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UW-Madison KINES 100 - Exam 1 Study Guide

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Kines100: Health, Exercise and NutritionExam #1 Study Guide Lectures 1-9Lecture 1 (September 3)What is a macronutrient? Micronutrient?Macronutrients are nutrients that your body needs in great quantities to function. Carbs, fats (lipids), and proteins are examples of macronutrients. Micronutrients are components that your body needs in small amounts- just a trace. Two categories include vitamins and minerals. Minerals cannot be broken down. Vitamins are carbon containing substances. How do nutrients contribute to structure?Proteins are used in muscle and organ tissues, water is used for cell turgidity, lipids are for cell membranes, and minerals are used for the bones and the teeth. What are the four calorie-containing nutrients? What are their values? What is a kilocalorie?The four nutrients which contain calories are carbs (4kcal/g), protein (4kcal/g), fat (9kcal/g) and alcohol (7kcal/g...alcohol isn't really a nutrient). A kilocalorie is the basic measurement of how much energy it takes to raise one liter of water by 1 degree celcius. Usuallly interchangeable with Calorie. What is metabolism? How is it regulated? What is an enzyme and how is it used it metabolism?Metabolism is the use of energy in your body to carry out various processes. It is regulated through chemical reactions, cellular processes and synthesis of proteins (enzymes). Vitamins aid in energy release, minerals and proteins assist in fluid balance, and minerals also help with acid and base balance. An enzyme is a biological catalyst which speeds up chemicals. In metabolism, enzymes bind to certain molecules and help them break down faster. For example, it could take a hundred years to digest or breakdown a polysaccharide. With the help of enzymes, we can utilize the energy from the broken down polysaccharide in minutes instead of years. What does it mean to be deficient? Adequacy? Toxicity? These terms are all interrelated by how much nutrients you do or don't consume. If some is deficient, they are lacking the necessary nutrients, which can be fatal. Being adequate in nutrients means you have a very well balanced amount of nutrients. This is the optimal region. Toxic means you have consumed too many nutrients. Too much of some nutrients can also be fatal. How are nutrition requirements distributed between a population? What is the RDA? What percentage of people are covered by the RDA? Nutrition requirements are generally more than adequate for a population and are based on people ingood health. The RDA is the recommended dietary allowance for nutrients and it covers about 98% of the population, which has a pretty broad coverage of the population What are the basic dietary guidelines? There are a few things to remember about dietary guidelines. To begin, to maintain weight, you should balance calorie intake with calorie expenditure. It is the opposite for losing or gaining weight. To lose weight, calorie expenditure should be greater than calorie consumption. For weight gain, calorie expenditure should be less than calorie consumption. Some foods should also be in very little moderation. Sodium should be decreased because it leads to high blood pressure. Less than 10% of your kcals should come from saturated fats; increased saturated fats leads to atherosclerosis (heart disease). Similarly, cholesterol should be reduced to less than 300 mg/day. Keep the trans fats low and alcohol should be in moderation (men: 1-2 drinks per day, women: 1 drink/day). Fruits and veggies should be increased, half of grains should be whole grains, and proteins should come from lean meats, poultry, seafood, legumes and low fat dairy.Lecture 2 (September 8)Why is research the foundation according to Bass and Varrett? What is the barnum effect?According to Bass and Varrett, scientific investigation leads to major advances in health (I.e new medications). Research can distinguish between association and causation and can dispel any myths. Personal experience is often not sufficient for research because of bias and the barnum effect. The barnum effect is the misleading conclusions drawn from personal experience. Whats the difference between nomothetic and ideographic models?Nomothetic models test a group of people and ideographic models test one individual. What are the roles of research?Research has many roles. One major objective to research is to emphasize research evidence underlying the principles associated with exercise, nutrition and health. Another is to enhance the ability of a consumer.Why is important to be a critical consumer?Critical analysis is an important part of taking charge of your own health. You can separate hype from research and note that not all science is sound science. What are two basic considerations when evaluating the research evidence? What types of research methods are there? Two basic considerations when evaluating research are who were the participants (generalizability) and what type of study was conducted. Lab experiments are tightly controlled experiments, epidemiological studies are observational/field studies , which relate in association (i.e. Framingham heart study). Clinical trials are experiments that randomly assign people to research groups that testout a hypothesis (Women's Health Initiative).Lecture 3 (September 10)What do the 10 leading causes of death have in common? What is the leading contributors to premature deaths in teens/adults?Heart disease, cancer, stroke, chronic lower respiratory disease, etc, are all self determined causes of death based on how we live and our genetics. While genetics usually are not controllable, how we take of ourselves can greatly impact what illness we contract. Big contributions include smoking, poor diet and lack of exercise. What is physical activity? What is exercise? What is health? What is fitness? Physical activity is any body movement carried out by the skeletal muscles requiring energy. This can be daily tasks like walking from the bedroom to the bathroom. Exercise is a subset of physical activity; it is a planned structured (type, distance, frequency, length) activity that has a designated purpose (maintain or improve fitness level, manage weight). Fitness is the ability or capacity to perform using fitness parameter- life demands don't require them to approach maximum levels. Health is the absence of disease. Other determinants play a role in being ill or not ill; health is constantly changing. Fitness isn't health, but increasing fitness


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