Health exam 4

Protein

Builds, maintains, and repairs cells Made up of amino acids 11 non-essential, 9 essential Animal proteins vs. plant proteins Proteins and health 15% to 20% of your total daily intake should be protein.

Water

Essential for life Dissolves and transports materials, eliminates wastes, lubricates joints, and participates in chemical reactions Dehydration is a serious and potentially life-threatening condition. Most people can maintain fluid and mineral balance by eating a variety of foods and drinking water before and during activity.

Exercise Danger Signs

Irregular heartbeat Pain or pressure in the chest, throat, or arms Shortness of breath Dizziness Sudden loss of coordination Cold sweating Fainting

Preventing Cold Weather Injuries

Layers of warm dry clothing A hat that can be pulled down over ears Scarf Gloves or mittens Thick socks

Nutrients

are substances in food needed for growth, repair, and maintenance of cells. Carbohydrate Fats Proteins Vitamins Minerals Water

Energy Balance

When: Caloric intake equals caloric output, weight is maintained. Caloric intake is more than caloric output, weight gain occurs. Caloric intake is less than caloric output, weight loss occurs. One pound of fat represents about 3,500 calories

The process of breaking down complex food molecules into nutrients is calle

digestion.

Diuretic

Compound that increases urinary loss of water

Metabolism Correct

The sum of all chemical reactions that take place in the body

Simple carbohydrates

are sugars, including mono- and disaccharides.

Energy

A calorie is a unit of energy. Carbohydrates, fats, proteins, and alcohol contain calories. The body cannot extract energy from vitamins, minerals, and water.

_______ are substances that protect cell membranes by preventing or reducing free radical formation.

Antioxidants

Preventing Warm Weather Injuries

Avoid physical exertion outdoors during hottest time of the day. Drink enough fluids to replace that which is lost through sweat. Wear light-colored, loose-fitting clothing when exercising in warm conditions. Consider reducing the intensity and duration of activity when weather is hot and humid. Avoid alcoholic beverages.

Osteoporosis

Condition characterized by a loss of bone density

Type 2 diabetes

Condition characterized by high blood glucose levels

Overweight and Obesity

Conditions characterized by excessive and unhealthy amounts of body fat Result from a complex combination of biological, psychological, environmental, cultural, and socioeconomic factors Obesity—a chronic metabolic disease that is extremely difficult to treat The majority of adult Americans have too much body fat. Overweight and obesity are the most common nutritional disorders in the United States. Often result from a combination of poor diet and lack of physical activity A healthy body is not fat-free. Adipose cells store extra energy from food as triglyceride (fat). As more excess energy is consumed, fat cells continue to store it as fat and increase in size. Under certain conditions, more fat cells can develop.

Fiber

Consume 25 g/day Decreases risk of heart disease Can prevent constipation, infrequent or difficult bowel movements, and diverticulosis

All of the following physical characteristics are a health-related component of physical fitness except

Coordination

Marilyn followed a very low carbohydrate diet for three months and lost 20 pounds. A year later, she had regained the lost weight along with 5 additional pounds. Why do people who lose weight usually regain the weight?

Correct If a person who has lost weight does not make permanent changes to his or her physical activity patterns and eating behaviors, this person is likely to regain much of the weight. For example, people who lose weight by following fad diets regain the weight when they return to their former eating and physical activity patterns. Long-term weight maintenance requires changing lifestyles that contributed to the weight gain.

Role of Physical Activity

Daily exercise helps people lose or maintain weight. Exercise for at least 30 minutes per day. Physical activities such as walking, jogging, biking, swimming are recommended; choose enjoyable ones. People over age 40 should obtain approval of personal physician before beginning a vigorous exercise program.

Warm Weather Injuries

Dehydration (lack of body water) Hyperthermia (higher than normal body temperature) can lead to: Heat cramps Heat exhaustion Heatstroke

Developing a Personal Fitness Program

Determine your needs, interests, and limitations. Set general fitness goals. Choose activities that you enjoy. Incorporates fitness session into your routine.

_______ is a condition associated with too much body fat.

Diabetes

Diet and Performance

Drink adequate amounts of water and choose a well-balanced diet composed of a variety of foods. Eating more protein than needed does not result in bigger muscles. High-protein diets may cause dehydration and accelerate the loss of calcium from bones. Carbohydrate loading can help certain athletes.

