PE 101 1st EditionExam # 2 Study Guide Chapters: 5-8Chapter 5Nutrients and Nutrition• Nutrients are used in metabolism and other processes in the body and are obtained through our diet (we ingest them)• Nutrition is a process involving the intake and use of food (nutrients) by the body (necessary to support life)• Poor nutrition Þ increased risk of chronic diseaseGood nutrition and physical activity Þ decreased risk of chronic diseaseEssential Nutrients• 45 essential nutrientsThey are essential because the body doesn’t manufacture them (or enough of them) to keep our body functioning properlySix general classesCarbohydratesFatsProteinsVitaminsMinerals• WaterThe most important essential nutrientAnother good reason to stay hydratedCalories• Measurement of the amount of energy produced when a food is digested• Body’s source of fuelNutrients• MacronutrientsCarbohydrateProteinFat• MicronutrientsVitaminsMineralsMacronutritions• 50-60 % of your calories should include foods rich in carbohydratesBreadsCerealsRicePasta• 10-20 % should come from protein-rich foodsMeatDairy products• 20-30 % can come from fatThe tasty stuff!!Essential Nutrients• Three of the essential nutrients provide us with energyCarbohydratesFatsProteinsFiberthe non-digestable carbohydrate• Considered a carbohydrate• Body can’t digest or absorb• Doesn’t contain calories• Two types of fiberSolubleOat branOatmealBeansInsolubleWheat branVegetablesWhole grain breadsChapter6Physical Activity• Any movement of the body carried out by the muscles requiring the expenditure of energy• Goal – – 3 – 5 days/week– 20 – 60 minutes/day– Protects against chronic disease (improved health)Physical Fitness• The ability of the body to adapt to the demands and stresses of physical effort– To work hard without fatigue, leaving enough energy for daily activities• Short term - makes everyday activities easier• Long term - protection against chronic diseaseHealth Related Components of Fitness• Cardiovascular Fitness– Ability to exercise over a long period of time• Heart and lungs• Strong heart, healthy lungs, clear blood vessels– carry oxygen throughout body• Strength– Amount of force a muscle can produce• Ability to exert force against resistance– Strength is about• Performing task efficiently while using the least amount of effort• Endurance– Of the cardiovascular system and skeletal muscles• Cardio Endurance - The ability of the heart, lungs, and circulatory system to provide the cells of the body with enough energy to perform work overa long period of time• Muscular Endurance – The ability of the muscles to perform a task over a period of time• Flexibility – The ability to move a joint through a wide range of motion.• Developed by stretching• Body-Fat– % that is considered fat when compared to other tissues of the body i.e. bone, etcSkill-Related Components• Agility– Ability to change position quickly while controlling the body• Balance– Ability to maintain an upright position while standing or moving• Coordination– The ability to use your senses/body parts/two or more body parts at the same time• Power– The amount of force a muscle can produce 1 time quickly (needs strength and speed)• Speed– The ability to perform a movement quickly– Cover a distance quickly• Can have good arm speed or good foot speed, or both• Reaction Time– The amount of time it takes for you to act once you realize you need to do soChapter7Weight Management and WellnessFor Weight Management We look at the health-related fitness componentsCardio FitnessMuscle Strength EnduranceFlexibilityBody CompCardio Exercises For Aerobic/Cardio EnduranceProlonged exerciseLarge-musclesDynamic exerciseModerate to high intensity Trains the heartMuscular Strength StrengthMaximal amount of forceThe amount of force a muscle/muscle group can exert against a heavy resistance1 REP MAXImportant to performance of daily tasks, body alignmentAn increase in strength means an increase in fat-free massA higher rate of metabolismMuscular Endurance Ability of a muscle/muscle group to repeat a movement many times or to hold a particular position for an extended period of time Sub-max force exerted repeatedly or continuouslyMax number of repetitions Important to good posture, injury prevention and performance of physical tasksFlexibility Ability of a joint to move through its range of motion Two different typesStaticAssume and maintain end point in the range of motionSplitsDepends on joint type and muscle, tendon, and ligament tightnessDynamicMove joint quickly through range of motionSwinging a golf clubDepends on static flexibility, strength, coordinationCaloric Expenditure – Metabolism MetabolismChemical process, involves turning what you eat to usable energy There are three (3) ways to expend calories through the metabolic process:Resting Metabolic RateBasal Metabolic RateDigestionActivityFactors that influence your caloric intake RMRBody weightBody composition Age (RMR drops as we grow older) Physical activity level (we decide) Other-health, genetics, genderChapter 8Maintaining body temperature• As activity level increases, body temperature increases• Main mechanism for heat lossExercise in the heat• If outside temperature is too high• If humidity is high• Temp and humidityDehydration• Results from fluid loss • Early signsHeat injury• Heat cramps• Heat exhaustion• Heat strokeAerobic Training and Cold Temperatures (< 45 - 50°• Cold is much better than hot weather• No Acclimatization• Lungs freeze?•