Personal Wellness CHAPTERS 5, 6, 7

Design Your Exercise Session

1. A comprehensive workout includes a warm-up, cardiorespiratory and/or resistance training, and then a cool-down to finish the session. 2. Warm-up a. Generally, a warm-up involves large body movements followed by light stretching and usually lasts 5 to 15 minutes. b. A warm-up provides a transition from rest to physical activity by slowly increasing heart rate, blood pressure, breathing rate, and body temperature. 3. Cardiorespiratory and/or resistance training a. Immediately following your warm-up, move into cardiorespiratory training, resistance training, or a little of both. 4. Cool-down and stretching a. Start your cool-down with 5 to 10 minutes of moderate- to low-intensity activity, and follow it with approximately 5 to 10 minutes of stretching. b. The purpose of the cool-down is to gradually reduce your heart rate, blood pressure, and body temperature to pre-exercising levels

Including Exercise

1. Any increase in the intensity, frequency, and duration of daily exercise levels can have a significant impact on total calorie expenditure. 2. The number of calories spent during physical activity depends on three factors: a. The number and proportion of muscles used. b. The amount of weight moved. c. The length of time the activity takes.

Body Mass Index (BMI)

1. Body mass index (BMI) is a description of body weight relative to height. a. BMI = weight (kg)/height squared (m2) 2. Although BMI is a useful indicator, it does have limitations. a. Muscle is denser than fat, and a well-muscled person could weigh enough to be classified as obese, according to BMI, despite actual body composition. 3. There is a growing concern about the long-term consequences of pinning potentially stigmatizing labels (obese and morbidly obese) on children. a. BMI ranges for children and teens are defined so that they can take into account normal differences in body fat between boys and girls and the differences in body fat that occur at various ages.

Food Safety: A Growing Concern A. Choosing Organic or Locally Grown Foods (def of locavore)

1. Concerns about food safety, genetically modified foods, and health impacts of chemicals have led many people to organic foods. 2. Any food sold in the United States as organic has to meet criteria set by the USDA under the National Organic Rule and can carry a USDA seal verifying products as "certified organic." a. Food must be produced without hormones, antibiotics, herbicides, insecticides, chemical fertilizers, genetic modification, or germ-killing radiation. 3. Two recent studies examining decades of research into the nutrient quality of organic versus traditionally grown foods reached opposite conclusions: one found organic foods more nutritious, the other did not. However, pesticide residues do remain on conventionally grown foods. 4. Locavore refers to people who only eat food grown or produced locally, usually within close proximity to their homes.

Factors Contributing to Overweight and Obesity: Physiological, Genetic, and Hormonal Factors

1. Body type and size run in families. Children whose parents are obese also tend to be overweight. Whether that is due to learned eating and exercise behaviors, environmental cues, genes, or a combination is unclear. 2. Research suggests that there may be a genetic basis for our appetite and that some people inherit a lower sensitivity to satiety—feeling full. a. Much research has centered on the role of genes such as FTO, that regulate ghrelin, a hormone produced in the stomach that plays a key role in the regulation of appetite and food intake control, gastrointestinal motility, gastric acid secretion, endocrine and exocrine pancreatic secretions, glucose and lipid metabolism, and cardiovascular and immunological processes. b. Another hormone gaining increased attention and research is leptin, an appetite regulator produced by fat cells in mammals. c. For unknown reasons, obese people seem to have excess ghrelin production and faulty leptin receptors. d. Studies indicate that a healthy lifestyle and environment may be able to override genetic influences on risk of obesity. 3. Individuals whose metabolisms slow significantly in response to caloric restrictions are referred to as having thrifty metabolism by researchers. Those who lose significant weight in response are said to have a tendency toward spendthrift metabolism. 4. The metabolic rate (the rate the body processes nutrients) and the hormones that regulate it play important roles in our propensity to gain weight and to lose it. a. Basal metabolic rate (BMR) is the minimum rate at which the body uses energy to maintain basic vital functions. b. Resting metabolic rate (RMR) is the energy expenditure of the body under BMR conditions, plus other daily sedentary activities. c. The exercise metabolic rate (EMR) accounts for the remaining percentage of all daily expenditures. d. Your BMR (and RMR) can fluctuate considerably, but generally are highest during infancy, puberty, and pregnancy. 5. Theories abound concerning the mechanisms that regulate metabolism and food intake. a. Adaptive thermogenesis refers to the process whereby the body slows metabolic activity and energy expenditure as a form of defensive protection against possible starvation. b. Yo-yo diets are ineffective largely due to BMR; when one's BMR is set lower, it makes it almost certain that they will regain the pounds they lost on the diet. c. The set point theory suggests that a person's body has a set point weight at which it is programmed to be comfortable, and if we go on a drastic diet or fast, our bodies slow down our BMR to conserve energy. 6. The number of fat cells a person has and their predisposition to fatness are other factors that contribute to obesity. a. Hyperplastic obesity is a condition where a person has an excessive number of fat cells. b. It is believed that the number of fat cells remains constant during adulthood, but each of the cells has the ability to shrink or swell (hypertrophy). c. Weight gain may be tied to both the number of fat cells and the capacity of individual cells to enlarge

