Ped 116 - Exam 2 (Ch. 4, 6, 7, 8, 9, 11)

Front 1

Benefits of strength training

Back 1

Strength training increases muscle strength because it increases the size of muscle fibers and improves the body's ability to call on motor unites to exert force. Enhanced muscular strength and endurance can lead to improvements in the areas of performance, injury prevention, body composition, self-image, lifetime muscle and bone health, and chronic disease prevention.

Front 2

FITT Principle and strength training

Back 2

Frequency: 2-3 nonconsecutive days a week

Intensity/resistance: Weights heavy enough to cause muscle fatigue when exercises are performed with good form for the selected number of repetitions

Time: Repetitions: 8-12 of each exercise (10-15 with a lower weight for people over the age of 50-60); Sets: 1 (doing more than one set per exercise may result in faster and greater strength gains), rest 1-2 minutes between exercises

Type of activity: 8-10 strength training exercises that focus on major muscle groups

Front 3

Muscle contraction

Back 3

Event in the muscle fiber. Is triggered by nerve impulses that cause the release of calcium in the muscle; actin combines with myosin and ATP to produce force

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Muscle Strength

Back 4

The amount of force a muscle can produce with a single maximum effort

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Muscle Endurance

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The ability of a muscle or group of muscles to remain contracted (sustain a level of muscular force) or to contract repeatedly

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Body composition

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The body's relative amounts of fat and fat-free mass. People with optimal body composition tend to be healthier, to move more efficiently, and to feel better about themselves. They also have a lower risk of many chronic diseases.

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Waist-to-hip ratio & obesity

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Waist measurement divided by hip measurement. A ratio of greater than 0.94 for men and 0.82 for women is considered high risk

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BMI

Back 8

Measureof relative body weight correlatinghighly with more direct measures ofbody fat, calculated by dividingtotal body weight (in kilograms) bythe square of body height (in meters). BMI between 18.5 and24.9 considered healthy

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Essential Body Fat for men and women

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Essential fat: Fats incorporated invarious tissues of the body, criticalfor normal body functioning. 3-5% of male body fat and 12% of female body fat is considered essential.

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Health consequences of obesity

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Metabolic syndrome: Cluster ofsymptoms present in many overweightand obese people that greatly increasestheir risk of heart disease, diabetes, andother chronic illnesses; symptoms includeinsulin resistance, abnormal blood fats,abdominal fat deposition, type 2diabetes, high blood pressure, high bloodglucose, and chronic inflammation. Too much body fat makes physicalactivity difficult. Overfat people are less fit than othersand lack muscular strength,endurance, and flexibility that makenormal activity easy

Front 11

The essential nutrients

Back 11

Substances thebody must get from foods, because itcannot manufacture them at all or not fastenough to meet its needs. These nutrientsinclude proteins, fats, carbohydrates, vitamins,minerals, and water

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Monounsaturated fat

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Fat with one carbon-carbon double bond; liquid at room temperature

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Recommended intake of carbohydrates

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Adequate daily intake ofcarbohydrate is 130 grams per day

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Percent of the calories from carbohydrates, fats, and protein

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Carbs: 45-65% of total daily calories

Fats: 20 to 35% of total calories. AMDR for omega-6 fatty acids is 5 to 10%and for omega-3 fatty acids it is 0.6–1.2%

Proteins: The recommended range for intake is 10 to35% of total daily calories

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Nutrient supplementation

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Supplements lack the potentiallybeneficial synergistic balance ofnutrients, phytochemicals, and fiber. Food and Nutrition Board recommendsupplements for the following groups: Women capable of becoming pregnant, People over age 50, and Smokers

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Water soluble vitamins

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Water-soluble vitamins are absorbed directly into the bloodstream where they travel freely; excess water-soluble vitamins are detected and removed by the kidneys and excreted in urine.

