KIN 121 Final Exam Study
Identify and describe the ranges of body mass index (BMI) and describe the factors that impact the relationship between BMI and body fat percentage.
A BMI between 18.5and 24.9is considered normal and desirable. • Our example (from previous slide) falls in the "normal" and "desirable" range. It is important to also consider body fat distribution and other disease risk factors. • Measurement of weight circumference is one method of assessing body fat distribution.
Describe the recommended intensity level for endurance exercise for purposes of weight loss.
moderate- intensity endurance exercise can burn a significant number of calories, translating into less calorie restriction to maintain energy balance and weight loss.
set point theory
suggest our bodies maintain a generally stable weight in a narrow range- and the rate at which our body burns calories adjust according to how much we eat. - our set point can change, but physiological factors may make it easier to maintain a higher rather than a lower set point
Hypertension
sustained abnormally high blood pressure. occurs when too much force is exerted against the walls of the arteries. it is a form of CVD in itself and is a risk factor for other forms including heart attacks and strokes. often is referred to as a silent killer, because it usually has no symptoms
Identify and describe the factors that can change the risk of cardiovascular diseases -unhealthy cholesterol levels
Unhealthy cholesterol level- adequate cholesterol is essential; excess cholesterol can clog arteries and increase the risk CVD. the risk of CVD increases with higher LDL levels. recommended test is a fasting lipoprotein profile. in general, high LDL, total cholesterol, and triglyceride levels, combined with low HDL levels, are associated with higher risk guidelines for treatment focus on lifestyle changes and therapy with statins a group of medications that lower LDL
Vigorous Physical Activity
Vigorous physical activity causes rapid breathing and a substantial increase in heart rate. • The daily total of physical activity can be accumulated in multiple bouts of 10 or more minutes per day. • 6+ METS
Atrophy
a decrease in the size of muscle fibers, usually attributable to inactivity.
Fight,flight, or reaction
a defense reaction that prepares a person for conflict or escape fight or flight gives you the heightened reflexes and strength to respond to danger freeze response stops all motion and is driven by a different neurotransmitter
Soluble (viscous) fiber
a fiber that dissolves in water or is broken down by bacteria in the large intestine
What is MyPlate?
a food group plan that provides practical advice to ensure a balanced intake of the essential nutrients.
Atherosclerosis
a form of CVD in which the inner layers of artery walls are made thick and irregular by plaque deposits; arteries become narrowed, and blood supply is reduced Plaque- deposit of fatty and other substances on the inner wall of an artery
Hardiness
a form of optimism, allows some people to view potential stressors as challenges and opportunities and to view fewer situations as stressful.
low-density lipoprotein (LDL)
a lipoprotein containing a moderate amount of protein and a large of cholesterol. "bad" cholesterol
High-density lipoprotein (HDL)
a lipoprotein containing relatively little cholesterol that helps transport cholesterol out of the arteries; "good" cholesterol
Describe what happens to performance and well-being as stress levels go up.
a moderate level of stress challenges individuals in a way that promotes optimal performance and well-being. too little stress, and people are not being challenged enough to improve, too much stress, and the challenges become stressors that can impair physical and emotional health
Phytochemical
a naturally occurring substance found in plant foods that may help prevent chronic diseases such as cancer and heart disease
Describe General Adaptation Syndrome (GAS) and its stages
a pattern of stress responses consisting of 3 stages -alarm, resistance, and exhaustion alarm stage- the body is more susceptible to injury because it is geared up to deal with a crisis. resistance stage- a new level of homeostasis in which the body is more resistant to disease and injury than normal exhaustion is a life-threatening result when a stressor persists of several stressors occur in succession
Eating disorder
a serious disturbance in eating patterns or eating-related behavior, characterized by a negative body image and concerns about body weight or body fat
antioxidant
a substance that protects against the breakdown of food or body constituents by free radicals
Rating Of Perceived Exertion
a system of monitoring exercise intensity by assigning a number to the subjective perception of target intensity.
Passive Stretching
a technique in which muscles are stretched by force applied by an outside source.
Active Stretching
a technique in which muscles are stretched by the contraction of the muscles.
Balistic Stretching
a technique in which muscles are stretched by the force generated as a body part is repeatedly bounced , swung, or jerked.
Isokinetic Exercise
a type of dynamic exercise that provides variable resistance to a movement, so that the movement occurs at a constant speed no matter how much effort is exerted.
Variable Resistance Exercise
a type of dynamic exercise that uses a changing load, providing a maximum load at the strongest point in the affected joint's range of motion.
Constant Resistance Exercise
a type of dynamic exercise that uses a constant load throughout a joint's full range of motion.
