ch. 8 9 10

runner's knee

- series of problems involving muscles, tendons, & ligaments of knee -common abnormal movements of patella (kneecap) -women are more commonly affected because their wider pelvis results in a lateral pull on patella by muscles that act on knee -in women (and some men) this causes irritation to cartilage on back of patella & nearby tendons & ligaments -main symptom: pain experience when downward pressure applied to kneecap after knee is straightened fully , pain, swelling, redness & tenderness around patella & dull aching pain in center of knee

asthma

- regular physical activity strengthens respiratory muscles, improves immune system functioning & helps in weight maintenance - before engaging in exercise make sure your asthma is under control -keep inhaler nearby -warm-up & cool down properly; It's important you allow your lungs & breathing rate to adjust slowly -protect yourself from asthma triggers when exercising

rest periods

- rest period of 2-3 minutes is recommended

simple carbs

- (simple sugars) found naturally in fruits, many vegetables, dairy foods -common form of simple carbs is glucose -fruits & berries contain fructose (fruit sugar) -monosaccarides: glucose & fructose -body converts all types of simple sugars to glucose to provide energy to cells - disaccharides: combo of two monosaccharides, example is sucrose (granulated table sugar) -lactose (milk sugar) found in milk & milk products -maltose (malt sugar) common disaccharides -disaccharides must be broken down into monosaccharides before body can use them - americans consume too many refined carbs (carbs containing only sugars and starches) that have few health benefits & are major factor in epidemic of overweight & obesity - simple sugars in these foods come from added sugars, sweeteners put into flavor foods, make soda taste good, & ease our craving for sweets -more than 10 teaspoons per can are in soda -sugars found in high amounts: ketchup, barbecue sauce, flavored coffee creamers - derive 30-65% of calories from sugar -if sugar or high fructose corn syrup & cornstarch appear near the top product contains a lot of sugar

exercise selection

- -exercises that work a single joint (chest pressure) are effective for building specific muscle strength, where multiple-joint exercises (squat coupled with overhead press) are more effective for increasing overall muscle strength -selecting 8-10 exercises targeting all major muscle groups is generally recommend will ensure exercises are balanced for opposing muscle groups

fat cells & predisposition to fatness

- -obese people have excessive numbers of fat cells -average weight adult has 25-35 billion fat cells & moderately obese adult has 60-100 billion an extremely obese adult has 200 billion -hyperplastic obesity: usually appears in childhood & because of mothers diet before birth - critical periods for development of hyperplasia are the last 2-3 months of fetal development, the first year of life, & period between ages 9-13 -fat cells do not increase during adulthood -ability of cells to swell (hypertrophy0 & shrink carries over into adulthood -people with large numbers of fat cells may be able to lose weight by decreasing the size of each fat cell in adulthood -weight gain be tied to both number of fat cells in body & capacity of individual fat cells to enlarge

national organic rule

- 100% organic: 100% organic - organic: at least 95% organic materials - made with organic ingredients: less than 70% organic ingredients - must be produced without use of hormones, antibiotics, herbicides, insecticides, chemical fertilizers, genetic modification, germ-killing radiation -anything labeled all natural, free range, hormone free aren't necessarily organic -free range: hundreds of chickens are let out of their cages & are walking in wastes & intermingling with diseased birds in crowded unsanitary building - buying organic foods: preferring taste & wanting to limit exposure to pesticides & food additives, environmental concerns (reduce pollution) - organic meats provide higher fatty acids levels, consumer brand preferences, appearance of packaging & texture appear to influence consumer perceptions more than actual nutritional benefits do

exercising in cold

- hypothermia: condition in which body's core temp drops below 95 degree f / doesn't require frigid temp can result from prolonged vigorous exercise in 40-50 degrees - as body's core temp drops from normal 98.6 to 93.2 degrees, shivering begins & increases body temperature using heat given off by muscle activity / may experience cold hands, feet, poor judgement, apathy, amnesia

FITT principle for muscular strength & endurance

- 2-3 days per week of exercises that train major muscle groups using enough sets & repetitions & enough resistance to maintain or improve muscular strength & endurance - frequency: 8-10 exercises 2-3 days a week / overloading muscles (normal in resistance training) is believed to cause microscopic tears in muscle fibers; rebuilding process takes 24-48 hours / resistance training should include at least 1 day of rest between workouts- but don't wait too long, reversibility: if you stop exercising the body responds by deconditioning / within 2 weeks muscle revert to their untrained state -intensity: one repetition maximum (1 RM): needed to determine intensity of exercise needed to improve muscular strength & endurance, can be individually determined or predicted from a 10 RM test -once your 1 RM is determined, It's used as basis for intensity recommendations for improving muscular strength & endurance / muscular strength is improved when resistance loads are greater than 60% of your 1 RM whereas muscular endurance is improved using loads of less than 60% of your 1 RM - if you underload muscles you will not increase strength, if you create too great of an overload you may experience muscle injury, muscle fatigue, & potentially loss in strength -time recommended for muscular strength is measured by repetitions & sets NOT minutes - to increase strength you need higher intensity and fewer repetitions & sets / use resistance of at least 60% of your 1 RM performing 8-12 repetitions per set with two to four sets performed overall -if your goal is improving muscular endurance: use less resistance & more repetitions & sets -recommended for improving muscular endurance: 1 or 2 sets of 15-25 repetitions using resistance less than 50% of your 1 RM

body image

- 67% of women & 53% of men worry about their appearance regularly -components: how you see yourself in your mind, what you believe about your appearance, how you feel about your body, how you sense & control your body as you move, how you act on your thoughts & feelings about your body -negative body image: distorted perception of your shape or feelings of discomfort, shame, or anxiety about your body - positive body image: true perception of yuor appearance, you understand that everyone is different & you celebrate your uniqueness - people diagnosed with a body image disorder show differences in brain's ability to regulate neurotransmitters linked to mood in a way similar to that of depression & anxiety disorders including obsessive-compulsive disorder -study linked distortions in body image to malfunction in brain's visual processing region -2% people in US suffer from body dysmorphic disorder (BDD) -people with BDD are obsessively concerened with their appearance & have a distorted view of their own body / cause of BDD isnt known, but an anxiety disorder (obsessive-compulsive disorder) is often present -contributing factors to BDD: genetic susceptibility, childhood teasing, physical or sexual abuse, low self esteem, rigid sociocultural expectations of attractiveness -diagnostic signs of BDD: steroids, excessive bodybuilding, cosmetic surgeries, extreme tattooing, appearance altering behaviors -psychiatric treatment like psychotherapy and/or antidepressant meds can help

&%%$

- ACSM recommends vigorous activities be performed for at least 20 minutes at a time & moderate activities for at least 30 min.