9 of the 13 vitamins required by humans are water-soluble: C and the Bvitamins; thiamin, riboflavin, niacin,vitamin B-6, folate, vitamin B-12,biotin, and pantothenic acid

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Fiber

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A term given to nondigestible carbohydrates provided mainly by plants. Instead of being digested, like starch, fiber passes through the intestinal tract and provides bulk for feces in the large intestine, which in turn facilitates elimination. Two types: functional and dietary

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Energy balance equation

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Energy in -- ^ -- Energy out

To maintain your current weight, you must burn up as many calories as you take in as food each day. If more calories are consumed than expended -- a positive energy balance -- weight will increase. If more calories are expended than consumed -- a negative energy balance -- weight will decease.

Front 19

Anorexia nervosa

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Eating disorder characterized byrefusal to maintain body weight at aminimally healthy level and intensefear of gaining weight or becomingfat; self-starvation

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Osteoporosis

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Condition in which the bonesbecome thin and brittle and break easily;due largely to insufficient calcium (a mineral) intake

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Anemia

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Deficiency in the oxygen carryingmaterial (a type of mineral) in the red blood cells

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Female Athlete Triad

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A conditionconsisting of three interrelated disorders:abnormal eating patterns (and excessiveexercising) followed by lack of menstrualperiods (amenorrhea) and decreasedbone density (premature osteoporosis)

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Coronary heart disease (CHD)

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Heart diseasecaused by atherosclerosis in the arteries thatsupply blood to the heart muscle; also calledcoronary artery disease (CAD)

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Cholesterol

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A fatty, waxlike substance that circulates through the bloodstream and is an important component of cell membranes, sex hormones, vitamin D, the fluid that coats the lungs, and the protective sheaths around the nerves. Is essential for proper functioning of the body, but excess can clog arteries and increase the risk of DVD. Obtain it from liver and from food

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Diabetes

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A disorder in which the metabolism of glucose is disrupted, causing a buildup of glucose in the bloodstream.

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Hypertension

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Sustainedabnormally high blood pressure. Occurs when too much force is exertedagainst the walls of the arteries. 140 mm Hg BP is considered hypertension

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Signs of stroke

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Face Drooping – Does one side of the face droop or is it numb? Ask the person to smile. Is the person's smile uneven?

Arm Weakness – Is one arm weak or numb? Ask the person to raise both arms. Does one arm drift downward?

Speech Difficulty – Is speech slurred? Is the person unable to speak or hard to understand? Ask the person to repeat a simple sentence, like "The sky is blue." Is the sentence repeated correctly?

Time to call 9-1-1 – If someone shows any of these symptoms, even if the symptoms go away, call 9-1-1 and get the person to the hospital immediately. Check the time so you'll know when the first symptoms appeared.

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Causes of a heart attack and cardiovascular disease

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fat and cholesterol intake, High-fiber diet, Sodium and potassium, Alcohol, lack of exercise

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Atherosclerosis

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A form of CVD in whichthe inner layers of artery walls are madethick and irregular by plaque deposits; arteriesbecome narrowed, and blood supply is reduced

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Coronary arteries

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Arteries that branch off from the aorta and supply blood to the heart. If a coronary artery becomes blocked by plaque buildup or a blood clot, a heart attack occurs; part of the heart muscle may die due to lack of oxygen

Front 31

Components of Health-Related Fitness

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Cardiorespiratory endurance (CRE), muscular strength (MS), muscular endurance (ME), flexibility (F), and body composition (BC).

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Principles of Fitness

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- Physical Activity and Exercise for Health and Fitness

- Components of Physical Fitness

- Principles of Physical Training: Adaptation to Stress

- DesigningYour Own Exercise Program

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FITT

Back 33

Frequency, Intensity, Time, Type of activity

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Understanding the relationship between calories and pounds

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There are 3500 calories in one pound

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FITT (flexibility training)

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F: 5-7 days a week

I: stretch to the point of tension

T: 2-4 reps, hold for 15-30 seconds

T: stretching exercises for all major joints

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Minimum healthy percent body fat

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Healthy cutoff body fat percentage for young females: 32%

Healthy cutoff body fat percentage for young men: 19%

Front 37

Differentiate between Atherosclerosis and Arteriosclerosis

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Arteriosclerosis occurs when the blood vessels that carry oxygen and nutrients from your heart to the rest of your body (arteries) become thick and stiff — sometimes restricting blood flow to your organs and tissues.

