PE 9 Handout: Lifestyle and Weight Management

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Questions and Answers

What does the thermic effect of food primarily represent?

The amount of energy stored in fat

The energy consistency of different foods

The energy required for digestion and absorption of food (correct)

The energy burned during physical exercise

How much of total energy expenditure does the thermic effect of food typically account for?

10% to 15% (correct)

20% to 25%

15% to 20%

5% to 10%

Which group would have the highest thermic effect of activity?

Sedentary individuals

Athletes training six to eight hours per day (correct)

Individuals who do yoga twice a week

Moderately active individuals

What does non-exercise activity thermogenesis (NEAT) include?

Energy expenditure during unplanned physical activities Signup and view all the answers

What should be done to achieve optimal nutrition for children?

Consuming the recommended caloric intake based on activity level Signup and view all the answers

What is the primary goal of the standards mentioned in the code of conduct?

To prevent discrimination and ensure respect for all individuals Signup and view all the answers

What does professionalism entail for athletics officials according to the code?

Conforming to both technical and ethical standards Signup and view all the answers

Which aspect is considered important when modeling appropriate health habits?

Promoting a healthy lifestyle among members and the public Signup and view all the answers

What does adherence to legal standards involve?

Obeying local laws relevant to human rights and competition Signup and view all the answers

Why is it important to protect vulnerable persons in athletic settings?

They may require special attention due to their circumstances Signup and view all the answers

What must occur for an individual to gain weight in a healthy manner?

Manipulate the balance between calories consumed and expended Signup and view all the answers

Which of the following best defines Basal Metabolic Rate (BMR)?

Energy required to maintain the body while at rest Signup and view all the answers

What is the effect of resistance training on weight gain?

Encourages muscle gain over fat gain Signup and view all the answers

What percentage of Total Energy Expenditure (TEE) does the Basal Metabolic Rate (BMR) account for?

60% to 75% Signup and view all the answers

Which meal composition is recommended for healthy weight gain?

Frequent meals with healthy snacks Signup and view all the answers

What is the main factor in achieving a negative energy balance for weight loss?

Increasing exercise and decreasing caloric intake Signup and view all the answers

What is the relationship between calories and the Basal Metabolic Rate?

BMR influences the number of calories needed at rest Signup and view all the answers

What is the larger unit of measurement for calories commonly used in nutrition?

Calorie (uppercase C) or kilocalorie Signup and view all the answers

What is a primary value of officiating related to the people involved in the competition area?

To provide benefit and cause no harm Signup and view all the answers

What should officials strive for in their officiating actions?

Accuracy and consistency Signup and view all the answers

What does loyalty towards sports organizations imply for an official?

Politeness and support for affiliated organizations Signup and view all the answers

What does acting with integrity involve for officiating officials?

Firm adherence to an ethical code Signup and view all the answers

How should officials perform their duties to ensure fairness?

By maintaining an unbiased approach Signup and view all the answers

What is the responsibility of officials regarding participants' rights and dignity?

To respect all individuals regardless of personal biases Signup and view all the answers

Which of the following actions would violate the ethical standards expected of officiating officials?

Accepting gifts from athletes Signup and view all the answers

Why is it important for officials to accept responsibility for their mistakes?

To maintain the integrity of the competition Signup and view all the answers

What signal is used to indicate a traveling violation in basketball?

Walking without bouncing the ball Signup and view all the answers

Which signal indicates a ten second violation in basketball?

Hand raised with palm down Signup and view all the answers

What does the referee signal when there's an offensive player in the lane for more than 3 seconds?

Three seconds signal Signup and view all the answers

Which referee signal indicates a substitution in volleyball?

Two fingers raised Signup and view all the answers

What signal does a referee use for a misconduct warning in volleyball?

One arm extended horizontally Signup and view all the answers

The signal for 'ball out' in volleyball involves what action?

One arm extended to the side with palm open Signup and view all the answers

Which signal represents a blocking fault in volleyball?

Arm extended vertically with palm flat Signup and view all the answers

A referee's signal for a technical foul in basketball is shown by what gesture?

One hand raised with palm open Signup and view all the answers

Study Notes

Lifestyle and Weight Management

Body weight stability occurs when calorie intake equals calorie expenditure.
Weight gain focuses on building muscle rather than fat; this requires frequent healthy meals and snacks.
Examples of healthy snacks include yogurt, peanut butter and jelly sandwiches, cereal with milk, fruit smoothies, and turkey sandwiches.
Exercise, especially resistance training, aids in healthy weight gain by promoting muscle growth.
Slow weight gain is preferable for maximizing muscle rather than fat or water gain.

Losing Weight

Weight loss requires a negative energy balance, achieved by reducing caloric intake and increasing physical activity.

Caloric Needs

A calorie is the energy needed to raise 1 gram of water by 1 degree Celsius; 1 kilocalorie (1 Calorie) is 1,000 calories.
Total Energy Expenditure (TEE) consists of:
- Basal Metabolic Rate (BMR)
- The thermic effect of food
- The thermic effect of physical activity

Basal Metabolic Rate (BMR)

BMR is the energy required to maintain body functions at rest, accounting for 60% to 75% of TEE.
BMR is influenced by body size and muscle mass.

Thermic Effect of Food (TEF)

TEF represents the energy required for digestion and absorption of food, accounting for 10% to 15% of TEE.

Thermic Effect of Physical Activity (TEA)

Represents the energy expended during physical activity; varies from 15% in sedentary individuals to 80% in athletes.
Non-Exercise Activity Thermogenesis (NEAT) encompasses additional unplanned movements that burn calories.

Maximizing Food Consumption

Optimal nutrition is achieved by consuming the appropriate caloric intake and food variety.
Daily caloric recommendations depend on activity levels, with additional calories required for moderately and very active children.

Ethics and Guidelines for Officiating

Benefit and Cause No Harm: Officiating should enhance the experience for all participants without causing harm.
Accuracy and Responsibility: Officials must strive for accuracy while remaining accountable for their decisions.
Supportive Loyalty: Exhibiting loyalty to athletics organizations and respect towards participants at all levels is essential.
Integrity: Officiating must be unbiased and free from personal influences.
Fairness: Duties should be carried out impartially, ensuring no advantage or disadvantage to any party.
Respect for Rights and Dignity: Officials must treat all individuals with respect, regardless of their background or experience.
Professionalism: A professional demeanor is expected from officials in all voluntary duties.
Modeling Health Habits: Officials should promote a healthy lifestyle in alignment with their roles in athletics.
Legal Standards Compliance: Adherence to relevant laws and competition rules is mandatory.
Protection of Vulnerable Persons: Special attention must be given to individuals who may be at a disadvantage.

Referee’s Hand Signals for Basketball

Violations: Signals for walking, illegal dribble, and 10-second violation to indicate faults.
Fouls: Includes hand check, charging fouls, and intentional fouls.
Other Signals: Jump ball, 30-second time-out, and three-point attempts.

Referee’s Hand Signals for Volleyball

Signals for authorization to serve, time-outs, substitutions, and misconduct warnings.
Additional signals include faults like blocking, double contact, and ball in/out calls.

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Description

This quiz focuses on the first lesson of the PE 9 handout related to lifestyle and weight management. It discusses the balance between caloric intake and expenditure, as well as strategies for healthy weight gain, emphasizing muscle over fat. Test your knowledge on these essential concepts for achieving a balanced lifestyle.