61 Cards in this Set
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Average weight gain in college
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7.8 lbs
WHY?
-cafeteria food
-sitting on your ass
-libations: alcohol
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What is the BMI for underweight? normal weight? overweight? obese?
underweight: < 18.5
healthy: 18.5-24.9
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over: 25.0-29.9
obese: >30.0
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When is BMI not appropriate?
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-Overestimates muscular athletes
-Underestimates frail elderly
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energy intake
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-amount of food a person eats (Kcals consumed)
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energy expenditure
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1. resting metabolic rate
2. the thermic effect of food
3. the amount of physical activity
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To lose weight...
TO maintain weight...
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To lose weight coloric restriction is more important
- to maintain weight physical activity is more important
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Functions of essential nutrients
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-provide energy
-help build and repair body tissues
-help regulate body functions
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6 classes of essential nutrients
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Fuel nutrients: macronutrients: carb, protein, and fat
Regulatory nutrients; micronutrients: vitamins, minerals, and water
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define essential nutrients
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substances required by the body that must be obtained from food
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Calories/gram in CHO, PRO, FAT
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Carbs: 4
Protein: 4
Fat: 9
Alcohol: 7
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Functions of carbohydrates
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-Primary function: energy source
-high intensity exercise
-Brain, CNS, and red blood cells can only use CHO
-regulates fat and protein metabolism
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Daily recommendation for CHO
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45-65% of daily calories
Athletes: 60-70%
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Simple sugars, Fibers, and whole grain
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Simple Sugars: low nutrient density
Fiber: (25g women and 38g men)
--lower blood glucose and cholesterol
--improved GI health
--satiety
Whole Grain
--digest slower
--sugar enter the blood stream slowly
--reduced risk of CVD, diabetes, stroke, and some forms of cancer
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Functions of Protein
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-structure of muscles, bones, organs, skin, nails, hair, etc
-necessary for hormone antibodies, and enzymes
-energy source when CHO's are not readily available
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Amino Acids
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the building blocks for proteins
--9 essential: cannot be made by the body
-11 nonessential: can be made by the body
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Complete Protein vs Incomplete Protein
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Complete Protein: supplies all essential amino acids
--meat. fish, eggs, milk,soy
Incomplete Protein: missing at least 1 essential amino acid
--legumes, nuts, other plant source
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Daily recommendation for PRO
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10-35% total daily calories
OR
.8 gPRO/kg body weight
1.5-2.0gPRO/kg for athletes
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Functions of fat
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-concentrated energy source a rest and low intensity exercise
-absorption of fat-soluble vitamins
-necessary for cell structure
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Saturated Fats
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-No double bonds between carbon atoms
-usually solid at room temperature
-usually form animal products
-----whole milk, cheese, lunch meats, butter, tropical oils
-Raise LDL and risk for CVD
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Unsaturated Fats
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-One (monounsaturated) or more (polyunsaturated) double bonds between carbon atoms
-usually liquid at room temp
-usually from plant source
-----mono: olive, canola, safflower, peanut oil
-----poly: soybean, corn, cottonsead oil
-Generally lowers LDL
-Monounsaturated fats may also in…
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Trans Fat or Partially Hydrogenated Oils
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-Chemically we can add hydrogen molecules to unsaturated fats
-common sources: deep fried foods, cakes, chips, cookies, pastries, doughnuts, margarine
-Raises LDL, lowers HDL, may increase risk for CVD and breast cancer
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Recommended fat intake
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-20-35% daily calories
-no more than 7-10% from saturated fat
-no trans fat
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Recommended total calories
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carb: 45-65%
protein: 10-35%
fat: 20-35%
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Vitamins
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-ORGANIC
-required in small amounts for cellular reactions
-Water soluble (9)
----- C, B complex
-Fat Soluble (4)
-----A, D, E, K
-Abundant in fruits, vegetables, and grains
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Minerals
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-INORGANIC
-Functions
---help regulate body functions
---aid in growth and maintenance of body tissues
---catalyze energy reactions
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Calcium- mineral
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-1200-1500 mg a day
-needs vitamin D
-not enough calcium could result in fractures and osteoporosis
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Iron- mineral
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-men: 8-11 mg/day
-women: 15-18 mg/day
-sex based difference
-Menstration
-Healthy red blood cells.
