PAHL Exam #1 Knowt

theology of the human body

we are embodied image bearers of God; we are called to glorify God in our bodies

biblical foundations of body care

worship, stewardship, effectiveness in ministry, character formation, pleasure, community, evangelism, bodily discipline

body mind and spirit are ______

interconnected

nutrition

an interdisciplinary science that studies

factors that influence our food choices, the chemical

and physiological processes involved in digesting and

transcribing the chemical components of food to cells

all over the body, and ultimately how those food

components impact our health

what are the four macronutrients?

carbs, protein, fat, water

what are the two micronutrients?

vitamins and minerals

primary function of carbs

provide energy for muscle contractions

where can you get carbs?

potato, carrot, rice, pear, peanuts

what is fiber?

carb type that the body cannot fully digest; helps support digestion and overall gut health

what is the primary function of protein?

build and repair various bodily tissues, support numerous metabolic reactions, maintain proper pH and fluid balance

what are some sources of protein?

eggs, turkey, chicken, tofu

what is the primary function of fat?

aid in the transport and absorption of the fat-soluble vitamins (i.e., A, D, E and K), the conduction of nerve impulses, the maintenance of cell membranes, and the production of specific hormones.

what are some sources of fat?

nuts, fatty fish, poultry, meat, shortening

fat intake recommendation for the different kinds of fats?

monounsaturated: 45-60%, polyunsaturated: 35-50%, saturated: 5-20%, trans fats: <1%

primary function of water

absorb and transport nutrients, remove waste, regulate body temperature, and maintain other bodily functions

what are vitamins?

organic compounds, either acquired from food or produced by the body, that are necessary for the regulation of certain metabolic processes

what do vitamins do?

help to support bone health, heal wounds, and bolster your immune system.

water vs. fat soluble vitamins names

water have fancy names (Thiamine/B1) while fat have regular names (Vitamin A, Vitamin C)

difference between excess water vs. fat soluble vitamins

water: excreted in the urine, fat: stored in the liver or fat tissue

what are minerals?

solid inorganic substances acquired from food that are

essential to certain metabolic functions

what do minerals do?

perform many different functions ranging from building strong bones, transmitting nerve impulses, manufacturing hormones to maintaining a normal heart rhythm

what are some major minerals?

sodium, potassium, chloride

what are some trace minerals?

iron, zinc, iodine

what is the difference between major and trace minerals?

major: required > 100 mg per day, trace: required < 100 mg per day

what is Anorexia Nervosa ?

A clinical condition characterized by extreme fear of becoming obese, a distorted body image, and avoidance of food.

what is Bulimia Nervosa?

A clinical condition characterized by repeated and uncontrolled food binging in which a large number of calories are consumed followed by an immediate purge (e.g., vomiting or use of laxatives / diuretics)

what is Binge Eating Disorder?

A clinical condition characterized by the inability to control what or how much food is being consumed

what is Muscle Dysmorphia?

A psychological disorder characterized by a negative body image and obsessive desire to have a muscular physique

what is Anorexia Athletica?

A subclinical condition characterized by inappropriate eating behaviors and weight control methods to prevent weight and/or fat gain. Although the condition does not meet the clinical criteria for an eating disorder, the associated behaviors can lead to a clinically recognized eating disorder

what is Female Athlete Triad?

condition characterized by the combination of disordered eating, amenorrhea (absence or abnormal cessation of menstruation), and osteoporosis

low carb diets

Promote a high protein, high fat diet and often lack many important nutrients and may result in the following nutrient deficiencies: B-vitamins, calcium, iron, magnesium, and phosphorus

low carb diet’s effectiveness

has more to do with a temporary decrease in water weight than reduced carbohydrate intake

who/who not is the low carb diet recommended for?

obese/diabetics; NOT for athletes since carbs are preferred energy source for muscles

intermittent fasting

Claims that avoiding food for large periods of time is an effective weight-loss strategy and has several drawbacks: amino acid availability, pre-training fuel, and long-term adherence

gluten free diet

excludes gluten, a protein found in wheat, rye, and barley; recommended for those with celiac disease

paleo diet

Incorporates several high-quality foods such as nuts, seeds, eggs, fruits, vegetables, and grass-fed beef; downfalls include: very low in carbohydrate food choices which may hinder athletic performance, can pose a significant financial strain for those on tight budgets

vegetarian/vegan diet

can be a viable option if all other food groups are included, but Individuals using these diets may need to take a supplement to ensure not to develop any nutrient deficiencies

Mediterranean diet

emphasizes whole, nutrient dense foods and limits processed foods and added sugars, linked to improved heart health and reduced risk of chronic disease, when applied consistently, it is a sustainable and nutritionally sound eating pattern but can be challenging to follow due to cost and accessibility of key ingredients

whey vs. casein protein

whey: absorbed quickly and recommended to be taken immediately post workout; casein: digested more slowly and recommended to be taken before bed

what is likely the most cost-effective post workout

beverage on the market?

chocolate milk!

creatine

research shows: increased muscle hypertrophy, increased ability to perform more reps per set, increased recovery ability between sets; not everyone who takes it will have favorable results

caffeine

Research shows: increased motivation for training, increased pain tolerance during training, increased ability to maintain performance during high-volume training sessions, improved (albeit slight) fat-burning ability, reduced appetite

what are some risks of caffeine?