Cholesterol
a waxy substance found in the blood and cells and needed for the synthesis of cell membranes, vitamin D, and hormones
Stressor
any stressor or psychological event or condition that produces usually negative reactions
Identify and describe the factors that can change the risk of cardiovascular diseases- high blood pressure
high blood pressure: blood pressure is measured with a sphygmomanometer. experts advise anyone with elevated blood pressure to monitor their blood pressure several times a week. Category systolic and/or diastolic normal below 120 and below 80 Elevated 120-129 and below 80 stage 1 130-139 or 80-89 hypertension stage 2 hypertension 140 or higher or 90 or higher
Financial Wellness
is the ability to live within your means and manage your money in a way that gives you peace of mind qualities and behaviors: understanding how money works, avoiding debt, saving money for suture use, be wary for credit cards, emotions related to money (e.g. gambling)
Occupational Wellness
is the level of happiness and fulfillments and gain through your work - prestige, titles -salary connected to the meaning of your work qualities and behaviors: enjoying what you do, building relationships at work, segregation work and self, taking on challenges
how much water do human need daily?
men- 3.7 total liters women- 2.7 liters
Parasympathetic division
moderates the excitatory effect of the sympathetic division, slowing metabolism and restoring energy supplies
extra calorie facts
people need 2,00 calories a day to meet their energy needs 3 classes of nutrients provide energy fat= 9 calories per gram protein= 4 calories per gram carbohydrate=4 calories per gram
fast twitch fibers
white muscle fibers that contract rapidly and forcefully but fatigue quickly. Usually recruited for actions requiring strength, power, or speed
Stroke
An impeded blood supply to some part of the brain resulting in the destruction of brain cells; also called cerebrovascular accident (CVA) a thrombotic stroke is caused by a blood clot in an artery that has been narrowed or damaged by atherosclerosis an embolic stroke is caused by an embolus, wandering blood clot that may become wedged in a cerebral artery a hemorrhagic stroke occurs when a blood vessel in the brain bursts, spilling blood into the surrounding tissue
Describe suggestions for how to start (number of sets, repetitions) muscular strength and endurance exercise
Begin training by choosing a weight you can easily move through 8-12 repetitions for one set. • Gradually add weight and sets until you can perform one to three sets of 8-12 repetitions for each exercise. • Expect to improve rapidly during the first 6-10 weeks. After that, gains come more slowly
Other eating plans
DASH- dietary approaches to stop hypertension focuses on sodium, potassium, and other nutrients of concern for managing blood pressure HARVARD healthy eating plate like MyPlate in food quantity and includes a visual reminder to stay active
The difference between Eustress and Distress.
Eustress: stress resulting from a pleasant stressor Distress: stress resulting from an unpleasant stressor
Describe the following regarding diabetes: Prevention
about 90% of cases of type 2 diabetes could be prevented if people adopted healthy lifestyle behaviors -regular physical activity -moderate diet -modest weight loss not smoking or quitting can also help prevent or delay getting type 2 diabetes and has innumerable other benefits.
Hyperplasia
an increase in the number of muscle fibers.
Systole
contraction of the heart
Osteoporosis
loss of bone mass
Energy density
number of calories per ounce or gram of weight in a food
Wellness
optimal health and vitality, encompassing all the dimensions of well-being
Sedentary
physically inactive; literally, "sitting.
why should we avoid added sugars
sugars that are added by food manufacturers or people for their personal use. -provide empty calories -food high in added sugar is high in calories and low in nutrients and fiber - food promoted as being low in fat are often high in added sugars
Stress
the mostly negative physical and emotional experience that accompanies the stress response
Health
the overall condition of body or mind and the presence or absence of illness or injury
Cardiorespiratory System
the system that circulates blood through the body; consists of the heart, blood vessels, and respiratory system.
Energy balance
a condition that occurs when energy intake equals energy expenditure
why is water important?
- a person can live 50 days without food but only a few days without food - water is used in the digestion and absorption of food -it is the medium in which most chemical reactions in the body takes place - some water-based fluids such as blood transports substances around the body - others serve as lubricants or cushions - water also helps regulate body temperature
Steps to developing a personal fitness program
1. set goals 2.select activities 3. target FITT 4. goals and rewards 5. include lifestyle activities 6. develop tools to monitor 7. commit to it
Body Mass Index (BMI)
A measure of body fat that is the ratio of the weight of the body in kilograms to the square of its height in meters.
Kilocalorie
A measure of energy content in food; 1 kilocalorie represents the amount of heat needed to raise the temperature of 1 liter of water 1°C; commonly referred to as calorie.
Dynamic Flexibility/Stretching
Dynamic flexibility is the ability to move a joint through its range of motion with little resistance.
