HESC 353

LDL

Bad cholesterol

Energy balance

Balancing calories & movement/exercise

Metastasis

Cancer breaks off into body

4 main categories of cancer

Carcinoma, Lymphoma, Leukemia, Sarcoma.

Sections of the spine:

Cervical 7 Thoracic 12 Lumbar 5 Sacral 5 Coccygeal 4-5

Body produces

Cholesterol

Government recommended diet (USDA)

Cholesterol = 58% Protein = 12% Fat = 30%

Healthy diet

Cholesterol = 60-70% Protein = 10-15% Fat = 20%

Pritikin diet

Cholesterol = 80% Protein = 10% Fat = 10%

Dietary fats

Cholesterol, saturated fat, unsaturated fat.

Protein complementary

Combining 2 or more incomplete proteins at the same meal to create a complete protein. soybeans, beans

Unsaturated fats in the diet:

Come from plant sources.

Protein

Complete proteins contain 8-9 essential amino acids. Meat, eggs are complete. Fruit, vegis are INcomplete.

Polysaccharides

Complex carbs (sugars): 3 or more sugars Plant(starch) Animal(Glycogen) Sources: Grains, legumes, stems, roots, fruits, vegis

Gaining strength throughout the entire joint range of motion is most effectively accomplished with _________ exercises.

Dynamic

Cool-down

HR < 100bpm, prevents soreness.

Warm-up

HR >100 bpm, 5-20min, specific to exercise.

Artiosclerosis

Hardening of the arteries, causes stiffness in the arteries, damaging.

Atherosclerosis

Hardening of the arteries, plaque builds in the arteries.

S.A.I.D.

Specific adaptations to imposed demands.

Complete proteins are:

Usually from animal sources.

What happens to VO2 max with training..

VO2 max goes up. % max at Onset of blood lactic acid (OBLA) goes up.

__________ is essential and cannot be produced in the body.

Vitamin C.

Workout should consist of..

Warm-up (prevents injury) Aerobic exercise (improve) Cool down (prevents onset muscle soreness, micro tears).

Circuit training

Work all 5 components of fitness

Lifestyle Change

"Set Point" 1. Eat less sugar and fat 2. Eat more complex carbs (veg, whole grain) 3. Aerobic exercise

Cancer in women

#1 breast

Cancer in men

#1 prostate

Reversibility

'Use it or lose it'

Fiber

(Non digestible) Complex carb: Cellulose(plants), brans, lignins, pectin. Keeps intestine clean.

After work out...

+8hrs VO2 still elevated = burning extra calories.

Fats

9 CALORIES/GRAM

If exercising diet should include..

>60% complex carbs -> Glucose ->Gives access to fat.

Fat soluble vitamins

A, D, E, K (store in body fat) In fortified milk Vitamin A&D added.

Recommended intake of protein

.8-.9 grams of protein/kg body weight for adults.

When a satisfactory strength level is achieved (by a non-athlete), ______ training session(s) per week will be sufficient to maintain the new strength level.

1

3,500 CALORIES =

1 LB FAT

Components of physical fitness

1. Circulorespiratory endurance 2. Muscle strength 3. Muscle endurance 4. Joint flexibility 5. Body composition

Roles of carbohydrates

1. Energy fuel 2. Protein sparing 3. Primer for fat metabolism 4. Fuel for Central Nervous System

Roles of fat

1. Largest source of potential energy. carbs prime the fat 2. Cushions & protects vital organs 3. Insulation from cold 4. Vitamin carrier (A, D, E, K)

High sugar in diet:

1. Tooth decay 2. Diabetes 3. CHD(heart disease)

1 MILE =

100 CALORIES

Karvonen's formula calculating THR

220 - AGE = Max heart rate. Max heart rate - Resting heart rate = Heart rate reserve. Heart rate reserve X .7 + resting heart rate = Target heart rate. THR = RHR + .7(MHR-RHR)

Assuming adequate session duration and intensity, _____ sessions per week are needed to improve circulorespiratory endurance

3

Water

40-60% of total body weight.

The American Cancer Society estimates that about _____ percent of all human cancers could be prevented through positive lifestyle behaviors.

80%

General Adaptation Syndrome (GAS)

Alarm, Resistance, Exhaustion.

Oxygen debt

Amount of O2 repaid during recovery, before reaching resting state.

Cardiac Output

Amount of blood pumped per minute.

Stroke volume

Amount of blood pumped w/each beat.

Trans-fatty acid

Artificial fat manufactured by chemically modifying mono & poly unsaturated fat.

40 essential nutrients

Body can't make them, so you eat them.

Glycogenolysis

Breakdown of glycogen to glucose -> To get ATP.

