Exercise and Weight Control Chapter 1

nutrition

the sum total of processes involved in intake and utilization of food substances by living organisms, including ingestion digestion absorption transport and metabolism of nutrients in food

what is a simplified definition of nutrition?

the processes that are used an individual, consumption, breakdown, utilization of nutrients

nutrient

specific substance found in food that performs one or more physiological or biochemical functions in the body

what are the six major classes of essential nutrients?

carbs, fats or lipids, proteins, vitamins, minerals, water

what are the macronutrients that are essential?

carbs, fats or lipids, proteins, water

macronutrient

needed in ounces or grams

micronutrient

needed in mg, micrograms or International units

what are the 3 basic functions of nutrients in food?

promote growth and development, provide energy, regulate metabolism

do most Americans eat right?

generally no

on average, Americans of all ages consume too few of what?

vegetchables, fruits, high-fiber whole grains, low fat milk products and seafood

on average, Americans of all ages consume too MUCH of what?

added sugars, solid fats, refined grains, and sodium

balance the food you eat with?

physical activity

eat nutritionally _______ diet

adequate

eat more ________ foods and less processed foods

naturally whole

processed foods

milled, ground, heated, husks removed, preservatives and fillers added

choose a _______ rich diet

plant

choose a diet moderate in _________ but low in saturated fat, trans fat and cholesterol

total fat

moderate or reduce your intake of _______________ and highly refined carbohydrates

added sugars

consume less _________

salt and sodium

maintain _________ intake at a moderate yet adequate level with healthy options

protein intake

choose a diet adequate in ______ and ______

calcium and iron

practice food ________ including proper food storage, preservation and preparation

safety

consider the possible benefits and risks of food additive and _______________

dietary supplements

if you drink alcoholic beverages do so in _________

moderation

__________ your food. eat what you like but balance it within your overall health diet

enjoy

ergogenic

pertaining to producing work

ergogenic aids

any means to increase work output (quantity, quality, duration, power)

what are the types of ergogenic aids?

mechanical, psychological aids, pharmacological, nutritional

common nutritional ergogenic aids

metabolites

specific fatty acids

special amino acids

vitamin derivatives

minerals

caffeine

herbal supplements

specical waters

metabolites

increase heart rate

Recommended Dietary Allowance (RDA) represents what is needed for _____ of the population

97%

supplement sales generate money and if we ______ they work then we may assume they are worth it

think

what are some potential problems with supplements?

most are not FDA approved

contains chemicals linked to health issues

commonly mislabeled and contain hidden stimulants or steroids

younger athletes think the more supplements is ____ leading to overdose

better

people use supplements as a _______ for work and effort (quick fix) only to rebound when they stop using It

substitute

are nutritional ergogenics legal?

yes, NCAA are legal

does it promise quick improvement in health or performance?

health is not quick

does it contain some magical ingredient or formulas?

if it works it would be well publicized

is it marketed by popular personalities or sports stars?

they are compensated in some fashion

what are the credible sources with supplements?

reputable books, professional peer reviewed organizations, scientific journals, dietitians, avoid .com, .net, uk.co

.org sources are the MOST beneficial, the .gov resources were previously considered the "gold standard" reputable sources but they must be researched further

true

No one regulates the internet; anyone can set up a home page and claim anything

true

websites like wikipedia permit anyones to enter or modify the ______ presented

information

search engines, such as google and yahoo, host ______ advertisements that may contain biased information

paid

if you located information and it is sponsored with ads for ______ there is a conflict of interest

products

find at least __ more reputable sources to correlate the information your find

2

in true science there is a "pro" for every "con". failure to find either indicates it has not been researched enough

true

compare information you find on the internet with any other resources

true

check the authors or organizations ________ many so called health professionals make false claims on the internet

credentials

be cautious when using _________ found on bulletin boards or during chat sessions with others

information

don't believe everything you ____

read

the majority of the top 10 causes of death are related to unhealthy ___ and/or ______ lifestyle

diet, sedentary

genetics predisposition

the increased likelihood to develop a condition due to ones genetic makeup

risk favors may be modifiable or ______

non modifiable

diet and activity are both _________ risk factors

modifiable

genetics is considered __________

non modifiable

optimizing genetic potential

developing ones genetic trait through proper health practices into order to reach ones highest level of physiological function

physical activity

any bodily movement

physical fitness

skillset you have to perform physical activity

ADL is the abbreviation for?

activities of daily living

what are the 2 forms of physical fitness?

health related fitness, sport related fitness

what are the health related fitness components?

health and. body weight and body composition, cardiovascular respiratory fitness, adequate muscular strength and endurance, sufficient flexibility

which form of fitness is most longitiutional (long term )?

health related fitness

sports related fitness

fitness that athletes develop specific skills to their sport

what are the sports related fitness components?

more temporary strength

power, speed, endurance, neuromuscular motor skills

compared to health related fitness, training for sports performance is often more intense, prolonged and ____________________________

practice and focused on more temporary benefits

physical activity and physical fitness are NOT __________

synonymous

unstructured physical activity

activities of daily living that are not generally planned

examples of unstructured physical activity

leisurely walking, walking to work / class, climbing stairs, gardening, dancing, games, etc.

structured physical activity

planned program of physical activities focusing on intensity and duration designed to improve fitness

examples of structured physical activity

moderate to vigorous exercise such as brisk walking

principles of overload

gradually increasing intensity, duration, frequency or resistance to improve fitness

principles of progression

gradual increase in overload with training

progression can easily reverse, can you explain?

when you are physically active

Principle of Specificity

specific adaptations the body makes in response to type of exercise and overload

what is an example of principle of specificity?

Stretching to improve flexibility.

principle of recuperation

periods of rest within an exercise session and/or between exercisee sessions encourage muscle growth and body system improvements

principle of individuality

effect go exercise on each individual is different

principle of reversibility

use it or lose it

without exercise, the body will lose the adaptations it made with exercise

principles of overuse

excessive exercise may induce adverse health effects

what does induce mean?

more is not necessarily better

principle of recuperation is valuable

sedentary death syndrome

decrease in longevity due to chronic disease

______- is the primary cause of most chronic diseases

physical inactivity

gene expression

process by which information encoded in a gene turned into a function

misexpression

when the code is not translated correctly so malfunction occurs

physical inactivity causes genes to _____

misexpress proteins, producing metabolic dysfunction

exercise encourages favorable __________

gene expression

___________ stimulates release of small proteins from muscle cells known as cytokines that influence gene expression

exercise

muscle cells produce ________

myokines

fat cells produce

adipokines

cytokines and _________ may prevent chronic disease

heat shock proteins

heatshock proteins

increase the number of glucose receptors, improve insulin sensitivity and help to regulate blood glucose and prevent type 2 diabetes

HSP

heat shock protein

both exercise and calorie restriction are forms of mild stress that temporarily enhance HSP activity. Is this good or bad?

depends on individuality

how can one increase HSP?

cross training, hot exercise, intermediate fasting

how can one increase CSP?

ice baths

a beneficial _________ stress response occurs upon the release of HSP or CSP

normetic

exercise, emotional or physical ___________, excitement, naturally occurs food supplements, cold environment. etc can trigger HSP increase

stressors

HSP is release at ?

body temps of 100-104; CSP released much more safely and easily anywhere below 98.6

CSP release is a safer alternative

true