Describe the current recommendations for muscular strength and endurance exercise in relation to the FITT-VP principle
Frequency of exercise: • The ACSM recommends at least two nonconsecutive days a week for weight training. • Allow at least one day of rest between workouts. Intensity of exercise: • The amount of weight (resistance) lifted determines the way the body adapts. • The weight should be heavy enough to fatigue the muscles but light enough to complete the repetitions with good form. Time of exercise: • To improve fitness, you must perform enough repetitions to fatigue your muscles. • For general fitness, try 8-12 repetitions of each exercise. • Set: a group of repetitions followed by a rest period. • You can make gains with a single set; most serious weight trainers do at least three. • The length of a rest interval depends on the amount of resistance. • Possible signs of overtraining include lack of progress, chronic fatigue, decreased coordination, and chronic muscle soreness. Type or mode of exercise: • For overall fitness, you need to include exercises for your neck, upper back, shoulders, arms, chest, abdomen, lower back, thighs, buttocks, and calves. • It is important to balance exercises for opposing (antagonistic) muscle groups. Exercise the large-muscle groups first and then the small-muscle groups; and also order exercises to work opposing muscle groups in sequence Volume: • Volume is the product of frequency, intensity, and time. • The volume of a specific exercise during a weight training workout is the amount of weight lifted multiplied by the number of reps and sets. • Change the components from time to time. Progression: • Progress happens rapidly when training begins but slows as you become more fit. • You can progress systematically by adding weight or sets as you gain strength and power.
· Describe the current recommendations for cardiorespiratory endurance as they relate to the FITT-VP principle.
Frequency of training: • Most experts recommend three to five days per week. Intensity of training: • You must exercise intensely enough to stress your body so that fitness improves. • Choose the method that is best for you.
Basic steps of designing exercise programs
Getting medical clearance: • Risk from death in exercise is small. • People of any age who are not at high risk for serious health problems can safely exercise at a moderate intensity. • The Physical Activity Readiness Questionnaire for Everyone (PAR-Q+) can help evaluate exercise safety. • Physicians may recommend an exercise stress test or a graded exercise test (GXT) to determine if a person might have heart problems when exercising Assessing yourself: • Assess your current level of fitness for each of the five health-related fitness components. Setting goals: • The ultimate goal of every health-related fitness program is wellness that lasts a lifetime. • Your specific goals must be important enough to you to keep you motivated. • First, think carefully about your goals, and be clear about why you are starting a program Choosing activities for a balanced program: • An ideal fitness program combines a physically active lifestyle with systematic exercise to maintain physical fitness. • Cardiorespiratory endurance is developed by continuous rhythmic movements of large-muscle groups. • Muscular strength and endurance can be developed through resistance training or calisthenics. • Flexibility is developed by stretching the major muscle groups regularly and with proper technique.
Describe the impact that healthy habits have on life expectancy
Healthy habits: -Healthy diet -Physical activity -Healthy body weight levels -Avoiding smoking limiting alcohol intake Men and women that had all 5 healthy habits had longer lifespans (habits present at 50) Women- 14 yrs longer than those with no healthy habits Men- 12 yrs longer than people with no healthy habits
Physical Wellness
Includes fitness level and ability to care for oneself -overall condition -absence of disease -ability to take care of self -concept of take care now.... benefit later quality and behaviors- eating well, exercising, avoiding harmful habits, regular physician checkups, avoiding injuries.
· Describe the benefits of flexibility (4 categories)
Joint health- When muscles and other tissues supporting a joint are tight , the joint is subject to stresses that can cause deterioration. • Tight quadriceps muscles leads to strain on kneecap • Poor joint flexibility can also cause abnormalities in joint lubrication, leading to deterioration of the cartilage cells lining the joint. Reduction of Bone/Joint Disease Injury prevention and Prevention of lower back pain- poor spinal stability puts pressure on the nerves leading out from the spinal column and can lead to low-back pain. • people with either high or low flexibility seem to have an increased risk of injury. • stretching programs are important for older adults, people who play high-power sports, workers involved in brief bouts of intense exertion, and those who sit for prolonged periods. note that static stretching before a high-intensity activity may increase the risk of injury (interferes with neuromuscular control). Additional benefits - • Relief of aches and pains • Constant sitting with lack of stretching = tense muscles • Stretching relieves tension and reduces muscle damage • Relief of muscle cramps • Muscle cramps are caused by increased electrical muscular activity • Light stretching relaxes the muscle by reducing electrical activity • Improved blood vessel health • Stretching reduces Blood Pressure (Systolic and diastolic) and reduces arterial stiffness • Improved body position & strength for sports (and life) • Allows you to do more things for longer throughout your life • More Power! Example: Punters in American Football • Maintenance of good posture and balance • Body symmetry • Poor posture leads to structure change and possibly kyphosis Relaxation • Improving impaired mobility • Improved functional capacity for people with multiple types of conditions
Describe what determines flexibility (4 categories)
Joint structure -The flexibility of a joint depends partly on the nature and structure of the joint. • Hinge , such as those in your fingers and knees, lock when fully extended. • Ball and socket joints like the hip enable movement in many directions. • Muscle elasticity and Muscle length - • Soft tissues: tissues of the human body that include skin, fat, linings of internal organs and blood vessels, connective tissues, tendons, ligaments, muscles, and nerves. • Collagen: white fibers that provide structure and support in connective tissue. • Elastin: yellow fibers that make connective tissue flexible. • Elastic elongation: temporary change in the length of muscles, tendons, and supporting connective tissues. Plastic elongation: long-term change in the length of muscles, tendons, and supporting connective tissues. • Nervous system regulation- • When a muscle is stretched (lengthened), proprioceptors detect the amount and rate of the change in muscle length and send a signal to the spinal cord. • The spinal cord sends a signal back, triggering a muscle contraction that resists the change. • Another signal is sent to the opposing muscle (antagonist), causing it to relax and facilitate contraction of the stretched (agonist) muscle.
