LIFESTYLE AND

WEIGHT
MANAGEMENT
UNIT 1
 Unit I- Lifestyle and Weight Management

LESSON I- EATING LESSON II- LESSON III- FIRST

HABITS LIFESTYLE DISEASE AID IN TEAM SPORTS
(ASSESSMENT)
 LESSON I - Eating Habits
(Assessment)

A study of the food pyramid is a very good approach to evaluate the

kinds of foods an individual eats, the volume of food an individual
takes, and examine the eating habits whether they are healthful or not.
Eating Habits
(Assessment)
◦ Good eating habits help to prevent
adolescent health problems such as
overweight and other lifestyle diseases
that need proper attention. The base of the
food pyramid is a must for goof health
and the tip of the pyramid is the food
group that must be taken sparingly for
good health.
EATING HEALTHY
FOOD ENSURES
HEALTHY LIFE.
 Health Myths
◦ 1. Eggs are bad for your heart- Eggs contain a
substantial amount of cholesterol in their yolk-
which is the fatty stuff in our blood that
contributes to clogged arteries and heart attacks.
However, the cholesterol we eat – in eggs does
not have a huge impact on raising our blood
cholesterol, the body can compensate by
manufacturing less cholesterol itself. The main
causes of heart diseases are “saturated and trans
fats” which have much greater impact on raising
blood cholesterol. Although , you must limit
your cholesterol intake to 2 eggs over the course
of a week.
Health Myths
◦ 2. Carbohydrates make you fat- loading up on sugary
and refined-carbohydrates –rich foods, such as white
bread, pasta, and doughnuts, can raise your risk of
developing health problems like heart disease and
diabetes. Cutting back on good carbohydrates like
those found on whole grains, beans, and vegetables
makes your body miss out on the body’s main source of
fuel as well as nutrients and fiber.
Health Myths
◦ 3. Raw food diet provides enzymes that are
essentials to healthy digestion- healthy food
enthusiasts claim that eating raw food boosts digestion
by preserving “vital” plant enzymes but these enzymes
are made for the survival of plants and are not
essentials for human health.
◦ It is true that healthy food inactivates plant enzymes ,
since enzymes are protein and protein breaks down
with heat. But these enzymes are broken down and
inactivated when they reach our stomachs. Our
stomach acids are designed to break down proteins
efficiently.
Health Myths
◦ 4. Calories eaten at night are more
fattening than those eaten early in the
day- calories are calories. What matters
the total calories you take in.
Health Myths
◦ 5. Radiation from microwave creates
dangerous compounds in your food- the
types of changes that occur in microwaved
food as it cooks are from heat generated
inside the food, and not the microwaves
themselves . But using non-microwaveable
containers may leach dangerous compounds
in your food.
Health Myths
◦ 6. Microwave destroy nutrients – Whether
you are using a microwave , charcoal grill or
solar-heated stove, it is the heating and length
of time you are cooking that affects nutrient
losses and not the cooking method. The longer
and hotter you cook a food, the more you will
lose certain heat – and water-sensitive
nutrients like Vitamin C and thiamin.
◦ On the contrary , a microwave often cooks
foods more quickly thereby minimizing
nutrient losses.
Health Myths
◦ 7. It is important to fast
periodically to cleanse toxins
from the body- in reality , our
bodies periodically have its own
elegantly designed system for
removing toxins-namely, the liver,
spleen , and kidneys.
Health Myths
◦ 8. High Fructose Corn Syrup
(HFCS) is worse than sugar -
high fructose corn syrup is
created to mimic sucrose (table
sugar), so they have an almost
identical composition . Sucrose
and HFCS have similar effects
on blood levels of insulin,
glucose, triglycerides and
satiety hormones.
◦ Studies show that consuming
large amounts of added
sweeteners-in sodas and other
sweetened drinks-is associated
with greater risk of fatty liver
disease, insulin resistance,
heart disease, and type 2
diabetes.
 LESSON II- Lifestyle Diseases

