Exam 2 Study GuideChapter 6• Differentiate the amount of essential fat needed in men and females. 3–5% of total body weight in males 8–12% of total body weight in females• Understand the relationship between body fat distribution and health.• Distinguish between type I and type II diabetes.Type 1 diabetes =pancreas produces little or no insulinType 2 diabetes =pancreas doesn’t produce enough insulin, cells are resistant to insulin, or both• Know the prevalence of overweight and obesity has increased among Americans. • Identify indirect techniques and their margin of errors used to estimate percent body fatUnderwater weighingSkinfold caliper measurementsBod PodBioelectrical Impedance Analysis (BIA)Chapter 7• Distinguish between exercise guidelines among children and adolescents, pregnant women, and older adults. Children and Adolescents• Aim for at least 60 minutes of moderate activity every day• Less fit kids should start with 30 minutes• Children under 12, emphasize skill development and fitness• Adolescents, combine participation and training in lifetime sports with competitive sportsPregnant Women• Mild to moderate exercise routines at least 3 times per week• Favor non-or low-weight bearing exercises • Avoid exercise that could cause loss ofbalance• Drink plenty of fluids and exercise in well- ventilated areas to avoid heat stressOlder Adults• Use lighter weight when strength training and perform repetitions of 10-15• Perform flexibility exercises at least 2 days per week for at least 10 minutes• Warm up and cool down slowly and carefully• Should do as much exercise as they can, if they are unable to meet the recommended 150 minutes of moderate-intensity exercise per week• Identify the steps in developing a personal fitness plan.Set Goals, Select Activities, Set a FITT principle for each activity, Set up rewards system, monitor your progress, Make a commitment • Identify strategies that help people succeed in sticking with an exercise program. Be safe Have several exercise options Keep an exercise journal Reward yourself Choose other healthy lifestyle behaviorsChapter 8• Distinguish between macronutrients and micronutrients. Macronutrient- essential nutrients in large amounts (protein, fat, carbohydrate and water)Micronutrient- essential, required in minimal amounts (vitamins and minerals)• Identify the primary function of the six classes of essential nutrients.Supply energy• Identify the types and sources of fats.Types of fats:Saturated- no double bonds between carbon atoms (solid at room temperature)Unsaturated• List the recommended daily intakes for protein, fat, fiber and carbohydrates.Protein- 10-35% Fat-20-35% Carbs- 45-65%• Distinguish between refined and unrefined carbohydrates.Whole grains (unrefined carbs):• Identify benefits and sources of fiber.Sources of Dietary FiberAll plant food contain fiber; however, fruits, legumes, & oats contain higher amountsassisting with bowel eliminationChapter 9• Understand the energy-balance equation.• Identify the amount of body weight needed to increase health benefits.• Identify resting metabolic rate and differences associated with different groups (males, females, sedentary, etc)• Identify the different types of eating disorders.• Identify health implications of overweight and