-Anemia: not enough red blood cells
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Folate- mineral
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- 400 micrograms
-pregnant bearing women
-spinabifia in babies
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Sodium- mineral
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<2,400 mg
-more could be harmful
---high blood pressure
---hyper tension
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Functions of Water
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-body temp regulation
-transportation of nutrients and wastes
-joint lubrication
- maintenance of blood volume
-you lose 64-80 oz of water each day
-dont wait until you are thirsty to drink
-Hyponatremia: low blood levels of sodium
----long duration exercise in hot temperature
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My plate vs/ Harvards eating plate
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my plate: dairy, protein, grains
harvards: oils, water, exercise, healthy protein, whole grains
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Understandingfood labels
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Start at serving size and go down to the foot notes
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Fist
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-1 cup
- rice, pasta, fruit, veggies
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Palm
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- 3 ounces
- meat fish poultry
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Handful
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-1 ounce
-nuts and raisins
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2 handfuls
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-1 ounce
- chips, popcorn, pretzels
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thumb
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1 ounce or 1 tbsp
-peanut butter and hard cheese
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thumb up
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1 teaspoon
- cooking oil, mayo, butter, and sugar
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Be wary of TF's. PHO's, HFCS and C2H6O
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-eliminate trans fat
-high fructose corn syrup
--- zero nutritional value
- alcohol
--- 7 cal/ g
---other calories consumed
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Eating Healthy on a budget
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-plan ahead and cook
-dont eat out
-shop around the perimeter of the grocery store
-choose quality over quantity
-bulk food bins
-frozen fruits and veggies
- generic or store brands
-shop around
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Skill related fitness
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Fitness components important for success in skillful activities and athletic events
--agility, balance, coordination, speed, reaction time, power
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Physical activity vs exercise
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Physical Activity
-Bodily movement produced by skeletal muscle that requires energy expenditure and produces progressive health benefits
--walking to school or work
--taking the stairs
--Gardening
--Doing Household chores
--dancing
--washing the car
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Physical Activity vs EXERCISE
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Exercise- going to the gym
-a type of physical activity that requires planned, structured, and repetitive bodily movements with the intent of improving or maintaining one or more components of physical fitness
---running
---cycling
---weight lifting
---yoga
****anything that is exer…
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Exercise bioenergetics
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-The food energy we consume (carbohydrates, fats, and protein) must be converted into biologically usable energy
-What is the only source of energy for our cells?
--Adenosine triphosphate (ATP)
--Energy is stored in chemical bonds
-Energy is released when the bond is broken
-without …
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The replenishment of ATP is accomplished by three energy systems
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1. Phosphagen (ATP-CP)
-Rapid but not a lot of ATP
-0-6 seconds very intense
2. Glycolysis (anaerobic)
-without oxygen
-30seconds-2minutes heavy
3. Oxidative (aerobic)
-generate a lor of ATP but not very quickly
-EX: running
***we never only use one
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Benefits of aerobic training
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-body becomes more efficient:
--increased vo2 max
--increased O2 carrying capacity of the blood
--decrease in resting HR
--increase of cardiac muscle strength
--Lower HR at a given workload
--increase in number and size of mitochondria
--Faster recovery time
-WEight management:
-…
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Benefits of aerobic training cont..
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-improved body composition (decreased body fat)
-improved bone density
- decreased risk of diabetes and some cancer (breast and colorectal)
-improved immune function
-improved psychological and emotional wellness
-improved concentration
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Decreased risk of CVD
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aerobic exercise
-slows/stops plaque growth- afasclorosis
-lowers total cholesterol
-lowers LDL raises HDL
-decreased blood pressure
-reduces inflammation
reduces obesity and stress
-improves insulin sensitivity
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Progressive Overload
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for a training adaption to occur, a physiological system must be exercise at a level beyond that which it is presently accustomed.
-Do more get better
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Specificity
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physiological system will adapt according to the training stress
--train the way you want to get better
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Periodization
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varying the volume and intensity of your workouts in order to maintain the best results
--used for athletes
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FIIT Principle
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FREQUENCY: how many days a week
INTENSITY: how hard
TIME: how long
TYPE: of exercise
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FIIT for general health and fitness
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F: 4-5 days a week
I: 50-85% HRR
T:30-60 minutes
T: aerobic, repetitive, large muscles
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Gauging Intensity (4 ways)
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1**. Heart rate
--monitors
--manually
--on equipment
2. Rating of perceived exertion (RPE)
-6-20 BORG scale
-1-10
3. Talk Test
4. Metabolic Equivalents (MET's)
-1 MET = oxygen consumption 3.5 ml O2/kg/min
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Determining HR training zone
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1. estimate max HR 220-age
2. Determine your resting HR
3. Calculate your HRR
----Max HR - Rest HR
4. select intensity zone 50-85%
5. HRR * .50 + rest HR
HRR * .85 + rest HR
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Benefits of strength training
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Enhances health
-maintain/increase lean body tissue
-increase metabolism
-strengthen bones
-improve posture
-increase self esteem
-improve functional independence with age
-improved balance and mobility
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Muscle mass and metabolism
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The amount of muscle mass you have contributes to your resting metabolic rate
---55-75% of daily calorie expenditure
---1 lb increase in muscle mass 7-35 calories/day increase in RMR
HYPERTROPHY: increase size of muscle fibers
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FIIT resistance training
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F: 2-3 days/week
I: 3 sets/ exercise 8-12 reps to volitional fatigue
T: 30-60 minutes total, 45-90 seconds between sets
T: all major muscle groups
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Flexibility
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the ability of a joint to move freely through its full range of motion
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Strentching
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moving the joints beyond the accustomed range of motion
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FIIT for flexibility development
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F: 4-7 days/ week
I: stretch to the point of muscular tension but no pain
T: 3-5 repetitions of each stretch for 10-30 seconds each
T: Static of PNE stretches for all major muscle groups
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HES 145: EXAM 2