Atherosclerosis is a specific type of arteriosclerosis, but the terms are sometimes used interchangeably. Atherosclerosis refers to the buildup of fats, cholesterol and other substances in and on your artery walls (plaques), which can restrict blood flow

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healthy fats

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Monounsaturated, Polyunsaturated, omega-3

Front 39

Define Amenorrhea

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Absent or infrequentmenstruation, sometimes relatedto low levels of body fat and excessivequantity or intensity of exercise

Front 40

State the importance of the warm-up and the cooldown

Back 40

Best to stretch when muscles are warm. A few studies have suggested that including a period of postexercise stretching may help prevent muscle soreness; warmed-up muscles and joints make this a particularly good time to work on flexibility. Warming up help spread synovial fluid throughout the joints, which helps protect their surfaces from injury. The body's muscles work better when their temperature is slightly above resting level; warming up enhances performance and decreases the chance of injury. It gives the body time to redirect blood to active muscles and the heart time to adapt to increased demands.

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Concentric muscle contraction

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Dynamic contraction wheremuscle gets shorter as it contracts

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Eccentric muscle contraction

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Dynamic contraction where musclelengthens as it contracts; alsocalled a pliometric contraction

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Dynamic (isotonic) exercise

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Exercise involving a muscle contractionwith a change in the muscle length

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Static (isometric) exercise

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Exercise involving a muscle contractionwithout a change in the muscle length

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Obesity

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Severely overweight,characterized by an excessive accumulationof body fat; may also be defined interms of some measure of total bodyweight or a body mass index of 30 or more

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Macronutrient

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Essential nutrient required by the body in relatively large amounts

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Micronutrients

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Essential nutrient required by the body in minute amounts

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Polyunsaturated fat

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A fat containing two or more carbon-carbon double bonds; liquid at room temperature

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Saturated fat

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A fat with no carbon-carbon double bonds; usually solid at room temperature

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Hydrogenation

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A process by which hydrogens are added to unsaturated fats, increasing the degree of saturation and turning liquid oils into solid fats. Hydrogenation produces a mixture of saturated fatty acids and standard and trans forms of unsaturated fatty acids

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Saturation

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When every available bond from each carbon atom in a fatty acid chain is attached to a hydrogen atom

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Trans fatty acid

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A type of unsaturated fatty acid produced during the process of hydrogenation; trans fats have an atypical shape that affects their chemical activity within the body.

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Why do food manufacturers hydrogenate?

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To increase the stability of an oil so it can be reused for deep frying; to improve the texture of certain foods, and to extend the shelf life of foods made with oil. Also used to transform liquid vegetable oils into margarine or shortening

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Carbohydrate

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Essential nutrient; sugars,starches, and dietary fiber arecarbohydrates. Classified as either simple or complex. Body breaks down carbs into glucose for fuel or stores them as glycogen.

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Simple carbohydrates

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Single sugarmolecules (monosaccharides) anddouble sugars (disaccharides)

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Complex carbohydrates

Back 56

Includestarches and most types of dietary fiber. Divided into refined carbohydratesand unrefined or whole grains. Whole grains are processed into refined carbohydrates, which keep the calories but lose vitamins and beneficial compounds. Whole grains can take longer to chew and digest than refined

Front 57

Recommended intake of fat

Back 57

Adult men need about 17 grams per day of linoleic acid and 1.6 grams per day of alpha-linolenic acid. Women need 12 grams of linoleic acid and 1.1 grams of alpha-linolenic acid.

Front 58

Recommended intake of protein

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Adequate daily intake of protein for adultsis 0.8 gram per kilogram of body weight

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Food and nutrients to increase

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Fruits and vegetables; Whole grains; Fat-free and low-fat milk and milk products; A variety of protein foods; Replace solid fats with oil; Foods that provide more potassium,dietary fiber, calcium, and vitamin D; Folic acid and iron for women who arepregnant or may become pregnant; Vitamin B-12 for adults aged 50 and older

Front 60

Fat soluble vitamins

Back 60

Fat soluble vitamins require a more complex absorptive process; they are usually carried in the blood by special proteins and are stored in body in the liver and in fat tissues rather than excreted.