Anabolism

Building tissue (steroids)

Fast twitch

Burns carbs

Slow twitch

Burns fat

Water soluble vitamins

C, B1, B2, B12, folic acid. Animal products only

HR x SV =

C.O.

What you can do about stress..

Exercise, Nutrition, Time Management, Social support.

To improve VO2 max:

Exercise: 3x per week, at or above THR for 20mins.

Cardiovascular disease is the second leading cause of death in the U.S.

FALSE

Adding a pound of muscle changes metabolism by about 75 calories per day.

False

Amino acid supplements will increase muscle mass.

False

Athletes need vitamin supplementation above the requirements of the "normal" person.

False

Exercises that are contraindicated are the ones that are the most recommended.

False

Fat is a primary fuel fort the ATP-PC system.

False

Strength is best developed at an intensity of 60% of 1 RM.

False

Stretching is the same thing as warming up.

False

Yogurt is rated a "super food" because it:

Fights unhealthy microorganisms in the body.

Gluconeogenisis

Formation of glucose. Creating sugar from non-sugar.

Designing an exercise program (C.V. Endurance Training):

Frequency, Intensity, Duration and Individual differences.

BMI

Function of height and weight. Under 25=GOOD Over 30=Excess body fat

HDL

Good cholesterol

High fat associated with...

High risk of coronary heart disease and coronary artery disease, stroke, high blood pressure, diabetes, osteoarthritis, gallstones, gallbladder disease, kidney disease.

Minerals

Iodine, Iron, Calcium, Phosphorus, Magnesium, Sodium, Potassium, Chloride.

Types of weight training exercises

Isometric: (static) not moving. not recommended. Isotonic: (dynamic) moving. -Concentric(shortens) & Eccentric(lengthens) -Constant(free weights) & Variable(weight machines) Isokinetic: applying force at a constant speed.

Sprain

Joint ligaments

Body flexibility is:

Joint specific

Oxygen deficit

Lactic acid build up. Amount of O2 lacking before reaching steady state.

Risky Exercises

Lumbar hyperextension Cervical Hyperextension Knee hyperflexion

Average resting heart rate

Male = 68 Female=74

Dietary sources of cholestorol

Meat, fish, egg yolks

4 food groups

Milk, meat, breads, & cereals, fruits & veg

8 food groups

Milk, meat, dark green &yellow veg, citrus fruits, veg, bread(whole grain), cereal &potatoes, fats.

Healthy fats

Mono & poly unsaturated

Ideally, to reap weight control benefits, aerobic exercise should be performed _____ days of the week.

Most

Progressive overload

Muscle subjected to greater than normal load to adapt and change.

Strain

Muscle tendons

Steady state

O2 demand being met by O2 supply. Body giving you enough O2.

Compound fats

Phospholipid, Lipoproteins

Phytochemicals

Plant matter affect human physiology. Eliminate toxins from environment.

6 classes of nutrition

Protein, carbohydrate, fat, vitamins, minerals & water.

Slow-sustained stretching is the most _____ flexibility technique.

Recommended

Methods to apply overload principle

Resistance, workload, duration and rest periods.

Three principles of exercise:

S.A.I.D., Progressive overload, reversibility.

Unhealthy fats

Saturated & trans fats

Disaccharides

Simple sugars: 2 sugars Sucrose(table sugar) Lactose(milk sugar) Maltose(glu&glu)

Monosaccharides

Simple sugars: Glucose, fructose, galactose.

The storage form of glucose in plants is:

Starch

Types of Stretching

Static stretching (safest) Ballistic stretching (using movement/speed) PNF (cause stiffness/soreness)

Blood ejected from the heart with each beat is called the:

Stroke volume

Heart rate reserve (HRR) is calculated by:

Subtracting resting rate from maximal heart rate

Hemoglobin transports oxygen in the blood.

TRUE

On average, one gram of carbohydrate supplies four calories.

TRUE

Research shows that deterioration of the human body can be hastened by physical inactivity.

TRUE

Supplements not necessary if eating healthy diet of >1200 calories.

TRUE

The intensity of a flexibility stretch should only be to the point of mild discomfort.

TRUE

The most readily available energy in the body is from the ATP molecule.

TRUE

Tobacco use is the largest cause of preventable death in the U.S.

TRUE

Catabolism

Tissue breakdown

Hydrogenation of fats:

Transforms fats into trans fatty acids.

Simple fats

Triglyceride saturated or unsaturated. If liquid at room temp, then unsaturated.

Body fats

Triglycerides, Cholesterol, lecithin, Vitamin A, D, E, K, bile acids (fat soluble)

A motor unit is the motor neuron and the muscle fibers (cells) that it innervates.

True