healthy approach to fats

- AMDR for fats is 20-35% total calories -saturated fat should make up less than 10% of your total calories & you should keep trans-fat intake to an absolute minimum

improved immunity

- NKCs: natural killer cells: have been shown to occur in response to acute exercise / work by recognizing & eliminating virus-infected & neoplastic cells & thus serve a vital role in body defenses - through exercise effects of NKCs may be enhanced along with other cellular changes in disease fighting neutrophils, lymphocytes, anti-flammatory cytokines -people who routinely engage in high levels of exercise (extreme athletes, iron man, marathon, other intense physical training programs) have been shown to be at greater risk for upper respiratory tract infections in first 8 hours after intense exercise session

muscular endurance

- ability of a muscle or group of muscles to exert force repeatedly without fatigue or ability to sustain a muscular contraction -more repetitions of an endurance activity (like push ups) you can perform successfully or the longer you can hold a certain position (wall sit) the greater your muscular endurance -general muscular endurance is measured by using number of curl ups an individual can do

cardiorespiratory fitness

- ability of heart, lungs, & blood vessels to supply body with oxygen efficiently - primary category of physical activity known to improve cardiorespiratory fitness is aerobic exercise -aerobic means with oxygen & describes any exercise that requires oxygen to make energy for prolonged activity (swimming cycling, jogging) -measured by aerobic capacity (or power): volume of oxygen the muscles consume during exercise / ax aerobic power (VO2max) defined as max volume of oxygen muscles consume during exercise -common measure of max aerobic capacity is walk or run test on treadmill

food allergies / hypersensitivity

- abnormal response to a food that is triggered by immune system -symptoms vary & may include: tingling sensation in mouth, swelling of lips, tongue, throat, difficulty breathing, skin hives, vomiting, abdominal cramps, diarrhea -severe reaction called anaphylaxis causes widespread inflammation, difficulty breathing, cardiovascular problems like drop in blood pressure, life-threatening / can occur seconds to hours after eating foods to which one is seriously allergic - 8 major food allergens that count for 90% of all food allergies in US: milk, eggs, peanuts, wheat, soy, tree nuts (walnuts, pecans, cashews, pistachios, etc.) fish, shellfish -over 160 foods foods identified as allergy triggers - several diseases share symptoms with food allergies; ulcers & cancers of GI tract can cause vomiting, bloating, diarrhea, nausea, and pain

trying to gain weight

- among older adults, senses of taste & smell may decline making food less tasty & less pleasurable to eat - people who engage in extreme energy-burning sports & exercise routines can be at risk for caloric & nutritional deficiencies leading to weight loss, immune system problems, & organ dysfunction; weakness, falls, fractures, slower recovery from diseases - one cup of whole wheat flakes: 128 calories -a cup of granola: 464 calories -plain low fat yogurt: 154 calories -strawberry low fat yogurt 238 calories

muscular strength

- amount of force a muscle or group of muscles is capable of exerting in one contraction / common way to assess strength of specific muscle group is to measure max amount of weight you can move one time (& no more) or your one repetition max (1 RM)

tai chi

- ancient chinese form of exercise combine stretching, balance, muscular, endurance, coordination, & meditation - increases range of motion & flexibility while reducing muscular tension -involves series of positions called forms that are performed continuously -described as "meditation in motion" it promotes serenity through gentle movements connecting mind & body

physical activity

- any body movement that works your muscles, uses more energy than is used when resting & enhances health - 3 general categories of physical activity are defined by their purpose: physical activity for health, for physical fitness, and for performance - exercise: planned, structured, repetitive bodily movement done to improve or maintain one or more components of physical fitness like cardiorespiratory endurance, muscular strength or endurance or flexibility -not all physical activity is considered exercise -sedentary: activity that expends no more than 1.5 times the resting energy level while seated or reclined -describe physical activity in terms of METS: metabolic equivalent used to estimate amount of energy (oxygen) body uses during physical activity - 1 MET equals energy used when sitting or resting quietly (couch potato time) -2 METS is a casual walk or doing housework -jogging or aerobic exercise might be 5-6 METS - 3 primary levels of physical activity -less than 3 METS: light, lifestyle, physical activities -3-6 METS: moderate physical activities -6 METS: vigorous activities -sedentary time has an independent effect on disease & mortality - physical inactivity is responsible for 30% of the cases of ischemic heart disease, 27% of cases of type 2 diabetes, 21-25% cases of breast & colon cancer worldwide

yoga

- based on ancient indian practices - blends mental & physical aspects of exercise - a union of mind & body that feels relaxing & satisfying - yoga improves flexibility, vitality, posture, agility, balance, coordination, muscular strength & endurance - focuses on controlled breathing, physical exercise, & incorporates complex array of static stretching exercises expressed as postures (asanas) hold asanas for 30 seconds or longer -ashtanga yoga: (power yoga): focuses on series of poses done in a continuous repeated flow with controlled breathing -bikram yoga: (hot yoga) classes are held in rooms heated t 105 degrees / helps potential for increasing flexibility

bulimia nervosa

- binge on huge amounts of food & engage in purging or compensatory behavior like vomiting, laxatives, exercising excessively -obsessed with their bodies, weight gain, appearance -problem may be hidden from public eye because their weight may fall within normal range or they may be overweight -3% of adolescents & young women are bulimic - rates among men are 10% of the rate among women -APA criteria: recurrent episodes of binge eating, recurrent inappropriate compensatory behavior (vomiting,laxatives,diuretics,fasting excessive exercise) behavior must occur at least once a week for 3 months -combo of environmental & genetic factors is thought to cause bulimia -brain circuitry involved n regulating impulsive behavior seems to be less active in women with bulimia than in healthy women

falls and other injuries

- bone density & muscle mass diminish over time - risk of broken bones & torn muscles, tendons, &ligaments is greater in adults than at other stages in life

FITT principle

- can be used to devise a workout plan -Frequency: refers to how often you must exercise -Intensity: how hard your workout must be -Time: duration, how many minutes or repetitions on an exercise are required per session -Type: kind of exercises performed

food intolerance

- cause symptoms of gastric upset, but upset is not result of an immune system response -ex: lactose intolerance - lactase is an enzyme produced by small intestine that helps to break bonds in lactose molecule -if person doesn't produce enough lactase, undigested lactose remains in small intestine, drawing water by osmosis, dilates small intestine & speeds transit of food mass, resulting in diarrhea -when undigested lactose reaches large intestine, gut bacteria ferment it, gas is formed & person experiences bloating & abdominal pain -occurs in response to food additives like flavor enhancer MSG, certain dyes, sulfites, gluten -some intolerances may have psychological triggers

obesogenic

- characterized by environments that promote increased food intake, unhealthful foods, & physical inactivity -9.4% of youngest children are already obese -17.5% of children 6-11 & 20.6% adolescents age 12-19 are obese today -55% of obese children are still obese in adolescence & 80% of obese adolescents will be obese adults 70% continuing to be obese after 30 -globesity: global epidemic of high rates of overweight & obesity in multiple regions of world

mental health & stress & exercise

- regular physical activity positively affects cognitive function across lifespan , improved academic performance, higher levels of sedentary time is associated with poorer performance on some measures - reduced risk for & improvement in dementia & alzheimer's disease in adults

mindful fitness plan

- comprehensive workout includes a warm up, cardiorespiratory and/or resistance training & then a cool down -warm ups involve large body movements using cardiorespiratory activities followed by range of motion exercises of muscle groups to be used during exercise session -5-15 min long, a warm up can be shorter when you are geared up & ready to go & longer when you're struggling to get moving or your muscles are cold or tight -warm ups slowly increase heart rate, blood pressure, breathing rate, body temp., improve joint lubrication, & increase muscle's & tendons elasticity & flexibility -next stage of workout may involve cardiorespiratory training, resistance training, or a little of each - if doing aerobic & resistance exercise in same session, perform aerobic first -cool downs include 5-10 mins of low intensity activity & 5-10 mins of stretching -cool down gradually reduces heart rate, blood pressure, & body temperature, reduces risk of blood pooling in extremities & helps speed recovery between exercise sessions

