WELLNESS CH. 6,7,8

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45%-65%

% of calories from carbs

20%-35%

% of calories from fats/lipids

10%-35%

% of calories from protein

Average daily intake of sodium

3,300 mg (men, women, children)

Target heart rate

60-85% of the maximum heart rate; the heart rate at which one derives maximum cardiovascular benefit from aerobic exercise.

2,800 calories

Active men, teen boys calorie intake2

Vitamins A, C, E, Calcium, magnesium, potassium, fiber

Adults aren't getting adequate amounts of...

2,000 calories

Average adult calorie intake

Good sources of fat

Avocado, Almonds, walnuts, Peanut butter, Olive oil, Canola oil, Fatty fish (salmon)

Class 1 Obesity

BMI between 30 and 34.9

Class 2 Obesity

BMI between 35.0 and 39.9

Class 3 Obesity or excessive obesity

BMI of 40 or higher

Water

Carries nutrients, maintains temperature, lubricates joints, helps digestion, rids body of waste, contributes to sweat

Fats

Carry insoluble vitamins A, D, E, K, aid in their absorption in the intestine, protect organs from injury, and regulate body temp., important role in growth and development, satisfy taste

Vitamin E, calcium, magnesium, potassium, fiber

Children aren't getting adequate amounts of...

Fiber

Contributes to feeling of fullness, aids in weight control, slow emptying of stomach, prevent constipation and diabetes, contribute to longer life span

Total Fiber =

DF+FF

examples of simple carbohydrates

Glucose, Fructose, Galactose

4 grams

Grams in every 1 gram of carbohydrate/protein?

9 grams

Grams in every 1 gram of fat?

More than half

How many Americans use dietary supplements

85%

How much of the body is made of water?

75%

How much of the brain is water?

70%

How much of the muscles is water?

64-80 oz

How much water do you lose in a day?

8-10 oz

How much water does the body use in a day?

2,200 calories

Most men, active women, teen girls, older children calorie intake

1,600 calories

Most women, some older adults, children ages 2-6 calorie intake

2,300 mg a day

National Heart, Lung and Blood Institute daily intake for sodium

Why do we choose certain foods?

Preferences, habit, emotion, tradition, value, nutrition, social interactions, availability, + or - associations

130 grams

Recommended daily carb intake

50-60 grams

Recommended daily protein intake

examples of antioxidants

Vitamin C, E, betacarotene, carotenoids, flaronoids

Classes of essential nutrients

Water, protein, carbohydrates, fats, vitamins, minerals,

Cardiorespiratory fitness

ability of the heart and blood vessels to circulate blood through the body efficiently.

Static flexibility

ability to assume and maintain an extended position at one end point in a joint's range of motion.

Dynamic flexibility

ability to move a joint quickly and fluidly through its entire range of motion with little resistance.

functional fitness

ability to perform real-life activities, such as lifting a heavy suitcase.

Physical fitness

ability to respond to routine physical demands, with enough reserve energy to cope with a sudden challenge.

Muscular endurance

ability to withstand the stress of continued physical exertion.

Hypothermia

abnormally low body temperature, if not treated appropriately, coma or death could result.

Calorie

amount of energy required to raise the temperature of 1 gram of water by 1 degree Celsius

Metabolic equivalent of task (MET)

amount of energy used at rest.

Physical activity

any movement produced by the muscles that results in expenditure of energy.

Eating disorders

bizarre, often dangerous patterns of food consumption, including anorexia nervosa and bulimia nervosa

saturated fats

chemical term indicating that a fat molecule contains as many hydrogen atoms as its carbon skeleton can hold, solid at room temperature

unsaturated fats

chemical term indicating that a fat molecule contains fewer hydrogen atoms than its carbon skeleton can hold, liquid at room temperature

Phytochemicals

chemicals such as indoles, coumarins, and capsicin, which exist naturally in plant and have disease fighting properties

Osteoporosis

condition in which the bones become increasingly soft and porous, making them susceptible to injury

Overweight

condition of having a BMI between 25.0 and 29.9

complete proteins

contain all the amino acids needed by the body for growth and maintenance

Appetite

desire for food, stimulated by anticipated hunger, physiological changes within the brain and body, the availability of food, and other environmental and physiological factors

Specificity principle

each part of the body adapts to a particular type and amount of stress placed upon it.

Mediterranean diet

emphasizes vegetables, fruits, nuts, olive oils, and whole grains, with only small amounts of meats and full-fat milk and milk products

Bulimia nervosa

episodic binge eating, often followed by forced vomiting or laxative abuse, and accompanied by a persistent preoccupation with body shape and weight.

Amino acids

essential building blocks of protein, are made up of N,C,H,O

Vitamin D

essential to bone health, cognitive function, pain control o Lowers risk of heart disease o Decreases blood pressure o Protection against infection

Obesity

excessive accumulation of fat in the body

trans fats

fat formed when liquid vegetable oils are processed to make table spreads or cooking oils

Vitamins A,D,E,K

fat-soluble: absorbed through the intestinal membranes and stored in the body

nutrient dense foods

foods that provide the most nutritional value

Folic acids (folate)

forms of folate used in vitamin supplements and fortified foods

FITT

formula that describes the frequency, intensity, type, and length of time for physical activity.

Static stretching

gradual stretch held for a short time of 10 to 30 seconds.

Progressive overloading

gradually increasing physical challenges once the body adapts to the stress placed upon it to produce maximum benefits.

isokinetic

having the same force; exercise with specialized equipment that provides resistance equal to the force applied by the user throughout the entire range of motion.

isotonic

having the same tension or tone; exercise requiring the repetition of an action that creates tension, such as weight lifting or calisthenics.