Minerals

Elements, such as calcium, iron, and sodium They have a wide variety of roles in the body. Examples: calcium, iron, magnesium

Caloric Cost of Living: TEF

Energy expended for physical activity and vital energy needs require about 90% of body's energy use. After eating a meal, the body needs a small amount of energy to digest, absorb, and process nutrients from food. Thermic effect of food (TEF) accounts for less than 10% of total energy needs.

Metabolic Syndrome

Excess abdominal fat and at least two of the following: hypertension, high blood glucose, high fat levels, and low HDL cholesterol levels C-reactive protein, a compound in blood that is an indicator of inflammation, tends to be high. Exercising, fiber-rich foods, and maintaining a healthy body weight can prevent metabolic syndrome.

Protein and Health

Excess protein is not used to build bigger muscles. Extra amino acids can be used for energy or converted to fat and stored. Vegetarian diets contain little or no animal foods; protein sources are grains, legumes, and other non-animal sources.

Iron

Found in hemoglobin, the substance in blood that transports oxygen. Cells need oxygen to release the energy stored in glucose. Premenopausal women are at risk of iron deficiency. People with anemia often report feeling tired because their cells are unable to obtain adequate amounts of energy. Hemochromatosis is an inherited condition that increases blood iron levels, which can damage organs.

Exercising for Health: FITT Principle

Frequency—number of times a person exercises per week Intensity—amount of physical exertion used during exercise increases its benefit Time—total time a person is physically active during each exercise session Type—the kind of exercise in which a person engages

Cold Weather Injuries

Frostbite Ice crystals form in the deeper tissues of skin when exposed to extreme cold Causes damage to tissues Hypothermia Body core temperature drops below 95°F Shivering Tiredness Poor judgment Disorientation Loss of consciousne

Vitamin and Mineral Supplements

Generally unnecessary for those who eat a variety of foods from all food groups Pregnant and breastfeeding women, some vegetarians, and the elderly can benefit from taking extra amounts of certain vitamins and minerals. "Insurance policy"

Causes of Obesity: Biological Influences

Genetics Genes code for: Body frame Fat distribution Hormones that regulate appetite and metabolism Some people have "thrifty metabolisms" that tend to conserve energy as fat. According to the set point theory, the level of body fat is genetically preset. Hunger is the physiological drive to seek and eat food. Appetite is the psychological desire to eat specific foods. Satiety is the feeling that enough food has been eaten to relieve hunger and turn off appetite. The digestive system, brain, and fat cells play important roles in controlling hunger and satiety. The composition of the diet can affect body weight. Excess calories from carbohydrate, protein, fat, and alcohol can result in weight gain. A high-fat diet is associated with overeating and gaining body fat.

Organic food

Grown without the use of man-made pesticides and fertilizers

_______ occurs when muscle fibers enlarge, making the entire muscle larger and stronger.

Hypertrophy

Physical Fitness

Important health benefits are derived from physical activity. Lack of regular physical activity contributes to premature death. Developing strength, endurance, and flexibility allow us to perform daily living activities. 150 minutes of physical activity is recommended for adults each week. In 2012, less than 25% of American adults met exercise recommendations.

Nutrition Labels and Restaurants

In 2010, the U.S. government passed legislation that required restaurants and food vendors with more than 20 locations to inform consumers about calorie and nutrient contents of products sold at these outlets. "Health menu" options are not always nutritious or healthy choices.

Prevalence of Overweight and Obesity

In the United States, the prevalence of excess body fat has reached epidemic proportions. In 1980, almost 50% of adults were overweight or obese. By 2012, 2 in 3 adults were too fat and more than 1 in 3 were obese. American children are growing fatter, too. The WHO recognizes obesity as a worldwide health problem (globesity).