pilates

- developed by joseph pilates in 1926 as an exercise style combining stretching with movement against resistance -aided by devices like tension springs or heavy rubber bands -teaches body awareness, good posture, easy graceful body movements while improving flexibility, coordination, core strength, muscle tone, & economy of motion -pilates differs from yoga & tai chi that it includes sequences of movements specifically designed to increase strength -some pilates are done on specifically designed equipment others can be performed on mats

planning healthy diet

- dietary guidelines revised every 5 years -a woman's palm is about 3 ounces of cooked meat, chicken, or fish -a woman's fist is about 1 cup of pasta or vegetables ( a man's fist is the size of 2 cups) -1 tablespoon of vegetable oil (prefect hand sign thingy)

osteoporosis

- disease characterized by low bone mass & deterioration of bone tissue which increases risk of fracture - regular weight bearing & strength building physical activities are recommended throughout life to maintain bone health & prevent osteoporotic fractures - - full bone related benefits of physical activity are best achieved when sufficient hormone levels )estrogen in women, testosterone in men) & adequate calcium, vitamin D, & total caloric intakes are also considered

mindfulness eating

- eat at the table - make food main focus -slow down. savor flavor - choose foods you enjoy -eating should nourish your soul -eat until you are satisfied - start slowly to begin practice of mindful eating

specificity

- effects of resistance exercise training are specific to muscles exercised; only muscle or muscle group that is overloaded responds to demands placed on it -this training may put opposing muscle groups at increased risk for injury -to improve total body strength, you must include exercises for all the major muscle groups & ensure your overload is sufficient to increase strength & not only endurance

dietary fats

- fat molecules include fatty acid chains of oxygen, carbon, & hydrogen atoms -fatty acids that can't hold any more hydrogen in their chemical structure are saturated fats (come from animal sources like meat, dairy, poultry & are at solid room temperature) -unsaturated fats have room for additional hydrogen atoms in their chemical structure & are liquid at room temperature (come from plants & include most vegetable oils) -monounsaturated fatty acids MUFAs & polyunsaturated fatty acids PUFAs refer to number of hydrogen atoms missing in a fatty acid chain -peanut & olive oils are high in monounsaturated fats -corn, sunflower, & safflower oils high in polyunsaturated fats -MUFAs seem to lower LDL levels & increase HDL levels (preferred) -PUFAs come in two forms: omega-3 fatty acids (in many fatty sih) & omega-6 fatty acids (corn, soybean, cottonseed oil) BOTH are classified as essential fatty acids -linoleic acid (omega-6) alpha-linolenic acid (omega-3) are needed to make hormone like compounds that control immune function, pain perception, & inflammation & reduce risks for cardiovascular disease -EPA & DHA: derivatives of alpha-linolenic acid found abundantly in oily fish like salmon & tuna are associated with reduced risk for heart disease -AMDR for fats is 20-35% of calories with 5-10% coming from essential fatty acids

RICE

- first aid treatment -rest, ice, compression, & elevation -rest is required to avoid further irritation of the injured body part -ice is applied to relieve pain & constrict blood vessels to reduce internal or external bleeding -to prevent frostbite, wrap ice or cold pack in layer of wet toweling or elastic bandage before applying to your skin -new injury should be iced for 20 mins evry hour for first 24-72 hours -compression of injured body part can be accomplished with a 4--6 inch wide elastic bandage; this applies indirect pressure to damaged blood vessels to help stop bleeding -elevation of an injured extremity above heart level also helps to control internal or external bleeding by forcing blood to flow upward to reach injured area -applying ice to an injury such as a sprain can help to relieve pain & reduce swelling but never apply ice directly to skin it could lead to frostbite

trans fatty acids

- foods low in saturated fat (margarine) can be harmful because they contain trans fatty acids -consuming trans fats decreases levels of HDL cholesterol & increases levels of LDL cholesterol & increase risks of cardiovascular disease & type 2 diabetes -small amounts can be found in animal products, most are in processed foods made with partially hydrogenated oils (PHOs) -PHOs are produced when food manufacturers add hydrogen to a plant oil, solidifying it, helping it resits rancidity, & giving food in which it is used a longer shelf life ; process straightens out fatty acid chain so It's more like a saturated fatty acid & has similar harmful effects, lowering HDLs & raising LDLs -trans fats used in margarines many commercial baked goods & restaurant deep-fried foods -fda allows foods with less than 1 gram of trans fat per serving to be labeled as trans-fat free -if you see: partially hydrogenated oils, fractionated oils, shortening, lard, hydrogenation on food label; trans fat are present even when amount is zero

celiac disease

- immune disorder that causes malabsorption of nutrients from small intestine in genetically susceptible people -affects 1 in every 141 americans - most undiagnosed -when person with celiac disease consumes gluten - protein found in wheat, rye, & barley- person's immune system attacks small intestine & stops nutrient absorption (pain,cramping, & other symptoms follow in short term) - untreated celiac disease can lead to: osteoporosis, nutritional deficiencies, & cancer -how to determine: blood tests looking for specific antibodies or a small intestine biopsy

complex carbs

- found in grains, cereals, legumes, other vegetables -also called polysaccharides formed by long chains of monosaccharides -must be broken down into simple sugars before body can use them -three main types: starches, glycogen, fiber - whole grains > refined grains -starches make up majority of complex carbs: come from flours, breads, pasta, rice, corn, oats, barley, potatoes, & related food -body breaks down complex carbs into monosaccharide glucose which can be easily absorbed by cells & used as energy -polysaccharides can be stored in body muscles & the liver as glycogen -fiber sometimes referred to as bulk or roughage, is indigestible portion of plant foods that help move foods through digestive system, delays absorption of cholesterol & other nutrients & softens stools by absorbing water --dietary fiber found in plant foods; fruits, vegetables, nuts, grains - fiber is either soluble or insoluble -soluble fibers: pectins, gums, mucilages, dissolve in water, form gel-like substances & can be easily digested by bacteria in colon -soluble fibers: citrus fruits, berries, oat bran, beans, vegetables -insoluble fibers: lignings & cellulose do not dissolve in water & cannot be fermented by bacteria in colon ; found in most fruits & vegetables & in whole grains such as brown rice, wheat, bran, whole-grain breads & cereals -high-fiber diets, fiber intake among general public remain low -AMDR for carbs 45-65% total calories -diet high in fiber I associated with a reduced risk for obesity, heart, disease, constipation, type 2 diabetes, colon & rectal cancers -DRI dietary fibers is 25 grams per day for women and 38 grams per day for men -sudden increase in fiber may cause intestinal gas (flatulence), cramping, bloating but consuming plenty of water or other sugar free liquids reduce side effects

heath claims of superfoods

- functional foods are being referred to as superfoods - salmon is rich source of omega-3 fatty acids EPA & DHA / combat inflammation, improve HDL/LDL blood profiles, reduce risk for cardiovascular disease, promote healthy nervous system reducing risk for mood disorders & age-related dementia -yogurt contain probiotics / superfoods (lactobacillus or Bifidobacterium -probiotics colonize large intestine, help complete digestion, produce certain vitamins & reduce risk of diarrhea & other bowel disorders, boost immunity, regulate body weight -cocoa is rich in phytochemicals called flavonols / reduce risk for cardiovascular disease, diabetes, arthritis -dark chocolate has higher level of flavonols than milk chocolate

shin splints

- general term for any pain that occurs on front part of lower legs, used to describe more than 20 different medical conditions -common type of of shin splints occurs along inner side of tibia & is combo of muscle irritation & irritation of tissues attaching muscles to bone -specific pain on tibia or on fibula (adjacent smaller bone) should prompt examination for possible stress fracture

