107 Cards in this Set
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essential nutrients
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substances the body must get from food because it cannot manufacture them at all or fast enough to meet its needs
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macronutrients
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nutrients needed in large amounts ex: water, carbs, proteins, lipids
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Micronutrients
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Required in small amounts.
Vitamins and Minerals
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kilocalories
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a measure of energy content in food; the amount of heat it takes to raise the temperature of 1 liter of water 1 degree C; commonly referred to as calorie
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3 classes of essential nutrients
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fat - 9 calories/gram
carbs - 4
protein - 4
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Protein
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forms muscle, bone, blood, enzymes, hormones and cell membrane
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Amino Acids
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- 9 essential
- AA = protein = 10 - 15% of diet
- building blocks of proteins
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Complete proteins
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supply all the essential amino acids in adequate amounts
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incomplete proteins
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do not provide all of the essential amino acids
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Fats are also known as what?
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Lipids
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Fats
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Most concentrated source of energy
usable energy
help insulate the body
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triglycerides
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-glycerol molecule with 3 fatty acids
-this is a structure that results in different types of fats
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When are foods solid at room temperature?
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large amount of fatty acids; saturated fats
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Monosaturated and poly saturated
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liquid at room temperature
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Saturated fats are primarily found in
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Animal products
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Examples of monosaturated fats
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olive, canola, safflower and peanut oil
soy bean, corn and cottonseed oil
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Hydrogenation
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Process of adding hydrogen (at the double bond) to unsaturated fatty acids to increase saturation and stability
-turns liquid oils into solid fats
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trans fats
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type of unsaturated fatty acid; have an atypical shape that affects their chemical activity
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Saturated and Trans fats raise the levels of
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LDLs
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LDL
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- bad
-blood fat that transports cholesterol to organs and tissues; excess amounts result in accumulation of deposits on artery walls.
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HDLs
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-good
-blood fat that transport cholesterol out of the arteries, thereby protecting against heart disease
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Omega-3 Fatty Acids
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polyunsaturated fat that are found in fish oils; can benefit cardiovascular health
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omega 6-fatty acids
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polyunsaturated fats found in soybean and corn oil; beneficial to cardiovascular heatlh
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Fat soluble vitamins
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ADEK
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Carbohydrates
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provide energy to cells
sugars, starches, dietary fibers
-supply energy to the brain
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simple carbs
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add sweetness to foods; single and double sugar molecules
Found naturally in fruits and milk, and added to sodas, candy etc.
-sugar, honey
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complex carbs
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-starches and dietary fiber
-found in a variety of plants, especially grains
-grains, grain products, potatoes and legumes
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Whole grain
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The entire edible portion of a grain (such as wheat, rice or oats), including the germ, endosperm and bran; processing removes parts of the grain, often leaving just the endosperm
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fiber
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-nondigestible carbs from plants
-found in cereal, fruits and vegetables
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Dietary fiber
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nondigestable carbs that are in plants
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functional fiber
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nondigestable carbs that that have been isolated from natural sources or synthesized in a lab and then added to a food product or dietary supplement
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total fiber
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The sum of dietary fiber and functionary fiber
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fiber benefits
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reduce risk of type 2 diabetes, heart disease and pulmonary disease
help with GI health and aid management of metabolic syndrome and body weight
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Vitamin A
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Keeps skin smooth and clean, prevents night blindness and helps promote growth.
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vitamin D
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promotes bone growth, prevents osteoporosis, rickets in children and osteomalacia in adults
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Vitamin E
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vegetable oil, nuts, seed, soybean
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vitamin K
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- blood-clotting proteins
- bone production proteins
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Vitamins
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carbon containing substances needed in small amounts to help promote and regulate chemical reactions in the bdoy
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Minerals
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inorganic (not carbon containing) in small amounts needed for regulation, growth and maintenance of body tissues and functions
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Osteoporosis
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Decreased bone strength due to defects in bone quality and density predisposing to fracture
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free radicals
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odd number of electrons
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phytochemicals
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compounds in foods found in plants that are thought to be beneficial to health but not considered a nutrient
cruciferous vegetables
have been shown to reduce diseases such as Alzheimer's cancer, cataracts, etc
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Food and fluids consumed provide how much of your daily water intake?
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80-90%
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10 trace minerals
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chromium
cobalt
copper
fluoride
iodine
iron
manganese
molybdenum
selenium
zinc
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Dietary Reference Intakes
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Set standards by Food and nutrition board of the National Academy of Sciences
Established standards for nutrient intake in order to prevent nutrient deficiencies
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Which foods are rich in Calcium?
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Milk products- milk, cheese, yogurt, ice cream
Broccoli, beans, peas, almonds, walnuts, sesame seeds
Fish- sardines, salmon,
Orange fruit
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5 components of health related fitness
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cardio-respiratory endurance
muscular strength
muscular endurance
flexibility
body composition
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cardio respiratory endurance
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the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity
heart, lungs, blood vessels
aerobic energy production
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muscular strength
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-the amount of force a muscle can produce with a single maximum effort
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Muscle tissue are important for elements like
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-overall body composition
-preventing injury
-increasing metabolism
-healthy aging
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Muscular endurance
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-the ability to resist fatigue and sustain muscle tension over a long period of time
-good for maintaining posture and injury prevention
-repetitions are gradually increased compared to the strength
-is not equivalent to cardio respiratory endurance
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Flexibility
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Ability to move a joint through their range of motion
-can improve posture, balance and decrease pain
-limitations can be due to gender, age, body build and fitness level
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Body composition
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proportion of fat and fat-free mass in the body
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fat free mass
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muscle, bone and water
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healthy body composition involves
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high proportion of fat free mass and an acceptably low level of body fat
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How does exercise affect psychological and emotional well-being?
