Health and Exercise – Summary, Explanation and Exercise Solutions
Health and Exercise Summary | NEB Class 11 English
The chapter "Health and Exercise" explores the multifaceted nature of weight gain and physical well-being. While conventional wisdom suggests that obesity is simply a result of eating too much and exercising too little, modern research indicates that several hidden factors play a significant role. The text discusses how environmental triggers, such as Adenovirus-36 (AD-36), air pollution, and even the blue light from our screens, can disrupt our metabolism.
Furthermore, the chapter emphasizes the psychological connection between stress and physical health. Chronic stress triggers hormones that increase our urge for high-calorie "comfort foods," leading to a cycle of weight gain. The lesson highlights that staying fit requires a holistic approach: managing sleep deprivation, reducing exposure to endocrine-disrupting chemicals in plastics, and practicing mindfulness techniques like Yoga or meditation ("Aum").
Ultimately, it teaches us that health is not just about the calories we consume, but about the environment we live in and the mental balance we maintain.
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Ways with Words
A. Match the definitions with the corresponding words from the text:
Nevertheless: In spite of what has just been said or referred to.
Urge: A strong desire or impulse.
Determination: The ability to continue trying to do something, although it is very difficult.
Highlight: To attract attention to or emphasize something important.
Bickering: Arguing about things that are not important.
Deprivation: Not having things or conditions that are usually considered necessary.
Persist: To continue to exist or occur.
Flab: Soft, loose flesh on a person's body.
Boost: To improve, increase, or encourage something.
Restriction: A limiting condition or measure on something.
B. Use the same words in original sentences (Unique for your site):
Nevertheless: The trek was incredibly exhausting; nevertheless, we pushed forward to reach the summit before sunset.
Urge: I felt a sudden urge to check my old journals after visiting my childhood home.
Determination: It was her sheer determination that allowed her to finish the marathon despite her leg injury.
Highlight: The principal wanted to highlight the achievements of the top-performing students during the assembly.
Bickering: The constant bickering between the two siblings made it difficult for anyone to enjoy the family dinner.
Deprivation: Long-term sleep deprivation can lead to serious cognitive decline and emotional instability.
Persist: If the heavy rains persist for another day, the local river might overflow its banks.
Flab: After six months of rigorous swimming, he managed to turn his flab into solid muscle.
Boost: Regular praise from a teacher can significantly boost a student's confidence and academic performance.
Restriction: The government has placed a temporary restriction on international travel due to the new health guidelines.
C. Word Formation: Suffixes (-ion and -ness)
Words ending in '-ion': Pollution, Invention, Solution, Evolution, Celebration, Education, Direction, Correction.
Words ending in '-ness': Kindness, Darkness, Happiness, Weakness, Politeness, Fitness, Illness, Awareness.
Comprehension
A. State whether the following are True, False, or Not Given:
a. During the holidays people eat and drink more than usual. (True)
b. Getting too little exercise and eating too much is the reason why people put on weight. (True)
c. David Allison’s research involved studying rats under laboratory conditions. (False
) d. You may need to go shopping for clothes if you come down with a cold. (True)
e. Adenovir
us-36 (AD-36) decreases the percentage of fat in the fat cells. (False) f. Vaccination against infections could be use
d in the future to prevent obesity. (True) g. People under severe stress can experience breathing difficulties. (Not Given)
h. A study indicates that mice that hav
e never been on a diet choose fatty food. (False) i. Rajita Sinha has been studying the connection between brain activity and behaviour. (False)
j. Specific hormones regulate our appetite. (True)
B. Answer the following questions:
a. In what sense are the holidays a time of excess? When can a person gain weight?
Holidays are considered a time of excess because people tend to consume significantly more food and alcoholic beverages than they do during their regular routines. A person typically gains weight when there is an imbalance where the intake of calories far exceeds the energy burned through physical activity and exercise.
b. According to David Allison, which factor contributes to excess obesity?
According to David Allison, the traditional factors of overeating and a sedentary lifestyle (lack of exercise) are the primary contributors to obesity. However, his research also suggests that environmental factors and biological triggers are increasingly responsible for the global rise in weight gain.
c. What, according to Dhurandhar, can be the way of preventing fatness?
Dhurandhar suggests that since certain viruses like AD-36 can cause fat cells to multiply, the development and administration of vaccines against such infections could be a revolutionary way to prevent obesity in the future.
d. What is the relationship between chill and obesity? How can saying ‘om’ help reduce fatness?
There is a direct link between stress (lack of "chill") and obesity; stress triggers the hormone cortisol, which increases cravings for high-fat foods. Practicing mindfulness, such as chanting "Om," helps calm the nervous system, thereby reducing stress-related urges to overeat and helping the body maintain a healthier metabolic rate.
e. Why is it necessary to be careful while buying plastic packaged fatty foods?
It is necessary to be cautious because many plastic containers contain endocrine-disrupting chemicals. These chemicals can leach into fatty foods and, once consumed, interfere with the body's hormonal signals that regulate metabolism and fat storage.
f. Why does Nelson suggest avoiding blue wavelengths of light at night?