dizziness and gastrointestinal distress

obesity

a condition characterized by the excessive accumulation and storage of fat in the body and individuals with it are at greater risk for multiple diseases and/or conditions including heart disease, diabetes, and certain types of cancer

four theories about weight gain

fat cell theory, set point theory, glandular disorder theory, and positive energy balance theory

what are some causes of weight gain?

genetics, diseases, drugs, socioeconomic status, age gender, ethnicity, and dieting

what is the fat cell theory?

states that obese individuals have an excessive number of fat cells

what is the set point theory?

states that obese individuals are genetically predisposed to carry a certain amount of weight

what is the glandular disorder theory?

states that obesity is caused by a condition called hypothyroidism

what is the positive energy balance theory?

states that weight gain occurs when caloric intake exceeds energy expenditure

daily energy requirements percentages

basal metabolic rate: 70%, non-exercise activity thermogenesis: 15%, thermic effect of food: 10%, exercise activity thermogenesis: 5%

Health Risks associated with Obesity

Heart disease, Sleep apnea, Type 2 diabetes, Asthma, Gallbladder disease, Arthritis, Certain types of cancer (e.g., endometrial, colon, gallbladder, prostate, kidney, breast), Incontinence, and Depression

Fat Cell Theory

States that obese individuals have an excessive number of fat cells

Set Point Theory

States that obese individuals are genetically predisposed to carry a certain amount of weight

Glandular Disorder Theory

States that obesity is caused by a condition called hypothyroidism

Positive Energy Balance Theory

States that weight gain occurs when caloric intake exceeds energy

expenditure

Additional Factors Causing Obesity

Genetics, Diseases, Drugs, Socioeconomic status, Age, Gender, Ethnicity, Dieting

4 Components of Caloric Exposure

Basal Metabolic Rate (70%), Non-Exercise Activity Thermogenesis (15%), Thermal Effect of Food (10%), Exercise Activity Thermogenesis (5%)

What component contributes most to caloric exposure?

Basal Metabolic Rate - 70%

What are some effective weight loss strategies?

Set reasonable and achievable goals

Maintain a negative energy balance

Increase the amount of daily physical activity

Make small, but permanent, changes in your diet

Which factors are listed in the hierarchy for fat loss?

Nutrition, Sleep and Stress, Exercise, and Hormonal Balance (greatest to least)

Which factor is most important in the hierarchy for fat loss?

Nutrition

Which factors are listed in the hierarchy for nutrition?

Calories, Macronutrients, Nutrient Timing, Food Composition, Supplements (greatest to least)

Which factor is most important in the hierarchy of nutrition?

Calories

Which types of exercise are listed in the hierarchy of exercise for fat loss?

Strength Training+ Endurance Training, Strength Training in Isolation, High-Intensity Interval Training in Isolation, Low-Intensity Steady State in Isolation (greatest to least)

Which type of exercise is most effective?

Strength Training+ Endurance Training

What three factors are essential for healthy weight gain?

Resistance Training, Positive Energy Balance, Positive Nitrogen Balance (greatest to least)

The weight management goal of recomposition

Body recomposition is the process of simultaneously

decreasing fat mass while increasing fat free mass.

How is Body Recomposition Accomplished?

1. Concurrently reducing fat mass while maintaining FFM

2. Maintaining fat mass while increasing FFM

3. Reducing fat mass while increasing FFM

Which type of fat is more dangerous for personal health? Why?

Visceral fat is the unseen fat stored around your internal organs and is considered to be hazardous to your health

Women’s Body Type

_____ tend to accumulate more fat around their hips and buttocks thus giving them a pear-shaped (aka gynoid) appearance

Men’s Body Type

_____ tend to accumulate fat around their waist thus giving them an apple-shaped (aka android) appearance. This body shape is associated with a higher risk of disease.

Waist-to-Hip Ratio Calculation

Calculated by dividing the waist measurement (in.) by the hip measurement (in.)

Why is Waist-to-Hip Ratio a good predictor of health risk?

Preferred assessment for those w/ gynoid fat distribution pattern, reflects fat distribution. Better predictor than BMI.

BMI Formula

Calculated by dividing weight (kg) by height2 (m)

Stress

the combination of physiological responses made by the body in response to a perceived harmful event

Eustress

considered to be good or beneficial stress

Distress

bad or harmful stress

Stressors

events or situations that bring about stress

Drive Theory

Inverted-U Theory

Individual zones of optimal functioning (IZOF)

Stress: Stage 1 - Alarm (A.R.E)

Sympathetic Nervous System Response - Fight or Flight

Stress: Stage 2 - Resistance (A.R.E)

Occurs when stress is prolonged

Stress: Stage 3 - Exhaustion (A.R.E)

Body has depleted all of its energy resources by continually trying, but failing, to recover from the initail alarm stage

Sympathetic nervous system

functions to mobilize the body’s fight-or-flight response

Parasympathetic nervous system

functions to control the homeostasis of the body

Physiological Response to Acute Stress

Physiological Signs and Symptoms of Exhaustion

Hypertension, elevated cholesterol, atherosclerosis, heart disease, stroke

Psychological Signs and Symptoms of Exhaustion

Irritability, depression, anxiety, paranoia

Male Response to Stress

Fight or Flight

Female Response to Stress

Tend and Befriend

Top Stressors for College Students

Academics, relationships, future concerns, time management, financial matters

Effective Stress Management Strategies