Kine 198 Exam I
Terms
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- Health
- a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity
- Wellness
- A process of makig informed choices that will lead one, over a period of time, to a healthy lifestyle that should result in a sense of well-being
- 7 dimensions of wellness
- emotional, intellectual, environmental, occupational, social, physical, spiritual
- Stress
- the nonspecific response to demands placed o the body
- Eustress
- a positive stress that produces a sense of well-being
- Distress
- a negative stress; a physically and mentally damging response to the demands placed upon the body
- Health-related fitness
- consists of cardiovascular fitness, muscular strength, muscular endruance, flexibility, and optimal body composition
- Cardiovascular fitness
- refers to the ability of the heart, lungs, circulatory system to perform at optimum levels for extended periods of time
- Benefits of C-V exercise
- Decrease in resting heart rate due to the improved efficiency of the heart, incrase in stroke volume, decrease in systolic blood pressure, decrease in diastolic blood pressure
- FITT
- frequency, intensity, time, and type
- How to find target threshold
-
220-age = MHR
MHR - Resting HR = HRR
HRR x 60% + RHR = Min Threshold
HRR x 85% + RHR = Max Threshold - Principle of overload and adaptation
- states that in order for a body system to become more efficient or stronger, it must be stressed beyond its normal working level
- Principle of specificity
- refers to training specifically for an activity, or isolating a specific muscle group and/or movement pattern one would like to improve
- Principle of individual differences
- states that individuals will respond differently to the same training protocol
- Reversibility principle
- the inevitable process of losing cardiovascular benefits with cessation of aerobic activity
- Arteriosclerosis
- the thickening and hardening of the arteries
- Atherosclerosis
- a type of arteriosclerosis; the long-term buildup of fatty deposits and other substances such as cholesterol, cellular waste products, calcium, and fibrin
- Hypertension
- high blood pressure; risk-Hispanic or African American heritage, older age, family history, a diet high in fat and sodium, alcoholism, stress, obesity, and inactivity
- Heart attack
- occurs when an artery that provides the heart muscle with oxygen becomes blocked or flow is decreased
- Stroke
- occurs when the vessels that supply the brain with nutrients become damaged or occluded and the brain tissue dies because of insufficient oxygen
- Obesity
- can be measured as a body mass index of 30 or more
- Diabetes
- a disorder that involves high blood sugar levels and inadequate insulin production by the pancreas or inadequate utilization of insulin by the cells
- Cancer
- characterized by the uncontrollable growth and spread of abnormal cells
- Low back pain
- characterized by chronic discomfort in the lumbar region of the back
- Osteoporosis
- a disease characterized by low bone density and structural deterioration of bone tissue, which can lead to increased bone fragility and increased risk of fractures to the skeletal structure
- Carbohydrates
- should be the body's main source of fuel
- Percentage for carbohydrates
- 55-60%
- Complex carbohydrates
- relatively low in calories; nutritionally dense; rich source of vitamins, mineral, and water; steady source of energy for hours
- Dietary fiber
- roughage or bulk; type of complex carbohydrates; not digested in the small intestine; helps decrease the risk of cardiovascular disease and cancer; 25-30 g/day
- Simple carbohydrates
- have little nutritive value; found naturally in milk, fruit, honey, and some vegetables; "empty calories"
- Fats
- the body's primary source of energy; 9 g/day
- Percentage for fats
- 25-30%
- Saturated fats
- found primarily in animal products; defining characteristic is that they typically do not melt at room temperature; "bad cholesterol"
- Trans fats
- does not occur naturally in plant or animal products; made during hydrogenation - when hydrogen is added to vegetable oil; many fired foods and "store bought" sweets
- Unsaturated fats
- derived primarily from plant products such as vegetables oils, avocados, and most nuts
- Monounsaturated fats
- found in foods such as olives, peanuts, canola oil, peanut oil, and olive oil
- Polyunsaturated fats
- found in margarine, pecans, corn oil, cottonseed oil, sunflower oil, and soybean oil
- Percentage for proteins
- 12-15%
- Protein
- 4 g/day; building blocks; twenty amino acids
- Non-essential amino acids
-
11 of the 20
manufactured in the body if food proteins in a person's diet provide enough nitrogen - Essential amino acids
-
9 of the 20
the body cannot produce these, and thus must be supplied through an individual's diet - Fat-soluble vitamins
-
thransported by the body's fat cells and by the liver
vitamens A,E,D,K
not excreted in urine - Water-soluble vitamins
-
viatmens B,C
excreted through urine and sweat
must be replaced daily - Pitfalls & Red Flags for diet plans
-
unhealthy, cannot be maintained long term, or simply do not work
lure of being wq=uick and easy - BMI Categories
-
Underweight =< 18.5
Normal weight =18.5-24.9
Overweight = 25-29.9
Obesity =>30 - Anorexia Nervosa
- sate of starvation and emaciation, usually resulting from sever dieting and excessive exercise
- Bulima Nervosa
- a process of bingeing and purging
- Binge-eating Disorder
- people experience frequent episodes of out of control eating
- Fear of Obesity
- an over-concern with thinness
- Activity Nervosa
- a condition in which the individual suffers from the ever-present compulsion to exercise, regardless of illness or injury