Describe the changes in life expectancy between 1850 and 2022
Life expectancy has roughly doubled since 1850. In 1850, infectious disease and poor environmental conditions shortened many lives. •A person could expect to live only about 38-40 years. •Common curable conditions today (pneumonia, diarrhea, etc.) killed many people The rate of improvement has slowed and, in some recent years, actually declined—even without factoring in the COVID-19 pandemic.
· Describe the similarities & differences between the concepts of overweight and obesity.
Overweight: body weight above the recommended range for good health. • Sometimes defined as a body mass index between 25 and 29.9, a measure of the proportion of weight to height. Obesity: severely overweight, characterized by an excessive accumulation of body fat. • May be defined in terms of some measure of total body weight or a body mass index of 30 or more. • Severely obese may be defined in terms of some measure of total body weight or a body mass index of 40 or more.
Describe the similarities and differences between physical activity and exercise
Physical activity- body movement that is carried out by the skeletal muscles and requires energy. Exercise- planned, structured, repetitive movement intended to improve or maintain physical fitness Physical activity is essential to health and confers wide-ranging health benefits, but exercise is necessary to significantly improve physical fitness
Physical fitness (health related fitness)
Physical fitness- set of physical attributes that allows the body to respond to stress of physical effort (characteristics)
Progressive Overload
Progressive overload: the training principle that progressively increasing amounts of stress on the body causes adaptation that improves fitness. • "Keep your body guessing!" The amount of new activity added above a person's usual level is known as overload. The amount of overload is important. • The exercise needed to improve fitness depends on the individual
Static Flexibility/Stretching
Static flexibility is the ability to hold an extended position at one end or point in a joint's range of motion.
Describe resting heart rate (RHR) and its relationship to target heart rate zone and heart rate recovery and also understand how regular exercise impacts RHR
Target heart rate zone: the range of heart rates that should be reached and maintained during cardiorespiratory exercise to obtain optimal training effects. · Be able to calculate the target heart rate zone for any given age (e.g. 25 years old). o From 65% to 90% of your maximal heart rate Determine Max Heart Rate (MHR): • 220-age = MHR Then multiply MHR by the upper and lower limit: • Let's say you are 20 years old: • 200 x 0.65 = 130 BPM (lower end) 200 x .90 = 180 BPM (upper end
Resting Metabolic Rate (RMR)
The energy required (in calories) to maintain vital body functions, including respiration, heart rate, body temperature, and blood pressure, while the body is at rest.
Range Of Motion
The full motion of a joint
Describe the FITT- VP principle & how it can be used to progressively overload the body
The overload needed to maintain or improve a particular level of fitness for a particular fitness component is determined through four dimensions known as FITT: • Frequency—how often. • Intensity—how hard or how fast. • Time—how long (duration). • Type—mode of activity. Additional components to consider: • Volume—how much (frequency intensity time). • Progression—how a program advances over time
Purging
The use of vomiting, laxatives, excessive exercise, restrictive dieting, enemas, diuretics, or diet pills to compensate for food that has been eaten and that the person fears will produce weight gain
Describe the role of the core muscles to reduce/prevent low back pain
They stabilize the spine and help transfer force between the upper body and lower body. The best exercises for low-back health are whole-body exercises that force core muscles to stabilize the spine in many different directions.
Cardiovascular Disease
a collective term for various diseases of the heart and blood vessels. -heart disease, heart attack, stroke, and angina (chest Pain) - blood vessel diseases, arrhythmias (heart rhythm problems), congenital heart defects, and other conditions CVD is the leading cause of death in the united states.
Glycogen
a complex carbohydrate stored in the liver and skeletal muscles, the major fuel source during most forms of intense exercise.
Overtraining
a condition caused by training too much or too intensely, characterized by lack of energy, decreased physical performance, and aching muscles and joints
Risk factor
a condition that increases one's chances of disease or injury
Resilience
allows people to accept reality, hold on to a belief that life is meaningful, and improvise
Fats
also known as lipids are the most calorie dense form of energy at 9 calories per gram
Cross Training
alternating two or more activities to improve a single component of fitness.
Describe the current ACSM Recommendations (using the FITT principle) for cardiorespiratory endurance
an appropriate schedule is 3-5 times a week note your target heart rate zone or rating of perceived exertion (RPE) your target workout time should be 20-60 minutes per day, depending on intensity
Anorexia nervosa
an eating disorder characterized by a refusal to maintain body weight at a minimally healthy level and an intense fear of gaining weight or becoming fat; self-starvation
Bulimia nervosa
an eating disorder characterized by recurrent episodes of binge eating and then purging to prevent weight gain
free radical
an electron-seeking compound that can react with fats, proteins, and DNA, damaging cell membranes and mutating genes in its search for electrons; produced through chemical reactions in the body and by exposure to environmental factors such as sunlight and tobacco smoke
Micronutrient
an essential nutrient required by the body in minute amounts
Macronutrient
an essential nutrient required by the body relatively large amounts
Proteins
an essential nutrient that forms important parts of the body's main structures (muscles and bones) as well as blood, enzymes, hormones, and cell membranes; also provides energy.
