Kines100 Health Exercise and Nutrition Exam 1 Study Guide Lectures 1 9 Lecture 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 in good 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 test out 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 with optimize health What are risk factors Risk factors are anything predispose you for a certain illness or decrease in health such as family medical history