SMART goals

- goals should be achievable & in line with what you truly want -Specific: "ill participate in a resistance training program that targets all major muscle groups 3-5 days a week" -Measureable: "Ill improve my fitness classification to average" -Action-oriented: "Ill meet with a personal trainer to learn how to safely do resistance exercises & to plan a workout" -Realistic: "Ill increase the weight I can lift by 20%" -Time-oriented: "Ill try my new weight program for 8 weeks, then reassess"

binge eating disorder

- gorge but don't take excessive measure to lose the weight they gain; often are clinically obese -episodes are characterized by eating large amounts of food rapidly even when not hungry & feeling guilty or depressed after overeating -prevalence of BED is 1.4% - APA criteria: similar to bulimia but without compensatory behavior -show three or more of these behaviors: eating much more rapidly than normal, eating until uncomfortably full, eating large amounts when not physically hungry, eating alone because of embarrassment over how much one is eating, feeling disgusted, depressed, very guilty after overeating -without treatment, 20% with a serious eating disorder will die as a result - with treatment long term full recovery rates range from 50-70% for bulimia nervosa -treatment focuses first on reducing threat to life, once stabilized, long term therapy focuses on psychological,social,environmental & physiological factors that led to problem

exercising in heat

- heat cramps: heat related involuntary & forcible muscle contractions that cannot be relaxed can usually be prevented by intake of fluid & electrolytes lost during sweating -heat exhaustion: mild form of shock in which blood pools in arms & legs away from brain & major organs caused by excessive water loss because of intense or prolonged exercise or work in a hot and/or humid environment / symptoms: nausea, headache, fatigue, dizziness, & faintness & paradoxica;;y "goose bumps" & chills --heatstroke: or sunstroke, life threatening emergency condition with high morbidity & mortality rates / occurs when body's heat production significantly exceeds It's cooling capacities, can cause brain damage, permanent disability, or death / common signs: dry, hot & usually red skin/ high body temp, rapid heart rate

obesity

- heat intolerance, shortness of breath during physical activity, lack of flexibility, frequent musculoskeletal injuries, difficulty with balance in wegiht-bearing activities need to be addressed - emphasize physical activities that can be sustained for 30 mins or more like walking, swimming, bicycling, with caution recommended in heat or humidity -start slow 5-10 mins of activity at 55-65% of max heart rate then work up to 30-60 mins of exercise per day 150-300 mins per week -can improve health with cardiorespiratory & resistance training activities

water

- humans can survive for several weeks without food but only about 1 week without water -human body: 50-70% water by weight -water in our system bathes cells, aids in fluid & electrolyte balance, maintains pH balance, & transports molecules & cells throughout body -major component of blood: carries oxygen & nutrients to tissues, removes metabolic wastes & keeps cells in working order -general recommendation for women: 9 cups of total water from beverages & food -general recommendation for men: 13 cups - fruits & vegetables are 80-90% water, meats more than 50% water, dry bread & cheese 35% water -caffeinated drinks, coffee, tea, soda also count toward total fluid intake -in moderation, caffeinated beverages do not dehydrate people whose bodies are used to caffeine -dehydration can develop within a single day especially when engaging in phtsial activity in hot climate - dehydration risk when you have a fever, illness involving vomiting or diarrhea, kidney disease, diabetes, cystic fibrosis -older adults & very young children are at increased risk for dehydration - excessive water intake can pose serious health risk if it prompts hyponatremia; condition characterized by low blood levels of mineral sodium

FITT principle for flexibility

- improving flexibility enhances efficiency of your movements, increases well-being, & reduces stress -inflexible muscles are susceptible to injury, flexibility training helps reduce incidence & severity of lower back problems & muscle or tendon injuries & reduces joint pain & deterioration -frequency: principle calls for doing flexibility training a minimum of 2-3 days per week ; daily training is even better -intensity: hold static (still) stretching positions at an individuality determined point of tension; you should feel tension or mild discomfort in muscles stretched but not pain -time: hold each stretch at point of tension for 10-30 seconds for each stretch; repeat 2-3 times in close succession -type: effective exercises involve stretching of major muscle groups when body is already warm like cardiorespiratory activities / safest exercises involve static stretching which slowly & gradually lengthens a muscle or group of muscles & their attached tendons - primary strategy is to decrease resistance to stretch (tension) within tight muscle targeted fo increased range of motion

plantar fasciitis

- inflammation of plantar fascia, broad band of dense, inelastic tissue (fascia) that runs from heel to toes on bottom of your foot -main function: protect nerves, blood vessels, muscles of foot from injury -may become inflamed if there is repetitive weight bearing physical activities like walking & running - symptoms: pain & tenderness under ball of foot, at heel, or both

genetically modified food crops

- insertion or deletion of genes into DNA of an organism -to enhance production by making disease - or insect-resistant plants, improving yield, or controlling weeds -have been banned in some countries - researchers are concerned that GM foods carry serious risks to humans & ecosystems, disrupting balance between insects, birds, & other species & foods -other concerns: seeds being controlled by large corporations, pesticide & chemical infused GM seeds drifting into their fields -argue that GM crops grow faster & have average yields 22% higher than those of traditional crops & can be credited with helping to feed millions of people who would otherwise face starvation or malnutrition -created to boost level of specific nutrients (ex: variety of rice high in vitamin A & iron, development & delivery of vaccines through GM foods) -common GM crops: soybeans, cotton, corn -75% of processed foods on supermarket shelves are genetically modified - genetic engineering of insect-resistant crops has reduced use of insecticides, It's simultaneously increased use of herbicides which kill weeds ; this has led to "super-weeds" & has killed off beneficial weeds like milkweed (butterfly populations that depend on these weeds - like monarchs - have been decimated

calories

- kilocalorie: unit of measure used to quantify amount of energy in food; shortened to "calorie" on labels, publications -we get energy from energy-containing nutrients in foods we eat -proteins,carbs,fats provide calories, vitamins, minerals, & water don't -americans consume 900 more calories per day than they did 50 years ago

protein

- major components of nearly every cell; "body builders" because of their role in developing & repairing bone, muscle, skin, & blood cells - key elements of antibodies that protect us from disease, of enzymes that control chemical activities in body & of hormones that regulate body functions -help transport iron, oxygen, & nutrients to all body cells & supply another source of energy to cells when fats and carbs aren't available - every gram of protein-4 calories -body breaks them down into smaller nitrogen-containing amino acids -9 of the 20 amino acids are essential amino acids and obtained from diet, other 11 are produced by body -complete protein: dietary protein that supplies all essential amino acids, protein from animal products is complete -incomplete proteins: (nearly all proteins from plant sources) lacking one or more of the essential amino acids - easy to combine plant foods to produce a complete protein meal -plant sources of protein: legumes (beans, peas, peanuts, soy products) grains (wheat, corn, rice, oats) nuts & seeds -some vegetables like leafy greens & broccoli have valuable plant proteins -few americans suffer from protein deficiencies even though protein deficiency poses a threat to global population -avg american age 20 & over consume 83 grams of protein daily: mainly from high-fat animal flesh & dairy products -AMDR for protein is 10-35% of calories -RDA is 0.8 gram per kilogram of body weight -calculating recommended protein intake per day: divide your body weight in pounds by 2.2 to get your weight in kilograms then multiple by 0.8 (woman who weighs 130 pounds should consume 47 grams of protein each day - a 6 ounce steak provides 53 grams of protein, more than she needs) - people who need extra protein: pregnant women, patients fighting serious infection, recovering from surgery or blood loss, recovering from burns, athletes -proteins lost to cellular repair & development need to be replaced -protein releases certain satiety hormones that contribute to feeling full longer

skills for behavior change

- make it enjoyable, start slowly, make only one lifestyle change at a time, set reasonable expectations for yourself & your physical fitness program, choose a time to exercise & stick with it, keep record of progress, take lapses in stride