Genetically Modified Food Crops

1. Genetically modified (GM) foods involve the insertion or deletion of genes into the DNA of an organism, usually to enhance production. 2. The long-term safety of GM foods is still in question. 3. The American Association for the Advancement of Science, the American Medical Association, and the WHO report that GM foods are safe to eat.

Treat Exercise Injuries

1. RICE (rest, ice, compression, and elevation) is an acronym for the standard first-aid treatment of virtually all fitness-training injuries.

Improved Immunity

1. Research shows that regular moderate-intensity physical activity reduces individual susceptibility to disease.

Fluids for Exercise and Recovery

1. Staying well hydrated is also crucial for active individuals to maintain a healthy, fully functional body. a. Hyponatremia or water intoxication is the effect of overconsumption of plain water, which dilutes the sodium concentration in the blood. This occurs in athletes engaging in endurance events lasting over four hours.

Considering Drastic Weight-Loss Measures?

1. When nothing seems to work, people often become frustrated and take significant risks to lose weight. 2. Very-low-calorie diets (VLCDs), those with a daily caloric value of 400 to 700 calories, should never be undertaken without strict medical supervision. a. VLCDs can cause ketosis, an elevation of ketones in the blood. If enough ketones accumulate in the blood, it may lead to ketoacidiosis, in which blood becomes more acidic. 3. Drugs are sometimes used for weight loss, and FDA approval is not needed for over-the-counter supplements and "diet aids." a. Virtually all persons who have used supplements and diet pills in review studies regained their weight once they stopped taking them. b. Diet drugs and supplements can have dangerous side effects. c. Hoodia gordonii is an African cactuslike plant that is a purported appetite suppressant. d. Herbal weight-loss aids, such as products that contain Ephedra can cause rapid heart rate, tremors, seizures, insomnia, headaches, and raised blood pressure, all without significant effects on long-term weight control. e. In 2007, the FDA approved the first over-the-counter weight-loss drug, brand name Xenical, marketed as Alli. f. Several FDA-approved weight loss drugs are now available after nearly 13 years of inactivity, including Belviq, Qsymia, and Contrave. i. When used as part of a long-term, comprehensive program, weight loss drugs can potentially help the severely obese lose weight and keep it off. 4. Surgery should be a last resort, as it is one of the riskier weight-loss solutions a.Restrictive surgeries limit food intake. b. Malabsorption surgeries decrease the absorption of food into the body, such as gastric bypass. 5. To select the best option, a physician will consider the operations benefits and risks, the patient's age, BMI, eating behaviors, obesity-related health conditions, mental history, dietary history, and previous operations. 6. A technique that is gaining popularity is the duodenal switch procedure, which combines elements of restrictive and malabsorption surgeries. 7. Considerable research has demonstrated exciting and unexpected results from gastric surgeries: Even prior to weight loss, patients have shown complete remission of type 2 diabetes in major cases, with drastic reductions in blood glucose levels in others. 8. Bariatric arterial embolization targets blood vessels in the stomach where the "hunger hormone" ghrelin is produced. 9. Liposuction is another surgical procedure and is often considered cosmetic rather than a medically related weight-loss surgery

Recommended Intakes for Nutrients

Dietary Reference Intakes establish the amount of each essential nutrient needed to prevent deficiency or reduce risk for chronic disease

adequate intake of complete protein

Eating combined plant-food sources of protein can help

CHAPTER 7!!!!!

Physical Activity for Health

Recommended Dietary Allowances

recommended nutrient intakes that will meet the needs of almost all healthy people

Carbohydrates

supply us with energy for sustaining daily activity They break down quickly and efficiently, yielding a fuel called glucose (all body cells burn for fuel)

Hunger

the physiological impulse to seek food, prompted by the lack or shortage of basic foods needed to provide the energy and nutrients that support health

