HPEX 301 exam 3 review

What are the steps in creating a fitness plan?

• Set your goals

• Select exercises for your fitness program

• Plan your weekly fitness routine

• Monitor your progress

What are the steps in creating a wellness plan?

• Establish goals

• Select wellness concepts that are appropriate to you

• Plan behavior changes

• Monitor your progress

What are the 3 major types of fitness goals?

• Performance goals

  • Short-term, intermediate, or long-term to improve cardiorespiratory fitness, muscular strength or endurance, and flexibility

• Body composition goals

  • Changes in body weight based on BMI, hip-to-waist circumference, etc.

• Adherence goals

  • Exercise a specific number of days per week

What are SMART goals?

Guidelines to help when setting a goal for your fitness plans

• Specific

• Measurable

• Attainable

• Realistic

• Timely

What’s the difference between inclusive and adaptive sports?

• Inclusive

  • Played by people with and without a disability

• Adaptative

  • Played solely by people with a disability

What are physiological changes occurring with advancing age?

• Physical

  • decreased cardioresp function

  • increased body fat

  • fragile musculoskeletal system

  • Decrease in mac HR, cardiac output, increase in BP (hardening of vessels)

  • Skin is dry, wrinkled, blotchy

  • Presbyopia (inability to focus on close objects)

  • Change of taste and smell

  • Thinning of hair

• Mental

  • Gradual loss of memerny d/t loss of brain cells and neurotransmitters

What is sacropenia?

Loss of skeletal muscle mass and function

What’s the recommended duration of exercise for a pregnant lady?

aerobic exercise up to 30 min at mod-intensity and light-mod resistance training

What are some exercise recommendations for pregnant women?

• Don’t increase amount of exercise

• Don’t participate in high risk injury sports, exercise that requires supine position or quick jerk movement

• No exercise in high-temp conditions and wearing appropriate clothing and footwear

• Monitor exercise intensity through the use of rating of perceived exertion (RPE) and staying between 12-14

• No isometric or Valsalva maneuvers

• Increase caloric intake by 300 kcal per day

What does bone loss look like in menopause?

Loss of bone mass in faster after menopause bc of the decline in estrogen

What are the different types of macronutrients?

• Carbs

• Fat

• Protein

• Water

What are the different types of micronutrients?

• Vitamins

• Minerals

What are essential amino acids?

• Body can’t make them, so the have to be consumed through diet

• 9 essential amino acids

What are non-essential amino acids?

• Body can synthesize them

• 11 non-essential amino acids

What are complete proteins?

• Also called whole protein or high-quality protein

• Contain all essential amino acids and are only found in animal foods and soy products

What are incomplete proteins?

• Also called low-quality proteins

• Missing one or more of the essential amino acids

What’s one consideration for vegetarians in terms of protein?

Vegetarians must be careful to eat a variety of vegetables to ensure that they consume all of the essential amino acids.

How many calories per grams are carbs, protein, and fat?

• Carbs: 4kcal/g

• Protein: 4kcal/g

• Fat: 9kcal/g

What are simple carbs?

• Chains of 2 or more simple sugars like glucose, fructose, and galactose

  • Glucose is stored in skeletal muscle and the liver as glycogen

What are complex carbs?

• Examples include glycogen, starches, and fiber

  • Starch: long chains of glucose that store carbs in plants

  • Fiber: undigestible carb found in plants

What’s the importance of water intake from food?

Helps with temperature regulation, digestion, nutrient absorption, blood formation, and waste elimination

How much body weight does water take up?

60%-70% and to maintain adequate hydration, you should consume 8-10 cups of water each day on top of the water contained in food

What’s the primary function of protein?

Structural unit to build and repair body tissues, including muscle and connective tissue

What’s the difference between soluble and non-soluble fiber?

• Soluble: dissolve in water

  • Works by delaying stomach emptying and making you feel full

  • Found in legumes, oats, psyllium, flaxseeds, and certain fruits and vegetables

• Non-soluble: does not dissolve in water

  • Adds bulk to the GI tract helping with regular BMs

  • Found in whole grains, nuts, seeds, and certain vegetables and fruits.

