KIN Exam 2

Describe the steps to developing a personal fitness program

Describe the steps to developing a personal fitness program

1. Set goals

2. Select activities

3. Target FITT

4. Goals and rewards

5. Include lifestyle activities

6. Develop tools to monitor

7. Commit to it

Describe the general relationship between enjoyment and adherence to exercise

• Study by D. Jakauc, institute for sport science, Humboldt University of Berlin

• Used adult participants only and focused on cardiorespiratory endurance, resistance exercise, flexibility, and neuromotor exercise

Describe the role that cost plays in maintaining fitness

Gym Memberships: Lower End- $31 per month Higher End- $44 per month Annual Cost- $1000 per year

The current ACSM recommendations for cardiorespiratory endurance

3-5 times per week Target workout should be 20-60 minutes per day depending on the intensity

The current ACSM recommendations for muscular strength and endurance

At least two nonconsecutive days per week Sets of 8-12 repetitions of 8-10 exercises that work all major muscle groups

The current ACSM recommendations for flexibility

Stretches should be performed at least two or three days per week Hold stretches for 10-30 seconds

Describe the tools that can be used to monitor physical fitness gains/losses

• Track your daily progress to remind you of your ongoing commitment to your program and to gain a sense of accomplishment

• Use charts, apps, and support networks

Describe the exercise guidelines specific to the following "life stages" or conditions: children and adolescents

• provide opportunities to exercise each day

• choose dynamic activities at family outings

• for children younger than 12 emphasize skill development and fitness rather than excellence in competitive sports

• make sure children are developmentally capable of participating

• be sure they get plenty of water when exercising in the heat and properly dressed in the cold

Describe the exercise guidelines specific to the following "life stages" or conditions: pregnancy

• see your physician about possible modifications needed

• continue mild to moderate exercise routines 3 times a week

• favor non or low weight bearing exercises

• avoid exercise in a supine position after the fist trimester

• avoid exercise that could cause loss of balance

• avoid extreme barometric pressure

• drink fluids and exercise well in well ventilated areas

• do three to five sets of 10 kegel exercises daily

• after birth resume prepregnancy exercise routines gradually

Describe the exercise guidelines specific to the following "life stages" or conditions: arthritis

• begin an exercise program as early as possible

• warm up thoroughly before each workout to loosen stiff muscles and lower risk of injury

• avoid high-impact activities in cardio endurance

• strength train the whole body

• perform flexibility exercises daily to maintain joint mobility

Describe the exercise guidelines specific to the following "life stages" or conditions: asthma

• exercise regularly

• carry medicine during workouts and avoid exercising alone

• warm up and cool down slowly to reduce risk of acute attacks -when starting an exercise program choose self paced endurance activities

• avoid situations that trigger an asthma attack and act accordingly when exercising

Describe the exercise guidelines specific to the following "life stages" or conditions: obesity

-choose low to moderate intensity activities and increase intensity slowly

• exercise moderately for 60 minutes or more every day

• chose non or low weight bearing activities (swimming, cycling, or walking)

• stay alert for symptoms of heat related problems

• ease into your exercise program, increase gradually

• include as much lifestyle physical activity in your daily routine

Describe how you can "Periodize" your exercise

Your jogging (walk 200 yards, then jog 100 yards, repeat) progressively build up

Nutrition

the science of food and how the body uses it in health and disease

Macronutrient

an essential nutrient required by the body in relatively large amounts

Micronutrient

an essential nutrient required by the body in minute amounts

Proteins

an essential nutrient that forms important parts of the body's main structures (muscles and bones) as well as blood, enzymes, hormones, and cell membranes; also provides energy

Carbohydrates

an essential nutrient; sugars, starches, and dietary fiber

Fats

are the most calorie-dense form of energy at 9 calories per gram

Saturated Fats

fatty acids found mostly in animal products and tropical oils; usually solid at room temperature

Unsaturated Fats

fatty acids found primarily in plant foods; usually liquid at room temperature

Cholesterol

a waxy substance found in the blood and cells and needed for synthesis of cell membranes, vitamin D, and hormones

Low-density lipoprotein (LDL)

a lipoprotein containing a moderate amount of protein and a large amount of cholesterol; "bad" cholesterol

High-density lipoprotein (HDL)

a lipoprotein containing relatively little cholesterol that helps transport cholesterol out of the arteries; "Good" cholesterol

Dietary Fiber

non-digestible carbohydrates and lignin that are present in plants

Soluble (viscous) fiber

dissolves in water or is broken down by bacteria in the large intestine

Insoluble fiber

fiber that does not dissolve in water and is not broken down by bacteria in the large intestine

Phytochemicals

a naturally occurring substance found in plant foods that may help prevent and treat chronic diseases such as heart disease and cancer

Antioxidants

a substance that protects against the breakdown of food or body constituents by free radicals

Free Radicals

an electron seeking compound that can react with fats, proteins, and DNA, damaging cell membranes and mutating genes in its search for electrons; produced through chemical reactions in the body and by exposure to environmental factors such as sunlight and tobacco smoke

Hydrogenation

a process by which hydrogen atoms are added to molecules of unsaturated fats, increasing the degree of saturation and turning liquid oils into solid fats

reduce the number of unsaturated fat, increase the number of saturated fatty acids in oil

trans fatty acids are a type of unsaturated fatty acids produced during the process of hydrogenation

What does hydrogenation do to unsaturated fats? Why is this unhealthy?

complex carbohydrates are further divided into processed (refined) carbohydrates and whole grains (unrefined) carbohydrates

Refined carbohydrates usually retain the calories of their whole grain counterparts (much lower in fiber, vitamins, minerals, and other beneficial compounds)

Define refined grains and unrefined grains. Which is healthier?