Nelson suggests avoiding blue light—typically emitted by smartphones and laptops—because it disrupts the circadian rhythm and suppresses melatonin. This interference can alter the body's metabolic clock, leading to an increased accumulation of calories and body fat.
g. How does breathing polluted air affect one’s fatness?
Polluted air contains fine particulate matter that, when inhaled, triggers chronic inflammation throughout the body. This inflammation disrupts the internal signaling of fat cells and impairs the body’s natural ability to burn energy efficiently, leading to weight gain.
h. What is the link between sleep and weight?
The link is that sleep deprivation acts as a metabolic disruptor. Lack of sleep increases the production of ghrelin (the hunger hormone) and decreases leptin (the fullness hormone), which significantly boosts appetite and leads to increased body weight over time.
Critical Thinking
a. What do you do to keep yourself fit? What food do you avoid and why?
To maintain my physical and mental fitness, I follow a disciplined routine that combines regular cardiovascular exercise with strength training. I believe that consistency is more important than intensity; therefore, I make sure to walk at least 10,000 steps daily and attend yoga sessions twice a week. Exercise not only helps in managing weight but also acts as a powerful stress-reliever, clearing the mind of daily anxieties.
Regarding my diet, I strictly avoid highly processed junk foods, sugary carbonated drinks, and snacks high in trans fats, such as commercially fried donuts and crackers. I avoid these because they provide "empty calories"—energy that has no nutritional value and is stored as fat almost immediately. High sugar intake leads to insulin spikes followed by sudden energy crashes, which leaves me feeling fatigued and less productive. By choosing whole foods like fruits, vegetables, and lean proteins, I ensure my body has the sustained energy it needs for a healthy lifestyle.
b. Healthy citizens are the greatest asset of a country. What can a state do to keep her citizens healthy?
A nation's progress is intrinsically linked to the health of its populace. A healthy workforce is more productive, creative, and places less strain on the national economy. To ensure its citizens remain healthy, the state should take the following strategic steps:
Universal Healthcare: The state must provide accessible and affordable healthcare facilities, ensuring that even the most vulnerable populations can receive medical attention without financial ruin.
Infrastructure for Exercise: Governments should invest in public parks, cycle lanes, and community sports centers to encourage an active lifestyle among all age groups.
Food Regulation: Strict laws should be implemented regarding the labeling of nutritional content and the restriction of harmful chemicals or excessive sugar in packaged foods.
Public Awareness Campaigns: Using mass media, the state should educate citizens on the dangers of sedentary lifestyles, the importance of mental health, and the benefits of a balanced diet.
Preventative Measures: Comprehensive vaccination programs and regular health screenings in schools and workplaces can help catch and prevent diseases before they become chronic.
Writing: Essay on the Benefits of Yoga
The Holistic Benefits of Yoga
Yoga is an ancient physical, mental, and spiritual practice that originated in India thousands of years ago. Unlike traditional gym workouts that focus solely on muscle growth, yoga aims to create a harmonious balance between the mind and the body. By combining physical postures (asanas), breathing techniques (pranayama), and meditation, yoga offers a comprehensive approach to health that is suitable for people of all ages.
One of the primary benefits of yoga is increased flexibility and physical strength. Regular practice stretches the muscles and improves the range of motion in joints, which is essential for preventing injuries as we age. Furthermore, yoga is a powerful tool for stress management. In today’s fast-paced world, chronic stress is a leading cause of various illnesses. The deep breathing exercises in yoga activate the parasympathetic nervous system, which lowers the heart rate and induces a state of deep relaxation.
Moreover, yoga enhances mental clarity and concentration. By focusing on the breath and the present moment, practitioners can clear their minds of negative thoughts and "brain fog." This leads to better decision-making and emotional stability. On a global scale, the importance of this practice is recognized every year on June 21st, International Yoga Day.
In conclusion, yoga is not just a series of stretches; it is a lifestyle that promotes longevity and inner peace. Whether you are looking to lose weight, reduce anxiety, or simply find a moment of quiet in a busy day, yoga provides the tools necessary to achieve a healthier and more balanced life.
Grammar: Subject-Verb Agreement
B. Complete the sentences with the correct verbs:
a. Everyone has problems in their life. Countries also have problems, and so does the world. One of the greatest problems is the growing population. The population in some countries is huge.
b. A number of my friends love riding bicycles, but neither my brother nor my sister owns a cycle. At 4 o’clock, either my mother or father is coming to pick me
c. The pair of shoes on the floor is mine. The shoes were made in China. The three thousand r
C. Correct the following sentences:
a. Everyone of the workers receives the same benefits.
b. There are two gerbils in my bathroom.
c. Both of my friends live in Kathmandu. (Correct as is)
d. Scissors are used to have our hair cut.
e. You and your friends are welcome to join us. (Correct as is)
f. Is the news on at five or six?
g. The man with all his children lives in the city.
h. Mathematics is Prem's favourite subject, while Economics is Alina's favourite subject.
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