Preventing Injuries

1. Appropriate footwear is essential a. Consider how well shoes fit and the activity for which they are needed. b. Running shoes should have the ability to absorb shock. 2. It is essential to use well-fitted, appropriate protective equipment for your physical activities. a. Wearing appropriate eye protection can prevent against eye injury. b. People who bike, skateboard, snowboard, or use kick-scooters should wear helmets. 3. Exercising in hot or humid weather increases your risk of a heat-related illness. Drinking fluids after exercise is important. a. Heat cramps are muscle cramps due to heat or dehydration. b. Heat exhaustion is actually a mild form of shock caused by excessive water loss from intense or prolonged exercise or work in a hot and/or humid environment. c. Heatstroke occurs when body core temperature rises and exceeds the body's cooling capacities. This is a life-threatening emergency condition. 4. When exercising in cool weather, your body's rate of heat loss is frequently greater than its rate of heat production. a. Hypothermia is a potentially fatal condition caused by abnormally low body core temperature. b. To prevent hypothermia, analyze weather conditions before outdoor activity; have a friend join you for cold-weather outdoor activities; wear layers of appropriate clothing to prevent excessive heat loss; keep head, hands, and feet warm; and do not allow yourself to become dehydrated.

Implement Your Fitness Plan: Develop a Progressive Plan

1. As your physical fitness improves, adjust the frequency, intensity, time, and type of exercise to maintain or continue to improve your level of physical fitness. 2. For type of exercise, find a variety of activities that you enjoy. 3. Reevaluate your physical fitness goals and action plan monthly to ensure that the plan is still working for you.

Diet and Eating Behaviors

1. Before you can change a behavior, such as unhealthy eating habits, you must first determine what causes or triggers it. a. Keeping a detailed log of eating behaviors can help pinpoint problem issues. 2. Once you have determined your triggers, you can begin to devise a plan for improved eating by: a. Seeking assistance from reputable sources like MyPlate, a registered dietician, some physicians, health educators, or exercise physiologists with nutritional training. b. Being wary of nutritionists or nutritional life coaches, since there is no formal credential for those titles. c. Avoiding weight-loss programs that promise quick results. d. Assessing the nutrient value of any prescribed diet. 3. Any diet that requires radical behavior changes or sets up artificial dietary programs through prepackaged products that don't teach you how to eat healthfully is likely to fail.

Supplements: Research on the Daily Dose

1. Dietary supplements are products taken by mouth and intended to supplement existing diets. 2. It is important to note that these dietary supplements are not regulated like other food and drug products by the FDA. 3. The U.S. Preventive Services Task Force concluded that there is no evidence that supplements reduce the risk for chronic diseases.

Factors Contributing to Overweight and Obesity: Psychosocial and Socioeconomic Factors

1. Eating tends to be a focal point of people's lives and is in part a social ritual associated with companionship, celebration, and enjoyment. a. Comfort food is also used to help you feel good when other things in life are not going well. 2. Socioeconomic factors also come into play. People living in poverty may have less access to fresh, nutrient-dense foods and have less time to cook nutritious meals due to shiftwork, longer commutes, or multiple jobs. Unsafe neighborhoods and poor infrastructure, like a lack of sidewalks or parks, can make it difficult for less-affluent people to exercise.

The FITT Principle for Flexibility

1. Flexibility training is effective in reducing the incidence and severity of lower back problems and muscle or tendon injuries. a. Frequency: The FITT principle calls for a minimum of two to three days per week for flexibility training. b. Intensity: Recommendations are that you perform or hold stretching positions at the "point of feeling tightness." c. Time: Once you are in a stretching position, you should hold at the "point of tension" for 10 to 30 seconds for each stretch and repeat two to four times in close succession. d. Type: The most effective exercises for increasing flexibility involve stretching the major muscle groups of your body when the body is already warm and practicing static stretching.

Food Irradiation

1. Food irradiation is a process that involves treating foods with invisible waves of energy that damage microorganisms without leaving any radioactive residue. a. Irradiation can lengthen the shelf life of produce, prevent the spread of microorganisms, and potentially reduce costs for consumers. b. Food irradiation is now common in over 40 countries, and treated food is marked with the "radura" logo.

Essential Nutrients for Health

1. Foods and beverages provide the chemicals we need for activity and body maintenance. Our bodies cannot synthesize certain essential nutrients—we must obtain them from our diet. 2. The four nutrients that we need in the largest amount are called macronutrients. Those nutrients that we need in smaller amounts are called micronutrients. 3. The sequence of functions by which the body breaks down foods and either absorbs or excretes them is known as the digestive process

Trying to Gain Weight

1. For some people, trying to gain weight is a challenge for a variety of reasons, from metabolic and hereditary to psychological. 2. People who are too thin need to take the same steps as those who are overweight or obese to find out what their healthy weight is and attain that weight.