Why should we avoid too many "added sugars"

• they provide "empty calories"

• food high in this are high in calories and low in nutrients and fiber

• foods promoted as being low in fat are often high in this

• a person can live up to 50 days without food but only a few days without water

• about 20% of daily water intake comes from food

• men need about 3.7 total liters of water

• women need 2.7 total liters of water

How much water do humans need daily? Why is it important?

• healthy U.S. style pattern

• healthy vegetarian pattern

• healthy mediterranean style pattern

• Low in vegetables, fruits, whole grains, dairy, seafood, and oils

• High in processed grains, added sugars, saturated fats, sodium, meats, poultry, and eggs.

What is the U.S populations eating pattern like?

MyPlate: a food group plan that provides practical advice to ensure a balanced intake of the essential nutrients

1. DASH- dietary approaches to stop hypertensions

2. Harvard- healthy eating plate

What is MyPlate and its recommendations? What are two other eating plans?

Metabolism

the sum of processes by which food energy and nutrients are made available to and used by the body

Energy balance

a condition that occurs when energy intake equals energy expenditure

Overweight

a body weight above the recommended range for good health

Obesity

severely overweight, characterized by excessive accumulation of body fat

Obesogenic

• where we live and work can be this

• encouraging overconsumption of calories and discouraging physical activity

Eating Disorder

a serious disturbance in eating patterns or eating related behavior, characterized by a negative body image and concerns about body weight or body fat

Anorexia Nervosa

an eating disorder characterized by a refusal to maintain body weight at a minimally healthy level and intense fear of gaining weight or becoming fat; self-starvation

Bulimia Nervosa

an eating disorder characterized by recurrent episodes of binge eating and purging to prevent weight gain

Energy Density

number of calories per ounce or gram of food

Set-Point Theory

our bodies maintain a general stable weight in a narrow range and the rate at which or body burns calories adjusts according to how much we eat

for men: <40 and women <35, the overweight is increased and the obesity is high
for men: >40 and women >35, the overweight is high and the obesity is very high

What role does waist circumference play in the risk of disease for people who are overweight and/or obese?

insulin allows body cells to take up glucose, providing energy to cells; problems with insulin implicated in obesity

in the carbohydrate-insulin model of obesity, calories consumed from carbohydrates and sugar an their impact on insulin levels drive increases in body fat

Describe the role of insulin in weight gain/loss

What role does each of the following play in contributing to human weight and body composition: genetics

affects metabolic rate and many factors reduce metabolic rate, making weight management challenging

What role does each of the following play in contributing to human weight and body composition: metabolism

the sum of processes by which food energy and nutrients are made available to and used by the body

What role does each of the following play in contributing to human weight and body composition: sleep

short duration and debt are associated with increased BMI and abdominal obesity

What role does each of the following play in contributing to human weight and body composition: gut microbiota

• bacteria in the intestine helps digest the foods you eat

• those overweight have different composition of intestinal flora, suggesting these bacteria may be involved in obesity

• consumption of processed foods linked in less diverse intestinal flora

What role does each of the following play in contributing to human weight and body composition: food marketing

• pricing, food production and distribution systems, and national agriculture policies all impact our food choices

• where we live and work can be "obesogenic" encouraging overconsumption of calories and discouraging physical activity

the average restaurant meal today is more than 4 times larger in the 1950's

What has happened to the portion sizes of food in America since the 1950's?

having overweight or obesity is linked to chronic diseases and poor emotional health

Describe the impacts that overweight and obesity play on human health

Describe the recommended intensity level for endurance exercise for the purpose of weight loss

Stress

the mostly NEGATIVE physical and emotional experience that accompanies the stress response

Stressor

any physical or psychological event or condition that produces usually negative reactions

Stress Response

the physical and emotional reactions to a stressor

Autonomic Nervous System

the branch of the nervous system that controls basic body processes; consists of sympathetic and parasympathetic divisions

Parasympathetic Devision

moderates the excitatory effect of the sympathetic division, slowing metabolism and restoring energy supplies

• balanced after the adrenaline rush

Sympathetic Division

reacts to danger or other challenges by almost instantly accelerating body processes

• adrenaline rush after almost getting in car accident

Endocrine System

the system of glands, tissues, and cells that secretes hormones into the bloodstream to influence metabolism and other body processes

