Midterm KHS 160- Mr. Beller

what are the three pillars of health and longevity

behavior, genetics, and environment

What are three major cultural shifts of lifestyle choices which effect health?

diet changes, sedentary lifestyles, virtual social interactions/ culture of loneliness

What is the second greatest threat to public health after tobacco use?

physical inactivity

What are the risks (6) associated with being sedentary (prolonged sitting as the example)?

1. development of metabolism problems

2. aging process speeds up

3. greater risk of dying prematurely

4. slower blood flow

5. decline in cognitive function

6. fatigue

What are the two measures of cardiovascular health, and what are the guidelines for indicators of good health?

heart rate and blood pressure (resting rate <59 bpm, systolic <120, diastolic <80

to maintain health

workout at medium intensity for at least 30 min 5x a week

to maintain health and fitness

workout at vigorous intensity for at least 25 min 3x a week

to maintain health, fitness, and weight gain prevention

workout at moderate and vigorous intensity for 60 minutes 5-7x a week

to maintain health, fitness, and weight regain prevention

workout at moderate and vigorous intensity for 60-90 min 5-7x a week

What are the 5 essential nutrients?

carbohydrates, fats, proteins, vitamins, minerals, water

macronutrients

carbohydrates, proteins, and fats

micronutrients

vitamins and minerals

Which Macronutrient is mainly used to build and repair tissues, as a component of hormones, antibodies and enzymes, and is made up of amino acids?

protein

recommendations for protein intake- sedentary

.8g/kg of bw

recommendations for protein intake- healthy older adult (65+)

1.0-1.2 g/kg of bw

recommendations for protein intake- physically active

1.0-1.2 g/kg of bw

recommendations for protein intake- athletes

1.2-2.0 g/kg of bw

recommendations for protein intake- weight loss/gain

1.5-2.0 g/kg of bw

micronutrients categories

natural: vitamins inorganic: minerals

Some of WHICH micronutrients can only be efficiently absorbed if they are located in fat, and what do we call this?

fat soluble vitamins

Which type of nutrient do current Americans, on average, only consume as 16% of their diet, but SHOULD be consuming 10-35%?

protein

If consuming grains, what is the MINIMUM amount of one's grains which should be Whole Grains?

at least half (it also said 5 oz on one of the charts so idk which one is right)

In addition to weight-bearing exercise, which nutrient is important to promote greater bone density?

calcium

Define Cardiorespiratory Endurance

ability of lungs, heart, and blood vessels to deliver enough oxygen to cells to meet demands of prolonged physical activity

What are the differences between aerobic and anaerobic exercise?

aerobic: requires oxygen, endurance, sustainable for long period of time

anaerobic: no oxygen required, can only be sustained for 2-3 min

To measure CR endurance, we do a test. This is called the _________ max test

VO2

What does this test represent in terms of the human body's ability?

how much oxygen your body is actually using when you inhale

Which specific factors determine VO2 max

heart rate, stroke volume, arterial-venous oxygen difference

FITT-VP Principle: know the list of the 6 variables in this acronym.

F: frequency

I: intensity

T: time

T: type

V: volume

P: progression

how to calculate Heart Rate Reserve

a. We estimate MAX heart rate with the formula: 220-age = MAX HR

b. Then subtract resting heart rate from MAX heart rate.

c. Multiple that result by the percentage Heart Rate Reserve.

d. Add the resting heart rate to that number. This final result is the target heart rate for a given % heart rate reserve.

muscular strength

ability to exert maximum amount of force against resistance

muscular endurance

ability to exert sub-maximal force repeatedly overtime

What biological gender differences exist between men and women

men have more muscle fibers and male hormones increase potential for each muscle fiber to expand in size, women do not develop as large musculature

How do we measure muscular strength, and how do we measure muscular endurance?

strength: one rep max

endurance: number of repetitions or length of time contraction of muscle can be sustained

hypertrophy

increase in muscle size

Define Progressive Overload (the "P" in FITT-VP)

overload beyond normal use

In the skeletal muscle structure, what are the names of the two smallest parts

actin and myosin filaments