Hypertrophy
an increase in the size of muscle fibers, usually stimulated by muscular overload, as occurs during strength training.
Describe the current ACSM Recommendations (using the FITT principle) for muscular strength and endurance
at least 2 nonconsecutive days per week is recommended include 1 or more sets 8-12 repetitions of 8-10 exercises that work all major muscle groups
what role does gut microbiota play in contributing to human weight and body composition?
bacteria in the intestine helps digest the foods you eat people with the overweight have different composition of intestinal flora suggesting these bacteria may be involved in obesity consumption of processed foods linked to less diverse intestinal flora
Describe the exercise guidelines specific to arthritis
begin an exercise program as early as possible in the course of the disease warm up thoroughly before each workout to loosen stiff muscles and lower the risk of injury for cardiorespiratory endurance exercise, avoid high impact activities that any damage arthritic joints strength train whole body perform flexibility exercises daily to maintain joint mobility
Describe the exercise guidelines specific to obesity
begin and choosing low to moderate intensity activities, and increase intensity slowly as your fitness improves exercise moderately for 60 minutes or more every day choose non- or low weight-bearing activities such as swimming water exercises, cycling, or walking stay alert for symptoms of heat related problems ease into your exercise program; increase overload gradually include strength training in your fitness program include as much lifestyle physical activity in your daily routine as possible
Overweight
body weight above the recommended range for good health -it is sometimes defined as a body mass index between 25 and 29.9, a measure of the portion of weight to height
Describe the tools that can be used to monitor physical fitness gains/losses
charts, apps, and support networks
Lifestyle choices
conscious behaviors that can increase or decrease a person's risk of disease or injury. • Examples: never smoking, getting regular
Heart attack
damage to, or death of, heart muscle, resulting from a failure of the coronary arteries to deliver enough blood to the heart; also known as myocardial infarction (MI) - although a heart attack may come without warning, it is usually the result of a long- term disease process
Environmental Wellness
defines by livability of your surroundings, including the health of the planet. -safety of food and water supply -violence in society protecting self from hazards qualities and behaviors: accessing clean resources, sustainable development, reducing pollution and waste
Aerobic
dependent on the presence of oxygen
Diabetes and the types of diabetes
diabetes mellitus- a disease that disrupts normal metabolism, interfering with cells ability to take in glucose for energy production type 1 diabetes- body's immune system destroys the insulin producing cells in the pancreas type 2 diabetes- develops slowly, and about 1/5 of affected individuals are unaware of their condition. the pancreas fails to produce enough insulin, cells are resistant to insulin, or both. gestational diabetes- occurs 2-10% of people during pregnancy. these people have up to a 60% chance of developing diabetes within 10-20 years prediabetes- describes blood glucose levels that are higher than normal but not high enough for a diagnosis of full- blown diabetes
Identify and describe the factors that can change the risk of cardiovascular diseases- diabetes
diabetes- increased risk of CVD, elevated blood glucose levels can damage the lining of arteries. diabetics also often have other risk factors. even those whose diabetes is under control face an increased risk.
Describe how stress influences the risk of getting cardiovascular disease
during stress response, heart rate increases, blood vessels constrict, and blood pressure rises chronic high blood pressure is a major cause of strokes and heart attacks people who respond to situations with anger and hostility are more likely to have heart attacks
Identify and describe the ways people can protect themselves against cardiovascular disease
eat a healthy diet exercise regularly avoid tobacco know and manage your blood pressure know and manage your cholesterol levels develop ways to handle stress and anger
Describe the effective and ineffective behavioral responses to stress.
effective- talking, laughing, exercising, meditating, learning time-management skills, and becoming more assertive can promote wellness ineffective- overeating; expressing hostility; and using tobacco alcohol, or other drugs
Insoluble fiber
fiber that does not dissolve in water and is not broken by bacteria in the large intestine
Coronary heart diesease (CHD)
heart disease caused by atherosclerosis in the arteries that supply blood to the heart muscle; also called coronary artery disease (CAD) a blockage of a coronary artery causes a heart attack a blockage of a cerebral artery causes a stroke
Obesogenic
encouraging overconsumption of calories and discouraging physical activity where we live or work
Identify the effective ways of managing stress discussed in class
exercise nutrition social support communication time management cognitive techniques relaxation and body awareness techniques
Describe the exercise guidelines specific to asthma
exercise regularly carry out medication during workouts and avoid exercising alone warm up and cool down slowly to reduce the risk of acute attacks when starting an exercise program, choose self-paced endurance activities educate yourself about situations that can trigger an asthma attack, and act accordingly when exercising
Essential Fat
fat incorporated in various tissues of the body that is critical for normal body functioning. o 3-5%of total body weight in men o 8-12%in women
Subcutaneous Fat
fat located under the skin.