Fight, flight, or freeze reaction

survival mechanism and part of our biological heritage

• in modern life it is often inappropriate

Hardiness

a form of optimism, allows some people to view potential stressors as challenges and opportunities and to view fewer situations as stressful

Resilience

allows people to accept reality, hold on to a belief that life is meaningful and improvise

Too little stress and people are not challenged enough to improve; too much stress and the challenges become stressors that can impair physical and emotional health

Describe what happens to performance and well-being as stress levels go up?

effective behavioral response: talking, laughing, exercising, mediating, learning time management skills and becoming more assertive can promote wellness ineffective behavioral responses: overeating; expressing hostility; and using tobacco, alcohol, or other drugs

Describe the effective and ineffective behavioral responses to stress

Describe General Adaptation Syndrome (GAS) and its stages

a pattern of stress responses consisting of three stages- alarm, resistance, and exhaustion

Eustress

stress resulting from a pleasant stressor

Distress

stress resulting from an unpleasant stressor

Describe how stress impacts the immune system and how it influences the risk of getting cardiovascular disease

• increased levels of stress hormones are linked to a decrease in the number and functioning of immune cells

• some of the health problems linked to stress-related included vulnerability to colds and other infections, asthma and allergy attacks, and flare-ups and chronic diseases

• chronic stress may cause prolonged secretion of cortisol and accelerate the course of diseases that involve inflammation

• mood, personality, behavior, and immune functioning are intertwined

Effective ways of managing stress discussed in class

• practice affirmations and avoid negative self-talk

• act constructively and problem solve

• modify your expectations and live in the present

• cultivate your sense of humor

Benefits of getting adequate sleep

• improves memory, creativity, and mood

• fosters feelings of competence and self-worth

• works against depression and anxiety

• lowers food craving and maintains the immune system

• helps prevent cardiovascular disease, diabetes, weight gain, certain cancers, and neurodegenerative diseases

Cardiovascular Disease

a collective term for various diseases of the heart and blood vessels (leading cause of death in the US)

Atherosclerosis

a form of CVD in which the inner layers of artery walls are made thick and irregular by plaque deposits; arteries become narrowed, and blood supply is reduced

Coronary Heart Disease

a heart disease caused by atherosclerosis in the arteries that supply blood to the heart muscle

Myocardial Infarction (Heart Attack)

damage to or death of, heart muscle, resulting from a failure of the coronary arteries to deliver enough blood to the heart

Stroke

an impeded blood supply to some part of the brain resulting in the destruction of brain cells; also called cerebrovascular accident (CVA)

Diabetes Mellitus

a disease that disrupts normal metabolism, interfering with cells' ability to take in glucose for energy production

Types of Diabetes

1. Type 1- the body's immune system destroys the insulin, producing cells in the pancreas

2. Type 2- pancreas fails to produce enough insulin, cells are resistant to insulin, or both

3. Type 3- gestational diabetes (during pregnancy)

Arrhythmia

a condition in which the electrical impulses that control heartbeat are disrupted, the heart may beat too quickly

Hypertension

sustained abnormally high blood pressure

Systolic- below 120 Diastolic- below 80

The normal blood pressure for humans

Diagnostic tools for heart disease and heart attacks

• stress tests

• electrocardiograms

• angiograms

• magnetic resonance imaging

• computed tomography

• echocardiograms

Factors that could change the risk of cardiovascular diseases: smoking

• smoking remains the leading preventable cause of CVD in the United States

• Damages the lining of arteries

• Reduces the oxygen available to the body

• Causes platelets to stick together, leading to clotting

• May harm brain development, and affect cardiovascular function

Factors that could change the risk of cardiovascular diseases: high blood pressure

• Causes hypertension

• Hypertension occurs when too much force is exerted against the walls of the arteries

• monitor blood pressure several times a week

Factors that could change the risk of cardiovascular diseases: unhealthy cholesterol levels

Adequate cholesterol is essential; excess cholesterol can clog arteries and increase risk of CVD

Factors that could change the risk of cardiovascular diseases: physical inactivity

exercise is the closest thing to magic bullet against heart disease

Factors that could change the risk of cardiovascular diseases: obesity

The risk of death from CVD is 2-3 times higher in people with a body mass index in the obese range

Factors that could change the risk of cardiovascular diseases: diabetes

elevated blood glucose levels can damage the lining of arteries

• losing weight

• reduce intake of added sugars

• increase intake of unsaturated fats

• increase physical activity

• limit alcohol use

How can people protect themselves from cardiovascular disease?

Warning signs of diabetes

• frequent urination

• extreme hunger or thirst

• unexplained weight loss

• extreme fatigue

• blurred vision

• frequent infections

• cuts and bruises that are slow to heal

• tingling or numbness in the hands or feet

• generalized itching with no rash

Treatment for diabetes

• routine screening for diabetes is recommended for people over the age of 45 and anyone younger who is at high risk

• there is no cure

• keep blood sugar levels within safe limits through diet, exercise, and medication

Prevention of diabetes

lifestyle measures are more effective than medication

• regular physical activity

• moderate diet

• modest weight loss

25

How many calories in one medium sized carrot?