Lactose Intolerance

Inability to digest lactose, the sugar in milk, and experiencing intestinal symptoms as a result (bloating, cramps, and diarrhea) Dairy produce are good sources of calcium. Lactose-intolerant people should consume alternate calcium-rich foods, such as broccoli, or eat foods with enzymes that break down milk sugars

The Dietary Guidelines for Americans

Increase vegetable and fruit intake. Eat a variety of colorful vegetables. Consume at least half of all grain products as whole grains. Increase intake of fat-free or low-fat milk and milk products or substitutes, such as yogurt, cheese, or fortified soy beverages. Choose protein foods from a variety of sources. Increase the amount and variety of fish and shellfish. Replace solid fats with vegetable oils. Choose foods that provide more potassium, dietary fiber, calcium, vitamin D

Muscular Strength

Muscular strength—ability of muscles to apply maximum force against an object that is resisting that force Muscular endurance—ability to contract muscles repeatedly without becoming fatigued easily Training effect—an increase in size and strength of the muscle To increase muscular strength, muscles need to be overloaded. Hypertrophy—condition in which muscles become larger and stronger Atrophy—when muscles lose size and strength, usually from inactivity

Vitamins

Needed to regulate growth; release energy from carbohydrates, fats, and proteins; and maintain tissues Do not supply energy to the body Fat-soluble vs. water soluble Antioxidants protect the chemical structure of polyunsaturated fatty acids from the destructive effects of certain substances called free radicals.

Which of the following statements is true?

On average, women have lower metabolic rates than men.

Diet

One's usual pattern of food choices

Health Risks

Overweight and obese people have higher than average risks of: Osteoarthritis Sleep apnea Gallbladder disease Carpal tunnel syndrome Gout Hypertension Diabetes Metabolic syndrome Heart disease Certain cancers: Colon Breast (menopausal women) Uterus Kidney Esophagus Surgery is riskier Breathing problems Fertility problems Gestational diabetes, hypertension during pregnancy, and giving birth to babies with birth defects Interference with daily activities like walking, carrying, kneeling, and stooping Psychological depression, particularly among obese women

Across the Life Span

Physical activities adopted in childhood are more likely to be practiced for a lifetime. Healthy, physically fit women can generally continue engaging in mild-to-moderate intensity exercise during pregnancy. Pregnant women should discuss exercise plans with their physicians. Most Americans become less active as they age. Light regular physical activity can help: Reduce risk of heart disease, colon cancer, diabetes, obesity, and hypertension Maintain or improve joint flexibility and muscle strength and endurance Improve mood Increase ability to live independently

Defining Physical Activity and Exercise

Physical activity—movement that occurs when muscles contract Exercise—physical activity that is usually planned and performed to improve or maintain physical condition

Preventing and Managing Common Exercise Injuries

RICE—effective for treating strains and sprains Rest Ice Compression Elevation Consult a physician if injured area does not improve in 2 days, or if pain worsens.

Physical Activity and Health

Reduces risk of chronic diseases, including heart disease, certain cancers, type 2 diabetes, hypertension, and osteoporosis Improves immune system Improves and maintains muscle strength and joint function Improves balance Reduces risk of premature death Reduces symptoms of anxiety and depression Fosters improvement in mood and sense of well-being Can improve quality of sleep Stimulates release of endorphins

Exercising for Muscular Strength

Repetition—completion of a single exercise that overloads a particular muscle group Exercise set—involves performing the same exercise movement a number of times Isotonic exercise—muscular force against a movable but constant source of resistance Isometric exercise—muscular force against a fixed, immovable object of resistance

Building Healthy Eating Plans

Select an eating pattern that meets nutrient and energy needs over time. Account for all foods and beverages consumed and evaluate the nutritional quality of your eating pattern. Prepare, eat, and store foods by following food safety recommendations to reduce risk of foodborne illnesses

Successful Weight Loss Strategies

Sensible and safe weight loss plans-- Medically and nutritionally sound Include practical ways to engage in physical activity Adaptable to psychological and social needs Can be followed for a lifetime

Successful Weight Loss Strategies

Set realistic weight loss goals. Emphasize behavior modification. Eat nutritiously as well as develop physical activity habits. Follow the MyPlate guidelines. Engage in at least 30 minutes of physical activity daily. Seek family or other forms of social support. Include long-term plan for maintaining new weight

Nutrients

Substances in foods that are needed for the growth, maintenance, and repair of cells

The Body in Motion

Tendons—connect muscles to bones Joints—where bones come together Ligaments—hold bones together at the joints

Diabetes Mellitus

Type 1 Caused by an autoimmune disease, requires daily insulin injections because the pancreas does not produce insulin Type 2 Usually occurs in people with excess body fat or poor diet Can be controlled with diet and exercise

Functional foods

are fortified or enriched foods that have potentially beneficial effect on health

Probiotics

are live bacteria that may benefit health.