Use the FITT Principle

1. Frequency of exercise refers to the number of times per week you need to engage in a particular exercise to achieve the desired level of physical fitness. 2. Intensity refers to how hard your workout must be to achieve the desired level of physical fitness. 3. Time, or duration, refers to how many minutes or repetitions of an exercise are needed at a specified intensity during any one session to attain the desired level of fitness. 4. Type refers to what kind of exercise should be performed to improve the various components of physical fitness.

The FITT Principle for Muscular Strength and Endurance

1. Frequency: Exercises that train the major muscle groups two to three days a week is recommended. a. One of the important principles of strength training is reversibility, meaning that if you stop exercising, the body responds by deconditioning. 2. Intensity: To determine the intensity of exercise needed to improve muscular strength and endurance, you need to know the maximum amount of weight you can lift. a. The one-repetition maximum (1 RM) is used as the basis for intensity recommendations for improving muscular strength and endurance. Muscular strength is improved when resistance loads are greater than 60 percent of your 1 RM. 3. Time: The time recommended for muscular strength and endurance exercises is measured not in minutes of exercise but rather in repetitions and sets. a. To increase muscular strength, you need higher intensity and fewer repetitions and sets. b. A rest period of 2 to 3 minutes is recommended when using the guidelines for general health benefits. 4. Type: To improve muscular strength or endurance, resistance training is most often recommended, either using your own body weight or devices that provide a fixed or variable resistance

What if I Have Been Inactive for a While?

1. If you have been physically inactive for the past few months or longer, first make sure that your physician clears you for exercise. a. The first phase of your fitness program is known as the initial conditioning stage, where you may begin at levels lower than those recommended for physical fitness.

Better Weight Control

1. In addition to the calories expended during activity, physical activity also has a direct positive effect on metabolic rate, keeping it elevated for several hours following vigorous physical activity.

Eating Well in College

1. Manycollege students find it hard to fit a well-balanced meal into the day. These tips can help you get more nutritional bang for your buck: a. Ask for nutritional analyses of menu items. b. Order salads, but be careful about what you add to them. c. If you crave French fries, try baked "fries." d. Avoid large portion sizes. e. Avoid meats and vegetables swimming in sauces. f. At Mexican restaurants, order chicken or beans instead of beef. g. Pizza? Order veggie, with whole-grain crust. h. Skip extra sauce. i. Limit sodas shakes, and other beverages high in added sugars. j. Swap out beef for chicken, turkey, fish, or vegetarian version. k. See the Mindfulness and You box for tips on mindful eating. 2. In the dining hall: a. Choose lean meats, fish, or vegetable dishes. b. Hit the salad bar. c. Choose pasta dishes with vegetables. d. Try beans or lentils over brown rice. e. Make veggie tacos. f. Ask preparers to hold the butter, cream, or cheese- or cream-based sauces. g. Avoid going back for seconds. h. Make suggestions to your food service manager. i. Pass on foods high in sugars or fats

Improved Mental Status and Reduced Stress

1. Most people who engage in regular physical activity are likely to notice psychological benefits, such as feeling better about themselves and an overall sense of well-being.

Food Sensitivities, Allergies, and Intolerances

1. Only five percent of children and four percent of adults in the United States have a true food allergy. 2. A food allergy is an abnormal response by the body to a component—usually a protein—in food that is triggered by the immune system. 3. The Food Allergen Labeling and Consumer Protection Act (FALCPA) requires clear labeling of ingredients that are common allergens. 4. Celiac disease is an immune disorder that causes malabsorption of nutrients from the small intestine, affecting as many as 1 in every 141 Americans. (gluten free diet) 5. Food intolerance can cause symptoms of gastric upset but is not the result of an immune system response.

Avoiding Risks in the Home

1. Part of the responsibility for preventing foodborne illness lies with consumers. a. Among the most basic precautions are to wash your hands and to wash all produce before eating it, avoid cross-contamination in the kitchen, maintain temperature control, and refrigerate food when needed.

Overcome Common Obstacles to Physical Activity

1. People have real and perceived barriers that prevent regular exercise, ranging from personal, to environmental; it is important to honestly evaluate why you are not as physically active as you want to be.

Skill-Related Components of Physical Fitness

1. Physical fitness for athletes involves attributes that improve their ability to perform athletic tasks. a. The skill-related components of physical fitness (also called sports skills) are agility, balance, coordination, power, speed, and reaction time.

Common Overuse Injuries

1. Plantar fasciitis is an inflammation of a broad band of dense, inelastic tissue that runs from heel to toe on the bottom of the foot. 2. Shin splints is a general term used to describe pain occurring on the front part of the lower legs. 3. Runner's knee describes a series of problems involving the muscles, tendons, and ligaments of the knee.