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-reduced anxiety and depression
-improved sleep
-reduced stress
-enhanced self esteem
-enhanced creativity and intellectual functioning
-improved work productivity
-increased opportunities for social interaction
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EKG
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a recording of the changes electrical activity in the heart
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specificity
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the training principle that the body adapts to the particular type and amount of stress placed on it
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Regular physical activity lowers these risks
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-heart attacks
-blood fat levels
-high blood pressure
-coronary heart disease
-stroke
-cancer
-osteoporosis
-diabetes
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2 primary characteristics of the best exercise program:
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Promotes health
Fun and enjoyable to perform
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Progressive overload
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Placing increasing amounts of stress on the body causing adaptation that improves fitness
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reversibility
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the training principle that fitness improvements are lost when demands on the body are lowered
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maximal oxygen consumption
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VO2max
the body's maximum ability to transport and use oxygen
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What is the most effective type of exercise program for improving cardiorespiratory function
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Exercise type: walking, running, swimming, aerobic dance
Minimum time: 20-60 min.
Days per week: 3-5
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resistance exercise
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exercise that forces muscles to contract against increased resistance; also called strength training
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isometric (static) exercise
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application of force without movement
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isotonic (dynamic exercise)
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the application of force with movement
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FITT - principle
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Frequency
Intensity
Time
Type
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3 phases of new exercise program
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beginning
progress
maintenance
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RICE principle
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rest, ice, compression, elevation
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What is the easiest way to determine intensity?
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through heart rate
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What is the importance of warm up and cool down?
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Warm up- enhances performance and decreases chance of injury
Cool down- restore body's circulation to its normal condition
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What is recommended for improving muscular endurance and muscular strength?
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Resistance exercises
isometric
isotonic
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In weight training, how many repetitions are recommended for general health?
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(heavy) 1-5 to build strength
(light) 10-25 to build endurance
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How long should stretches be held? When should you do stretches?
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2-3 days a week (but 5-7 is optimal)
Hold 15-30 seconds, then rest 30-60 seconds; do 2-4 reps
Static - after a workout
Dynamic - before
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When exercising, what is recommended for fluid balance?
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16 oz of fluid 2 hours before workout
drink enough during workout to prevent significant fluid loss through sweat
-use thirst as a guide after the workout
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Difference between physical activity and exercise
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Physical activity is any body movement that requires energy; for example, running in a race, walking.
Exercise is planned, structured, repetitive movement of the body intended for physical fitness
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For minor soft tissue injuries what should you use
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RICE
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What should you take into consideration when choosing an exercise program?
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- Medical clearance
-seek out assistance
-Use FITT method
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Circuit training
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A series of exercises completed in order and for a certain time limit
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Interval training
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Interval training is defined as high intensity periods of work followed by defined periods of rest.
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High Intensity Interval Training
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enhanced form of interval training
an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods
this improves athletic capability and condition, improved glucose metabolism, and improved fat burning.
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What should you look for when finding a personal trainer?
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- qualified
-college degree
-certification from ACSM or IDEA
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Basic Concepts of weight management
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body composition
energy balance
evaluating body weight and body composition
excess body fat and wellness
what weight is right for you?
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What is fat-free mass made of?
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all of the body's nonfat tissues: bone, muscle, water, connective tissue, organ tissue, teeth
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essential fat
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fat incorporated in various tissues of the body; critical for normal body functioning
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adipose tissue
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connective tissue in which fat is stored
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subcutaneous fat
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fat located under the skin
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visceral fat
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fat located around major organs
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percent body fat
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percentage of total body weight that is composed of fat
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overweight
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body weight above the recommended range for good health
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Obesity
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severe overweight; characterized by an excessive accumulation of body fat;
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What are the different ways to measure body weight/composition
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height-weight charts
BMI (fairly accurate)
Body composition analysis (most accurate
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Storing fat in what region of the body will increase your risk of chronic disease?
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abdominal
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Problems associated with low levels of body fat
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-amenorrhea- absence of menstruation
-reproductive, circulatory and immune system disorders
-female athlete triad - condition dealing with abnormal eating patters, amenorrhea, and premature osteoporosis
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How many calories are in a pound of fat?
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3500 calories = 1 lb of fat
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Diabetes Mellitus
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disrupts normal metabolism, interfering with cell's abilities to take in glucose for energy production
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body image
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mental representation a person holds about his or her body at any given time
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Body composition analysis methods
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-hydrostatic (underwater) weighing
-air displacement (bod pod)
-scanning procedures
-skinfold measurements
-electrical impedance analysis
-ultrasound
-anthropometric measurements
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Factors contributing to excess body fat
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-genetic factors
-physiological factors
-lifestyle factors
-psychosocial factors
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physiological factors contributing to excess body fat
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-metabolism
-hormones
-fat cells
-carb craving
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Lifestyle factors contributing to excess body fat
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eating
-physical activity
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Approaches to overcoming a weight problem
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-doing it yourself
-diet books
-dietary supplements and diet aids
-weight loss programs
-prescription drugs
-surgery
-psychological help
-acceptance and change
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hormone linked to obesity
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leptin
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Body Dysmorphic Disorder
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when disatisfaction with body image becomes extreme
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Purging
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Using self-induced vomiting, laxatives, or diuretics to get rid of excess calories that have been consumed.
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What is recommended number of pounds for safe weight loss per week?
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lose one pound per week
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HES 2913: EXAM 1