1. Exam
Lahcen Elakkaoui
Wellness and Fitness
1. Advantage of BMI
BMI is simple, quick, effective and applies to adult men and women, as well as children. BMI is
useful tool for quickly assessing weight classification.
Disadvantage of BMI
BMI has limitation. Because it is not a measure of body fatness, very muscular individuals
often fall into the healthy weight category.
2. Tow most common body fat are android and gynoid.
A person with android pattern obesity has excess body fat on the upper body and has a
greater risk of developing chronic disease than a person with gynoid pattern obesity, who
carnies excess body fat in the lower body. These distributions contribute to an overall body
shape that can be correlated to a higher or lower risk of disease.
3. Five ways to measure body composition.
DEXA Scan
Advantage: Gold standard accuracy, very repeatable.
Disadvantage: difficult to find, can be expensive.
(Bod Pod)
Advantages: Very accurate
Disadvantage: Difficult to find, hard to pronounce.
Hydrostatic Weighing
Advantage: Very accurate
Disadvantage: Difficult to find, you get wet during the test.
Skinfold Calipers

2. Advantage: Reasonably accurate, quick and easy to do
Disadvantage: Reading are affected by hydration status and skin temperature: Inaccurate if
individual has localized body fat.
Bio—Impedance
Advantage: Quick and easy to do
Disadvantage: Reading are affected by hydration status and skin temperature: Inaccurate if
individual has localized body fat.
4. Precaution I will recommend to friend to lose weight as fast as possible:
1.Don’t try to lose weight fast without checking with your doctor.
2. Make sure you follow balanced diet
3. Never go hungry.
4. Eat good food.
5. Adjunctive therapy.
6. Get professional help (Dietician, Nutritionist, cognitive therapist….)
5. Five ways to make fast food meal choices healthier.
1. Pay attention to the descriptions on the menu.
2. Drink water with your meal
3. When choosing items be aware of calorie and fat packed salad dressings, spreads, cheese,
sour cream, etc.…
4. Ask for vegetables and main dishes to be served without the sauce.
5. Ask for olive oil and vinegar for your salad
6. Eat mindfully.
7. Order a side salad instead of fries and don’t supersize anything
8. Ask for grilled chicken sandwich and grilled chicken stripes.
9. Limiting cheese, mayo, salt and sauces.
6. Mineral that is of primary concern in the American diet and illnesses associated with these
nutrients.
Iron: Iron deficiency can delay normal infant motor function. Iron deficiency amenia during
pregnancy can increase risk for small or early (preterm) babies.
Fatigues that impairs the ability to do physical work. Iron deficiency may affect memory or other
mental function in teens.
Calcium: Calcium deficiency may lead to rickets which results in bone deformities and growth

3. retardation. Extremely low levels of calcium in the blood may result spasms and leg cramps, high
blood pressure and osteoporosis.
Sodium: Weakness, apathy nausea and cramps in the muscles neurological such as confusion, loss
of reflexive movement.
7.Example of Unhealthy behavior associated function in the body is Eating late night
my plan to change this behavior is to exercise and go to fitness club. Because exercise reduces
appetite for several hours afterward and studies shown that we tend to eat better on the days we
worked out.
8. The three macronutrients: Fats, Proteins and carbohydrates
Carbohydrates: Most of our diets should come from them (45-65 percent) because they provide us
with the most essential substance for our survival, glucose.
The carbohydrates contain fiber, which helps our intestinal tracts to expel waste properly, and
helps lower cholesterol. Source: fruit, veggies, beans, nuts and whole grain.
Proteins:crucial for tissue repair and growth of children, teens and pregnant women. It provides
aminoacide, enzymes and immune functions.
Sources of proteins are : poultry, milks,eggs,soy, legumes and some seeds.
Fats: maintains our cell membranes, help promote naturel growth and development and helps us
absorbed some of the most essential vitamin A,D,E and K.
9. Factors that increase a person’s risk of becoming obese are:
Genetics: your genes may affect the amount of body fat you store and where that fat is distributed.
Genetics may also play role in how efficiently your body converts food into energy, and how your
body burns calories during exercise. Your genetic makeup doesn’t guarantee that you’ll be obese,
however.
Biological: Eating too much high-fat or high-calories food while remaining sedentary is certainly are
biological cause of obesity. There are other hormonal problems such and underactive thyroid gland
called hypothyroidism. Some propose that obesity is all in the head and has something to do with
the hypothalamus.
10. How does the body weight affect wellness?
We are more likely to remain healthy if our BMI is between 21 and 23 for women and 22 and 24 for
men. We maintain the same BMI and the same waist seize. High BMIs and abdominal fat are
associated with higher risk for several chronic diseases like risk of stroke, risk of kidney cancer, risk