FITT principle for cardiorespiratory fitness

- most effective exercises for building cardiorespiratory fitness are toal-body activities involving large muscle groups -3-5 days per week of vigorous, rhythmic, continuous activity at 64% -96% of your estimated max heart rate for 20-60 minutes -common methods to determine intensity of cardiorespiratory endurance exercises are target heart rate, rating of perceived exertion, & talk test -exercise intensity required to improve cardiorespiratory endurance is a heart rate between 64-96% of your max heart rate -to calculate this heart rate: estimate your max heart rate with formula (207-0.7(age)) -carotid pulse: neck -radial pulse: veins

fats

- most energy dense, they provide 9 calories per gram - significant source of our body's fuel - body can store only limited amount of carbs, the longer you exercise the more fat your body burns - play role in maintaining healthy skin & hair, insulating body organs against shock, maintaining body temp, promoting healthy cell function -make foods taste better & carry vitamins A D E K to cells -make you feel full after eating -triglycerides: make up 95% of total body fat, most common form of fat circulating in blood (when consume too make calories from any source, liver converts excess into triglycerides & stored throughout our bodies) - cholesterol: oily substances in foods derived from animals - we don't need to consume cholesterol, our body (liver) makes all we need - reduce saturated fat in diet - eggs have 215 mg of cholesterol, have little saturated fat, aren't bad - triglycerides nor cholesterol can travel independently in bloodstream; they are packaged inside protein coats to form compounds called lipoproteins -high-density lipoprotein HDLs: high in protein & low in cholesterol & triglycerides -high level of HDLs in blood is healthful, they remove cholesterol from dying cells & from plaque within blood vessels, transporting cholesterol to liver & eliminating it from body -low-density lipoproteins LDLs: higher in both cholesterol & triglycerides than HDLs, they travel in bloodstream delivering cholesterol to body cells (LDLs not taken by cells degrade & release their cholesterol into bloodstream, this cholesterol sticks to lining of blood vessels contributing to plaque that causes heart disease)

body weight & composition

- muscular person may be on the overweight category on weight charts -some fat is essential for healthy body functioning , it regulates body temperature, cushions & insulates organs & tissues & is body's main source of of stored energy -body fat: 2 types of fat, essential & storage -essential fat: necessary fat for maintenance of life & reproductive functions -storage fat: nonessential fat many of us try to shed, makes up remainder of our fat reserves -overweight: body weight more than 10% above healthy levels -obesity: body weight more than 20% above recommended levels for health -BMI defining overweight & obesity -experts agree that men;s bodies should be between 8-20% total body fat -womens bodies should be 20-30% total body fat - men with 3-7% body fat & women with 8-15% are considered underweight -low body fat can cause hair loss, visual disturbances, skin problems, tendency for bones to fracture easily, digestive system disturbances, heart irregularities, GI problems, difficulty in maintaining body temp., & amenorrhea (loss of menstrual periods)

vegans or vegetarians

- no animal products at all -vegetarians eat dairy or other animal products but not animal flesh , some eat seafood but not beef, prok, poultry -8 million americans are either vegan or vegetarian -37% americans have tried vegetarian eating in last year -reasons for pursuing vegetarian lifestyle: concern for animal welfare environmental costs of meat production food safety personal health weight loss weight maintenance -people who follow balanced vegetarian diet: weigh less, better cholesterol levels, fewer problems with constipation & diarrhea, lower risk of heart disease

*****

- number of calories spent depends on 3 factors: number & proportion of muscles used, amount of weight moved, length of time activity takes

vitamins

- organic compounds that promote growth & help maintain life & health -help maintain nerves & skin, produce blood cells, build bones & teeth , heal wounds & convert food energy to body energy -can be fat-soluble (absorbed through intestinal tract with help of fats) or water soluble (dissolvable in water) -A D E & K are fat soluble, C & B-complex are water soluble -fat-soluble vitamins tend to be stored in body (overaccumulation in liver may cause cirrhosis-like symptoms) water soluble vitamins are excreted & cause few toxicity problems -vitamin D is formed from a compound in skin when exposed to sun's ultraviolet rays -vitamin D is essential for body's regulation of calcium, primary mineral component of bone -in most people, adequate amount of vitamin D can be synthesized with 5-30 mins of sun on the face, neck, hands, arms, & legs twice a week without sunscreen -sun is not high enough in sky during late fall to early spring in northern climates to allow for vitamin d synthesis -people living in far north should consume vitamin d fortified milk, yogurt, soy milk, cereals, & fatty fish such as salmon -folate is important for proper cell division during embryonic development -deficiencies during early pregnancy can prompt neural tube defect in which primitive tube eventually forms brain& spinal cord fails to close properly -in US all bread, cereal, rice, pasta products are required to be fortified with folic acid, the synthetic form of folate

Borg's rating of perceived exertion (RPE) scale

- perceived exertion refers to how hard you feel you are working, based on your heart rate, respiration rate, sweating, level of fatigue / rating from 6 (no exertion at all) to 20 (max exertion) / an RPE of 12-16 is recommended for training cardiorespiratory system -talk test: moderate level of exercise (heart rate 64-76% of max) is a conversational level of exercise / able to talk while exercising / if you can talk but only in short fragments & not sentences you may be at a vigorous level of exercise (heart rate 76-96% of max) / if you are breathing so hard you can't talk or It's difficult intensity of exercise may be too high -if you can sing or laugh heartily while exercising It's not sufficient for maintaining or improving cardiorespiratory fitness

*&%

- physical activity has direct positive effect on metabolic rate, keeping it elevated for several hours following vigorous physical activities / increase in metabolic rate can lead to body composition changes as well as increased muscle mass -after weight loss increased physical activity & increased strength can improve your chances of maintaining weight loss

older adults

- physically active lifestyle increases life expectancy by limiting development & progression of chronic diseases & disabling conditions, reducing risk for age-related cognitive decline, enhancing mental acuity & improving quality of life - recommended to adults to engage in regular physical activity -individuals with arthritis, osteoarthritis & other musculoskeletal problems, non-weight bearing activities like cycling & swimming or other water exercises are recommended

mindless vs mindful eating

- putting food in mouth that you don't really taste or notice while consuming more than you should (ex when watching tv) -when mindless eating we miss feelings of satiety & ignore tendencies to use restraint -mindful eating with awareness, why you're eating, what are you eating, & how much you're eating

flexibility

- range of motion or amount of movement possible at a particular joint or series of joints; greater range of motion greater flexibility / common measure is sit and reach test

dietary reference intakes DRIs

- recommended amounts of each nutrient, published by Food & nutrition Board of the Institute of medicine ; they establish amount of each nutrient needed to prevent deficiencies or reduce risk of diseases

physical fitness

- refers to set of health & performance related attributes ; cardiorespiratory fitness, muscular strength & endurance, flexibility, body composition, allows us to perform moderate to vigorous intensity physical activities on regular basis without getting too tired

reduced risk of cardiovascular diseases

- regular exercise makes cardiovascular & respiratory systems more efficient by strengthening heart muscle and enabling more blood to be pumped with each stroke & increasing number of capillaries (small blood vessels that allow gas exchange between blood & surrounding tissues) in trained skeletal muscles -regular physical activity can reduce hypertension (chronic high blood pressure), -regular aerobic activity improves blood lipid profile, increases high-density lipoproteins (HDLs or good cholesterol) associated with lower risk for coronary artery disease because of their role in removing plaque built up in arteries -triglycerides (blood fat) decrease with aerobic activity -low density lipoproteins (LDLs or bad cholesterol) & total cholesterol are improved with exercise

longer lifespan?

