HESF 105 Final Exam

what is the difference between fat and obese?

over fat is having more body weight that is normal. obesity is having excess accumulation of fat

essential fat

constitutes about 2-5% of total weight in men and 8-12% of total weight in women; required for normal physiologic functioning and is in the marrow of bones as well as the heart, lungs, liver, spleen, kidneys, intestines.

fiber

a non-digestible complex carb. provides bulk in the large intestines to aid in waste elimination

antioxidants

a substance that slows down the damage that can be caused to other substances by the effects of oxygen; prevents cell damage

most common type of injuries associated with physical activity/sports

acute: single event that causes damage to a part of the musculoskeletal system chronic musculoskeletal injuries: repetitive forces general medical problems

vitamin e

antioxidant to prevent cell damage

body's response to stress

arousal (physiological): heightened awareness that a stressor is present, muscle tension, sweaty feet, signals higher centers in the brain to respond. anxiety (psychologically): feelings of tension, apprehension, nervousness, worry

free radicals

atoms or groups of atoms with an odd (unpaired) number of electrons and can be formed when oxygen interacts with certain molecules

Low Density Lipoprotein

bad cholesterol because it deposits cholesterol on the artery walls that can buildup and result in plaque formation and limit blood flow

Dr. Hans Selye

biologist and endocrinologist, said stress is caused/triggered by stressors that are physical, social, or psychological

vitamin k

blood clotting

cerebral contusions

blow to the head or a fall that shakes the brain inside the skull

exhaustion

body adjustments as a result of a long-term exposure to a stressor. overload: the body systems may not be able to resist the stressor indefinitely.

vitamin c

bone, cartilage muscle, and blood vessel structure, maintain capillaries and gums, aids in absorption of iron

what parts of the body are usually affected by injury?

bones, joints, muscles, tendons, ligaments, tissues

pyridoxine

builds tissues and aids in metabolism of protein

major minerals

calcium, sodium, potassium

nutrients that provide calories

carbohydrates, protein, fat

niacin

carbs, fat, protein, metabolism

macronutrients

carbs, proteins, fats, water

acute injuries

collisions, falls, awkward movement of joints, sprains, strains, fractures, and cartilage tears

vitamins

compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of other nutrients

ligaments

connect bones to bones and provide stability to joints

tendons

connection between muscles and bones

recovery

control over the stressful situation is gaines. homeostasis is established. movement toward full recovery is seen. by the end of this stage the body has returned to its pre-stress stage

heat cramps

dehydration, painful muscle contractions

cobalamin

development and functioning of nervous system

body's response to acute injuries

dilation of the blood vessels to bring more blood and fluid, recruitment of inflammatory cells, and production of certain molecules, collectively inflammatory mediators

bulimia

eating disorder characterized by excessive eating followed by purging

anorexia

eating disorder in which an irrational fear of weight gain leads people to starve themselves

fat

energy source for low-intensity exercise. provide cushion and support for the body's vital organs, retain heat by acting as insulation. needed for absorption of fat-soluble vitamins.

how to manage stress

exercise regularly, deal with your anger, take time to relax or meditate, eat well, slow down, focus on the positive

nonessential fat

fat that accumulates in excess amounts that result in fatness and obesity

saturated fats

fats that are solid at room temperature, nou double bonds, not healthy for you ex. cheese, whole milk, bacon, hot dogs, palm and coconut oil

benefits of water

muscle contraction nerve conduction, waste elimination, joint lubrication, nutrient transport, metabolism and proper fluid balance. 2.7 quarts for males and 3.7 quarts for females

body's response to chronic injuries

musculoskeletal tissues begin to break down and injury ensues, can be followed by a low grade inflammatory response which can cause pain

exercised induced asthma

narrowing of the airways in the lungs that is triggered by strenuous exercise; causes shortness of breath, wheezing, coughing and other symptoms during or after exercise.

distress

negative/detrimental stressors

Are multivitamins necessary?

no

stress

nonspecific response of the body to any demand made upon it

heat exhaustion

weakness, fatigue, sweating

limit cholesterol to _____ per day

300mg

how many calories are in one pound of fat

3500

calories per gram of carbohydrates

4 calories/gram

calories per gram of protein

4 calories/gram

calories per gram of fat

9 calories/gram

fat soluble vitamins

A - leafy veggies, yellow/orange veggies, milk, butter, cheese D - eggs, dairy, milk, fish liver oil E - seeds, leafy green veggies, margarine K - green leafy veggies, cereals

personality types and stress

A: always "on the go" is competitive, appears tense, impatient and has a sense of time urgency, high achievers. B: more easy going, relaxed patient, and is satisfied with their level of achievement C: love dtails spend lots of time figuring out how things work, not assertive, suppress their own desires, very vulnerable to depression D: negative outlook on life, pessimist, suppresses emotions, fears rejections