◦ Lifestyle diseases are diseases associated with the way a person or group of
people lives. Lifestyle diseases included heart diseases, stroke, obesity, and
diabetes, smoking, alcohol, and drug abuse. Regular physical activity helps
prevent diseases. With good diet and scheduled exercise routine, a person can
live a healthy lifestyle with a promise of longevity.
Obesity
◦ Obesity is the most common problem among
children and adolescents. When eating habits are
not guarded, there is a tendency for kids to overeat
and become fat especially when they lead an
inactive life. Obesity is a medical condition in
which excess body fat has accumulated to the
extent that it may have a negative effect on health.
It is naturally prevalent in children aged 5 to 10 to
be obese or overweight up to 5,8%
◦ In the year 2015 , obesity was about 30% among
the fast-growing number of diseases affecting
about 3 out of 10 adults.
Diabetes
◦ It affects the young in this generation.
Diabetes happens when islet cells in the
pancreas are damaged and do not produce
enough insulin. Our bodies need fuel to give
it energy to keep working. We get this fuel
from the food we eat. Insulin is a hormone
made by the pancreas that’s allows the body
to use sugar from carbohydrates and the
others food we eat. Insulin helps our blood
sugar level from getting too high or too low.
If uncontrolled, diabetes occurs.
◦ Other risks in life are
smoking ,drinking
alcohol, stress and
anxiety and poor
lifestyle which leads to
heart diseases, high
blood pressure, stroke
and cancer. All of these
are because of abuses in
the daily activity
individuals indulge in.
These can all be
prevented with regular
exercises, good diet and
enough rest.
 LESSON III-First Aid in Team Sports
◦ A team sport includes any sport which involves two or more players working together towards
a shared objective. A team sport in an activity where individuals are organized into opposing
teams which compete to win. Examples are basketball, volleyball, baseball, and various forms
of football and hockey.
◦ Other types of team sports do not involve teammates facilitating the movement of a ball in
accordance with a set of rules to score points . For example, swimming, rowing, dragon boat
racing, and track and field.
◦ Sports involving children and teens provide great benefits and develop them to become alert,
competent,confident, and efficient individuals.
First Aid for Sports
Injuries
◦ When exercising in conditions where the
environmental temperature exceeds the
body temperature , sweating is the
primary method for cooling the body.
◦ There are several
forms of heat injury
which are usually
caused by exercise
participation in
extreme heat or a
lack of fluid intake
(dehydration).
Heat Cramps
◦ Heat cramps are painful, brief muscle cramps. Muscles
may spasm or jerk involuntarily. Heat cramps can occur
during exercise or work in a hot environment or begin a
few hours later. Heat cramps usually involve muscles that
are fatigued by heavy work, such as calves, thighs, and
shoulders.

