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121 Cards in this Set
- Front
- Back
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voluntary choice behaviors followed through a lifespan
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lifestyle
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genetic factors that increase your risk of health disparities
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genetic predisposition
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what are the two primary factors influencing health status
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genetics and lifestyle
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consumers union indicates that heredity accounts for about_________ of life expectancy. What acounts for other 70%?
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30%, lifestyle
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specific nutrients may suppress or promote gene impression. Explain
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what you eat may alter your genetic makeup, which can be passed on to children
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bodily movements that result in energy expenditure
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physical activity
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planned physical activity to improve physical fitness
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structured physical activity
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not planned but necessary activities for daily living
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unstructured physical activity
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set of abilities someone possesses to perfect specific types of physical activity
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physical fitness
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what are the six health related fitness components?
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body weight
body composition cardiovascular Resp. fitness muscular strength muscular endurance flexibility |
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what does prudent mean?
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wise
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what is the main goal of aerobic exercise?
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cardiovascular function
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what is the aerobic exercise requirements?
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moderate intensity, 30 mins minimum, 5-7 days per week
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what are the resistance exercise requirements?
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optimally each major muscle group utilized for 8-12 reps. each at least two times per week
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what is the flexibility exercise requirements?
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at least twice per week, 10 min sessions
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what is the web address for acsm?
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www.acsm.org/physical activity/
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sum total of the processes involved in the intake and utilization of food substances by living organisms, including ingestion, digestion, absorption, transport, and metabolism of nutrients found in food
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nutrition
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specific substance found in food that performs one or more physiological biochemical functions of the body
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nutrient
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what are the three basic functions of nutrients?
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1. provide energy
2. promote growth and development 3. regulate metabolism |
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l'étable (f.)
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stable
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what are the three stages of disease?
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initiation
promotion progression |
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lifestyle/genetics may initiate early onset of disease
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initiation
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lifestyle may promote development
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promotion
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lifestyle may cause a disease to progress
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progression
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lead to progression of a disease
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promotor
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delay initiation or progression of a diesase
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antipromoter
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what are the components of sports related fitness?
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speed, agility, power, strength, endurance, coordination, balance, reaction time and reasoning
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when body systems are gradually overloaded they improve
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overload principle
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as your body adapts to origional overload, overload must be increased if more benefits are desired
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progression
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specific adaptations the body will make in response to the type of exercise and overload
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specificity
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when utilized, body systems must recover in order to become more efficient
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recuperation
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exercise training has a different impact on each individual (what works for one may not work for another)
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individualaity
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us it or lose it
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reversability
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excessive overload results in failure to recover, failure to improve, and injury
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overuse
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bad nutrition
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malnutrition
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what are the major objectives for good sports nutrition
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promote good health
recover quickly perform optimally |
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techniques or substances used in attempts to enhance sports
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ergogenic aid
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what are the types of ergogenic aids?
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mechanical, psychological, physiological, pharmacological, and nutritional
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these are nutrients that the human body must consume in order to survive
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essential nutrients
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what is the national collegiate athletic association's website?
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www.ncaa.org
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promotion of a worthless product and the deceitful
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quackery
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what are the websites that are reliable sources?
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.edu, .gov, .org
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what is spot reducing?
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where stores of fat are, such as stomach
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what makes up body weight?
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fat tissue
water muscle tiessue bone mass organ mass |
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what do we lose when we lose weight?
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fat mass, muscle mass, water loss
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amount of heat needed to raise one gram of water one degree celsius
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calorie
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1000 calories
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Calorie
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how many calories is one pound of body fat equivilent to?
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3500 calories
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comsuming more calories than you expend results in stored energy. Consuming fewer calories than you expend a loss in stored energy
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the caloric theory
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energy can neither be created or destroyed; it must be converted
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first law of thermodynamics
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how many calories per gram of fat
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9
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how many calories per gram of carbohydrates
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4
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how many calories per gram of protein
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4
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how many calories per gram of alcohol
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7
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what is the advised weightloss per week?
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2 lbs per week
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the body actually prefers to be a certain weight
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set point theory
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body weight is a good indication of health, but not.......
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body composition
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what are the problems with BMI
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not sex specific
doesnt take lean bodymass/ fat mass into consideration very lean individual will have higher bmi because heavier |
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as fat is stored, the number of fat cells increases
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hyperplasia
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as fat is stored, existing fat cells get larger
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hypertrophy
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accumulation of weight in abdominal region
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android obesity
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accumulation in lower body
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gynoid obesity
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needed by the body but cannot be made by the body
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essential nutrients
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what are the six classes of nutrients?
