HP Chapters 6 - 10

LDL (low density lipoprotein)

"bad" cholesterol High ratio of lipid to protein Contributes to cardiovascular disease

HDL (High Density Lipoprotein)

"good cholesterol" that carries cholesterol back to the liver, where it is removed from the blood

Exercise Guidelines: Osteoporosis

- Avoid activities that stresses the back or puts one at risk to fall - Include weight training but avoid heavy loads' - JUMP to strengthen bones

Exercise Guidelines: Obesity

- Choose moderate exercise intensity and gradually increase it - low weight exercises (more aerobic) - Know your body and stay alert CHANGE YA LIFESTYLE

Exercise Guidelines: Heart Disease

- Consult w/ a Doctor - Carry your meds with you - Moderate intensity of exercise

Exercise Guidelines: Diabetes

- Don't start until you have consulted a doctor - Do NOT exercise alone - Adjust workouts around meds - Check blood sugar frequently - Check for bruises

Exercise Guidelines: Asthma

- Exercise Regularly - Carry your meds with you - Warm Up, self pace and know what triggers you

Various Issues of being Overweight

- Health Issues (more at risk for diabetes) - Performance of Exercise (too overweight to workout, no muscular strength) - Emotions/Self-Image (low self esteem and no motivation)

Set Goals

- Long and short term goals - Use physical assessment to determine goals

Exercise Guidelines: Arthritis

- Start a program when you are first diagnosed - Thorough warm - up - Avoid high impact activities - don't damage joints - Continue strength training and flexibility training

Why are Americans more overweight than others?

- sedentary work, leisure activities - less walking due to transportation - fast food on rise - LARGE portion sizes - more sodas and convenience foods

ACTION!!

- start slow and gradually increase - find a pal - SUPPORT SUPPORT SUPPORT - mix it up - adapt to your schedule and your environment - expect fluctuations (don't get disappointed) - choose healthy lifestyle boundaries

What are the four types of fat?

1. Essential Fats (normal body function fats) 2. Adipose Fat (fat cells; where fat is stored) 3. Subcutaneous fat (fat beneath the skin) 4. Visceral fat (fat around organs)

What are the two types of body masses?

1. Fat Free Mass (nonfat tissue) 2. Body Fat Mass

7 Steps to Developing a Personal Fitness Program

1. Set Goals 2. Select Activities 3. Set Time, Frequency, Intensity, and Duration for each Activity 4. Set up a system of mini goals and rewards 5. Include lifestyle physical activity (less sedentary) 6. Tools to monitor your progress 7. Make a COMMITTMENT

Various ways to estimate body fat.... (6)

1. Underwater weighing - weighed underwater 2. The Bod Pod - chamber w/ computerized sensors 3. Skinfold Measurements - use a caliper to measure fat 4. Bioelectrical impedance analysis (BIA) - electric current 5. DEXA - tissue absorption w. x-rays 6. TOBEC - estimates lean body mass (pass through magnetic field)

3 different somatotypical body types

1. endomorphs 2. mesomorphs 3. ectomorphs

Symptoms of Type II Diabetes (5)

1. large waistline 2. high blood pressure 3. high blood sugar 4. high triglycerides 5. low HDL

According to experts, a percentage of body fat below the range of ______ is considered unhealthy. A. 3% to 5% for men and 8% to 12% for women B. 1% to 3% for men and 3% to 5% for women C. 8% to 12% for men and 15% to 20% for women D. 15% to 20% for men and 20% to 25% for women

A

If the assessment tests indicate that you need to lose weight for your health, but you are otherwise healthy, your first step should be to A. start exercising B. go on a diet C. set a goal D. see a doctor

A

It is important for people with arthritis to focus their strength training on which part of the body? A. the entire body B. the knees and legs C. the lower back D. the neck and shoulders

A

People tend to feel most full when they eat foods high in... A. protein B. fat C. carbohydrates D. fiber

A

What term refers to vegetarians who eat grains, fruits, vegetables, and dairy products? A. lacto-vegetarians B. lacto-ovo-vegetarians C. semivegetarians D. vegans

A

Which factor(s) should be considered when selecting an activity? A. time and convenience B. the mass appeal of the activity C. desired skill and fitness level D. the prestige of the activity

A

Which is a likely result of using compulsive exercise to deal with stress? A. fatigue and diminished performance B. decreased chance of depression and anxiety C. strengthened immune system D. lower HDL cholesterol

A

Which is true regarding minerals? A. They help regulate bodily functions B. They are found only in animal products C. They provide the body with 4 calories/gram in energy D. They make up about 70% of total body weight

A

Unsaturated fats

A fat that is liquid at room temperature and found in vegetable oils, nuts, and seeds. - monounsaturated - polyunsaturated

Saturated Fats

A fat that is solid at room temperature and found in animal fats, lards, and dairy products.