Natural foods

are minimally processed and contain no artificial additives such as synthetic colors or flavors.

Non-nutrients

are naturally occurring substances in foods that have no nutritional value, but still provide beneficial effects on the body. Phytochemicals Antioxidants

Trans fatty acids

are produced when vegetable oil is chemically changed through a process known as hydrogenation; they act like saturated fats in the body.

The energy value of a food is reported as a number of

calories.

Complex carbohydrates

contain hundreds of glucose molecules.

Organic

foods are grown without the use of man-made pesticides and fertilizers.

Aerobic exercises are recommended for increasing cardiorespiratory fitness because they improve the functioning of the

heart.

People who want to lose weight should

increase their caloric expenditure.

The _______ filter excess water-soluble substances from the blood so that they can be eliminated in urine.

kidneys

Women generally have _______ metabolic rates than men because they _______ than men.

lower; have more body fat

Fat-soluble

nutrients are stored in the liver and body fat; therefore, they can accumulate and reach toxic levels.

Water-soluble

nutrients dissolve in water and are processed by the kidneys, excess are excreted in the urine.

Dan's father is 50 years old and out of shape. He should _______ before beginning an aerobic exercise program.

obtain his physician's approval

To enhance flexibility safely, one should perform _______ stretching exercises.

static

In general, the body needs vitamins to

. regulate cellular activities.

List five health-related fitness components.

1. Cardiorespiratory fitness 2. Muscular Strength 3. Muscular endurance 4. Flexibility 5. Body composition

Trans fatty acid Correct

Dietary compound that raises blood cholesterol levels

Sports-Related Components of Physical Fitness

Speed—rate of movement Power—ability to concentrate force Coordination—ability to perform a series of movements in a continuous manner Agility—ability to make quick precise movements Balance—ability to maintain poised upright body position Reaction time—time needed to adjust body position to a changing environment

The Basics of a Healthful Diet

To obtain a nutritious diet, people should eat a variety of nutritious foods daily. Nutritional adequacy and balance are the two key features of a nutritious diet. The best approach is to mostly consume food with high-quality nutrients, such as vegetables, whole grains, and lean proteins, and to limit foods associated with health risk, such refined grains, added sugar, and trans fats. Nutrient requirements are minimum amounts that prevent nutrient deficiency diseases. The Dietary Guidelines for Americans, contains general dietary and physical activity recommendations for a healthful diet.

The liver:

processes or stores many nutrients.

Metabolism

refers to all of the chemical changes (reactions) that take place within the body.

Diet

refers to one's usual pattern of food choices.

Protein and Health

A food allergy is the result of the immune system's inappropriate response to harmless proteins (allergens) in foods. Proteins in cow's milk, eggs, peanuts, tree nuts, wheat, soybeans, fish, and shellfish are most likely to cause allergic reactions. Hypersensitivity to gluten, a protein in wheat, rye, and barley results in inflammation of the lining of the small intestine. The body cannot absorb nutrients from food as a result.

Causes of Obesity: Other Influences

A variety of environmental, social, and psychological factors promote overeating. Portion sizes have increased. Certain types of restaurants encourage overeating. Fast food and family-style restaurants often promote "super-sized" portions as bargains. Advertising makes food look more appealing. Food availability and convenience, e.g., pizza delivery 24 hours a day Tendency to overeat during holidays and family gatherings Sedentary lifestyles Moods

Across the Life Span

A woman's nutritional status prior to conception has a significant impact on the health of her baby. Folate (folic acid) deficiency during early pregnancy has been linked with neural tube defects such as spina bifida in newborns. Breastfeeding offers many advantages to infants and their mothers. Parents can teach their children how to choose more nutrient-dense foods. Eating a nutritious breakfast is an important habit to establish in childhood. Adolescents are more likely to become overly concerned about body size and shape and, as a result, may experiment with dietary supplements or limit nutritious foods in an effort to lose weight. Elderly persons may consume poor diets because they have limited incomes or conditions such as arthritis that make it difficult to prepare meals. Depression and loneliness may also contribute to the poor nutritional status of some aged individuals. Many communities offer special feeding programs for the elderly such as Meals on Wheels.