- some studies indicate that decreases in long term health risk & increases in years lived more among those with risk factors & unse physical activity as a means of risk reduction -largest benefits from physical activity occur in sedentary individuals who add a little physical activity to their lives with additional benefits as physical activity levels increase - data shows the more sedentary time adults report, the greater is the reduction in ability to perform activities of daily living

carbohydrates

- supply us with energy - human body metabolizes carbs more quickly and efficiently than it does proteins so carbs are a quick source of energy -carbs are easily converted to glucose, the fuel for the body's cells -carbs play important role in functioning of internal organs, the nervous system, & muscles -best fuel for moderate to intense exercise - can be readily broken down to glucose even when you're breathing hard & your muscle cells are getting less oxygen - carbs provide 4 calories per gram, RDA for adults is 130 grams of carbs per day -two type of carbs: simple carbs & complex carbs

nutrition

- there are 6 groups of essential nutrients but there are only 4 we need in large amounts ; water, protein, carbs, fats - these are macronutrients - micronutrients: vitamins & minerals are needed in smaller amounts -RDAs, AIs, ULs are expressed as amounts: mg, micrograms, AMDRs are expressed as percentages -AMDR for protein: 10-35% : no less than 10& & no more than 35& of calories you consume should come from protein

two basic types of fitness-related injuries

- traumatic injuries: occur suddenly & violently most often by accident / broken bones, torn ligaments & muscles, contusions, lacerations -some traumatic injuries are unavoidable but others are preventable through proper training, appropriate equipment & clothing & common sense -overtraining can cause injuries -overuse injuries: occur because of the cumulative day after day stresses placed on tendons, muscles, & joints / doing too much intense exercise, without variation, or not allowing sufficient rest & recovery time can increase likelihood of injury -common sites of overuse injuries: hip, knee, shoulder, elbow joints -common overuse injuries: plantar fasciitis, shin splints, runner's knee

calorie

- unit of measure that indicates amount of energy gained from food or expended through activity -when you consume 3,500 calories more than your body needs to maintain weight, you gain a pound of storage fat / each time your body expends an extra 3,500 calories you lose a pound of fat -if you consume 140 calories more than you need every single day & make no other changes in diet or activity you would gain 1 pound in 25 days -if you consume more calories than you burn you will gain weight, if you burn more than you consume you will lose weight , if both are equal your weight will not change

VLCDs

- very low calorie diets / never be undertaken without strict medical supervision -ketoacidosis: dangerous complication of vlcds, patients blood becomes more acidic, causing severe damage to body tissues -risk is greater for those with untreated type 1 diabetes, anorexia nervosa, bulimia nervosa -if fasting continues,, body turns to protein for energy, breaking down essential muscle & organ tissues to stay alive -10 days after typical adult begins a complete fast, body will have depleted It's energy stores & death may occur - marketed weight loss supplements do not need FDA approval neither do over the counter diet aids or supplements -all people who use supplements & diet pills to lose weight eventually regain it - 65 prescription, OTC, alternative & off label drugs are available for weight loss -alli: causes 30% of fats consumed to pass through digestive system -qsymia: appetite suppressant & anti seizure drug that reduces desire for food -belviq: affects serotonin levels, helping patients feel full - newer drugs like contrave combine antidepressants with other approved drugs & carry warnings specific to both - weight-loss drugs help severely obese lose weight & keep it off; few of these drugs are without side effects - hoodia gordonii: plant native to africa, is a purported appetite suppressant, many herbal supplements contain this substance, including some that contain additional unproven ingredients such as bitter orange & other stimulants - FDA has not approved hoodia gordonii - products containing ephedra can cause rapid heart rate, seizures, insomnia, elevated blood pressure, all without significant effects on weight -st. johns wort & other herbs reported to suppress appetite have not been shown to be effective -people who are severely overweight & have diabetes or hypertension may get surgical options -gastric banding: inflatable band partitions off stomach, leaving only a small opening between its two parts so that the stomach is smaller & person feels full more quickly - sleeve gastrectomy: 75% of stomach is removed, leaving only a tube (size of banana) that is connected directly to intestines -gastric bypass: 70% of stomach is sutured off, reducing how much food a person can eat & absorb, although results are fast & dramatic, there are risks like blood clots in legs, leak in a staple line to stomach, pneumonia, infection, & death / undigested foods may rush through small intestine causing cramping & uncontrollable diarrhea / stomach pouch that remains after surgery is small (size of lime) so person can eat or drink only tiny amount at a time / possible side effects: nausea, vomiting, vitamin & mineral deficiencies & dehydration -biliopancreatic diversion (duodenal switch procedure): reduces size of stomach less than a gastric bypass while bypassing less of small intestine, surgery has greater risk of complications & death than other options -liposuction: cosmetic (not weight loss) surgical procedure where fat cells are removed from specific areas of body, risks: severe scarring, death / people regain fat or require multiple surgeries to repair lumpy irregular surfaces

coronary heart disease & hypertension

- vigorous activity acutely increases risk of sudden cardiac death & heart attack -physical activity is an integral component for prevention & treatment of hypertension -moderate intensity for 30 mins or more

@@

- warning signs: muscle stiffness, soreness, bone joint pains, whole body fatigue that doesn't go away

exercise order

- when training all major muscle groups in single workout, complete large muscle group exercises (bench press or leg press) before small muscle group exercises, multiple joint exercises before single joint exercises (biceps curls, triceps extension) & high intensity exercises before lower intensity exercises

$$

- yoga, tai chi, & pilates are forms of exercise that have potential to improve core strength, flexibility, balance, coordination, & agility / develop mind-body connection through concentration on breathing & body position -body's core muscles (deep back, abdominal muscles that attach to spine & pelvis) are foundation for all movement - weak core results in poor posture, low back pain, muscle injuries -strong core provides stable center of gravity & more stable platform for movements, reducing chance of injury -you can develop core strength using exercises like calisthenics, yoga, and pilates -core strength doesn't happen from one single exercise, It's a result from a structured regime of postures & exercises / holding yourself in a front or reverse plank ("up" & reverse of a push up position) & holding or doing abdominal curl ups -use of instability devices (stability ball, wobble boards) & exercises to train the core have become popular

reasons to make active transportation a bigger part of your life

- you'll be adding more exercise into daily routine - walking or biking can save you money -walking or biking may save you time -you will enjoy being outdoors -you will be making a significant contribution to the reduction of air pollution

psychosocial & economic factors

- young adults whom are overweight befriend & date overweight & obese people / smokers and exercisers hang out with other smokers & exercisers -socioeconomic status has effect on obesity risk - heredity, metabolism, & environment have impact - 52.8% adults age 18 & over in US met guidelines for aerobic activity through involvement in leisure time activity - the more time you spend sitting the worse your health is whether you exercise or not / muscle activity burns energy, passive sitting is one of the worst things you can do if you are trying to burn calories -pathogens & toxins, drugs, sleep deprivation are factors that increase obesity risk