Body Mass Index (BMI)

A measure of relative body weight correlating highly with more direct measures of body fat BMI = Total Body Weight (kg) / body height^2 (m)

Micronutrient

An essential nutrient required by the body in minute amounts

trans fat

An unsaturated fat, formed artificially during hydrogenation of oils, containing one or more trans double bonds.

Apple Shape vs. Pear Shape

Apple: abdominal - more at risk for heart disease Pear: waist - less risk

How do mini goals help a physical fitness program? A. by adding variety to a fitness program B. by keeping a program on track C. by identifying new exercises D. by providing help in the beginning

B

How is the term 'stress' best defined? A. a physical response to an unpleasant event B. the physical and emotional state associated with the stress response C. a negative perception of one's circumstances D. adaptation to an event, perceived or real

B

What is a good nutritional strategy for coping with stress? A. taking high - potency vitamins B. limiting caffeine intake C. taking amino acid supplements D. eating chocolate

B

What is the primary benefit of fats? A. They serve as an important component of muscle B. They aid in your body's absorption of certain vitamins C. They protect against oxidation D. They promote chemical reactions within cells.

B

What percentage of total daily calories should come from protein? A. less than 10% B. 10% to 35% C. 20% to 35% D. 45% to 65%

B

What strategy is recommended for improving your time - management skills? A. try doing things yourself rather than delegating B. say no when necessary C. cut back on sleep to make more time D. use caffeine to increase your efficiency

B

Which food is a source of incomplete protein? A. meat B. nuts C. eggs D. cheese

B

Which of the following is an eating disorder characterized by a refusal to eat enough food to maintain a reasonable body weight? A. body dysmorphic disorder B. anorexia nervosa C. bulimia nervosa D. binge - eating disorder

B

Which statement applies to regular exercise and its ability to help manage stress? A. exercise reduces energy levels B. exercise enhances one's sense of general well-being C. exercise increases anxiety levels D. exercise enhances tension

B

Which statement is true about depression and suicide? A. about 90% of people who commit suicide are depressed B. Severe depression is linked to suicide C. treatments for depression are not highly effective D. talking about suicide is not a warming sign of suicide

B

Exercise Guidelines: Older Adults

Be slow in order to prevent injury. Use lighter weights and follow same rules for aerobic exercises. WATER

Exercise Guidelines: Pregnant Women

Be sure to consult doctors on what exercises you should partake in. Avoid weights and do do mild exercises. KEGELS

Set up a system of mini-goals and rewards

Break specific goals into several steps Set a target date for each step

Digestion

Breakdown of food substances into simpler forms that can be absorbed and used

During high - intensity exercise, from where do muscles primarily get their energy? A. protein B. fat C. carbohydrates D. vitamins

C

People who gain weight in the _____ are at greater risk for high blood pressure, diabetes, early - onset heart disease, stroke, certain cancers, and mortality. A. thighs B. hips C. abdomen D. buttocks

C

The "pear shape" (fat stored in the hips, thighs, and buttocks) is typical of... A. older (postmenopausal) women B. older men C. younger (premenopausal) women D. younger men

C

What are the two sleep phases called? A. circadian and non-circadian B. homeostatic and non-homeostatic C. rapid eye movement and non-rapid eye movement D. interruptive and no-interruptive

C

Which is an example of a general, long - term fitness goal? A. doing 15 push ups B. lowering your BMI to 24 C. lowering your risk for heart disease D. increasing the number of laps you can swim

C

Which of the following best defines the term 'stress response'? A. any physical or psychological event that produces stress B. the nonspecific response of the body to any demand C. the physical and emotional changes associated with stress D. an unpleasant stress state believed to cause illness

C

Set Time, Frequency, Intensity and Duration for each activity

Cardio: 3 - 5 times per wk; 20 - 60 min (vary intensity) Muscular: 1+ sets; 8-10 reps; 8-10 exercise Flexibility: 2 - 3 times per wk; hold stretch (10 - 30 sec); 2-4 reps

