HE102 Nutrition in a Changing World

HE102 Nutrition in a Changing World

HE102 Nutrition in a Changing World

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This final is an individual effort, no sharing of answers, with other classmates. If cheating is detected all parties will receive a failing grade. You must refer to you text, outlines, PowerPoint presentations, and other class resources, to help answer exam questions.

Part # 1: Energy Balance and Weight Control

(20 Points, 4 points each question)

You are a professional, Health Coach, specializing in diet and exercise, and have just taken on a client struggling with managing a healthy weight. Jack is a 28 year old Male5 foot 10 inches tall, and a former College Athlete. Jack currently weighs 235 lbs, and has struggled with managing a healthy weight ever since he graduated from college. He currently works a full time job, in a busy insurance claims call center, where he is very sedentary. Jack suffers from very low energy, and after a long day at work, he struggles to find the motivation to plan healthy meals, and stick to a regular exercise routine. His current lifestyle has contributed to a 50 lbs weight gain, over the past 6 years. Jack’s many previous attempts, to take off the weight, have proven to be unsuccessful, so his Doctor suggested that he make a few lifestyle changes, but Jack feels overwhelmed, and isn’t exactly sure where to start. His friends and family have been sharing stories, about people they know, who have found success on a variety of popular diets, and one friend even asked that he consider weight loss surgery. Jack doesn’t want to go to the extreme, but based on his frustration, with not being able to manage a healthy weight, he has not completely rejected the idea. Jack has been warned about the potential health risks, if he doesn’t make a few changes, and is hopeful that you can help guide her in the right direction.

1. BMI:

1. Please identify Jack’s BMI (You must show calculation for credit.)

2. What is his weight status?

2. Risk Factors: Explain to Jack 4 risk factors associated with his current weight status.





3. Body Composition:

1. Define body composition, and state what would be a healthy body fat percentage for Jack?

2. Explain, and define one method to measure body composition.

4. EER:

1. Define EER.

2. Calculate Jack’s EER, based on her lifestyle (very low activity), show calculation for credit.

5. Weight Loss Surgery:

1. State, and explain one possible weight loss surgery option.

2. Are there potential dangers, and or side effects to your chosen weight loss surgery? Does Jack meet the qualifications, why or why not?

Part # 2: Nutrition for Physically Active Lifestyles

(Worth 20 points, 4 points each question)

1. Exercise Recommendations:

1. What are the exercise recommendations of the U.S. Department of Health and Human Services, for healthy adults under 65 years of age? (state recommendations for both components) a) Moderate & Vigorous Intensity Recommendation =

b) Strength Recommendation =

2. Does your participation in various physical activities meet the minimum recommendation, in each category? Please prescribe exercises, for each category, that will meet the minimum recommendation.

a) Cardiovascular exercise (Aerobic), type and time =

b) Strength exercise (Anaerobic), type and time =

2. Target Heart Rate (Basic Method): You must show your calculations, starting with your maximal heart rate.

1. Calculate your target heart rate zone for moderate-intensity exercise.

2. Calculate your target heart rate zone for vigorous-intensity exercise.

3. Macro-Nutrients for Fuel: You have learned that carbohydrates are the major source for energy, followed by fats; you have also learned that proteins supply your body with energy, but should not be relied on as a major supplier, keep this in mind when answering the following:

1. Why do human cells rely far more on glucose (carbohydrate), and fat for energy? Make sure you explain the role of both carbohydrate and fat.

2. Why is it recommended that protein be the minimal supplier of energy? Make sure you explain the role that protein plays in a well balanced diet.

4. Fluid Intake: Your neighbor is planning to run in a marathon. What are the recommendations for fluid intake? Make sure you are specific.

1. Fluid Intake, how much?

a) Before =

b) During =

c) After =

2. What kind of fluid is best?

a) Before =

b) During =

c) After =

5. Ergogenic Aids: One of your friends is a competitive athlete, and tells you that he is going to start supplementing with DHEA (dehydroepiandrosterone)because he strongly feels that it will improve his stamina, and athletic performance.

1. Define Ergogenic Aid.

2. Please do a little research on DHEA (dehydroepiandrosterone). You may search outside of your text for this question. What is it? Is there any research out there that supports the effectiveness? Include performance claims, possible side effects, and whether it is a banned substance in competition. Be specific, and reference information. (Reliable sources please).

Part # 3: Food Safety Concerns (Worth 20 points) HE102 Nutrition in a Changing World.

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