dietary supplements

-products intended to supplement existing diets / vitamins, minerals, herbs, enzymes, amino acids, fatty acids, organ tissues -68% americans take at least one dietary supplement , 98% of those are vitamin & minerals -FDA doesn't evaluate safety & efficacy of supplements before theyre marketed, they are removed only after supplement is proved harmful -only people who may benefit from supplements: pregnant & breast feeding women, older adults not getting essential nutrients in their diets, vegans, people on low-calorie weight loss diet, individuals dependent on alcohol, patients with malabsorption problems/digestive health problems -choose brands that have US Pharmacopeia (USP) or consumer lab seal / these are free of toxic ingredients & contains ingredients stated on label

metabolic syndrome

-regular physical activity reduces risk of metabolic syndrome -combo of risk factors that produces synergistic increase in risk heart disease & diabetes - high blood pressure, abdominal obesity, low levels of HDLs, high levels of triglycerides. impaired glucose tolerance - recommended: 150 minutes of moderate to vigorous-intensity aerobic activity per week / improves glucose tolerance & insulin sensitivity to manage diabetes

nutrition & exercise

- your body stores carbs as glycogen primarily in muscles & liver then uses this stored glycogen for energy when yuore physically active -fats are important source of energy, packing more than double energy per gram of carbs =protein plays role in muscle repair & growth but is not normally a source of energy - water is important nutrient -when you eat is almost as important as what you eat -eating large meal before exercise can upset stomach, cramping, & diarrhea because muscles have to compete with your digestive system for energy -after large meal wait 3-4 hours before exercising / smaller meals or snack can be eaten about an hour before activity - not eating at all before exercising can cause low blood sugar levels that cause weakness & slower reaction times - goal of fluid replacement is to prevent excessive dehydration -if exercise exceeds 1 hour & you sweat profusely consider sports drink with electrolytes ; products contain minerals & ions such as sodium & potassium needed for proper functioning of your nervous & muscular systems - endurance events lasting more than 4 hours, athletes overconsumption of plain water can dilute sodium concentration in blood with potentially fatal results ; effect called hyponatremia or water intoxication -drinking alcohol can contribute to weight gain, derailing efforts to stay fit -consuming alcohol immediately before or during exercise impairs judgement & motor coordination

food labels

-% daily values (%DVs) : tells you how much of an average adult's allowance for particular substance (fat, fiber, calcium, etc) / calculated on basis of a diet of 2,000 calories per day

body composition

-5th & final component of comprehensive fitness program, describes relative proportions & distribution of fat & lean (muscle, bone, water, organs) tissues in body

sustainable seafood (8.2)

-USDA recommends eating fish twice a week to reduce saturated fat & cholesterol levels & increase omega -3 fatty acid levels

eating disorders

-anorexia nervosa: persistent chronic eating disorder characterized by deliberate food restriction & severe life threatening weight loss, involves self starvation motivated by an intense fear of gaining weight along with an extremely distorted body image / purge through vomiting, use of laxatives, or excessive exercise (don't feel thin enough) - 0.9-2.0% of females suffer from anorexia nervosa in their lifetime -APA criteria for anorexia nervosa: refusal to maintain body weight at or above a minimally normal weight for age & height , intense fear of gaining weight or becoming fat even though considered underweight by all medical criteria, disturbance in way in which one's body weight or shape is experienced undue influence of body weight or shape on self-evaluation or denial of seriousness of current low body weight - can lead to heart attacks & seizures - has highest death rate of 20% of any psychological illness - many with anorexia have coexisting psychiatric problems: low self esteem, depression, anxiety disorders like obsessive compulsive disorder & substance abuse -once condition has been stabilized, treatment involves long-term therapy focusing on psychological, social, environmental & physiological factors that have led to problem -long term recovery rates range from 44-76%

BMI

-body mass index: description of body weight relative to height, numbers highly correlated with total body fat -can calculate by dividing your weight in kilograms by height in meters squared - BMI= weight (kg)/height squared (m^2) -healthy weight: having BMI of 18.5-24.9 / range of lowest statistical health risk - -BMI of 25-29.9 is overweight / potential for health risks -BMI of 30-39.9 is obese / significant low risk of health problems -BMI of 40-49.9 is morbidly obese - (new) BMI of 50 or higher is super obese -5% of obese men & 10% of obese women are morbidly obese - BMI levels don't include water, muscle, bone mass or account for the fat that muscle weighs more than fat -BMI levels may be inaccurate for people under 5 feet tall, are highly muscled, are older & have little muscle mass

environmental factors

-cars, remote controls, desk jobs / sit more & move less

locavore

-coined to describe people whp eat only food grown or produced locally usually within close proimity to their homes -foods sold at farmer markets, homegrown foods, or grown by independent farmers are thought to be fresher & to require less resources to get them to market & keep them fresh for longer periods of time / many people can't afford them or can't justify paying that much -pesticide residues & harmful bacteria can be found in foods purchased from local farms & foods shipped from distant countries

functional foods

-confer health benefits / whole foods, fortified foods, enriched foods, enhanced foods -potential to affect health in positive ways

exercise disorders

-excessive exercise can contribute to muscle dysmorphia & female athlete triad - research shows that excessive exercise or compulsive exercise is used as a way to regulate their emotions -compulsive exercise (anorexia athletica): characterized not by a desire to exercise but by a compulsion to do so with guilt & anxiety if person doesn't work out / can contribute to injuries to joints & bones, put significant stress on heart especially if combined with disordered eating, anxiety/depression - muscle dysmorphia: form of body image disturbance & exercise disorder in which person (usually male) believe that their body in insufficiently lean or muscular / believe they look "puny" when in reality they look normal or may even be unusually muscular / behavior characteristic: comparing oneself unfavorably to others, checking one's appearance in mirror, camouflaging one's appearance, likely to abuse anabolic steroids & dietary supplements -female athlete triad: three interrelated problems: low energy (food) intake, prompted by eating disorder, menstrual dysfunction such as amenorrhea, poor bone density / chronic pattern of low food intake & intensive exercise depletes nutrients essential to health, body begins to burn stores of fat tissue for energy, reducing levels of female reproductive hormone estrogen & stopping menstruation/depletion of fat-soluble vitamins, calcium, & estrogen weakens athletes bones leaving her at high risk for fracture / mainly with gymnasts, figure skaters, cross country runners, ballet dancers -warning signs for female athlete triad: dry skin, lightheadedness or fainting, fine downy hair covering body, multiple injuries, changes in endurance, strength or speed/behaviors: preoccupation with food & weight, compulsive exercising, use of weight loss products or laxatives, self-criticism, anxiety/depression -treatment for triad includes multidisciplinary approach involving athletes coach or trainer, a psychologist, & family member & friends

food irradiation

-exposing foods to low doses of radiation or ionizing energy / breaks chemical bonds in DNA of harmful bacteria, destroying them or keeping them from reproducing (radiation passes through without leaving any radioactive residue, can also kill harmful insects that might enter US, delay sprouting & ripening in transit & keeps foods from spoiling) --irradiation lengthens food's products shelf life & impedes spread of deadly microorganisms (particulalry in ground beef, pork, chicken, shellfish, lettuce, spinach, & eggs -irradiation is limited because of It's concerns about It's safety & these facilities are expensive to build -common in over 40 countries