Improved Cognitive Function and Reduced Dementia Risk

1. Regular aerobic activity, even when initiated as an adult, has also been associated with reduced risk for and improvement of dementia and Alzheimer's disease in adults. Several studies indicate significant decreases in long-term health risk and increases in years lived, particularly among those who have several risk factors and who use physical activity as a means of risk reduction.

Reduced Risk of Low Bone Mass

1. Regular weight-bearing and strength-building physical activities are recommended to maintain bone health and prevent osteoporotic fractures. 2. Both men and women have much to gain by being physically active and remaining physically active as they age—but it appears that full bone-related benefits can only be achieved with sufficient hormone levels and adequate calcium, vitamin D, and total caloric intake.

Regular physical activity reduces the risk of metabolic syndrome and type 2 diabetes.

1. Research indicates that a healthy dietary intake combined with sufficient physical activity could prevent many of the current cases of type 2 diabetes. 2. It's important to accumulate enough minutes of physical activity (30 min/day and at least 150 min/week) for optimal diabetes risk factor reduction.

Foodborne Illnesses

1. Scientists estimate that foodborne illnesses sicken one in six Americans and causes some 128,000 hospitalizations and 3,000 deaths in the United States annually. 2. Signs of foodborne illnesses vary but usually include one or several symptoms: diarrhea, nausea, cramping, and vomiting. (For certain populations, foodborne diseases can be fatal.) 3. Several factors are associated with the increasing spread of foodborne diseases, including inadequate oversight of both foreign and domestic suppliers by uncoordinated and underfunded federal agencies.

Explore Activities for Functional Fitness

1. Some forms of physical activity—for instance, yoga, tai chi, and Pilates—have the potential to improve several components of physical fitness. 2. Core strength training a. The body's core muscles are the foundation for all movement. The contraction of these muscles provides the basis of support for movements of the upper and lower body and powerful movement of the extremities. 3. Yoga a. Yoga blends the mental and physical aspects of exercise, a union of mind and body that participants often find relaxing and satisfying. 4. Tai Chi a. Tai chi is an ancient Chinese form of exercise that combines stretching, balance, muscular endurance, coordination, and meditation. 5. Pilates a. Pilates is an exercise style that combines stretching with movement against resistance, frequently aided by devices such as tension springs or heavy rubber bands. i. Pilates differs from yoga and tai chi in that it includes a component specifically designed to increase strength.

Reduced Cancer Risk

1. The American Cancer Society reports that approximately one third of cancers are preventable with regular physical activity and healthy diet choices. 2. Regular physical activity is especially important for cancer prevention in individuals who already have chronic diseases, such as heart disease or diabetes.

Factors Contributing to Overweight and Obesity: Environmental Factors

1. The following environmental factors play a large role in weight maintenance: a. Greater access to high-calorie foods. b. Lack of physical activity 2. The way we live our lives, including the relationship between activity level and calorie intake, greatly affects our country's increasingly high rates of overweight and obesity. 3. According to the 2017 National Health Interview Survey, just over 52 percent of adults in the United States met guidelines for aerobic activity.

The FITT Principle for Cardiorespiratory Fitness

1. The most effective aerobic exercises for building cardiorespiratory fitness are total body activities involving large muscle groups of the body. a. The FITT prescription for cardiorespiratory fitness includes three to five days per week of vigorous, rhythmic, continuous activity. b. The exercise intensity required to improve cardiorespiratory endurance is a heart rate between 64 to 95 percent of your maximum heart rate for 20 to 60 minutes. 2. Frequency: To improve your cardiorespiratory fitness, exercise at least five days per week (three at a vigorous level). 3. Intensity: The most common methods used to determine the intensity of cardiorespiratory endurance exercises are target heart rate, rating of perceived exertion, and the talk test. 4. Time: The ACSM recommends that vigorous activities be performed for at least 20 minutes at a time and moderate activities for at least 30 minutes. 5. Type: Any sort of rhythmic, continuous, and vigorous physical activity that can be done for 20 or more minutes will improve cardiorespiratory fitness.

Foods for Exercise and Recovery

1. To make the most of your workouts, follow the recommendations from the MyPlate Plan, and make sure that you eat sufficient carbohydrates, the body's main source of fuel. 2. When you eat is almost as important as what you eat. a. Having a large meal before exercising can cause upset stomach, cramping, and diarrhea, because your muscles have to compete with your digestive system for energy. 3. It is important to refuel after your workout to help your muscles recover and prepare for the next bout of activity. 4. Today there is a burgeoning market for dietary supplements that claim to deliver the nutrients needed for muscle recovery

Assessing Body Weight and Body Composition

1. Traditionally, experts used measurement techniques such as height-weight charts to determine whether an individual fell into the ideal weight, overweight, or obese category; however, these techniques do not take into account body composition. 2. Fat isn't all bad. a. Essential fat is the fat necessary for maintenance of life and reproductive functions, and storage fat is the nonessential fat that many of us try to get rid of. b. Being underweight, or having extremely low body fat can cause a host of problems, including hair loss, visual disturbances, skin problems, a tendency to fracture bones, digestive system disturbances, heart irregularities, gastrointestinal problems, difficulties in maintaining body temperature, and amenorrhea, among other serious problems.