Sodium

helps maintain proper fluid balance, regulates blood pressure, transmits muscle impulses, and relaxes muscles

Excess of sodium

high blood pressure, leading cause of heart disease, kidney disorder and stroke

Repetition

in weight training, a single performance of a movement or exercise.

set

in weight training, the number of repetitions of the same movement or exercise.

Refined grains

involves a process that removes vitamins, minerals and fiber.

Functional fiber

isolated, nondigestible carbohydrates that may be added to foods and that provide beneficial effects n humans.

incomplete proteins

lack one or more of the amino acids essential for protein synthesis

Whole Grains

made up of all the components of grain; the bran (fiber-rich outer layer) the endosperm (middle layer) and the germ (the nutrient packed inner layer)

Vitamin D

manufactured in the skin after sun exposure

Body Mass Index (BMI)

mathematical formula that correlates with body fat; the ratio of weight to height squared.

glycemic load

measure of how much a typical serving size of a particular food raise blood glucose

overloading

method of physical training involving increasing the number of repetitions or the amount of resistance gradually to work the muscle to temporary fatigue.

Calcium

most abundant mineral in the body, builds strong bone tissue, plays vital role in blood clotting and muscle functioning

Minerals

naturally occurring inorganic substances, small amounts of some being essential in metabolism and nutrition

Dietary Fiber

nondigestible form of carbohydrates found in plant food, (leaves, stems, seeds, hulls, skins)

NEAT (nonexercise activity thermogenesis)

nonvolitional movement that can be an effective way of burning calories.

Basal Metabolic Rate (BMR)

number of calories required to sustain the body at rest.

Resting Heart Rate

number of heart beats per minute during inactivity.

Macronutrients

nutrients required by the human body in the greatest amounts, including water, carbs, proteins, fats.

essential nutrients

nutrients that the body cannot manufacture for itself and must obtain from food.

isometric

of the same length; exercise in which muscles increase their tension without shortening in length, such as when pushing an immovable object.

proteins

organic compounds composed of amino acids; one of essential nutrients.

Carbohydrates

organic compounds that are composed of C,H,O and are sources of bodily energy.

Vitamins

organic substances that are needed in very small amounts by the body and carry out a variety of function in metabolism and nutrition o Regulating growth, maintaining tissue, releasing energy from foods

Lacto-vegetarian

people who eat dairy products as well as fruits and vegetables but do not consume meat, fish or poultry.

Ovo-lacto vegetarian

people who eat eggs, dairy products and fruits and vegetables but not meat, fish, and poultry.

vegans

people who eat only plant foods

aerobic exercise

physical activity in which sufficient or excess oxygen is continually supplied to the body.

anaerobic exercise

physical activity in which the body develops an oxygen deficit.

Reversibility principle

physical benefits of exercise are lost through the disuse or inactivity.

Overuse injuries

physical injuries to joints or muscles, such as strains, fractures, and tendinitis, which result from overloading a repetitive activity.

Acute injuries

physical injuries, such as sprains, bruises, and pulled muscles, which result from sudden traumas, such as falls and collisions.

Muscular strength

physical power; the maximum weight one can lift, push, or press in one effort

Hunger

physiological drive to consume food.

Waist-to-hip ratio

proportion of one's waist circumference to one's hip circumference.

Overload principle

providing a greater stress or demand on the body than it is normally accustomed to handling.

Anorexia nervosa

psychological disorder in which refusal to eat and/or extreme loss of appetite leads to malnutrition, severe weight loss, and possibly death.

Flexibility

range of motion allowed by one's joints; determined by the length of muscles, tendons, and ligaments attached to the joints.

glycemic index

ranking of carbohydrates, gram for gram, based on their immediate effect of sugar (blood glucose) levels

ballistic stretching

rapid bouncing movements.

Binge eating

rapid consumption or an abnormally large amount of food in a relatively short amount of time.

Metabolic fitness

reduction in risk for diabetes and cardiovascular disease, which can be achieved through a moderate-intensity exercise program.

Body Composition

relative amounts of fat and lean tissue (bone, muscle, organs, water) in the body.

nutrition

scientific study of food and how food nourishes our body and influences health.

Rating of perceived exertion (RPE)

self-assessment scale that rates symptoms of breathing lessness and fatigue

Satiety

sensation of feeling full after eating.

complex carbohydrates

starches including cereals, fruits and vegetables

Passive stretching

stretching technique in which an external force or resistance (your body, a partner, gravity, or a weight) helps the joints move through their range of motion.

Antioxidants

substances that prevent the damaging effects of oxidation of cells

Simple carbohydrates

sugars like all carbs they provide the body with glucose *added sugars, natural sugars

Active stretching

technique that involves stretching a muscle by contracting the opposing muscle.

Range of motion

the fullest extent of possible movement in a particular joint.

Calorie balance

the relationship between calories consumes from foods and beverages and calories expected in normal body functions and through physical activity

complementary proteins

two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids

Exercise

type of physical activity that requires planned, structured, and repetitive bodily movement with the intent of improving one or more components of physical fitness.

micronutrients

vitamins and minerals needed by the body in very small amounts

Vitamins B,C

water soluble: absorbed directly into the blood and are then used up or washed out of the body through sweat or urine.

Overtrain

working muscles too intensely or too frequently, resulting in persistent muscle soreness, injuries, unintended weight loss, nervousness, and an inability to relax.

Highest risk for nutrient deficiencies

• Teen girls • Women of child bearing age • People over 50 • Elderly

Dietary Guidelines For Americans

• The key to achieving and sustaining a healthy weight is to maintain calorie balance • Americans should focus on consuming nutrient-dense foods and beverages


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