water soluble vitamins

C - citrus fruit, berries, veggies(peppers) Vitamin B

nutrient

Compounds in food that the body requires for proper growth, maintenance, and functioning

injury treatment

Rest: 24 - 72 hours or more Ice: apply immediately to reduce swelling and tissue damage 10 - 15 min 2-3 times a day for 2-3 days Compression: when not icing the area, wrap the injured part with elastic band to prevent fluid buildup - but not too tight Elevation: raise injured area above the level of the heart

alarm

first phase of stress response; fight or flight response. sympathetic nervous system releases stress hormones and causes the body to increase heart rate, strengthen skeletal muscle, dilated coronary arteries, pupils, bronchial tubes

how much daily protein is recommended?

for an adult, .8 kg of body weight. 10-15% intake of calories

folate

genetic material development of red blood cell production

High Density Lipoprotein

good cholesterol, produced in the liver and small intestine, protects against heart disease by removing cholesterol from the artery wall and carrying it to the liver where it is converted into bile and excreted through intestine.

vitamin d

growth of bones and calcium absorption

male body fat ranges

healthy: 18-24% obese: 25%+

female body fat ranges

healthy: 25-31% obese: 32%+

water

helps with: muscle contraction, nerve conduction, waste elimination, joint lubrication, nutrient transport, metabolism, and proper fluid balance

theories of obesity

imbalances of homeostasis, lifestyle, lack of exercise

what have been the obesity trends in the USA over the last 20 years?

increasing, 33.8% of adults, 17% ages 2-19

unsaturated fats

liquid at room temperature, contain more than one double bond. ex. olive, peanut, canola, corn, sunflower, soybean oils.

hematoma

localized collection of blood outside the blood vessels, due to disease or trauma including injury or surgery and may involve blood continuing to seep from broken capillaries.

minerals

maintain proper fluid balance and normal cell muscle activity. provide structure in the formation of bones and teeth, help maintain normal heart rhythm, muscle contractions, and nerve impulse conduction. regulate metabolism.

simple carbs

monosaccharides (glucose, fructose, galactose) and disaccharides (sucrose, maltose, lactose). normally occur in fruits

some examples that cause injuries to occur

overuse: doing too much too soon or too often footwear: wearing improper or worn-out shoes weakness and inflexibility: muscles so weak or tight that the slightest twist strains them mechanical problems: the results of biomechanical/anatomical problems or using poor form while exercising

common feature of all acute and chronic injuries

pain, natural warning

eustress

positive stressors

what do college students struggle with most?

pressure to perform well, balancing life, job, relationships, achieving emotional independence from family, choosing/preparing for a career, emotional commitment and family life, developing an ethical system.

key element in avoiding injury

proper warmup and stretching prior to activity. appropriate functional and balances strength and conditioning programs to prepare body/tissues.

incomplete amino acids

protein sources lack one or more of the essential amino acids; whole grains, legumes, rice, quinoa

complete amino acids

protein sources provide all essential amino acids. eggs, meat, dairy, soy

thiamine

releases energy from carbs during metabolism, growth and muscle tone

riboflavin

releases energy from protein, fat and carbs during metabolism

chronic injuries

repetitive forces, tendonitis, stress fracture

general adaption syndrome

sequence of physiological response to the presence of stressors. four stages.

heat stroke

serious, collapse, confused, no sweating

what food/beverage is the leading cause of added sugar in the American diet?

soft drinks, fruit drinks, pastries, candy

best way to control body weight

sound metabolic fitness and overall health and wellness

complex carbs

starches and fibers made up of long chains of monosaccharides and linked together called polysaccharides. found in plants, grains, vegetables. better that simple carbs.

carbohydrates

starches and sugars, energy source for cells

potential outcomes of stress if issues are not addressed

state of despair, depresses immune system, flu, mono, accidents, suicide

resistance

the body's attempt to reestablish internal balance or homeostasis. reduces acth hormones allowing adaption to occur. specific organ systems become the body's focus. body remains on-guard if stressor is still present although not as strong.

glycemic index

the effect carbs of have on the seped of insulin released into the bloodstream

body composition

the fat and nonfat components of the human body

protein

tissue growth and repair and regulate acid-base quality of body fluids

first step toward healthier eating?

to develop a better understanding of nutrients, where they come from, what they do in the body, and how much of each you need.

second step toward healthier eating?

translate nutritional knowledge into a diet consisting of appropriate amounts of food that are affordable and enjoyable

concussion

traumatic brain injury that affects brain function. effects are usually temporary but can include headaches and problems with concentration, memory, balance and coordination

vitamin a

vision and resistance to infection

micronutrients

vitamins and minerals