People who have excess fat distributed in the central portion of their bodies have a greater risk of _______ than people who have excess fat deposited below the waist.

All of these are correct. Answers: A. hypertension B. heart disease C. diabetes

Using Nutrition Labels

Almost all packaged foods are required to carry nutrition labels. Use food labels to determine and compare the nutritional values of foods and to determine the percent of the daily values (DVs) each nutrient provides. Seek to keep your intake of fat, saturated fat, cholesterol, and sodium below daily values.

Across the Life Span

Average weight gain during pregnancy is 25 to 35 pounds. Underweight women can gain more weight; overweight women can gain a few pounds less than average, but they should gain at least 20 pounds. Food restriction and weight loss may be hazardous to developing fetus. Lose weight before or after pregnancy. Low-calorie or fat-restricted diets are not recommended for children under 2 years of age. Overweight children need more physical activity. Limit time spent engaging in sedentary activities. Contrary to conventional wisdom, elderly persons may enjoy good health and live longer by being overweight and even obese. Serve as energy source Can protect from serious internal injuries in the event of a fall

Body Mass Index

BMIs less than 18.5 are in the underweight range. BMIs between 18.5 and 24.9 are considered healthy. BMIs between 25.0 to 29.9 are within the overweight range. BMIs over 30.0 are in the obese range. BMIs of 40 or more are referred to as morbid, extreme, or super obese.

The Dietary Guidelines for Americans

Balance calorie intake with physical activity to maintain a healthy weight. Prevent and/or reduce excess body fat. Control total calorie intake to manage body weight. Engage in regular physical activity and reduce time spent being inactive. Limit sodium intake to less than 2300 mg/day. Less than 10% of calories from saturated fats Less than 300 mg of cholesterol daily Avoid foods that contain trans fatty acids. Reduce calorie intake from foods that contain solid fats, added sugars, and refined grains. Limit alcohol intake to up to one drink per day (women) and two drinks per day (men).

Weight Management

Balance food intake with energy expenditure. Avoid fad diets. Usually result in temporary weight loss Promote gimmicks Often are nutritionally inadequate Fasting may be dangerous Increase physical activity. Change eating and physical activity habits for life

Energy

Caloric nutrients Carbohydrates 4 calories per gram Protein 4 calories per gram Fat 9 calories per gram Non-caloric nutrients Water Vitamins Minerals

Diabetes Mellitus

Carbohydrates are not metabolized properly because the body produces little or no insulin. Without insulin, cells cannot carry out their metabolic activities properly and, as a result, glucose builds up in the blood. Related to vision damage, kidney disease, and circulatory problems

Carbohydrates

Carbohydrates should make up 45% to 65% of calories, primarily from complex, high-fiber foods. Simple carbohydrate intake should be limited to no more than 25% of daily carbohydrate intake.

The Health-Related Components of Physical Fitness

Cardiorespiratory fitness Muscular strength Muscular endurance Flexibility Body composition

Which of the following arterial sites is generally used for measuring the pulse during exercise?

Carotid

Choose MyPlate

Choose MyPlate suggests amounts of foods to include in meals and snacks from each food group to meet recommended nutrient intakes at 12 different calorie levels, ranging from 1000 to 3200 calories/day.

Carbohydrates and Health

Complex carbohydrates are health promoting. Consuming too much added sugar (simple carbohydrates) has been linked to obesity, type 2 diabetes, and cardiovascular disease. There is no scientific evidence that sugar causes or contributes to hyperactivity, mental illness, or criminal behavior.

Enzyme

Compound that speeds up chemical changes

Lipids

Comprises triglycerides and cholesterol Some dietary fat is necessary for health. More concentrated form of calories Mono/polyunsaturated vs. saturated

Body Composition

Healthy adults consist of: About 60% water 6% to 22% protein 3% minerals Remaining weight is mostly fat Body fat for healthy adults About one-half of an average person's fat is subcutaneous. "Cellulite" does not exist; it is the same as other fat.