4 of the 13 required vitamins are fat-soluble (A, D, E, and K)

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Vitamin

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Organic substances needed in small amounts to help promote and regulate chemical reactions and processes in the body

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Dietary fiber

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Nondigestible carbohydrates and lignin that are intact in plants

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Functional fiber

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Nondigestiblecarbohydrates either isolated fromnatural sources or synthesized; these maybe added to foods and dietary supplements. Sythesized in a lab rather than from nature

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Total fiber

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The total amount of dietaryfiber and functional fiber in the diet

Front 65

Soluble (viscous) fiber

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A type of dietary fiber. Dissolvesin water or is broken down by bacteria in thelarge intestine. Slows body's absorption of glucose and binds cholesterol-containing compounds in the intestine, lowering blood cholesterol levels and reducing the risk of cardiovascular disease.

Front 66

Insoluble fiber

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Fiber that does not dissolve in water and is not broken down by bacteria in the large intestine. Binds waters, making feces bulkier and softer so they pass more quickly and easily through the intestines.

Front 67

Bulimia nervosa

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Eating disordercharacterized by recurrent episodesof binge eating and purgingto prevent weight gain

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Purging

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The use of vomiting, laxatives,excessive exercise, restrictive dieting,enemas, diuretics, or diet pills to compensatefor food that has been eaten and that theperson fears will produce weight gain

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Mineral

Back 69

Inorganic compounds neededin relatively small amounts forregulation, growth, and maintenanceof body tissues and functions

There are 17 essential ones

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Risk factors of coronary heart disease

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High blood cholesterol and triglyceride levels (a type of fat found in the blood)

High blood pressure

Diabetes and prediabetes

Overweight and obesity

Smoking

Lack of physical activity

Unhealthy diet

Stress

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LDL guidelines (mg/dl)

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less than 100: optimal

100-129: near optimal/above optimal

130-159: borderline high

160-189: high

190 or more: Very high

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Lipoproteins

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Protein-lipid packages that carry cholesterol

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Low-density lipoproteins (LDL)

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Blood fats that help transport cholesterol to organs and tissues; excess amounts result in the accumulation of deposits on artery walls; "bad" cholesterol

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High-density lipoproteins (HDL)

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Blood fats that help transport cholesterol out of the arteries, thereby protecting against heart disease; "good" cholesterol

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Total cholesterol guidlines (mg/dl)

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Less than 200: Desirable

200-239: borderline high

240 or more: high

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HDL guidelines (mg/dl)

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Less than 40: Low (undesirable)

60 or more: High (desirable)

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Type I diabetes

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A chronic condition in which the pancreas produces little or no insulin to breakdown glucose in the bloodstream. Less common

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Type II diabetes

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Characterised by the body losing its ability to respond to insulin (insulin resistance). "The cause of type 2 diabetes is multifactorial," says Dr. Drincic. "People inherit genes that make them susceptible to type 2, but lifestyle factors like obesity and inactivity are also important."

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Stroke

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An impeded blood supply tosome part of the brain resulting inthe destruction of brain cells; alsocalled cerebrovascular accident (CVA)

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Heart attack

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Damage to, or death of, heart muscle, resulting from a failure of the coronary arteries to deliver enough blood to the heart; also known as myocardial infarction (MI)

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Heart attack symptoms

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Pain or pressure in the chest; Pain in the arm, neck, or jaw; Difficulty breathing; Excessive sweating; Nausea and vomiting; Loss of consciousness

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FITT (cardiorespiratory endurance training)

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F: 3-5 days a week

I: 55/65-90% of maximum heart rate

T: 20-60 minutes in sessions lasting 10 minutes or more

T: continuous rhythmic activities using large muscle groups

Front 83

Unhealthy fats

Back 83

Saturated , trans