What is the recommended fiber intake?

25-38 grams

What’s the difference between fats and lipids?

• Fats: type of lipid found in foods and in the body

• Lipids: class of compounds that don’t dissolve in water

What are the different types of fat?

• Triglycerides

  • 3 fatty acids attached to a glycerol backbone

  • Acts as an energy source

• Saturated fat

  • Solid at room temp

  • Found in meat, dairy, coconut or palm oil, and highly processed foods

• Unsaturated fat

  • Liquid at room temp

  • Found in plants (including nuts, seeds, grains, and vegetable oils)

  • More healthy

What’s the importance of vitmains?

• Regulation of growth and metabolism, but they can’t be synthesized in adequate amounts by the body

• Water soluble vitamins

  • Vitamin B6, B12, and C

• Fat soluble vitamins

  • Vitamins A, D, E, K

What’s the importance of minerals?

• Regulate chemical reactions, help with Hgb levels, conduction of nerve impulses, etc.

• Major minerals

  • needed in high amounts

  • Ex. Ca, Phos, K, Sulfur, Na, Cl, Mg

• Trace minerals

  • needed in small amounts

  • Ex. iron, manganese, copper, zinc, iodine, fluoride, selenium

Why is Calcium an important mineral?

• Helps with bone formation and deficiencies in it can lead to the development of osteoporosis

Why is Iron an important mineral?

Deficiencies in iron can lead to anemia noted by chronic fatigue

Why is Sodium an important mineral?

High sodium intake is associated with hypertension which is a major factor of heart disease

What is the Recommended Dietary Allowance (RDA)?

Amount of nutrients that will meet the needs of almost every healthy person within a specific age and gender group

What is the Adequate Intake (AI)?

Used when the RDA is not known because the scientific data isn’t strong enough to produce a specific recommendation, but there’s enough evidence for a general guideline

What is the Estimated Average Requirement (EAR)?

Average daily amount of a nutrient that is estimated to satisfy the needs of 50% of people in a given age group

What is the Tolerable Upper Intake Level?

Highest average nutrient intake level that a person can consume without risking adverse health effects.

What’s the difference between probiotics and prebiotics?

• Prebiotics: compounds that feed your gut bacteria and stimulate growth of healthy bacteria in your gut. Mainly found in fruits and veggies

• Probiotics: living microorganisms like bacteria and yeast that help with gut health

Who are the groups of people that need to carefully monitor their nutrient intake?

• People with a chronic illness that depresses the appetite

• People in medication that affect appetite or digestion

• Athletes engaged in rigorous exercise training

• Lactating women

• Individuals on prolonged low-calorie diets

What’s the difference between a food allergy and a food intolerance?

• Food allergy: immune reaction to a particular food that can be life-threatening

• Food intolerance: also known as food sensitivity is an adverse reaction to a specific food not caused by the immune system

What are antioxidants?

They’re substances in cells that help neutralize free radicals that can harm the body and cellular components. And exercising can increase antioxidants in the body

What are the two most common food borne illnesses?

• Salmonella: found in raw chicken, eggs, and processed meat

• E.coli: found in undercooked or raw beef

What is daily energy expenditure?

Total amount of energy expended each day

What are the components of daily energy expenditure?

• Resting metabolic rate (60-75%)

• Physical activity/exercise (15-35%)

• Thermic effect of food (5-10%)

What are key things to know about Resting Metabolic Rate?

• It’s the amount of energy expended during sedentary activities

• Influenced by genetics, age, gender, lean body mass

What are key things to know about Physical Activity/Exercsie?

• It’s the energy used during ant form of physical activity and can be increased with daily exercise

What are key things to know about Thermic Effect of Food?

Energy needed to direct and store nutrients consumed in food

What are the recommended ranges of body fat for healthy young people?