The Circulatory and Respiratory Systems

Heart and lung functions are interrelated. The heart pumps blood to the lungs. Oxygenated blood returns to the heart where it is pumped to rest of body. Oxygen leaves blood and enters cells. Waste products such as carbon dioxide leave cells and enter blood. Blood carries waste products to kidneys and back to the heart.

Defining Overweight and Obese

Height and weight tables are no longer used to determine whether a person is overweight or obese. The body mass index (BMI) is used to determine if a person weighs too much. BMI is a ratio of height to weight. To calculate BMI, multiply weight (lbs) by 705; then divide the number by height in inches squared.

Lipids and Health

High-fat diet is related to weight gain. Diets high in saturated fat are linked to high blood cholesterol and cardiovascular disease. Unsaturated fat consumption is linked to lower risk of heart disease. Omega-3 fatty acids may reduce heart disease risk and improve joint mobility. Mediterranean vs. Western diet Although fats are an important nutrient for health, the typical American diet contains too much fat. Daily fat intake should comprise no more than 35% of total calories. Saturated fat intake should be no more than 10% of total daily calories.

Estimating Body Fat

Hydrostatic weighing (underwater) Very reliable but not practical or convenient Bioelectrical impedance Uses electrical currents to estimate percentage of fat Small device needed but can provide accurate estimate Air-displacement plethysmography Uses a special chamber (BOD POD) to measure a person's body volume Near-infrared interactance ("infrared") Infrared light is used to estimate percentage of fat (through biceps muscle of upper arm) Often underestimates Dual-energy X-ray absorptiometry (DEXA) Measures fat and bone density Accurate, but expensive Requires X-ray technician to perform measurement Skinfold thicknesses "Pinch an inch" method Practical and less costly than above methods Reliability of measurements can be questionable Waist circumference Determines distribution of fat in abdominal area Need flexible measuring tape Distribution of fat is a more important risk factor than percentage of fat. "Apple-shapes" More fat in the central part of body than below waist Greater risk of serious health problems "Pear-shapes" Have excess body fat below waist Lower risk of serious health problems than when fat is centrally located

Fiber

Indigestible plant material

Active for a Lifetime

Individuals are more likely to engage in regular physical activity if they enjoy being active, recognize the health benefits of physical activity, and can find the time to exercise. To maintain motivation, people should choose physical activities that they can perform throughout their lifetimes.

Malnutrition: Undernutrition and Overnutrition

Malnutrition—when diets supply inadequate or excessive amounts of nutrients Undernutrition—occurs when diet does not contain enough nutrients 14.5% of U.S. households Overnutrition—results from consuming excessive amounts of nutrients

Calcium

Most plentiful mineral in the body Low intake increases risk for osteoporosis. Estrogen stimulates bones to maintain their mass and retain calcium. Vitamin D and magnesium are also important for bone health

Muscular Endurance

Muscular endurance—the ability of a muscle to contract repeatedly without becoming fatigued easily Training for muscular endurance involves lifting lighter weights repeatedly.

The Body in Motion

Physical movement involves the functioning of the muscular and skeletal system. skeletal muscles- provide shape, support, and movement. Skeletal muscle contains hundreds of muscle cells called -muscle fibers. When muscle fibers contract, they shorten, causing movement.

Nutrition

Poor diet is a significant risk factor for serious chronic diseases, including: Cardiovascular disease Diabetes Obesity Certain cancers

Adverse Effects of Anabolic Steroids

Premature balding Severe acne Sleep disturbance Increased aggression Testicle shrinkage Increased blood pressure and increased risk of developing heart and kidney disease, certain cancers, and liver tumors

Digestion

Process of breaking down complex food molecules into nutrients that the body can use Enzymes speed up chemical reactions and participate in the process of digestion.

Absorption

The passage of nutrients through the walls of the intestines and eventually into the bloodstream

Choose MyPlate: Oils and Empty Calories

Some fatty foods, such as olives, nuts and seafood, naturally contain healthful oils. Empty calories are sugars and fats added to foods. Diets that contain too many empty-calorie foods may contribute to excess body fat, heart disease, diabetes, and alcoholism.