There are two basic types of injuries stemming from fitness-related activities.

1. Traumatic injuries occur suddenly and violently, typically by accident. 2. Overuse injuries occur because of cumulative, day-after-day stresses placed on body parts during exercise.

Keeping Weight Control in Perspective

1. Weight loss is difficult for many people and many factors influence success or failure. 2. To reach and maintain the weight, develop a program of exercise and healthy eating behaviors that you can maintain.

Incorporate Physical Activity into Your Life

1. When designing your fitness program, consider several factors: a. Be Mindful of Your Own Preferences b. Be Mindful of Your Current Fitness Level c. Be Mindful of Opportunities to Increase Your Activity Levels d. Green Your Routine 2. Try to make exercise a part of your routine by incorporating it into something you already have to do.

Vegetarianism: A Healthy Diet?

1.More than three percent of U.S. adults, or approximately eight million people, are vegetarians. 2. Generally, people who follow a balanced vegetarian diet weigh less and have better cholesterol levels, fewer digestive issues, and a lower risk of heart disease than nonvegetarians. 3. Most vegetarians today are adept at combining the right types of foods and eating a variety of different foods to ensure proper nutrient intake. Strict vegans should also pay more attention to what they eat to ensure proper nutrient intake.

% adults engaging activity

25.9 percent of American adults do not engage in any leisure-time physical activity. 1. A recent survey indicated that 54.9 percent of college women and 44.7 percent of college men do not meet the recommended guidelines for engaging in moderate to vigorous physical activities. 2. Physical activity is any body movement produced by skeletal muscles that result in substantial increases in energy expenditure. 3. Exercise refers to planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness. 4. Adding more physical activity to your day can benefit your health. a. Physical inactivity is defined as not meeting the minimum activity recommendations for health b. Sedentary time is time spent sitting or reclining in an activity that does not increase energy expenditure more than 1.5 times resting level. b. Regular participation in physical activity improves more than 50 different physiological, metabolic, and psychological aspects of human life.

Fruits and vegetables are ________ percent water, and meats are more than ____ percent water.

80-95% 50%

Utilizing the FITT Principle to Create Your Own Fitness Program

A. The first step in creating a personal physical fitness program is identifying your goals. 1. To set successful goals, try using the SMART system. SMART goals are: Specific, Measureable, Action-oriented, Realistic, and Time-oriented.

Cause of Death

Although smoking is still the leading cause of preventable death in the United States, obesity is rapidly gaining ground. Diabetes is strongly associated with overweight and obesity

Calories Increased

Americans consume more calories than ever before. The number of calories in the foods we choose to eat has increased from 1960 to 2010

Fats

Cholesterol and triglycerides (fats) are 2 forms of a large group of biological compounds known as lipids, which are not soluble in water. Cholesterol = a sterol, an oily substance found in both plant and animal cells. It is transported in the bloodstream in compounds called lipoproteins. High-density lipoproteins (HDLs) are compounds that transport circulating cholesterol to the liver. Higher HDL levels are a benefit. Low-density lipoproteins (LDLs) play a role in clogging arteries. Lower LDL levels are a benefit. dietary fats = triglycerides—compounds made up of a molecule called glycerol attached to three fatty acids (chains of oxygen, carbon, and hydrogen atoms) Saturated fats are solid at room temperature and usually come from animals. They cannot hold any more hydrogen in their chemical structure Unsaturated fats are liquid and come from plant sources. Monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs) refer to the relative number of hydrogen atoms that are missing in a fatty-acid chain. PUFAs come in two forms: omega-3 fatty acids and omega-6 fatty acids, both classified as essential fatty acids. avoiding Trans Fatty Acids a. Trans fats are fatty acids produced when polyunsaturated oils are hydrogenated to make them more solid. b. In 2015, the U.S. FDA ruled that PHOs are no longer recognized as safe for consumption. Food companies have until July 2018 to remove PHOs from their products. Fat Intake Recommendations a. Instead of trying to eat a low-fat diet, replace saturated and trans fats with healthful unsaturated fats from plants and fish. b. Follow these guidelines to add more healthy fats to your diet i. Eat fatty fish. ii. Use olive, peanut, soy, and canola oils instead of butter or lard. iii. Add healthy doses of green leafy vegetables, walnuts, walnut oil, and ground flaxseed to your diet. c. Follow these guidelines to reduce overall intake of less-healthy fats: i.Chill meat-based soups and stews and scrape off fat. ii.Fill up on fruits and vegetables. iii. Hold off on creams and sauces. iv. Choose lean meats, fish, or skinless poultry. Broil or bake whenever possible. v.Choose fewer cold cuts, bacon, sausages, hot dogs, and organ meats. vi. Select nonfat and low-fat dairy products