Saturated fats
fatty acids found mostly in animal products and tropical oils, usually solid at room temperature
Unsaturated fats
fatty acids found primarily in plant foods, usually liquid at room temperature
what role does food marketing and public policy play in contributing to human weight and body composition?
food marketing and pricing, food production and distribution systems, and national agricultural policies all impact our food choices. low-income neighborhoods often have only fast-food venues public policies can be used to promote healthier choices
what role does genetics play in contributing to human weight and body composition?
genetics affects metabolic rate, and many factors reduce metabolic rate making weight management challenging
Arrythmia
if the electrical impulses that control heartbeat are disrupted, the heart may beat too quickly
Describe the benefits of getting adequate sleep
improves memory, creativity, and mood fosters feelings of competence and self-worth works against depression and anxiety lowers food craving and maintains the immune system helps prevent cardiovascular disease, diabetes, weight gain, certain cancers, and neurodegenerative diseases
Describe the role that cost (e.g., money, fees, gym memberships, etc.) plays in maintaining fitness.
in 2021, average cost of gym memberships - lower end around $31 per month on average, higher end around $44 per month. annual cost ranges from $160 per year to just under $1000 per year alternative ways to mitigate cost home workouts, exercise equipment visual trainers consider the safety of home exercise (if dangerous, it is not worth it)
Interpersonal Wellness
includes the ability to develop and maintain satisfying and supportive relationships -capacity for relationships -support network quality and behaviors: ability to create/ relationships, communication skills, building healthy networks of social interaction
Describe how stress impacts the immune system
increased levels of stress hormones are linked to a decrease in the number and functioning immune cells some of the health problems linked to stress-related changes include vulnerability to colds and other infections, asthma, and allergy attacks, and flare ups of chronic diseases chronic stress may cause prolonged secretion of cortisol and accelerate the course of diseases that involve inflammation mood, personality, behavior, and immune function are intertwined
Intellectual wellness
involves active, curious minds that are able to detect problems and seek solutions to questions about themselves and the larger world -people who enjoy intellectual wellness never stop learning -seeking out new experiences that enlightened and broaden perspectives quality and behaviors: openness to new ideas, willingness to question, critical thinking, problem solving curiosity
Spiritual Wellness
involves the guiding beliefs, principles, or values that give meaning and purpose to life -it may be based in an organized religion or not -finding meaning and purpose in life qualities and behaviors: capacity for love, compassion, forgiveness, caring for others, sense of belonging to something greater than yourself
Describe the impacts that overweight and obesity play on human health
it increases risk of cardiovascular disease (CVD), hypertension, certain forms of cancer gallbladder disease, kidney disease, respiratory problems, joint diseases, skin problems, impaired immune function, and sleep disorders/ nearly 90% of people with type 2 diabetes are affected by overweight or obesity when diagnosed
What is the U.S. population's eating pattern like?
low in vegetables, fruits, whole grains, dairy, seafood, and oils high in processed grains added sugars, saturated fats, sodium, meats, poultry, and eggs.
Concentric Muscle contraction
muscle applies enough force to overcome resistance and shortens as it contracts.
Dietary Fiber
nondigestible carbohydrates and lignin that are present in plants
Describe 3-5 different training methods/equipment for strength & endurance exercises.
o Resistance bands; § Made of elastic strips or tubes § Resistance given at all locations of movement § Increased resistance as the band extends § Lower cost and increased availability o Exercise (stability) balls; § Made of soft plastic or synthetic rubber § Forces the body to use stabilizing muscles not often used in machines § Multiple sizes, depending on body size and can incorporate it into current exercises § Provides opportunity for full body workout § Lower cost and wide availability • Vibration training; • Training on a vibrating platform • Used while doing typical exercises (push ups, squats, lunges, etc.) • Activates stretch receptors in muscles, triggering thousands of minor contractions • Very minor additional impacts over regular training
Identify and describe the factors that can change the risk of cardiovascular diseases-obesity
obesity- the risk of death from CVD is 2-3 times higher in people with a body with a mass index (BMI) in these obese range above 30 . for every five- unit increment of BMI, a person's risk of death from CHD increases 30%. fat collects in the abdomen is more dangerous that fat around the hips. even modest weight reduction can reduce CVD risk.
Anaerobic
occurring in the absence of oxygen.
Identify and describe the factors that can change the risk of cardiovascular diseases- physical inactivity
physical inactivity- at risk for CVD about one in every three Americans is sedentary during leisure time. exercise is the closest thing to a magic bullet against heart disease
What has happened to the portion sizes of food in America since the 1950's?
portion sizes have been growing
Hydrogenation
process by which hydrogens are added to unsaturated fats, increasing degree of saturation and turning liquid oils into solid fats
Describe the exercise guidelines specific to children and adolescents
provide opportunities for children and adolescents to exercise every day during family outings, choose dynamic activities for children younger than 12, emphasize skill development and fitness rather than excellence in competitive sports make sure children are developmentally capable of participating in an activity be sure that they get plenty of water when exercising in the heat and that they are dressed properly in the cold
sympathetic division
reacts to danger or other challenges by almost instantly accelerating body processes.
