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HES 145: EXAM 2
Average weight gain in college |
7.8 lbs
WHY?
-cafeteria food
-sitting on your ass
-libations: alcohol |
What is the BMI for underweight? normal weight? overweight? obese?
underweight: < 18.5
healthy: 18.5-24.9 |
over: 25.0-29.9
obese: >30.0 |
When is BMI not appropriate? |
-Overestimates muscular athletes
-Underestimates frail elderly |
energy intake |
-amount of food a person eats (Kcals consumed) |
energy expenditure |
1. resting metabolic rate
2. the thermic effect of food
3. the amount of physical activity |
To lose weight...
TO maintain weight... |
To lose weight coloric restriction is more important
- to maintain weight physical activity is more important |
Functions of essential nutrients |
-provide energy
-help build and repair body tissues
-help regulate body functions |
6 classes of essential nutrients |
Fuel nutrients: macronutrients: carb, protein, and fat
Regulatory nutrients; micronutrients: vitamins, minerals, and water |
define essential nutrients |
substances required by the body that must be obtained from food |
Calories/gram in CHO, PRO, FAT |
Carbs: 4
Protein: 4
Fat: 9
Alcohol: 7 |
Functions of carbohydrates |
-Primary function: energy source
-high intensity exercise
-Brain, CNS, and red blood cells can only use CHO
-regulates fat and protein metabolism |
Daily recommendation for CHO |
45-65% of daily calories
Athletes: 60-70% |
Simple sugars, Fibers, and whole grain |
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 |
Functions of Protein |
-structure of muscles, bones, organs, skin, nails, hair, etc
-necessary for hormone antibodies, and enzymes
-energy source when CHO's are not readily available |
Amino Acids |
the building blocks for proteins
--9 essential: cannot be made by the body
-11 nonessential: can be made by the body |
Complete Protein vs Incomplete Protein |
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 |
Daily recommendation for PRO |
10-35% total daily calories
OR
.8 gPRO/kg body weight
1.5-2.0gPRO/kg for athletes |
Functions of fat |
-concentrated energy source a rest and low intensity exercise
-absorption of fat-soluble vitamins
-necessary for cell structure |
Saturated Fats |
-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 |
Unsaturated Fats |
-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 increase HDL |
Trans Fat or Partially Hydrogenated Oils |
-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 |
Recommended fat intake |
-20-35% daily calories
-no more than 7-10% from saturated fat
-no trans fat |
Recommended total calories |
carb: 45-65%
protein: 10-35%
fat: 20-35% |
Vitamins |
-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 |
Minerals |
-INORGANIC
-Functions
---help regulate body functions
---aid in growth and maintenance of body tissues
---catalyze energy reactions |
Calcium- mineral |
-1200-1500 mg a day
-needs vitamin D
-not enough calcium could result in fractures and osteoporosis |
Iron- mineral |
-men: 8-11 mg/day
-women: 15-18 mg/day
-sex based difference
-Menstration
-Healthy red blood cells.
-Anemia: not enough red blood cells |
Folate- mineral |
- 400 micrograms
-pregnant bearing women
-spinabifia in babies |
Sodium- mineral |
<2,400 mg
-more could be harmful
---high blood pressure
---hyper tension |
Functions of Water |
-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 |
My plate vs/ Harvards eating plate |
my plate: dairy, protein, grains
harvards: oils, water, exercise, healthy protein, whole grains |
Understandingfood labels |
Start at serving size and go down to the foot notes |
Fist |
-1 cup
- rice, pasta, fruit, veggies |
Palm |
- 3 ounces
- meat fish poultry |
Handful |
-1 ounce
-nuts and raisins |
2 handfuls |
-1 ounce
- chips, popcorn, pretzels |
thumb |
1 ounce or 1 tbsp
-peanut butter and hard cheese |
thumb up |
1 teaspoon
- cooking oil, mayo, butter, and sugar |
Be wary of TF's. PHO's, HFCS and C2H6O |
-eliminate trans fat
-high fructose corn syrup
--- zero nutritional value
- alcohol
--- 7 cal/ g
---other calories consumed |
Eating Healthy on a budget |
-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 |
Skill related fitness |
Fitness components important for success in skillful activities and athletic events
--agility, balance, coordination, speed, reaction time, power |
Physical activity vs exercise |
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 |
Physical Activity vs EXERCISE |
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 exercise is physical fitness |
Exercise bioenergetics |
-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 ATP, all cellular activity would stop
-Problem: our supply of ATP is extremely limited
---10-15 seconds of maximum exertion |
The replenishment of ATP is accomplished by three energy systems |
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 |
Benefits of aerobic training |
-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:
--increase in fat-burning enzymes |
Benefits of aerobic training cont.. |
-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 |
Decreased risk of CVD |
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 |
Progressive Overload |
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 |
Specificity |
physiological system will adapt according to the training stress
--train the way you want to get better |
Periodization |
varying the volume and intensity of your workouts in order to maintain the best results
--used for athletes |
FIIT Principle |
FREQUENCY: how many days a week
INTENSITY: how hard
TIME: how long
TYPE: of exercise |
FIIT for general health and fitness |
F: 4-5 days a week
I: 50-85% HRR
T:30-60 minutes
T: aerobic, repetitive, large muscles |
Gauging Intensity (4 ways) |
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 |
Determining HR training zone |
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 |
Benefits of strength training |
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 |
Muscle mass and metabolism |
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 |
FIIT resistance training |
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 |
Flexibility |
the ability of a joint to move freely through its full range of motion |
Strentching |
moving the joints beyond the accustomed range of motion |
FIIT for flexibility development |
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 |