• Men: 8-19%

• Women: 21-32%

What’s the difference between positive and negative caloric balance?

• Positive: taking in more calories than you expend which increases your fat stores (body weight)

• Negative: expending more calories than you consume which decreases your fat stores (body weight)

What are the internal factors affecting weight management?

• hormones

  • Ghrelin: produced in the GI tract and stimulates appetite

  • Leptin: produced in fat cells and suppresses appetite

  • Peptide YY: produced in the GI tract and suppresses appetite

• genetics

  • genes can influence energy balance by regulating the appetite control center in the brain

  • genes can also regulate resting metabolic rate

What are the external factors affecting weight management?

• diet

• environment

• physical activity

What are key factors in long-term weight management?

• Positive attitude

• Regular exercise

• Personal commitment

What is anorexia nervosa?

• Limiting caloric intake leading to extreme weight loss

• S&S: weight loss, no period, fear of gaining weight, odd behaviors concerning food

What is bulimia nervosa?

• Cycles of binge eating and purging

• S&S: damage to teeth and esophagus, “normal’ weight but have protruding stomachs, misuse of laxatives

What is binge eating disorder?

• Consuming mass quantities of food but not purging after followed by feelings of shame

• S&S: weight gain, feelings of shame and guilt about out-of-control eating

What is cardiovascular disease?

Any disease that affects the heart or blood vessels

• 4 types

  • Arteriosclerosis

  • Coronary Artery Disease

  • Stroke

  • Hypertension

What is stroke?

• Occurs when blood supply to the brain is cut off for more than a few min resulting in death of brain cells

• Minor stroke S&S: loss of memory, speech problems, disturbed vision, mild paralysis

• Major stroke S&S: major paralysis or death

What is arteriosclerosis?

• Narrowing of the arteries leading to a blockage impeding blood flow to vital organs

  • Atherosclerosis is a subset resulting in arterial blockage d/t buildup of fatty plaque in a blood vessel

What is hypertension?

• It’s when blood pressure in the heart is high

• Normal BP is 120/80 and HTN is classified when systolic is >140 mm Hg and diastolic is >90 mm Hg

• RFs: Lack of exercise, high-salt diet, obesity, chronic stress, family hx. HTN, gender (men), race (African American)

What is coronary artery disease?

• Result of an atherosclerotic plaque blocking blood vessels to the heart

  • Angina pectoris: chest pain that results from major coronary artery becoming more than 75% blocked

  • Heart attack: death of heart muscles in the left ventricle. Severity is determined by how many heart cells are damaged

What are common signs of a heart attack?

• Mild to mod pain to chest that can spread to shoulders, neck, and arms

• Uncomfortable pressure or sensation of fullness in chest

• Severe pain in the chest

• Dizziness, fainting, sweating, nausea, SOB

What are major RFs of CAD?

• Can’t be controlled

  • Genetics

  • Gender

  • Increasing age

• Can be controlled

  • Smoking: promotes the development of atherosclerosis in blood vessels

    • it can also lead to arrhythmias d/t the way it alters heart function

  • HTN: accelerates the rate of atherosclerosis development

  • High cholesterol

  • Physical inactivity

  • DM

  • Overweight and Obesity

What are normal values of Total Cholesterol, HDL, and LDL

• LDL

  • Bad cholesterol

  • Normal: <100

  • High: 160-189

• HDL

  • Good cholesterol

  • Normal: +60 (you want it to be high)

  • Low: X400

• Total Cholesterol

  • <200 mg/dL indicates low risk of developing CHD

  • >240 mg/dL indicates high CHD risk

What are secondary (contributory) RFs of CAD?

• Stress

• Alcohol Consumption

• Diet and nutrition

What is another risk factor of atherosclerosis?

Inflammation

• It’s a protective response by the body’s immune system to help with tissue injury or infection

• Chronic inflammation has been seen to increase the risk of atherosclerosis and heart attacks, so diagnostics like CRP or ESR help determine the inflammations severity