4. of breast cancer and diabetes type2. Some recommendation is: balanced energy equation,
established a regular exercise program, take action take lessons from successful weight
maintainers.
11. The types of eating disorder:
Anorexia nervosa: people with this type of eating disorder eat very little, even though they are
already thin.
Bulimia nervosa: people with this eating disorder follow a routine of uncontrolled or binge eating
followed by behavior to rid the body of food consumed.
Binge-eating disorder; characterized by repeated episodes of uncontrolled eating. The overeating,
or bingeing, does not typically stop until the person is uncomfortably full. Unlike anorexia nervosa
and bulimia nervosa.
The treatment; Therapy focuses on the psychological factors that have contributed therapy is
aimed at helping the patient develop new eating behaviors build self-confidence, deal with
depression and find constructive ways of dealing with life’s problems group therapy and cognitive
therapy are also helpful for treatment.
12.Basal metabolic rate(BMR) your baseline rate of energy use, dictated by your body’s collective
metabolic activities.
Resting metabolic rate (RMR)
Basal metabolic rate plus the energy expended in digesting food.
Set Point: A pre-programmed weight that your body returns to easily when you gain or lose a few
pounds.
Negative caloric balance: a state in which the amount of calories consumed in food falls short of
the amount of calories expended through metabolism and physical activity.
13. The stages of the general adaptation syndrome are:
The alarm stage, a stressor disrupts the steady state and triggers a fight-or- flight response. The
body starts adapting to the stressor, but the effort can lower one’s resistance to injury or disease.
In the resistance stagea person’s physiology and behavior adjust, and resistance builds to the
stressor. The body establishes a new level of homeostasis, despite the continued presence of the
stressor.
In the hypothetical exhaustion stage, the body runs out of resources to successfully adapt to the
stressor, resulting in physiological harm in the form of reduced immunity and increased
susceptibility to physical or mental illness.

5. 14. The four basic tools for effectively dealing with stress are:
Getting enough sleep, eating well, avoiding alcohol and tobacco and caffeine and engage in regular
exercise and physical activity also change behavioral responses.
15. Managingtime: Use a calendar. A calendar can help you keep track of due dates, events.
Commitments and the like.
Multitask only when it’s truly appropriate.
Break up big tasks, divide big tasks like finishing a term paper into smaller segments and the
allocate a certain amount of time to each piece.
Clean your desk.
Avoid overcomitment and interruptions and remember that time is precious.
16. How the body responds to a stressor. In stressful events the heart is pounding, the breathing
has quickened, the hands are sweating, and we experience butterflies in our stomach, and we feel
a sense of dread, we are experiencing a stress response: a reaction involving nervous and hormonal
activities that prepare both body and mind to deal with the disturbance to our normal state.
The stress response is:
. Our senses perceive and our brain interprets something as a threat, in the example above, an
exam that will determine half your grade.
. The threat triggers a region of our brain called the hypothalamus to release a hormone that in
turn triggers your pituitary gland to secrete adrenocorticotropic hormone into our blood.
. ACTH travels through the bloodstream and reaches the outer zone of each adrenal gland (located
on top of each kidney). ACTH causes the adrenal glands to secrete Cortisol, your body’s main stress
hormone.
17. Cause of atherosclerosis is:
Smoking, unhealthy highly fatty and cholesterol laden food is the cause like non-vegetarian food,
ice cream, sweets. Lack of exercise and physical activity can cause atherosclerosis.
Aging and family history play a major role in the development of disease.
The treatment consisted of Aspirin and clopidogrel (Plavix)
18. Symptoms of a heart attackinclude Pain or discomfort in other areas of the upper body
including the arms, left shoulder, back, neck, jaw and stomach. So when John awoke in the middle
of the night with pain in his right arm this is a symptom of heart attack.
19.Common types of heart and vascular diseases

6. Heart attack : happens when blood flow to the heart is severely reduced or cut off
Heart failure: happen when the heart ability to pump is weaker than normal
Congenital heart defects
Cardiomyopathy
Peripheral artery disease
20. The DASH Dietis a set of nutritional guideline designed to reduce blood pressure.
Recommended by the national heart, lung, and blood institute and the American heart Association,
it is characterized by the following:
Recued consumption of saturated fat, total fat, red meats
increased consumption of fruits etc...