◦ Symptoms
◦ -Dizziness -Headache -Muscle Cramps
◦ -Paleness -Fainting
◦ -Excessive sweating
◦ -Nausea or vomiting
Heat Cramps
Treatment
◦ Heat cramps usually go away on their own, but you can
try one of these home remedies:
◦ -Rest in a cool place and drink a sports drink, which has
electrolytes and salt, or drink cool water.
◦ -Make your own salt solution by mixing 1/4 to 1/2
teaspoon table salt dissolved in a quart of water.
◦ -Salt tablets by themselves should not be used. They can
cause stomach upset and don't adequately replace fluid
volume lost.
◦ -Improvement should be noted within 10 minutes and the
individual is usually able to stand and walk within 30
minutes.
◦ -Intravenous fluids are only administered if the heart rate
remains high and blood pressure does not rise
Heat Stroke
◦ Heatstroke is a condition caused by your body
overheating, usually as a result of prolonged exposure
to or physical exertion in high temperatures. This
most serious form of heat injury, heatstroke, can occur
if your body temperature rises to 104 F (40 C) or
higher. The condition is most common in the summer
months.
◦ Heatstroke requires emergency treatment. Untreated
heatstroke can quickly damage your brain, heart,
kidneys and muscles. The damage worsens the longer
treatment is delayed, increasing your risk of serious
complications or death.
 Heat Stroke Treatment
◦ It's usually apparent to doctors if you have heatstroke, but laboratory tests
can confirm the diagnosis, rule out other causes for your symptoms and
assess organ damage. These tests include:
◦ Rectal temperature to check your core body temperature. A rectal
temperature is the most accurate way of determining your core body
temperature and is more accurate than mouth or forehead temperatures.
◦ A blood test to check blood sodium or potassium and the content of gases
in your blood to see if there's been damage to your central nervous
system.
◦ A urine test to check the color of your urine, because it's usually darker if
you have a heat-related condition, and to check your kidney function,
which can be affected by heatstroke.
◦ Muscle function tests to check for serious damage to your muscle tissue
(rhabdomyolysis).
◦ X-rays and other imaging tests to check for damage to your internal
organs.
 Cramps
◦ Muscle cramps are sudden, involuntary contractions that occur in
various muscles. These contractions are often painful and can
affect different muscle groups.
◦ Commonly affected muscles include those in the back of your
lower leg, the back of your thigh, and the front of your thigh.
◦ You may also experience cramps in your:
◦ -abdominal wall -hands
◦ -arms -feet
◦ The intense pain of a cramp can awaken you at night or make it
difficult to walk.
◦ A sudden, sharp pain, lasting from a few seconds to 15 minutes, is
the most common symptom of a muscle cramp. In some cases, a
bulging lump of muscle tissue beneath the skin can accompany a
cramp as well.
 Cramps Treatment
◦ Stretching , massage, and drinking plenty of fluid, such as water,
may be helpful in treating simple muscle cramps
◦ You can also:
◦ Stretch or warm up before participating in sports and exercising.
Failure to warm up can result in muscle strain and injury.
◦ Don’t exercise right after eating.
◦ Lower your intake of food and drink that contains caffeine, such
as coffee and chocolate.
◦ Make sure that you drink enough liquid to avoid dehydration.
Your body loses more water when physically active, so increase
your liquid intake when you exercise.
◦ Increase your calcium and potassium intake naturally by
drinking milk and orange juice and eating bananas.
◦ Talk to your doctor about taking a vitamin supplement to ensure
that your body receives the necessary supply of nutrients and
minerals.
 ◦ A sprain is a stretching or tearing of ligaments — the tough
bands of fibrous tissue that connect two bones together in
your joints. The most common location for a sprain is in
your ankle.
◦ Initial treatment includes rest, ice, compression and
elevation. Mild sprains can be successfully treated at
home. Severe sprains sometimes require surgery to repair
torn ligaments.
◦ The difference between a sprain and a strain is that a sprain
injures the bands of tissue that connect two bones together,
while a strain involves an injury to a muscle or to the band
of tissue that attaches a muscle to a bone.
◦ Signs and symptoms will vary, depending on the
severity of the injury, and may include:
◦ -Pain
◦ -Swelling
◦ -Bruising
Sprain ◦ -Limited ability to move the affected joint
◦ -Hearing or feeling a "pop" in your joint at the time of
injury
 Treatment-for a sprained ankle depends on the severity of your
injury. The treatment goals are to reduce pain and swelling,
promote healing of the ligament, and restore function of the ankle.
For severe injuries, you may be referred to a specialist in
musculoskeletal injuries, such as an orthopedic surgeon or a
physician specializing in physical medicine and rehabilitation.

◦ Self-care
◦ For self-care of an ankle sprain, use the R.I.C.E. approach for the
first two or three days:
◦ Rest. Avoid activities that cause pain, swelling or discomfort.
◦ Ice. Use an ice pack or ice slush bath immediately for 15 to 20
minutes and repeat every two to three hours while you're awake. If
you have vascular disease, diabetes or decreased sensation, talk with
your doctor before applying ice.
◦ Compression. To help stop swelling, compress the ankle with an
elastic bandage until the swelling stops. Don't hinder circulation by
wrapping too tightly. Begin wrapping at the end farthest from your
heart.
◦ Elevation. To reduce swelling, elevate your ankle above the level of
your heart, especially at night. Gravity helps reduce swelling by
draining excess fluid.
 Strain
◦ is an injury to a
muscle or tendon
(fibrous cords of
tissue that connect
muscle to bone). In a
strain, a muscle or
tendon is stretched
or torn.
◦ the symptoms of a
strain include:
◦ muscle spasms,
swelling cramping,
and trouble moving.
 Strain Treatment
◦ Rest the strained muscle and apply ice for the first few days
after the injury. Anti-inflammatory medicines or
acetaminophen (Tylenol) also help reduce pain and swelling.
As the pain decreases, you can use heat on the muscle.
Stretching and light exercises to bring blood to the injured
area can also be useful. In general, stretching and warm
compresses are helpful before exercises. Cooling down and
icing the area after exercise can help.

◦ Get medical help right away if:

◦ 1. You have a lot of swelling with the muscle strain.
◦ 2. You can't move your arms, legs, or joints.
◦ 3. You have swelling that is getting worse as time passes.