Research shows that people who lose weight and do not regain it usually burn about 2,800 calories per week in physical activity, which is the equivalent of about one hour of ________. A. light activity B. running C. weightlifting D. brisk walking

D

What is one possible explanation for the increase in obesity among Americans over the past 40 years? A. fewer meals eaten outside the home B. less time spent in sedentary work C. lower consumption of fast food D. increased portion sizes

D

What is the primary function of vitamins? A. serving as an important component of muscle B. providing texture and flavor to foods C. supplying energy to body cells D. helping chemical reactions take place

D

Which stressor is most likely to result from poor time management? A. under - commitment B. hyperactivity C. loneliness D. procrastination

D

With sustained stress, during what stage of the general adaptation syndrome does a new level of homeostasis occur? A. the alarm stage B. the exhaustion stage C. the fight or flight stage D. the resistance stage

D

Body mass index is best used to measure changes in body composition over time. True/False

False

Body weight is generally not a useful method for tracking progress in a program to change body composition. True or False

False

For flexibility training, stretches should be held for 5 to 15 seconds. True/False

False

If you have a friend with an eating disorder, it is a good strategy to offer advice about eating habits and praise the person's appearance. True or False

False

Most people overestimate the amount of food and calories they consume. True or False

False

Reduced - fat foods usually contain significantly fewer calories than their full - fat counterparts. True or False

False

While you are exercising, it is important to stay hydrated with sugary juices or sodas. True/False

False

Select Activities

Include exercises to develop each health-related component of fitness

Include lifestyle physical activity and strategies to reduce sedentary time in your program

Make specific ways to become more active and use a health journal

Exercise Guidelines: Children

Make sure that the child has an opportunity to become physically active everyday, and that they are physically capable of exercise. Drink water.

What is body fat percentage?

Percent of total body weight that is composed of fat

Make a commitment

Sign a commitment agreement with yourself.

Nutrition

The process by which your body takes in and uses food

Tools to monitor your progress

Track your progress everyday and remind yourself of the goals in which you have set forth.

According to a study by the National Center for Health Statistics, overweight people had a higher death rate from all causes than did people of normal weight. True/False

True

Current fitness level affects the selection of appropriate exercise activities. True/False

True

Food fats are composed of both saturated and unsaturated fatty acids. True/False

True

In addition to checking your weight, a good way to track progress toward your target body composition is by focusing on how much energy you have and how your clothes fit. True/False

True

Non weight bearing exercises such as swimming are safe for pregnant women. True/False

True

Normal daily physical activity is an important way to increase overall wellness. True/False

True

Not getting enough sleep can cause an increase of BMI, as well as abdominal obesity.

True

Overeating can cause the body to create fat cells True or False

True

People who are significantly overweight should seek the help of a physician in setting body composition goals. True or False

True

Setting up and reaching mini-goals can help keep you on track as you work toward larger goals. True/False

True

The best predictor of maintaining weight loss after a commercial weight - loss program is regular exercise. True or False

True

The information on "Nutrition Facts" food labels is based on a daily intake of 2,000 calories. True/False

True

Treatment of eating disorders usually involves addressing both eating patterns and psychological issues. True or False

True

Vitamins are classified as either water - soluble or fat - soluble. True/False

True

Macronutrient

an essential nutrient required by the body in relatively large amounts

Amino Acids

building blocks of proteins

The female athlete triad includes:

eating disorder, osteoporosis, amenorrhea (infrequent periods)

Mesomorphs

lean and muscular and respond well to exercise

simple carbohydrates

monosaccharides and disaccharides

Protein

nutrients that help build and maintain body cells and tissues and PROVIDES ENERGY

The difference in overweight and obesity is

overweight is slight (BMI: 25-29.9) obesity is SEVERE (BMI: 30+)

Complete Proteins

proteins that contain all nine of the essential amino acids (meat, fish, etc)

Incomplete Proteins

proteins that lack one or more of the essential amino acids (beans, peas, nuts)

Endomorphs

round and pear shaped, with wide hips and shoulders

Essential Nutrients

substances the body must get from foods because it cannot manufacture them at all or fast enough to meet its needs. These nutrients include proteins, fats, carbohydrates, vitamins, minerals, and water

Hydrogenation

the process of adding hydrogen to unsaturated fatty acids to make fat more solid and resistant to the chemical change of oxidation

Ectomorphs

thin and linear, with narrow hips and shoulders

Kilocalorie

unit of energy (commonly known as a calorie)