance-trained men show no effect on muscle size, strength or body composition
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in 2004, FDA declared androstenodione illegal
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Caffeine
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-used to improve endurance, delay fatigue and enhance fat loss
-studies show it may be an effective ergogenic aid |
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Effective does 5-6 mg/kg BW
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-for 110lb person, 250-300mg caffeine
-85mg in 8 oz strong coffee, -36 mg in caffeinated soft drinks, -100 mg in caffeine-containing pills |
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Carnitine
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-essential in body, found in diet
-role of fat oxidations, claims for supplemental carnitine include decreased muscle pain and increased weight loss, endurance, cardiovascular function and strength. -studies show mixed results |
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Chromium
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-enhances insulin sensitivity
-studies that showed an increase in muscle mass and decrease in body fat, -other studies failed to replicate the results. |
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Conjugated Linoleic Acid (CLA)
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-Polyunsaturated fatty acid found in lamb, beef, and dairy products
-claims for supplemental CLA include weight loss, fat loss, gains in muscle mass and strength, and improved health related to heart disease and other chronic diseases. |
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Conjugated Linoleic Acid
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studies have shown decrease in body fat, decrease in triglycerides and VLDL cholesterol, and increased resting metabolic rate.
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Creatine
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-used in body as source of muscle energy in form of phosphocreatine
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Creatine
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-Large body of scientific evidence showing the following positive results in active individuals:
-increased muscle mass, lean mass, strength gains, enhanced recovery and endurance. - may help athlete maintain or sustain force output for longer period of time, = completing more repetitions -some individuals don't respond to creatine supplementation -most likely due to amount of creatine in muscle prior to supplementation |
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Dehydroepiandrosterone (DHEA)
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-link to testoterone=thought to increase muscle mass
-athletes use it as it decreases w/age -studies don't show evidence that DHEA has anabolic effect or enhance performance |
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Ephedra -aka Ma Huang
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-use for weight loss, increased energy and performance
-FDA banned it in 2004 |
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Protein (Whey, essential amino acid supplements
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-athletes need 1.2-1.7g/protein/kg BW/day
-no benefit proven |
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Protein supplement ads claim
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-needs can't be met w/ food alone
-better quality than in food -con't consume too much protein -reduce catabolic process during sleep -no support for these claims |
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eating disorder
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psychiatric condition involving extreme body dissatisfaction and long term eating patterns harming body
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disordered eating
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variety of abnormal or atypical eating behs used to reduce weight
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multiple factors contribute to develop. of eating disorder
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-family environment
-unrealistic media images -socio-cultural values -personality traits -genetic and biological factors |
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Family environment
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-influences what we eat and patterns w/ regard to eating
-families w/ anorexic member seem to have more rigid family structure -families in which a member has bulimia show a less stable family organization |
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Media Images
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-computer-enhanced images of "perfect" bodies fill the media
-adolescents aren't always able to distinguish between reality and media fantasy -comparing themselves to these images, adolescents may develop a negative body image |
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Sociocultural Values
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-western culture values slenderness as beautiful and as a sign of self-discipline, health, and wealth.
-cultural values influence a person's body image and can contribute to eating disorders |
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Personality traits
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-individuals w/ eating disorders may exhibit specific personality traits
-difficult to tell if traits are a cause of or an effect of the eating disorder -personality traits associated w/ anorexia differ from those associated w/ bulimia nervosa. |
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Genetic and bio factors
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-probability of having an eating disorder is several times higher if a biological relative also has an eating disorder
-implies there may be a genetic component -very difficult to separate genetic and environmental influences |
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Anorexia Nervosa
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medical disorder in which unhealthful behs are used to maintain a body weight less than 85% of expected weight
-90-95% young girls and women -.5-1% of us females will develop it -5-20% of females w/ anorexia will die from complications |
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Symptoms of anorexia
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-extremely restrictive eating practices
-self-starvation -intense fear of weight gain |
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health risks of anorexia
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-electrolyte imbalance
-cardiovascular problems -gastrointestinal problems -bone problems |
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Bulimia Nervosa
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-eating d/o characterized by binge eating followed by purging
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Binge eating
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eating large amount of food in short period of time
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Purging
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attempt to rid body of unwanted food by vomiting, laxatives, fasting, excessive exercise or other means
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Bulimia nervosa
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-affects 1-4% of women
-affects more women than men -1:6 1:10 -1% of bulimia patients will die w/10 years of diagnosis |
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bulimia symptoms
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-multiple binge eating episodes
-recurrent vomiting, laxatives, diuretics, fasting, exercise -binge eating occurs on average at least twice a week for three months -negative and distorted body image |
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Bulimia health risks
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-electrolyte imbalance-caused by dehydration and loss of sodium and potassium ions from vomiting
-gastrointestinal problems -dental probs -calluses on backs of hands or knuckles -swelling of cheeks or jaw area -burst esopphagus |
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disordered eating
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-comprised of a variety of unhealthful behs
--binge-eating --chronic overeating --chronic dieting |
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binge eating symptoms
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-often overweight
-lack of control during binging -chaotic eating behs (too fast, much, in private) -negative self-esteem, poor body image -often associated w/ depression, substance abuse, anxiety d/os |
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binge eating health risks
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-increased risk of overweight or obesity
-foods eaten during binging are often high in fat and sugar -stress leads to psychological effects |
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chronic dieting symptoms
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-preoccupations w/ food, weight, calories
-strict dieting -excessive exercise -loss of concentration; mood swings -increased criticism of body shape |
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Chronic dieting health risks
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-poor nutrient and energy intakes
-insufficient caloric intake causing low vitamin and mineral intake -decreased energy expenditure due to a reduced basal metabolic rate -decreased ability to exercise -increased risk of eating d/o |
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Female Athlete Triad
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serious medical syndrome frequently seen in female athletes; consists of
-disordered eating -menstrual dysfunction -osteoporosis --sports that emphasize lean bodies or use subjective scoring |
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treatment for eating disorders
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successful treatment usually involves a team approach, including
-patient -physician -nutritional counselors -psychiatric counselors |
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Many different treatment plans are used depending on the needs of the patient
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treatment plans may include:
-nutritional rehab -psychosocial interventions -medications |
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Treatment for anorexia should
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-restore healthy weight
-treat complications -encourage healthful behaviors -correct dysfunctional feelings towards the eating disorder -enlist the help of family and friends |
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Bulimia treatments should
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-identify and modify the events that trigger binging and purging behs
-monitor and alter thought patterns related to food and body image -include family and friends to support the patient |
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Prevention of eating disorders requires
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-reducing weight-related criticism of children and young adults
-identifying unrealistic body images in the media -participation in physical activity and sports -modeling a healthy diet by parents |