Final: HE102 Nutrition in a Changing World
Due Date: Tuesday, 5/14/2019
12:30 PM
(No late assignments accepted)
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 Male, 5 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.
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3.
4.
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 moreon 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)
Food Additives: For this section you will need to identify common types of direct food additives. To receive full credit you will need to list ingredients, identify food additives, and state possible health concerns, for 2 processed foods of your choice.
1. Food A: _________________
Ingredients List (Must include all ingredients.):
Direct Food Additive (Choose 4 from the ingredients list.)
1.
2.
3.
4.
Purpose (State the purpose of your chosen 4 additives.)
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2.
3.
4.
Possible Health Risk (You must state 2 possible health concerns associated with 2 of your 4 chosen additives.)
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2.
2. Food B: _________________
Ingredients List (Must include all ingredients.):
Direct Food Additive (Choose 4 from the ingredients list.)
1.
2.
3.
4.
Purpose (State the purpose of your chosen 4 additives.)
1.
2.
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Possible Health Risk (You must state 2 possible health concerns associated with 2 of your 4 chosen additives.)
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Helpful Resources:
Part # 4: Nutrition for a Lifetime
(Worth 20 points, 4 points each question)
1. Pregnancy: One of your friends just found out that she’s pregnant. Although her BMI is within the healthy range, she is concerned about gaining too much weight during pregnancy.
1. What 4 pieces of information can you provide concerning the need to gain an appropriate amount of weight during pregnancy, and not exceed the recommended amount? Include the appropriate weight recommend for your friend, as one of your responses, and the risk for not gaining enough, or gaining too much for the additional 3 responses.
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2.
3.
4.
2. Infant: Oliver is a healthy 2- month – old baby. Oliver’s mother Kara wants to replace his iron-fortified infant formula with the 2% milk that she drinks, to save money.
1. What 4 facts would you share with Kara, concerning making such a change, at 2 months of age? Explain why it would not be a good idea.
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2.
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4.
3. Preschool: James is 5 years old, and his BMI is in the overweight range. His parents are also overweight, and seem concerned about their son’s excess body weight.
1. What 4 possible consequences might James experience if he continues to stay in an unhealthy range?
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4.
2. What 4 pieces of advice would you provide the parents, to help James, and the entire family to achieve and maintains a healthy weight? Please be specific.
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4. Adult: Health issues, associated with poor lifestyle habits, which includes poor nutritional habits, accumulate over time, and tend to show later in an adults life.
1. List 4 lifestyle diseases common today, that can be directly associated with poor nutritional habits.
1
2.
3.
4.
2. Look at those close to you, in the adult, and older adult life stage, perhaps your parents, grandparents, great-grandparents, friends, or co-workers, have any experienced health issues that you can associate with poor nutritional habits (No is not an acceptable answer)?
1. Identify the health issue.
2. What lifestyle changes can you make now, that can help you reduce your risk for future lifestyle disparity.
5. Older Adults: Diets of older adults, particularly older women provide inadequate amounts of Vitamins A, D, and B-12, and the minerals calcium and potassium.
1. Please give suggestions on food items that a 71-year-old a woman should consider, to get the adequate amounts of the following vitamins and minerals, into her diet:
1. Vitamin A
2. Vitamin D
3. Vitamin B-12
4. Calcium
5. Potassium
2. What are 4 challenges older people face in meeting their nutritional needs?
1.
2.
3.
4
Part # 5: Food Rules (Worth 20 Points)
1. List your top 10 “Food Rules”, by number, listed in the book, and state why each made your top ten. Points taken off, if the why is not stated. After you complete your top 10, try to live by your food rules for 1 day, and report how you did. (10 Points)
| State Food Rule, and its corresponding # | Why did it make your top 10? |
| 1. | |
| 2. | |
| 3. | |
| 4. | |
| 5. | |
| 6. | |
| 7. | |
| 8. | |
| 9. | |
| 10. |
*How easy would it be to incorporate a few “Food Rules”? Report on your attempt to follow your food rules below:
2. List 10 specifics from Michael Pollan’s documentary “In Defense of Food”, and then summarize a few of your personal thoughts on the film. Try to relate his message to some of the lessons you learned this semester. Your summary must be a minimum of one pagein length, double spaced. (10 points, 5 points for top 10, 5 points summary)
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Summary:
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