HESF 105 Final Exam
what is the difference between fat and obese?
over fat is having more body weight that is normal. obesity is having excess accumulation of fat
essential fat
constitutes about 2-5% of total weight in men and 8-12% of total weight in women; required for normal physiologic functioning and is in the marrow of bones as well as the heart, lungs, liver, spleen, kidneys, intestines.
fiber
a non-digestible complex carb. provides bulk in the large intestines to aid in waste elimination
antioxidants
a substance that slows down the damage that can be caused to other substances by the effects of oxygen; prevents cell damage
most common type of injuries associated with physical activity/sports
acute: single event that causes damage to a part of the musculoskeletal system chronic musculoskeletal injuries: repetitive forces general medical problems
vitamin e
antioxidant to prevent cell damage
body's response to stress
arousal (physiological): heightened awareness that a stressor is present, muscle tension, sweaty feet, signals higher centers in the brain to respond. anxiety (psychologically): feelings of tension, apprehension, nervousness, worry
free radicals
atoms or groups of atoms with an odd (unpaired) number of electrons and can be formed when oxygen interacts with certain molecules
Low Density Lipoprotein
bad cholesterol because it deposits cholesterol on the artery walls that can buildup and result in plaque formation and limit blood flow
Dr. Hans Selye
biologist and endocrinologist, said stress is caused/triggered by stressors that are physical, social, or psychological
vitamin k
blood clotting
cerebral contusions
blow to the head or a fall that shakes the brain inside the skull
exhaustion
body adjustments as a result of a long-term exposure to a stressor. overload: the body systems may not be able to resist the stressor indefinitely.
vitamin c
bone, cartilage muscle, and blood vessel structure, maintain capillaries and gums, aids in absorption of iron
what parts of the body are usually affected by injury?
bones, joints, muscles, tendons, ligaments, tissues
pyridoxine
builds tissues and aids in metabolism of protein
major minerals
calcium, sodium, potassium
nutrients that provide calories
carbohydrates, protein, fat
niacin
carbs, fat, protein, metabolism
macronutrients
carbs, proteins, fats, water
acute injuries
collisions, falls, awkward movement of joints, sprains, strains, fractures, and cartilage tears
vitamins
compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of other nutrients
ligaments
connect bones to bones and provide stability to joints
tendons
connection between muscles and bones
recovery
control over the stressful situation is gaines. homeostasis is established. movement toward full recovery is seen. by the end of this stage the body has returned to its pre-stress stage
heat cramps
dehydration, painful muscle contractions
cobalamin
development and functioning of nervous system
body's response to acute injuries
dilation of the blood vessels to bring more blood and fluid, recruitment of inflammatory cells, and production of certain molecules, collectively inflammatory mediators
bulimia
eating disorder characterized by excessive eating followed by purging
anorexia
eating disorder in which an irrational fear of weight gain leads people to starve themselves
fat
energy source for low-intensity exercise. provide cushion and support for the body's vital organs, retain heat by acting as insulation. needed for absorption of fat-soluble vitamins.
how to manage stress
exercise regularly, deal with your anger, take time to relax or meditate, eat well, slow down, focus on the positive
nonessential fat
fat that accumulates in excess amounts that result in fatness and obesity
saturated fats
fats that are solid at room temperature, nou double bonds, not healthy for you ex. cheese, whole milk, bacon, hot dogs, palm and coconut oil
benefits of water
muscle contraction nerve conduction, waste elimination, joint lubrication, nutrient transport, metabolism and proper fluid balance. 2.7 quarts for males and 3.7 quarts for females
body's response to chronic injuries
musculoskeletal tissues begin to break down and injury ensues, can be followed by a low grade inflammatory response which can cause pain
exercised induced asthma
narrowing of the airways in the lungs that is triggered by strenuous exercise; causes shortness of breath, wheezing, coughing and other symptoms during or after exercise.
distress
negative/detrimental stressors
Are multivitamins necessary?
no
stress
nonspecific response of the body to any demand made upon it
heat exhaustion
weakness, fatigue, sweating
limit cholesterol to _____ per day
300mg
how many calories are in one pound of fat
3500
calories per gram of carbohydrates
4 calories/gram
calories per gram of protein
4 calories/gram
calories per gram of fat
9 calories/gram
fat soluble vitamins
A - leafy veggies, yellow/orange veggies, milk, butter, cheese D - eggs, dairy, milk, fish liver oil E - seeds, leafy green veggies, margarine K - green leafy veggies, cereals
personality types and stress
A: always "on the go" is competitive, appears tense, impatient and has a sense of time urgency, high achievers. B: more easy going, relaxed patient, and is satisfied with their level of achievement C: love dtails spend lots of time figuring out how things work, not assertive, suppress their own desires, very vulnerable to depression D: negative outlook on life, pessimist, suppresses emotions, fears rejections
water soluble vitamins
C - citrus fruit, berries, veggies(peppers) Vitamin B
nutrient
Compounds in food that the body requires for proper growth, maintenance, and functioning
injury treatment
Rest: 24 - 72 hours or more Ice: apply immediately to reduce swelling and tissue damage 10 - 15 min 2-3 times a day for 2-3 days Compression: when not icing the area, wrap the injured part with elastic band to prevent fluid buildup - but not too tight Elevation: raise injured area above the level of the heart
alarm
first phase of stress response; fight or flight response. sympathetic nervous system releases stress hormones and causes the body to increase heart rate, strengthen skeletal muscle, dilated coronary arteries, pupils, bronchial tubes
how much daily protein is recommended?