Factors Contributing to Overweight and Obesity: Emerging Theories on Obesity Risks

Emerging Theories on Obesity Risks 1. Several researchers have studied the role of viruses and other pathogens in a form of infectobesity. 2. Several studies have examined the role of drugs in weight gain and weight fluctuation. 3. Sleep deprivation may also increase obesity risks.

Fitness Components for Health, Wellness, and Physical Function

Physical fitness refers to a set of attributes that is either health- or skill-related.

How Can I Eat More Healthfully? (def of serving & portion)

Read Food Labels: To help evaluate the nutritional value of packaged foods, the FDA and USDA developed the percent daily values list. The FDA allows three types of health-related claims on the packages of foods and dietary supplements: i. Health claims ii. Nutrient content claims iii. Structure and function claims Facts Up Front is a voluntary labeling system used by manufacturers to provide quick, accurate information for the consumer Understand serving size A serving is the recommended amount you should consume. A portion is the amount you choose to eat at any one time, and it may be more or less than a serving.

Reduced Risk of Cardiovascular Diseases

Regular physical activity makes the cardiovascular and respiratory systems more efficient by strengthening the heart muscle, thus enabling more blood to be pumped with each stroke.

Chapter 6!!!!!!!!!!!!!

The prevalence of overweight, obesity, and severe obesity is increasing worldwide.

Waist Circumference and Ratio Measurements

Waist circumference measurement is increasingly recognized as a useful tool for assessing abdominal fat, which is considered more threatening to health than fat in other regions of the body. a. A waistline greater than 40 inches in males and 35 inches in females indicates greater health risk. b. The waist circumference-to-hip ratio measures regional fat distribution i. The higher your ratio, the greater chance of having increased health risks. c. A waist circumference-to-height ratio is a simple screening tool that says your waist should be approximately half your height

WATER

Water needs vary drastically by person, and we often get the water we need through the food we eat, as well as water and other beverages we consume

Increase in obesity

While rates of obesity in children aged 2 to 5 appear to have stabilized in recent years, rates are up in almost all other groups. Research points to higher obesity rates and risks among some adult populations in the United States. Obesity has more than doubled globally since 1980 The global overweight and obesity epidemic has come to be known as globesity.

Appetite

a learned desire to eat and may not accompany true hunger

kilocalorie

a unit of measure used to quantify the amount of energy in food that the body can use (calorie on nutrition labels and consumer publications)

obesogenic

a word that refers to environmental conditions that promote obesity, such as the availability and marketing of unhealthy foods

Consuming Proteins

body breaks them down into smaller molecules known as amino acids, the building blocks of proteins

Calorie

calorie is a unit of measure that indicates the amount of energy gained from food or expended through activity. a. One pound of fat is equal to 3,500 extra calories.

Complete (high-quality) proteins

contain all essential amino acids in sufficient quantity and proportion. Proteins from animal sources are typically complete, as are soy and quinoa

Body composition

describes the relative proportions and distribution of fat and lean tissues in the body.

Complex carbohydrates (starchy foods)

found in grains, cereals, and vegetables and contain three or more sugars Polysaccharides are formed by long chains of glucose Starches make up the majority of the complex carbohydrate group

Simple carbohydrates (simple sugars)

found naturally in fruits, many vegetables, and dairy and contain either one or two sugars Glucose and fructose are monosaccharides. Disaccharides are combinations of two monosaccharides; one of the most commonly known is sucrose. Sugar is found in high amounts in a wide range of processed food products

Fiber

in complex carbohydrates, the indigestible portion of the plant food that helps move foods through the digestive system either soluble or insoluble. Soluble fiber can easily be digested by bacteria in the colon. Insoluble fiber typically cannot be dissolved in water

