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27 Cards in this Set

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Fat Tissue
Essential Body Fat: the minimum fat a person should have.

Functions: insulates body to conserve heat, helds satisfy hunger longer, form of stored energy.

Stored in the tissues as a secondary reserve supply of energy and should supply no more than 30% of your daily caloric intake.
Lean Body Tissue
Muscles, bones, organs, skin
Methods to Assess Percentage of Body Fat
1. Hydrostatic weighing: most expensive but most accurate.

2. Dexa Ray

3. Skin-fold caliper (+/- 5%--10%)

4. Waist to Hip Ratio

5. Height/Weight Chart

6. Body Mass Index (BMI)
Factors that Influence Body Fatness
Heredity

Diet

Basal Metabolism

Maturation

Physical Activity

Early Fatness
Anorexia Nervosa
Definition/ Explanation/ Description
Self induced malnutrition characterized by absence of 3 or more consecutive menstrual periods. Results in body weight 15% below what it should be.

An obsessive compulsive disorder. Intense fear of gaining weight.
Arthritis
Definition/ Explanation/ Description
Over 100 different affecting your joints as well as other body parts. Causes depend on form. Can be caused by injury, hereditary reasons, etc.
Anorexia Nervosa
Symptoms
Broken blood vessels, thyroid abnormalities, fainting, dry skin.
Anorexia Nervosa
Types
Anerexia Nervosa

Anorexia Athletica: Exercise in an unhealthy way, physical exercise obsession.
Arthritis
Types
Osteoarthritis: caused by inflammation, deterioration, loss of cartilage. Women are more affected. No exact cure.

Rheumatoid Arthritis: autoimmune disease. causing chronic inflammation, affects smaller joint areas, 3x more common in women.

Juvenile Rheumatoid Arthritis: chronic autoimmune, joint swelling.
Arthritis
Symptoms
Can cause depression, majority of pain due to mental health,
Arthritis
Diet/ Lifestyle
Food with antioxidants, vitamin C, carotenes, omega 3, fatty acids. Fruits, fish, vegetables, nuts, etc.
Arthritis
Physical Activity
Exercise loosens up body, better for joints, exercise is recommended over pain killers. Low impact aerobic activity, muscle strengthening, balance exercise. Exercise with low impact, joint-friendly activity, modify workout depending on symptoms.
Cholesterol
Definition/ Explanation/ Description
Waxy, fatty substance created in the liver that travels through the blood stream. Found in dairy and meat.

Functions: absorbs vitamin D, helps create bile, insulates nerves, needed to create hormones, essential part of cell membrane.
Cholesterol
Types
LDL ( bad cholesterol): low density lipoprotein. Main carriers of cholesterol. Too much leads to formation of plaque.

HDL (good cholesterol): high density lipoprotein. Helps remove LDL from the body
Cholesterol
Risk Factors
Increases with age, especially men. Obesity. Diabetes. Smoking. High stress level.
Cholesterol
Prevention/ Treatment
Medications: statins, niacin, fibrates
Cholesterol
Diet/ Lifestyle
Bad Food: saturated fats, trans fats, foods high in cholesterol.
Good Food: polyunsaturated fats, monosaturated fats, omega 3.
Cholesterol
Physical Activity
Benefits: increases LDL level, reduces risk of cholesterol-related diseases, strengthens heart and other muscles, widens coronary arteries, weight loss, lowers blood pressure.

Keep in Mind: health history, start slow & less intense gradually increase intensity, find a buddy!
Cholesterol
FITT Formula
Frequency: Adults- 4-6x a week, Kids/Teens- 5-7x a week.

Intensity: moderately challenging.

Time: Adults- 30-45 min. Kids- 60 min.

Type: Aerobic exercise
Diabetes
Definition/Explanation/Description
Disease when blood sugar levels are not watched. Complications: death, dementia, cardiovascular disease, blindness.
Diabetes
History
Dr. Thomas Willis sampled urine to determine whether patients had diabetes mellitus based on the sweetness of the urine.

First use of insulin: 1921
Diabetes
Types
Type 1 Diabetes: there isn't enough resistance to process glucose for energy.

Type 2 Diabetes: body cells build up resistance to insulin.
Diabetes
Risk Factors
Level of physically activity, diet, fatness levels, smoking, and alcohol, age, family history, racial background.
Diabetes
Symptoms
Excessive thirst, frequent urination, increased appetite, blurry vision.
Diabetes
Prevention/ Treatment
Exercise, diet, pancreas transplant, insulin shots, manage cholesterol levels, blood tests.
Diabetes
Physical Activity
Helps lower weight, decreases insulin resistance, burns off glucose in blood & doesn't need insulin to give glucose to cells.
Diabetes
FITT Formula
Frequency: 3 days a week

Intensity: moderate

Time: 20-45 min

Type: aerobic