WELLNESS CH. 6,7,8
45%-65%
% of calories from carbs
20%-35%
% of calories from fats/lipids
10%-35%
% of calories from protein
Average daily intake of sodium
3,300 mg (men, women, children)
Target heart rate
60-85% of the maximum heart rate; the heart rate at which one derives maximum cardiovascular benefit from aerobic exercise.
2,800 calories
Active men, teen boys calorie intake2
Vitamins A, C, E, Calcium, magnesium, potassium, fiber
Adults aren't getting adequate amounts of...
2,000 calories
Average adult calorie intake
Good sources of fat
Avocado, Almonds, walnuts, Peanut butter, Olive oil, Canola oil, Fatty fish (salmon)
Class 1 Obesity
BMI between 30 and 34.9
Class 2 Obesity
BMI between 35.0 and 39.9
Class 3 Obesity or excessive obesity
BMI of 40 or higher
Water
Carries nutrients, maintains temperature, lubricates joints, helps digestion, rids body of waste, contributes to sweat
Fats
Carry insoluble vitamins A, D, E, K, aid in their absorption in the intestine, protect organs from injury, and regulate body temp., important role in growth and development, satisfy taste
Vitamin E, calcium, magnesium, potassium, fiber
Children aren't getting adequate amounts of...
Fiber
Contributes to feeling of fullness, aids in weight control, slow emptying of stomach, prevent constipation and diabetes, contribute to longer life span
Total Fiber =
DF+FF
examples of simple carbohydrates
Glucose, Fructose, Galactose
4 grams
Grams in every 1 gram of carbohydrate/protein?
9 grams
Grams in every 1 gram of fat?
More than half
How many Americans use dietary supplements
85%
How much of the body is made of water?
75%
How much of the brain is water?
70%
How much of the muscles is water?
64-80 oz
How much water do you lose in a day?
8-10 oz
How much water does the body use in a day?
2,200 calories
Most men, active women, teen girls, older children calorie intake
1,600 calories
Most women, some older adults, children ages 2-6 calorie intake
2,300 mg a day
National Heart, Lung and Blood Institute daily intake for sodium
Why do we choose certain foods?
Preferences, habit, emotion, tradition, value, nutrition, social interactions, availability, + or - associations
130 grams
Recommended daily carb intake
50-60 grams
Recommended daily protein intake
examples of antioxidants
Vitamin C, E, betacarotene, carotenoids, flaronoids
Classes of essential nutrients
Water, protein, carbohydrates, fats, vitamins, minerals,
Cardiorespiratory fitness
ability of the heart and blood vessels to circulate blood through the body efficiently.
Static flexibility
ability to assume and maintain an extended position at one end point in a joint's range of motion.
Dynamic flexibility
ability to move a joint quickly and fluidly through its entire range of motion with little resistance.
functional fitness
ability to perform real-life activities, such as lifting a heavy suitcase.
Physical fitness
ability to respond to routine physical demands, with enough reserve energy to cope with a sudden challenge.
Muscular endurance
ability to withstand the stress of continued physical exertion.
Hypothermia
abnormally low body temperature, if not treated appropriately, coma or death could result.
Calorie
amount of energy required to raise the temperature of 1 gram of water by 1 degree Celsius
Metabolic equivalent of task (MET)
amount of energy used at rest.
Physical activity
any movement produced by the muscles that results in expenditure of energy.
Eating disorders
bizarre, often dangerous patterns of food consumption, including anorexia nervosa and bulimia nervosa
saturated fats
chemical term indicating that a fat molecule contains as many hydrogen atoms as its carbon skeleton can hold, solid at room temperature
unsaturated fats
chemical term indicating that a fat molecule contains fewer hydrogen atoms than its carbon skeleton can hold, liquid at room temperature
Phytochemicals
chemicals such as indoles, coumarins, and capsicin, which exist naturally in plant and have disease fighting properties
Osteoporosis
condition in which the bones become increasingly soft and porous, making them susceptible to injury
Overweight
condition of having a BMI between 25.0 and 29.9
complete proteins
contain all the amino acids needed by the body for growth and maintenance
Appetite
desire for food, stimulated by anticipated hunger, physiological changes within the brain and body, the availability of food, and other environmental and physiological factors
Specificity principle
each part of the body adapts to a particular type and amount of stress placed upon it.
Mediterranean diet
emphasizes vegetables, fruits, nuts, olive oils, and whole grains, with only small amounts of meats and full-fat milk and milk products
Bulimia nervosa
episodic binge eating, often followed by forced vomiting or laxative abuse, and accompanied by a persistent preoccupation with body shape and weight.
Amino acids
essential building blocks of protein, are made up of N,C,H,O
Vitamin D
essential to bone health, cognitive function, pain control o Lowers risk of heart disease o Decreases blood pressure o Protection against infection
Obesity
excessive accumulation of fat in the body
trans fats
fat formed when liquid vegetable oils are processed to make table spreads or cooking oils
Vitamins A,D,E,K
fat-soluble: absorbed through the intestinal membranes and stored in the body
nutrient dense foods
foods that provide the most nutritional value
Folic acids (folate)
forms of folate used in vitamin supplements and fortified foods
FITT
formula that describes the frequency, intensity, type, and length of time for physical activity.
Static stretching
gradual stretch held for a short time of 10 to 30 seconds.
Progressive overloading
gradually increasing physical challenges once the body adapts to the stress placed upon it to produce maximum benefits.
isokinetic
having the same force; exercise with specialized equipment that provides resistance equal to the force applied by the user throughout the entire range of motion.
isotonic
having the same tension or tone; exercise requiring the repetition of an action that creates tension, such as weight lifting or calisthenics.