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carbs, fats, proteins, water, vitamins, minerals
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nutrients that are needed in large amounts by the body
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macronutrients
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nutrients that are need in small amounts in the body
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micronutrients
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nutrients needed by the body but can also be created by the body
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non-essential nutrients
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what does DRI mean
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dietary referrence intake
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what does RDA mean
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Recommended dietary allowance
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what does AI mean
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adequate intake
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what does AMDR mean?
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acceptable macronutrient distribution range
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what does UL mean
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Tolerable Upper Intake Level
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what does DV mean?
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daily value
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what does EER mean
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estimated energy requirement
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hhow a food fits into the overall daily diet
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daily value
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this is how much energy is needed to sustain basic requirements for daily physical activity
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estimated energy requirement
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food heavy in nutrients, low in calories
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nutrient dense
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low nutritional value for each calorie
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empty calorie
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should be back bone of your diet= nutrient dense foods
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anytime foods
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limit those to two to three a day small portions
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some time foods
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if you eat these foods, keep portions small two to three a week
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seldom foods
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there are eight nutrients central to human nutrition
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key nutrient theory
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what are the eight key nutrients?
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protein, thiamin, riboflavin, niacin, vitamin A, vitamin C, iron, and calcium
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where do the majority of the key nutrients come from?
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plant foods or plant combos
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include eggs but no other meat or dairy
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ovovegetarian
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comsume dairy products but no other meats or eggs
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lactovegetarian
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includes dairy products and eggs but no other meat
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ovolactovegetarian
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include fish but no other meat
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pescovegetarian
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no red meat but consume any other form of meat
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semivegetarian
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contains all essential amino acids (meat)
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complete protein
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do not contain all essential amino acids (plant foods)
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incomplete protein
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what does pvt. M.T. Hill mean?
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histidine, isolecine, leucine,lysine. methionine, phenylalanine, threonin, trytophan, valine
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what is the rule of thumb for complimentary protein
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milk + grain or legume or grains + legume= complete ptotein
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additional nutrients have been added means
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fortified
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what are some common sources of food poisoning
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raw meat/poultry
raw eggs raw shellfish contaminated produce improperly canned food |
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what are preservatives used for?
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shelf life increase
may be harmful inferior to natural foods much research availible |
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a food product added to the total diet that contains at leaset one of the following ingredients: vitamin, mineral, herb, amino acid, metabolite,constituent, extract, combination of any of these ingredients
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dietary supplement
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no sythetic pesticides, no fertilizers
no use of antibiotics no irradiation |
organic foods
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what are four types of human energy?
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chemical
heat mechanical electircal |
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the equation work devided by time
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POWER
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the work equation does not take into effect which aspect?
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the horizontal movement
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the maximum volume of oxygen used or consumed
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VO2 max
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Atp Pcr system is
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anaerobic power
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lactic acid energy system or anarobic glycolysis
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anaerobic capacity
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aerobic glycolysis is
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aerobic power
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aerobic lypolisis
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aerobic capacity
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indicates sudden power and uses mainly carbohydrates
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glycolisis
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indicates long duration and uses great deal of fat energy
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lipolysis
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used to remove hydrogen, CO2, and electrons from substrates to release ATP. ATP is relased during theses processes
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Krebs cycle and electron transfer systems
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main oxidative reaction indication of aerobic system utilization
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Krebs cycle
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highly structured array of chemical comounds in the cell that transport elections and house energy for later use
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Electron transfer system
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splitting substances into smaller cpds by addition of water
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hydrolysis
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_________ is more efficient fuel during high intensity exercise
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carbohydrates
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_____ is the predominant fuel at lower levels of long duration intensity
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FAT
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the point where the metabolism is beleived to shift to a greater use of the lactic acid system
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anaerobic threshold (stead state)
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the sum of total of all physical and chemical changes taking place in the body
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metabolism
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building component of metabolism
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anabolism
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breaking down component of metabolism
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catabolism
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the sum of ones caloric expenditure each day based on basal energy expenditure, thermic effect of food, and physical activity
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Total Daily Energy Expenditure
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energy requirements necessary to live
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basal metabalic rate
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what is the simplified version of the formula for resting metabolic rate?
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weight in Kg x 24
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