Minerals

inorganic, indestructible elements that aid physiological processes within the body. a. Major minerals are the minerals that the body needs in fairly large quantities, and trace minerals are needed only in small amounts Sodium is necessary for the regulation of blood volume and blood pressure, fluid balance, transmission of nerve impulses, heart activity, and certain metabolic functions. a. Salt-sensitive individuals respond to a high-sodium diet with an increase in blood pressure (hypertension) Calcium plays a vital role in the building of strong bones and teeth, muscle contraction, blood clotting, nerve impulse transmission, the regulation of heartbeat, and fluid balance within cells. a. For optimal calcium absorption, consume calcium throughout the day. Iron deficiency is the world's most common nutrient deficiency, affecting nearly 30 percent of the world's population. a. Iron-deficiency anemia results from the body's loss of, or insufficient production of, red blood cells. b. Iron toxicity due is typically due to consuming iron supplements. Foods that may confer health benefits beyond the nutrients they contribute to the diet are called functional foods, and some of the most popular functional foods today are those containing probiotics or antioxidants. a. Probiotics are living microorganisms that enhance human health. b. Antioxidants appear to protect people from the ravages of oxidative stress, a complex process in which free radicals destabilize other atoms and molecules. c. Among the most commonly cited antioxidants are vitamins C and E, as well as the minerals copper, iron, manganese, selenium, and zinc. d. Phythochemicals are compounds that occur naturally in plants and are thought to protect against ultraviolet radiation, pests, and other threats. e. Carotenoids are fat-soluble plant pigments with antioxidant properties

Muscular endurance

is the ability of a muscle or group of muscles to exert force repeatedly without fatigue or the ability to sustain a muscular contraction. 1. General muscular endurance is most often measured by the number of push-ups an individual can do, or how long they can hold a certain position.

Plant sources of protein fall into three general categories:

legumes, grains, and nuts and seeds.

incomplete proteins

missing one or two of the essential amino acids (from most other plant sources)

macronutrients / micronutrients

nutrients that we need in the largest amount are called macronutrients and nutrients that we need in smaller micronutrients

Vitamins

potent and essential organic compounds that promote growth and help maintain life and health. Vitamins are either fat soluble or water soluble. a. Fat-soluble vitamins include A, D, E, and K. b. B-complex vitamins and vitamin C are water soluble. Vitamin D, the sunshine vitamin, is formed from a compound in the skin when exposed to the sun's ultraviolent rays. a. Vitamin D is essential for the body's regulation of calcium and helps in the process of calcification by which bones and minerals crystallize. b. Bone disorders like osteoporosis, rickets, and osteomalacia can be prevented with adequate intake of vitamin D. c. Too much vitamin D isn't good. Vitamin D is stored in the body's fat tissues, and too much can be toxic. Folate is a form of vitamin B that is critical for DNA production. a. Folate is also particularly important for proper cell division during embryonic development.

Obesity

refers to a body weight more than 20 percent above recommended levels for health, or a body mass index (BMI) over 30

Cardiorespiratory fitness

refers to the ability of the heart, lungs, and blood vessels to supply the body with oxygen efficiently. 1. The primary category known to improve cardiorespiratory fitness is aerobic exercise. 2. Cardiorespiratory fitness is measured by determining aerobic capacity (or power).

Muscular strength

refers to the amount of force a muscle or group of muscles is capable of exerting in one contraction.

Flexibility

refers to the range of motion, or the amount of movement possible, at a particular joint or series of joints.

Dietary Guidelines for Americans

set of recommendations for healthy eating that are revised every five years. The guidelines for 2015-2020 include: a. Follow a healthy eating pattern across the lifespan. b. Focus on variety, nutrient density, and amount. c. Limit calories from added sugars and saturated fats, and reduce sodium intake. d. Shift to healthier food and beverage choices. e. Support healthy eating patterns for all.

Intake of Water

should be increased if sweating profusely or ill. Some diseases and their treatments cause the body to require a higher fluid intake, and the elderly and very young also may have increased water needs.

MyPlate Food Guidance System

takes into consideration the dietary and caloric needs of a variety of individuals and the activity levels of those individuals i. Eat nutrient-dense foods. ii. Eat seafood twice a week. iii. Avoid empty calories. iv. Engage in physical activity.

amino acids

the building blocks of proteins 9 essential amino acids, meaning the body cannot make them; they must be ingested through diet. 11 other amino acids can be produced by the body.

energy

the capacity to do work (derived from from energy-containing nutrients, which include protein, carbohydrate, and fat)

Nutrients

the constituents of food that sustain humans physiologically: proteins, carbohydrates, fats, vitamins, minerals, and water

proteins

the most abundant substances in the human body and are major components of every cell they help repair tissue, assist in antibody production and hormone formation, and help transport nutrients to cells.

Nutrition

the science that investigates the relationship between physiological function and the essential elements of the foods we eat

dehydration / hyponatremia

too little water and too much water (a condition characterized by low blood levels of sodium)