for an adult, .8 kg of body weight. 10-15% intake of calories
folate
genetic material development of red blood cell production
High Density Lipoprotein
good cholesterol, produced in the liver and small intestine, protects against heart disease by removing cholesterol from the artery wall and carrying it to the liver where it is converted into bile and excreted through intestine.
vitamin d
growth of bones and calcium absorption
male body fat ranges
healthy: 18-24% obese: 25%+
female body fat ranges
healthy: 25-31% obese: 32%+
water
helps with: muscle contraction, nerve conduction, waste elimination, joint lubrication, nutrient transport, metabolism, and proper fluid balance
theories of obesity
imbalances of homeostasis, lifestyle, lack of exercise
what have been the obesity trends in the USA over the last 20 years?
increasing, 33.8% of adults, 17% ages 2-19
unsaturated fats
liquid at room temperature, contain more than one double bond. ex. olive, peanut, canola, corn, sunflower, soybean oils.
hematoma
localized collection of blood outside the blood vessels, due to disease or trauma including injury or surgery and may involve blood continuing to seep from broken capillaries.
minerals
maintain proper fluid balance and normal cell muscle activity. provide structure in the formation of bones and teeth, help maintain normal heart rhythm, muscle contractions, and nerve impulse conduction. regulate metabolism.
simple carbs
monosaccharides (glucose, fructose, galactose) and disaccharides (sucrose, maltose, lactose). normally occur in fruits
some examples that cause injuries to occur
overuse: doing too much too soon or too often footwear: wearing improper or worn-out shoes weakness and inflexibility: muscles so weak or tight that the slightest twist strains them mechanical problems: the results of biomechanical/anatomical problems or using poor form while exercising
common feature of all acute and chronic injuries
pain, natural warning
eustress
positive stressors
what do college students struggle with most?
pressure to perform well, balancing life, job, relationships, achieving emotional independence from family, choosing/preparing for a career, emotional commitment and family life, developing an ethical system.
key element in avoiding injury
proper warmup and stretching prior to activity. appropriate functional and balances strength and conditioning programs to prepare body/tissues.
incomplete amino acids
protein sources lack one or more of the essential amino acids; whole grains, legumes, rice, quinoa
complete amino acids
protein sources provide all essential amino acids. eggs, meat, dairy, soy
thiamine
releases energy from carbs during metabolism, growth and muscle tone
riboflavin
releases energy from protein, fat and carbs during metabolism
chronic injuries
repetitive forces, tendonitis, stress fracture
general adaption syndrome
sequence of physiological response to the presence of stressors. four stages.
heat stroke
serious, collapse, confused, no sweating
what food/beverage is the leading cause of added sugar in the American diet?
soft drinks, fruit drinks, pastries, candy
best way to control body weight
sound metabolic fitness and overall health and wellness
complex carbs
starches and fibers made up of long chains of monosaccharides and linked together called polysaccharides. found in plants, grains, vegetables. better that simple carbs.
carbohydrates
starches and sugars, energy source for cells
potential outcomes of stress if issues are not addressed
state of despair, depresses immune system, flu, mono, accidents, suicide
resistance
the body's attempt to reestablish internal balance or homeostasis. reduces acth hormones allowing adaption to occur. specific organ systems become the body's focus. body remains on-guard if stressor is still present although not as strong.
glycemic index
the effect carbs of have on the seped of insulin released into the bloodstream
body composition
the fat and nonfat components of the human body
protein
tissue growth and repair and regulate acid-base quality of body fluids
first step toward healthier eating?
to develop a better understanding of nutrients, where they come from, what they do in the body, and how much of each you need.
second step toward healthier eating?
translate nutritional knowledge into a diet consisting of appropriate amounts of food that are affordable and enjoyable
concussion
traumatic brain injury that affects brain function. effects are usually temporary but can include headaches and problems with concentration, memory, balance and coordination
vitamin a
vision and resistance to infection
micronutrients
vitamins and minerals