Slow- Twitch fibers
red muscle fibers that are fatigue resistant but have a slow contraction speed and a lower capacity for tension. Usually recruited for endurance activities.
Cultural Wellness
refers to the way you interact with others who are different from you and includes accepting, valuing, and celebrating different cultural ways -gender, race, religion, ethnicity, sexual orientation, customs -suspending judgement of others - valuing your own and others cultural perspectives quality and behaviors: interaction with those that are different than you, avoiding stereotyping others based on culture.
Emotional Wellness
reflects your ability to understand and deal with your feelings -attention paid to thoughts/feelings -monitoring reactions to events - identifying obstacles - self acceptance, self- esteem, self confidence quality and behaviors: optimism, trust, acceptance of your feelings, sharing feelings with others
Diastole
relaxion of the heart
Eccentric Muscle Contraction
resistance is greater than the force applied by the muscle and the muscle lengthens as it contracts; also called a plyometric contraction.
Describe the following regarding diabetes: Treatment methods
routine screening for diabetes is recommended for people over the age of 45 and anyone younger who is at high risk. there is no cure. diabetes can be managed successfully by keeping blood sugar levels within safe limits through diet, exercise, and, if necessary, medication
Describe the exercise guidelines specific to pregnancy
see your physician about possible modifications needed for you pregnancy continue mild to moderate exercise routines at least 3 times a week favor non-or low-weight-bearing exercises avoid exercise in a supine position after the first the first trimester avoid exercise that could cause loss of balance, especially in the 3rd trimester, and exercise that might injure the abdomen, stress the joints, or carry a risk of falling avoid activities involving extremes in barometric pressure drink plenty of fluids, and exercise in well ventilated areas to avoid heat stress- especially during the 1st trimester do 3-5 sets of 10 Kegel exercises daily after giving birth, resume pre pregnancy exercise routines gradually, based on how you feel
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
Obesity
severely overweight, characterized by excessive accumulation of body fat - also defined in terms of some measure of total body weight or a body mass index of 30 or more - weight loss of just 5-10% in individuals with obesity can reduce the risk of weight-related health conditions and increase life expectancy
what role does sleep play in contributing to human weight and body composition?
short sleep duration and sleep debt are associated with increased BMI and abdominal obesity lack of sleep may affect hormone levels appetite regulation and metabolism
what role does fat cells play in contributing to human weight and body composition?
some people are born with an above average number of fat cells and thus have the potential to store more body weight overeating at critical times can also create more fat cells fat tissue sends out chemical signals to be replenished affecting multiple organs and systems
Identify diagnostic tools for heart disease/heart attacks
stress tests, electrocardiograms (ECG), angiograms, magnetic resonance imaging (MRI), computed tomography (CT), echocardiograms, and others
Describe the current ACSM Recommendations (using the FITT principle) for Flexibility
stretches should be performed at least 2 or 3 days per week when muscles are warm hold stretches for 10-30 seconds; do multiple repetitions of each exercise
Chronic disease
those that develop and continue over a long period of time
Autonomic nervous system
the branch of the nervous system that controls basic body processes; consists of the sympathetic and parasympathetic division
Stress response
the physical and emotional reaction to a stressor
Digestion
the process of breaking down food by mechanical and enzymatic action in the alimentary canal into substances that can be used by the body.
Nutrition
the science of food and how the body uses it in health and disease.
Metabolism
the sum of processes by which food energy and nutrients are made available to and used by the body
Endocrine system
the system of glands, tissues, and cells that secretes hormones into the bloodstream to influence metabolism and the other body processes
Specificity
the training principle that developing a particular fitness component requires performing exercises specifically designed for that component. A well-rounded exercise program should include exercises geared to each component of fitness. • If you want to be good at running long distances, then you run long distances. • If you want to be able to lift heavy weights, then you need to lift heavy weights (safely).
Adipose Tissue
tissue in which fat is stored; fat cells.
My Plate Recomendations
vegetables and fruits: fill half your plate with fruits and vegetables vary your veggies and choose whole fruits Grains make at least half your grains whole grains dairy move to low fat and fat free options protein vary your protein routine, choosing at least one serving of plant proteins per day oils avoid trans fats solid fats and added sugars the average American consumes nearly 800 calories a day from these sources, well above recommended amounts
Describe how you can "Periodize" your exercise (e.g., how can you periodize the transition from walking to jogging).
walk 200 yards, then job 100 yards, and repeat, and progressively build up
Describe the following regarding diabetes: Warning signs
warning signs: -frequent urination -extreme hunger or thirst -unexplained weight loss - extreme fatigue -blurred vision -frequent infections -cuts and bruises that are slow to heal -tingling or numbness in the hands or feet -generalized itching with no rasj
Describe the current recommendations for flexibility exercises as they relate to the FITT-VP Principle
· Head turns and tilts · Towel stretch · Across-the-body and overhead stretches · Upper-back stretch · Lateral stretch · Step stretch Side lunge
Describe the differences in the three (3) energy systems
· Immediate ("explosive") energy system: the system that supplies very short bursts of energy to muscle cells through the breakdown of cellular stores of ATP and creatine phosphate (CP). · Nonoxidative (anaerobic) energy system: the system that supplies energy to muscle cells for highly intense exercise of short duration by breaking down muscle stores of glucose and glycogen. · Oxidative (aerobic) energy system: the system that supplies energy to cells for long periods of activity through the breakdown of glucose, glycogen, and fats.