Preventing and Managing Common Exercise Injuries

Strain—generally refers to damage that a muscle or tendon sustains when overextended rapidly Sprain—usually refers to a damaged ligament Sprains tend to be more severe than strains.

Define the term nutrient.

Substances that are found in different foods that are needed for growth, maintenance, development and repairation of cells.

Other Methods of Weight Control

Surgical methods Gastric bypass Liposuction Medications Appetite suppressants Fat absorption reduction (small intestine)

Anabolic Steroids

Synthetic and natural substances chemically related to testosterone and have muscle-building properties Often illegally obtained and abused by athletes who want to enhance muscle development and physical performance Give individuals unfair competitive advantage over other athletes

Cardiorespiratory Fitness

The ability of cardiovascular and pulmonary systems to supply oxygen to working muscles Intense physical activity requires more oxygen to support the work of skeletal muscles. Cardiorespiratory fitness can be developed through aerobic activities, including running, swimming, rope skipping, or any movement that involve major muscle groups.

Flexibility

The ability to position a movable joint anywhere within its normal range of motion Static stretching—slowly and fully extending muscles and joints within natural range of motion (hold for 15 seconds) Ballistic stretching—stretching with bouncing; not recommended for most people Dynamic stretching—moving through a challenging but comfortable range of motion with controlled, deliberate motion

Energy for Physical Activities

The amount of energy needed for physical activity depends on the activity, its duration, and intensity. Physical activities include: Sport types of exercise Movement for daily living Spontaneous muscular movement Health experts recommend that adults perform at least 30 minutes of moderate-intensity physical activity daily. Each day, the typical American expends more energy for physical activities associated with daily living than for sport types of activities.

The Caloric Cost of Living

The body expends 50% to 70% of calories to fuel vital metabolic activities, including: Building and repairing tissues Breathing Circulating and filtering blood Producing and transporting substances Maintaining body temperature Factors that influence metabolic rate include: Genetics Hormones Thyroid hormone Proportion of muscle to fat Gender Age Exercise Physical activity Calories are needed to move skeletal muscles. Number of calories used is influenced by: Type of activity Duration Intensity Size of person

Body Composition

The ratio of lean tissue and fat mass Some fat is essential to good health (about 4% in men and 10% in women). Spot exercising does not reduce fat in the exercised region. Exercising can increase metabolic rate. Engaging in moderate-to-vigorous intensity aerobic activity for about 60 minutes, nearly every day, while not exceeding daily calorie needs, "burns" body fat.

Ergogenic Aids

There are a variety of products that supposedly enhance physical development or performance, including dietary supplements, drugs, and mechanical devices. Some are beneficial and/or harmless. Others are dangerous or illegal, such as anabolic steroids.

Assessing Cardiorespiratory Fitness

To enhance cardiorespiratory fitness, physical activity should raise heart rate to within the target zone, generally 55% to 90% of maximum heart rate. Resting heart rate: best measured first thing in the morning Maximum heart rate = 220 - age

Weight Gain

To gain weight by increasing lean tissue Need at least 700-1,000 additional calories per day Eat three meals per day plus snacks. No more than 30% calories from fat Perform muscle-building exercise. Maintain effort over long term.

Exercising for Health: The Exercise Session

Warm up: low intensity activity for 5 minutes Stretch: 5 minutes Aerobic activity: 30 minutes Cool down: less intense activity for 5 minutes Stretch: 5 minutes

Fat substitutes

such as Olestra, Oatrim, and Simplesse, may produce unpleasant side effects and interfere with the absorption of certain vitamins.

All of the following substances provide calories except

vitamins.

All of the following substances provide calories except

water.

The initial rapid weight loss that one experiences when following a very low calorie diet is primarily due to loss of

water.

Fiber-Rich foods

whole grain products- whole wheat flour, high fiber wheat bran cereals, oatmeal, brown rice, whole grain crackers Dried beans and pea- lentils, pinto beans, lima beans, kidney beans Fruits- bananas, berries, oranges, apples, peaches and pears Vegetables- brussel sprouts, broccoli, okra