antioxidants

-functional food -protect against oxidative stress, complex process in which free radicals (atoms with unpaired electrons) destabilize other atoms & molecules, prompting chain reaction that can damage cells, cell proteins, genetic material in cells -free radical formation is natural process that cannot be avoided but antioxidants combat it by donating their electrons to stabilize free radicals, activating enzymes that convert free radicals to less damaging substances or reducing or repairing damage they cause -blueberries source of antioxidants -vitamins C & E, minerals copper, iron, manganese, selenium, & zinc are antioxidants -phytochemicals (potent antioxidants) compounds that occur naturally in plants & protect them against ultraviolet radiation, pests, & other threats -carotenoids: example of phytochemicals: pigments found in red, orange, dark green fruits, & vegetables -beta-carotene: most researched carotenoid, precursor of vitamin A (A can be produced in body from beta-carotene -vitamin A & beta-carotene have antioxidant properties -polyphenols: (include group known as flavonoids) largest class of phytochemicals; found in fruits & vegetables, soy products, tea, & chocolate (are thought to have potent antioxidant properties - individuals who are deficient in antioxidant vitamins & minerals have increased risk for age-related diseases & antioxidants consumed in whole foods, fruits & veggies, may reduce these risks -antioxidants consumed as supplements don't confer such benefit, they may be harmful acting as pro-oxidants & increasing risk of certain cancers & overall mortality in some populations like smokers

hormonal influences: ghrelin & leptin

-ghrelin: a hormone that has been shown to play a key role in metabolism (determining appetite & food intake control - controlling satiety- , gi motility, gastric acid secretion, endocrine & exocrine pancreatic secretions, glucose & lipid metabolism & cardiovascular & immunological processes -leptin: produced by fat cells, levels in blood increases as fat tissue increases -when blood levels of leptin rise, appetite drops -leptin signals you're getting full, slows food intake, promotes energy -when leptin levels are low, people are more prone ot overeating & weight gain

minerals

-inorganic, indestructible elements that aid physiological processes within body; without minerals, vitamins could not be absorbed -readily excreted & with few exceptions are usually not toxic -major minerals: body needs in fairly large amounts: sodium, calcium, phosphorus, magnesium, potassium, sulfur, chloride -trace minerals: iron, zinc, manganese, copper,fluoride,selenium, chromium, iodine -very small amounts of trace minerals are needed & serious problems may result if excesses or deficiencies occur -sodium & calcium are concerning -sodium enhances flavors & acts as a preservative; present in high quantities in foods we eat, particularly processed foods -AI for sodium is 1,500 mg : 0.65 of a teaspoon -dieary guidelines for americans suggest keeping sodium intake below 2,300 mg/day -89% americans exceed this limit -high sodium: increases blood pressure (hypertension), heart disease and strokes

obesity

-linked to cardiovascular disease, stroke, cancer, hypertension diabetes, depression, digestive problems, gallstones, sleep apnea, osteoarthritis, decreased mobility, restrictions on activities of daily living, loss of independence

mindfulness break

-make time for outdoor exercise "green exercise"

**

-men & postmenopausal women store fat in abdominal area -premenopausal women store fat in hips, buttocks, & thighs -waist circumference measurement is increasingly recognized as a useful tool in assessing abdominal fat / considered more threatening to health than fat in other regions -waistline greater than 40 inches (102 cm) in men & 35 inches (88 cm) in women have greater health risks -waistline is important for determining risk of diabetes, cardiovascular disease, hypertension, or stroke -if you're under 5 feet tall or have BMI of 35 or above, waist circumference standards used for general population may not apply - how to measure your body fat: see if you're clothing still fit, caliper measurement, underwater weighing, body scans

foodborne infections & illnesses

-norovirus: transmitted through contact with vomit or stool of infected people, most common cause of foodborne illness in US, washing hands & all kitchen surfaces helps prevent -salmonella: commonly found in intestines of birds, reptiles, & mammals, is a specie, can spread to humans through foods of animal origin, infection is more likely in people with poor underlying health or weakened immune systems -clostridium perfringens: bacterial species found in intestinal tracts of humans & animals -campylobacter: most raw poultry has this, bacterial infection most often results from eating undercooked chicken, raw eggs, or foods contaminated with juices from raw chicken, shellfish & unpasteurized milk are also sources -staphylococcus aureus: lives on human skin, in infected cuts, in nose & throat -can produce illness even if microbes produced them are no longer there -clostridium botulinum: widespread in soil, water, plants, & intestinal tracts but can grow only in environments with limited or no oxygen / rare / -signs of foodborne illnesses: diarrhea, nausea, cramping, vomiting / symptoms may appear 30 minutes after or several days/weeks later -mostly symptoms occur 5-8 hours after eating & can last a day or two -can be fatal for very young people or old, people with severe illnesses like cancer, diabetes, kidney disease, AIDS - 95% of people who fail to wash their hands with soap long enough to kill harmful bacteria can spread diseases -10% skip sink entirely & 62% of men & 40% of women don't wash their hands after using the toilet - escherichia coli: produces dangerous toxin, present in unprocessed cow manure

diabetes

-physical activity helps control blood glucose (type 2) by improving insulin transport into cells, controlling body weight, & reducing risk of heart disease -type 1 should have an exercise partner, eat 1-3 hours before exercise, eat complex carbs after exercise, avoid late evening physical activities & monitor blood glucose before, during, & after - important factor for type 2 is time or length of their physical activity / longer exercise periods are recommended at least 30 mins working up to 60 mins per session -prudent to reduce intensity of activity to a target heart rate range of 40-60% of max heart rate

factors

-some people inherit a lower sensitivity to satiety: feeling of fullness when nutritional needs are satisfied & stomach signals "no more" -fat mass and obesity-associated (FTO) gene - healthy lifestyle may be able to override "obesity" genes - basal metabolic rate (BMR): minimum rate at which body uses energy when working to maintain basic vital functions, average for healthy adult is 1,200 -1,800 calories per day -resting metabolic rate (RMR): includes BMR plus any energy expanded through daily sedentary activities such as food digestion, sitting, studying, or standing -exercise metabolic rate (EMR): accounts for all remaining daily calorie expenditures, for most of use they come from walking, climbing stairs, mowing lawn -younger you are the higher your BMR is -BMR is highest during infancy, puberty, pregnancy -after 30 person's BMR slows down by 1-2% a year -some sources indicate that the hypothalamus (part of brain regulates appetite) closely monitors levels of certain nutrients in blood, when they fall the brain signals us to eat -adaptive thermogenesis: brain slows metabolic activity & energy expenditure as a form of defensive protection against possible starvation which makes weight loss difficult -set point theory: suggests our bodies fight to maintain our weight around a narrow range or at a set point; if we go on a drastic diet, our bodies slow our BMR to conserve energy -set points can be changed, slowly & steadily, via a healthy diet, steady weight loss & exercise -yo-yo diets: people repeatedly lose weight then gain it back are doomed to fail / when dieters resume eating, their BMR is set lower making them almost certain to regain the lost pounds

adequate intakes AIs

daily intake levels assumed to be adequate for most healthy people, are used when there isnt enough research to support establishing an RDA

recommended dietary allowances RDAs

daily nutrient intake levels that meet nutritional needs of 97-98% of healthy individuals

disordered eating

eating disorder: diagnosis applied by a physician to patient who exhibits severe disturbances in thoughts, behavior, & body functioning -type of eating disorders: anorexia nervosa, bulimia nervosa, binge-eating disorder & cluster of less-distinct conditions collectively referred to as other specified feeding or eating disorder (OSFED)

tolerable upper intake levels ULs

highest amounts of a nutrient an individual can consume daily without risking adverse health effects

acceptable macronutrient distribution ranges AMDRs

ranges of protein, carbs, & fat intake that provide adequate nutrition & associated w a reduced risk for chronic disease