MTTC Health and Physical (112-113)

Macronutrients provide energy and include carbohydrates, proteins, and fats. Carbohydrates serve as the body's primary energy source, providing 4 calories per gram. Complex carbohydrates from whole grains, fruits, and vegetables are preferred over simple sugars. Proteins support tissue growth and repair, also providing 4 calories per gram. Complete proteins containing all essential amino acids come from animal sources, while plant proteins typically require combining foods. Fats provide 9 calories per gram, serve essential functions in hormone production and nutrient absorption, and should comprise 20-35% of total calories with emphasis on unsaturated sources.

Micronutrients include vitamins and minerals essential for physiological functions. Water-soluble vitamins (B-complex and C) require daily intake as the body does not store them. Fat-soluble vitamins (A, D, E, K) can be stored in body tissues. Minerals such as calcium, iron, and zinc perform critical functions including bone formation, oxygen transport, and immune function.

The Dietary Guidelines for Americans, issued by the U.S. Departments of Agriculture and Health and Human Services and updated every five years, are the federal basis for school meals and nutrition education. The current edition emphasizes whole, nutrient-dense foods at every meal; adequate high-quality protein; vegetables, fruits, and whole grains; and limiting highly processed foods, refined grains, and added sugars. It keeps saturated fat below 10% of calories, allows full-fat dairy without added sugars, and advises young children to avoid added sugars.

For years the federal food graphic was MyPlate (half the plate fruits and vegetables, half of grains whole). The current Dietary Guidelines introduced a new food-pyramid graphic that places protein, dairy, and healthy fats prominently, with whole grains and other carbohydrates in smaller amounts. Many classroom materials still use MyPlate, so know both and teach from the current federal guidance.

Reading nutrition labels enables consumers to make informed food choices. Key elements include serving size, calories, nutrients to limit (saturated fat, sodium, added sugars), and nutrients to encourage (fiber, vitamins, minerals). The Percent Daily Value indicates how a food contributes to daily nutrient needs based on a 2,000-calorie diet.

Eating disorders represent serious mental health conditions with significant physical consequences. Anorexia nervosa involves restriction of energy intake leading to significantly low body weight, intense fear of weight gain, and distorted body image. Bulimia nervosa involves recurrent episodes of binge eating followed by compensatory behaviors such as purging, excessive exercise, or fasting. Binge eating disorder involves recurrent binge eating episodes without compensatory behaviors. Early identification and referral for treatment are essential.

Physical activity guidelines for Americans recommend children and adolescents ages 6-17 engage in 60 minutes or more of moderate-to-vigorous physical activity daily. Adults should engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity weekly, plus muscle-strengthening activities at least twice weekly.

Benefits of regular physical activity include reduced risk of cardiovascular disease, type 2 diabetes, some cancers, and depression; improved bone health and physical function; better weight management; and enhanced cognitive function and academic performance in children.

Sedentary behavior, distinct from insufficient physical activity, involves prolonged sitting or reclining during waking hours. Extended sedentary time increases health risks independent of physical activity levels. Strategies to reduce sedentary behavior include taking regular breaks from sitting, using standing desks, and replacing screen time with active pursuits.

Barriers to physical activity include lack of time, limited access to facilities, safety concerns, physical limitations, and lack of social support. Addressing barriers requires multilevel approaches including individual skill-building, creating supportive environments, and implementing policies that promote active transportation and recreation.

Tobacco use remains the leading cause of preventable death. Cigarette smoke contains over 7,000 chemicals, including at least 70 known carcinogens. Health consequences include lung cancer, chronic obstructive pulmonary disease, cardiovascular disease, and numerous other conditions. Secondhand smoke exposure also causes disease and death in nonsmokers.

Electronic cigarettes and vaping products deliver nicotine through aerosolized liquids. While potentially less harmful than combustible cigarettes for adult smokers who completely switch, these products are not safe and pose particular risks for youth, including nicotine addiction and potential gateway to combustible tobacco use.

Alcohol affects nearly every organ system. The current Dietary Guidelines advise adults to drink less alcohol for better overall health, and alcohol is illegal for anyone under 21. Binge drinking is a pattern that brings blood alcohol concentration to 0.08% or higher, typically 4 or more drinks for women or 5 or more for men in about 2 hours. Heavy use raises the risk of liver disease, cardiovascular disease, several cancers, and injuries. Alcohol during pregnancy can cause fetal alcohol spectrum disorders, and the adolescent brain is especially vulnerable to alcohol's effects on memory and judgment.

Drug misuse includes use of illegal drugs, misuse of prescription medications, and inappropriate use of over-the-counter products. Opioid misuse has reached epidemic proportions, with significant increases in overdose deaths. Cannabis legalization in some states has raised new public health considerations. Stimulants, depressants, and hallucinogens each carry specific health risks.

Addiction is a chronic brain disorder characterized by compulsive substance seeking and use despite harmful consequences. Addiction involves changes in brain circuits related to reward, stress, and self-control. Effective treatment addresses biological, psychological, and social factors through behavioral therapies, medications, and support services.

Prevention strategies target multiple levels including individual education and skill-building, family strengthening programs, school-based prevention curricula, community coalitions, and policy approaches such as taxation and age restrictions.

Human sexuality encompasses biological sex, gender identity, sexual orientation, anatomy, reproduction, and sexual behaviors. Comprehensive sexuality education provides age-appropriate, medically accurate information to help young people develop healthy attitudes and make responsible decisions.

Sexually transmitted infections represent a significant public health concern. Common STIs include chlamydia, gonorrhea, syphilis, human papillomavirus, herpes, and HIV. Prevention strategies include abstinence, mutual monogamy with an uninfected partner, consistent and correct condom use, and vaccination (HPV, hepatitis B). Regular testing enables early detection and treatment.

Contraception methods vary in effectiveness, ease of use, and protection against STIs. Methods include hormonal contraceptives, intrauterine devices, barrier methods, fertility awareness methods, and permanent sterilization. Only condoms provide protection against both pregnancy and STIs.

Pregnancy planning involves preconception health for both partners, including folic acid supplementation, management of chronic conditions, and avoidance of harmful substances. Prenatal care supports healthy pregnancy outcomes through regular monitoring, nutrition counseling, and screening for complications.

Healthy relationships are characterized by mutual respect, trust, honesty, equality, and good communication. Warning signs of unhealthy relationships include controlling behaviors, jealousy, disrespect, manipulation, and violence.

Unintentional injuries represent a leading cause of death, particularly among young people. Motor vehicle crashes account for the largest proportion of injury deaths, with risk factors including impaired driving, distracted driving, speeding, and lack of seatbelt use.

Intentional injuries include violence, assault, homicide, and suicide. Violence prevention requires addressing individual risk factors, relationship dynamics, community conditions, and societal influences. Suicide prevention involves recognizing warning signs, reducing access to lethal means, and connecting at-risk individuals with mental health services.

Home safety concerns include falls (particularly among older adults), poisoning, fire, drowning, and firearm injuries. Prevention strategies include environmental modifications, safe storage of hazardous substances and firearms, smoke detectors, and supervision of young children.

School safety encompasses physical safety from violence and injury as well as psychological safety from bullying and harassment. Comprehensive school safety programs address facility security, emergency preparedness, threat assessment, and positive school climate.

Sports and recreation safety involves proper equipment, appropriate supervision, following rules, gradual progression of training, and recognition and management of injuries including concussions.