Fitness and Wellness Exam 1: Chapters 1-5

benefits of regular physical activity

disease reduction, improves overall health

nutrition

a science that studies the relationship of foods to optimal health, disease, and performance

nutrient density

the amount of nutrients provided by a food relative to the number of calories they provide

physical activity

body movement carried out by skeletal muscles that requires energy

exercise

a form of physical activity that is planned, structured, and repetative

component of daily energy expenditure

N.E.A.T- non exercise activity thermogenisis

performance related fitness component

agility

performance related fitness component

power

performance related fitness component

balance

performance related fitness component

coordination

performance related fitness component

reaction time

performance related fitness component

speed

health related fitness component

cardiorespiratory endurance

health related fitness component

muscular strength

health related fitness component

muscular endurance

health related fitness component

flexibility

health related fitness component

body composition

wellness

process of adopting patterns of behavior that can lead to improved health and heightened life satisfaction

7 dimentions of wellness

physical, mental, emotional, social, environmental, spiritual, occupational

PAR-Q & You

Physical Activity Readiness Questionnaire

preactivity screening questionnaires

par-q, health history questionnaire, wellness lifestyle questionnaire

recommended physical activity guideliness from the ACOS: health

30 mins a day 5x a week

recommended physical activity guideliness from the ACOS: fitness/ health

25 mins a day 3x a week

health benefits from physical activity and healthy eating habbits

improved insuline sensitivity, imporved cholesterol values, lower blood pressure, increased Vo2 Max

health benefits from physical activity and healthy eating habbits

reduce risk of chronic diseases, improve cognitive health, improved academic performance, enhanced psychological well-being

normal reponses to exercise

pulese with a regular rhythm and resting rate <59 BPM, systolic blood pressure <120, diastolic blood pressure <180

abnormal reponses to exercise

abnormal blood pressure, irregular heart rhytm, fainting, heart attack or cardiac arrest

precontemplation

stage 1 of the transtheoretical model

contemplation

stage 2 of the transtheoretical model

preperation

stage 3 of the transtheoretical model

action

stage 4 of the transtheoretical model

maintenance

stage 5 of the transtheoretical model

termination/adoption

stage 6 of the transtheoretical model

transtheoretical model

Model of behavior change that identifies six distinct stages people go through in altering behavior patterns; also called the stages of change model

dietary reference intake (DRI)

the recommended daily amount of nutrients for people of a certain age and gender group- describes the 4 level of nutrient standard

daily values (DV)

reference values for nutrients and food components used in food labels

estimated average requirements (EAR)

the average daily nutrient intake estimated to meet the requirement of half of the healthy individuals in a particular life stage and gender group

recommended dietary allowance (RDA)

the average daily amount of a nutrient considered adequate to meet the known nutrient needs of practically all healthy people

acceptable macronutrient distribution range (AMDR)

a range of intakes for a particular energy source expressed in kcal/g

carbohydrates as monosaccharides

glucose

carbohydrates as disaccharides

sucrose

carbohydrates as polysaccharides

starches

android obesity

Apple shaped: visceral fat- increased risk for chronic diseases such as hypertension, diabetes, cardiovascular disease

gynoid obesity

pear shaped: subcutaneous fat- excess fat in hips and thighs

dual energy x-ray absorptiometry (DEXA)

A highly accurate method of measuring body composition and bone mass and density using multiple low-energy X rays.

hydrostatic weighing

a technique that uses water to determine total body volume, total body density, and percent body fat

air displacement plethysmography

a procedure used to estimate body volume based on the amount of air displaced

bioelectrical impedance analysis (BIA)

A method of assessing body composition by running a low-level electrical current through the body- lean tissue will facilitate flow of current while adipose tissue will appose flow of current

anthropometric measurements

Measures of height, weight, and skinfold thickness, and girth to evaluate muscle atrophy.

skinfold analysis

A method of measuring body composition by measuring the diameter of pinched skin at various sites on the body- as a person gains adipose tissue, the increase in skinfold thickness is proportional to the additional fat weight

BMI (body mass index)

most widely used method to assess body fat/ obesity-incorporates height/weight to estimate critical weight values

body composition

describes component tissues of the body, BF %, essential fat- %fat mass, %fat free/lean mass

anthripometrics

the science that defines physical measures of a persons size, form, and functional capacities

resting metabolic rate- basal metabolism

expendeture of energy in a normal metabolic process

essential fat

fat incorporated in various tissues of the body; critical for normal body functioning

storage fat

body fat that is not essential but does provide energy, insulation, and padding- accumulates in adipose tissue

.8 g/kg

protein intake recommendations: sedentary

1-1.2 g/kg

protein intake recommendations: healthy older adult and physically active people

1.2-2.0 g/kg

protein intake recommendations: athlete

1.5-2 g/kg

protein intake recommendations: weight gain/loss

vitamins

micronutrient, essential for normal growth, metabolism, and development, fat/water soluble

minerals

micronutrient, essential for normal body funtions, contained in all cells especially hard parts, maintain water balance and acid-base balance in body

45-65% of total calories

AMDR for carbohydrates

20-35% of total calories

AMDR for fat

10-35% of total calories

AMDR for protein

carbohydrates

macronutrient 4 kcal/g, yields energy and adds sweetness to foods- in form of simple sugars, and complex carbs

proteins

macronutrient, 4 kcal/g, main substance the body uses to build and repair tissue- component of blood cells, enzymes, and immune factors

lipids/fats

macronutrient, 9 kcal/g, yield energy, regulate body processes, form cell components

8-22% body fat

men 18-34

10-25 % body fat

men 35+

20-35% body fat

women 18-34

23-38 % body fat

women 35-55

25- 38% body fat

women 56+

carbohydrates as monosaccharides

fructose

carbohydrates as monosaccharides

galactose

carbohydrates as disaccarides

lactose

carbohydrates as disaccarides

maltose

carbohydrates as polysaccarides

dextrins

carbohydrates as polysaccarides

glycogen

saturated fats

fats- solid @ room temp

unsaturated fats

oils- liquid @ room temp