Exam II Study Guide: Nutrition, Healthy Weight, and Exercise - Prof. Brace, Study notes of Health sciences

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Study Guide – Exam II *Know all key terms defined in the powerpoint slides Chapter 7 & Nutrition Guest Lecture  What has changed in the last 40-50 years that has an effect our health  How have food serving sizes changed in the last 20 years  What diseases are associated with being overweight/obese?  What % of the adult population in the US is considered obese? 33%  Basal Metabolic rate – what is it, how it relates to healthy weight/nutrition BMR is the rate at which the body uses energy to maintain basic life functions.  Successful strategies for healthy weight: Exercise and make sure that there is an energy balance with caloric intake and expenditure.  MyPyramid – what are the components: Grains, vegetables, fruits, milk, meat and beans, physical activity.  How to individualize your diet plan Estimate your energy needs on gender, height, current weight, and levels of activity.  How much water should you drink daily? Why is it important for your body? 2 to 3 liters or 8-12 glasses daily. Needed to digest, absorb, and transport nutrients; medium in which biochemical reactions can occur; regulate body temp; dilutes wastes and makes less toxic; carries wastes out of the body; cushions body cells; lubricates moving parts.  Why are fats important in the diet? What are they types of fat? What are the sources of fat? Fats are a concentrated energy source. Fats in food provide essential fatty acids, play a role in production of other fatty acids and vitamin D, and provide the major material for cell membranes. Transport the fat soluble vitamins and assist in their absorption. They provide an emergency reserve of energy. Also shock absorb to protect organs, and insulate body membranes. Saturate Fats: remain stable (solid) at room temperature; found in beef, pork, and whole milk products. These tend to raise levels of cholesterol and increases LDL which pose threat to CVD. Unsaturated lower LDL and some (monounsaturated) also raise HDL. Cholesterol is produced in the liver and in excess can clog arteries and cause CVD. Monounsaturated Fats: liquid at room temp but solidify somewhat when refrigerated; plant sources Polyunsaturated fats: liquid at room temp and in the refrigerator (oils); plant sources; fish—salmon, trout, and anchovies. Trans Fatty Acids are produced by hydrogenation and are solid at room temperature; prolongs shelf-life. Raise LDLs and lower HDLs. Omega-3 Fatty Acids: slow clotting of blood, decrease triglyceride levels, and lower blood pressure. Come from fish and nuts. Omega-6 Fatty Acids: provide linoleic acid, consumed too much, and is found in corn, soybean, and cottonseed oils.  Difference between carbohydrates and dietary fiber? Carbs are the body’s main source of energy. Simple—fast absorption. Complex—starches (fruit, grains, and veges), slow absorption. Dietary Fiber is a type of carb and cannot be broken down in the digestive tract. Insoluble (natural lax) and soluble (lower cholesterol and slow process of digestion)  Dietary Guidelines for Americans – areas & general population recommendations Adequate Nutrients Within Calorie Needs eat a wide variety of foods and limit intake of cholesterol, sugar, sat and trans fat, salt and alcohol Weight management caloric intake within recommendation; to lose—gradually reduce cals and increase physical activity Physical activity 30 to reduce disease; 60 min to maintain; 60-90 to lose Food groups to encourage vegetables!;3 cups of fat free of low fat milk Fats chose leans fat; 25-30% of diet; less than 10% from sat fats Carbohydrates fiber rich foods and whole grains; little sugar or sweeteners Na and K less than 2300 mg a day; eat potassium rich foods such as vege and fruit Alcoholic Beverages 1 for women 2 for men. Food Safety wash hands; separate raw, cooked, and ready to be eaten foods; safe temp; refrigerate; avoid raw foods  What is trans fat? What types of food have trans fat? Trans fat have been chemically modified by hydrogenation; cookies, donuts, cakes, crackers, French fries  Importance / Function of minerals and vitamins? Minerals: important for strong bones/teeth, carry out metabolic processes, maintain proper functioning of organs. They are naturally occurring inorganic substance. Vitamins organic substances need by body. Serve as catalysts for releasing energy; aid in chemical reactions in the body; help maintain components of immune, nervous, and skeletal systems. Only fat soluble are A, D, E, K Chapter 8  Benefits of Exercising Physical: lower mortality rate, reduced chances of disease Cognitive: process information more quickly, prevent or slow down the loss of cognitive functions; ability of CNS to inhibit unwanted responses from the body to environmental stimuli; improved blood flow to the braini Psychological and Emotional: increase mood; reduce risk or anxiety and depression; relieve stress; better sleep; regulation of hormones and brain chemicals that may affect mood; provide temporary distraction for stressors; feeling of control; Spiritual: allows you to connect w/yourself, others, and nature.  Two kinds of exercise guidelines in the US Surgeon General’s report on Physical Activity & Health (1996)  People who are usually inactive can improve their health and well being by being physically active on a regular basis  Physical activity does not need to be strenuous to confer health benefits  Greater health benefits can be achieved by increasing the amount (duration, frequency, and intensity) of physical activity 1. Significant health benefits can be achieved by moderate regular physical activity. 2. Additional health benefits can be achieved by participating in more vigorous activities  Components of Fitness – how they relate to exercise program design Cardiorespiratory: ability of the heart and lungs to efficiently deliver oxygen and nutrients to he body’s muscles and cells via the bloodstream; should be the heart of any fitness program; aerobic exercise Muscular strength and endurance: increased lean body mass; increased bone density; improved metabolism; Strength capacity of the muscle to exert force against resistance; Endurance capacity of muscle to exert force repeatedly Flexibility: ability of joints to move through their full range of motion; needed for everyday tasks to recreational activities. Body Composition  4 dimensions of a exercise program – FITT F-frequency at least 3 times a week I-Intensity-reaching target heart rate T- 15-60 minutes; 30 min being ideal T-type of activity; uninterrupted forms using large muscles  3 types of muscle action & examples Isometric: force is exerted against an immovable object or without producing movement Isotonic: force applied with movement; free weights, sit ups, push-ups, Isokinetic: involves machines or other kinds of equipment that regulate the speed by which the muscles can be shortened  4 types of stretching & examples of each Passive: a partner applies pressure to your muscles, producing a stretch beyond what you can do on your own. Should be limited to supervised medical situations Static: stretch until you feel tightness and hold for a period of time w/o bouncing. Ballistic: bouncing movements used to increase range of motion; muscle spindles are stretched; Proprioceptive Neuromuscular Facilitation: your body’s reflex responses are used to enhance muscle relaxation and increase joint range of motion. Contracting, relaxing, and stretching.  Why is body composition important? What are measures of body composition? Which are the most accurate? Body composition: relative amounts of fat and fat free mass in the body; Recommended for women is 21-35% and for men 8-24. It has an effect on overall health and fitness; Skinfold, immersion, electoimpedence, bod pod. The most accurate is way is immersion.  Ways to increase physical activity in your life