Know the benefits of cardiorespiratory endurance exercise (such as improved cardiorespiratory, improved cellular metabolism, reduces risk of chronic disease, further benefits)
· improved cardiorespiratory functioning Endurance exercises enhance heart health: • Maintaining or increasing the heart's blood and oxygen supply. • Improving the heart muscle's function . • Strengthening the heart's contractions • Increasing the heart's cavity size (in young adults). • Increasing blood volume. • Reducing blood pressure. • Reducing blood cholesterol and triglycerides and increasing HDL (good cholesterol). • Stabilizing the electrical activity of the heart, which protects against cardiac arrest—a malfunction in which the heart suddenly stops beating. · improved cellular metabolism, Cardiorespiratory training improves the body's metabolism: • Increasing the number of capillaries in the muscles. • Training muscles to make the most of oxygen and fuel. Regular exercise may also help protect cells from the damage caused by free radicals. Free radicals are agents that damage cells in a chemical manner. · reduced risk of chronic disease · Regular endurance exercise lowers your risk of cardiovascular disease (CVD). o Promotes healthy balance of fats (cholesterol) in the blood o Reduces high blood pressure o Reduces chronic inflammation o Improves repair at the cellular level · It also lowers risk of cancer, type 2 diabetes, and osteoperosis. o Type 2 Diabetes is a preventable disease where your body has a difficult time regulating blood sugar levels. o Exercise can help cells become more sensitive to insulin. o Osteoporosis is a disease resulting in bone density loss. § Weight bearing activity helps to build bone mass at a younger age and allows you to maintain it in years to come. · Exercise increases acute inflammation during and shortly after a workout, but it reduces chronic levels if the training is not severe. § Inflammation: the body's response to tissue and cell damage, environmental poisons, or poor metabolic health. · Physically fit people have a reduced risk of dying prematurely from all causes. · further benefits). Better control of body fat: • Excess calories are stored in the body as fat. • Regular exercise increases daily calorie expenditure. Improved immune function: • Exercise can have either positive or negative effects on the immune system—the physiological processes that protect us from diseases such as colds, bacterial infections, and even cancer. • Moderate endurance exercise boosts immune function; overtraining depresses it, at least temporarily. Improved psychological and emotional well-being: • Skill mastery and self-control enhance one's self-image. • Recreational sports provide an opportunity to socialize. • Endurance exercise lessens anxiety, depression, stress, anger, and hostility. Regular exercise also improves sleep
know and describe the current recommendations for physical activity on a weekly basis to promote health
• For substantial health benefits, adults should do at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity each week. • Increasing the volume and intensity of exercise results in additional health benefits. • Adults should also do muscle-strengthening activities. • Everyone should avoid inactivity
Moderate Physical Activity
• Moderate physical activity uses about 150 calories of energy and causes a noticeable increase in heart rate. METS: • 4 to 6 times as intense as at rest
Describe the major benefits of regular physical activity
• Physical Activity (PA) Guidelines Advisory Committee • Reviewed link of Moderate to Vigorous PA and all-cause mortality (deaths from all causes) • 150 Minutes of PA per week is enough to reduce mortality • Number of Minutes Exercised is directly related to reduction in risk of death • Conclusion: Get Moving!
The nine dimensions of wellness
• Physical. • Emotional • Intellectual .• Interpersonal. • Cultural. • Spiritual. • Environmental. Financial. • Occupational
SMART goals
• Specific - needs to list out exactly what you plan to accomplish • Measurable - need to be able to measure success or lack thereof • Attainable - need to be within physical limits • Realistic - need to have the ability to achieve the goal • Time frame-specific - need to be able to complete the goal within the time that you have available
· Describe the prevalence of obesity and how it changes over time.
• Today, 62-69%% of adult Americans are classified as obese or overweight. • Between 2008 and 2020, obesity rates increased most among middle-aged and older adults. • However, overweight and obesity rates have increased in every age and socioeconomic group, in both men and women, and in people in every part of the country. • Increased calorie intake. • More time spent in sedentary work and leisure activities. • Fewer short trips on foot and more by automobile. • Fewer daily gym classes for students. • More meals eaten outside the home. • Greater consumption of fast food. • Increased portion sizes. • Increased consumption of soft drinks and highly processed convenience foods.