Sodium
helps maintain proper fluid balance, regulates blood pressure, transmits muscle impulses, and relaxes muscles
Excess of sodium
high blood pressure, leading cause of heart disease, kidney disorder and stroke
Repetition
in weight training, a single performance of a movement or exercise.
set
in weight training, the number of repetitions of the same movement or exercise.
Refined grains
involves a process that removes vitamins, minerals and fiber.
Functional fiber
isolated, nondigestible carbohydrates that may be added to foods and that provide beneficial effects n humans.
incomplete proteins
lack one or more of the amino acids essential for protein synthesis
Whole Grains
made up of all the components of grain; the bran (fiber-rich outer layer) the endosperm (middle layer) and the germ (the nutrient packed inner layer)
Vitamin D
manufactured in the skin after sun exposure
Body Mass Index (BMI)
mathematical formula that correlates with body fat; the ratio of weight to height squared.
glycemic load
measure of how much a typical serving size of a particular food raise blood glucose
overloading
method of physical training involving increasing the number of repetitions or the amount of resistance gradually to work the muscle to temporary fatigue.
Calcium
most abundant mineral in the body, builds strong bone tissue, plays vital role in blood clotting and muscle functioning
Minerals
naturally occurring inorganic substances, small amounts of some being essential in metabolism and nutrition
Dietary Fiber
nondigestible form of carbohydrates found in plant food, (leaves, stems, seeds, hulls, skins)
NEAT (nonexercise activity thermogenesis)
nonvolitional movement that can be an effective way of burning calories.
Basal Metabolic Rate (BMR)
number of calories required to sustain the body at rest.
Resting Heart Rate
number of heart beats per minute during inactivity.
Macronutrients
nutrients required by the human body in the greatest amounts, including water, carbs, proteins, fats.
essential nutrients
nutrients that the body cannot manufacture for itself and must obtain from food.
isometric
of the same length; exercise in which muscles increase their tension without shortening in length, such as when pushing an immovable object.
proteins
organic compounds composed of amino acids; one of essential nutrients.
Carbohydrates
organic compounds that are composed of C,H,O and are sources of bodily energy.
Vitamins
organic substances that are needed in very small amounts by the body and carry out a variety of function in metabolism and nutrition o Regulating growth, maintaining tissue, releasing energy from foods
Lacto-vegetarian
people who eat dairy products as well as fruits and vegetables but do not consume meat, fish or poultry.
Ovo-lacto vegetarian
people who eat eggs, dairy products and fruits and vegetables but not meat, fish, and poultry.
vegans
people who eat only plant foods
aerobic exercise
physical activity in which sufficient or excess oxygen is continually supplied to the body.
anaerobic exercise
physical activity in which the body develops an oxygen deficit.
Reversibility principle
physical benefits of exercise are lost through the disuse or inactivity.
Overuse injuries
physical injuries to joints or muscles, such as strains, fractures, and tendinitis, which result from overloading a repetitive activity.
Acute injuries
physical injuries, such as sprains, bruises, and pulled muscles, which result from sudden traumas, such as falls and collisions.
Muscular strength
physical power; the maximum weight one can lift, push, or press in one effort
Hunger
physiological drive to consume food.
Waist-to-hip ratio
proportion of one's waist circumference to one's hip circumference.
Overload principle
providing a greater stress or demand on the body than it is normally accustomed to handling.
Anorexia nervosa
psychological disorder in which refusal to eat and/or extreme loss of appetite leads to malnutrition, severe weight loss, and possibly death.
Flexibility
range of motion allowed by one's joints; determined by the length of muscles, tendons, and ligaments attached to the joints.
glycemic index
ranking of carbohydrates, gram for gram, based on their immediate effect of sugar (blood glucose) levels
ballistic stretching
rapid bouncing movements.
Binge eating
rapid consumption or an abnormally large amount of food in a relatively short amount of time.
Metabolic fitness
reduction in risk for diabetes and cardiovascular disease, which can be achieved through a moderate-intensity exercise program.
Body Composition
relative amounts of fat and lean tissue (bone, muscle, organs, water) in the body.
nutrition
scientific study of food and how food nourishes our body and influences health.
Rating of perceived exertion (RPE)
self-assessment scale that rates symptoms of breathing lessness and fatigue
Satiety
sensation of feeling full after eating.
complex carbohydrates
starches including cereals, fruits and vegetables
Passive stretching
stretching technique in which an external force or resistance (your body, a partner, gravity, or a weight) helps the joints move through their range of motion.
Antioxidants
substances that prevent the damaging effects of oxidation of cells
Simple carbohydrates
sugars like all carbs they provide the body with glucose *added sugars, natural sugars
Active stretching
technique that involves stretching a muscle by contracting the opposing muscle.
Range of motion
the fullest extent of possible movement in a particular joint.
Calorie balance
the relationship between calories consumes from foods and beverages and calories expected in normal body functions and through physical activity
complementary proteins
two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids
Exercise
type of physical activity that requires planned, structured, and repetitive bodily movement with the intent of improving one or more components of physical fitness.
micronutrients
vitamins and minerals needed by the body in very small amounts
Vitamins B,C
water soluble: absorbed directly into the blood and are then used up or washed out of the body through sweat or urine.
Overtrain
working muscles too intensely or too frequently, resulting in persistent muscle soreness, injuries, unintended weight loss, nervousness, and an inability to relax.
Highest risk for nutrient deficiencies
• Teen girls • Women of child bearing age • People over 50 • Elderly
Dietary Guidelines For Americans
• The key to achieving and sustaining a healthy weight is to maintain calorie balance • Americans should focus on consuming nutrient-dense foods and beverages
