Untitled Flashcards Set

Chapter 24 Notes Water:

• You can only live 6 days without water

• Water makes up the single largest component of the body

• Adults are 60-65% water by weight

• Blood is 83% water

• Muscle is 75% water

• Bone is 22% water

• Fat cells are 10% water

• Water is needed to maintain normal internal body temperature

• Water serves as the medium for chemical reactions that take place within the body

• Water serves as the medium for the action of digestive enzymes

• Water is required for the normal elimination of waste products in urine and stools

• Water participates in energy formation

• Daily water losses are:

• Urine (60-70%)

• Sweat (30-40%)

• Respiration and stools

• Hypothalamus triggers thirst sensation

• AI water: 3.7 L/day (about 15 cups) for men, 2.7 L/day (about 11 cups) for women

• Factors that may increase our water needs are:

• Exercise and intense training or daily activities

• Hot, humid weather

• Cold temperatures

• High altitudes

• Vomiting, diarrhea, and fever

• Alcohol intake

• High-protein or high-fiber diets

• Some sources of water are; plain water, nonalcoholic beverages (85% water, including those with caffeine), fruits and vegetables (75-90% water), and protein-rich foods (50-70% water)

•  Dehydration occurs when water intake does not keep up with loss

• Loss of 1% body weight triggers thirst; loss of 1.5-2% negatively impacts physical and cognitive performance

• Dehydration can be life-threatening if allowed to progress

• Fatigue, mood changes, trouble concentrating, irritability, faster heart rate, increase in body temperature, dizziness, and confusion are signs of dehydration

• Water toxicity leads to hyponatremia

• Hyponatremia is low sodium blood levels

• Some symptoms of water toxicity are confusion, headache, nausea, vomiting, seizures, coma, and even death

• Rare instances occur with water toxicity in marathon runners, those with schizophrenia, and those with brain injuries

• Water covers ¾ of the Earth’s surface: 97% is salt water and 3% is freshwater

• Only ¼ of the freshwater supply is available for use

• Water scarcity:

• Common in some areas of the world

• Increased demands due to population growth, climate change, groundwater depletion, pollution, wasteful use of water, and leaky public water systems

• A lack of clean water limits food production and increases the incidence of infectious disease

• The Environmental Protection Agency (EPA) is responsible for the safety of U.S public water supplies and sets maximum limits for contaminants

• Local water utilities monitor water quality and report to state and federal officials

• Fluoride is added to 73% of municipal water supplies, making water our primary source of fluoride

• Bottled water does not usually contain fluoride unless noted on the label

• Mineral water: taken from underground reservoirs between layers of rock

• Spring water: taken from freshwater springs that form pools or streams

• Sparkling water: naturally carbonated

• Artesian water: taken from underground aquifers

• Other waters:

• Seltzer waters (carbonated by the manufacturer)

• Alkaline waters (pH has been elevated)

• Waters with added electrolytes, flavorings, caffeine, or probiotics

• Bottled water in comparison to tap water is:

• Not usually fluorinated unless stated on label

• More expensive

• Plastic bottle contributes to waste

• May contain low levels of BPA from plastic

• There is no evidence that bottled water is better for health

• 45% of bottled water comes from public water supplies

Chapter 26 Notes Nutrition and Physical Fitness:

• Physical activity benefits all ages and almost every individual

• Physical activity reduces disease risk, improves cognitive skills, and improves feelings of well-being

• Offers even greater benefits when combined with healthy dietary patterns and lifestyle habits (e.g., effects on bone health when regular activity is combined with a diet adequate in calcium and vitamin D)

• Builds and maintains lean mass

• State of health is measured by muscular strength, muscular endurance, cardiorespiratory fitness, and flexibility

• Occurs when all four components are present at health-promoting levels

• Muscle strength

• Ability to exert force against a weight or opposing force

• Strength-building exercise, also known as resistance exercise

• Lifting weights, doing push-ups or pull-ups, using resistance bands

• Muscular endurance

• Ability to sustain repeated muscular contractions against a force or weight

• Largely determined by cardiorespiratory fitness

• Muscle strength has some influence

• Cardiorespiratory fitness refers to one’s aerobic fitness, built by doing aerobic exercise

• Cardiorespiratory fitness enhances the functioning of the heart and lungs

• Strengthens and expands the lungs’ capacity to deliver oxygen

• Increases the ability of the circulatory system to deliver blood and oxygen to muscles and body tissues

• Increases the volume of blood that the heart can pump through the body

• Increases when aerobic activities are done regularly

• Can grow further by increasing time, intensity, or frequency

• Heart rate:

• The lower the heart rate, the more efficient the body is at delivering oxygen and utilizing glucose

• The average adult resting heart rate is 60-80 bpm

• Maximum heart rate is the highest level (100%) of oxygen delivery

• Flexibility affects the ability to move, react, bend, and maintain balance and agility

• Improved through stretching and activities such as yoga, pilates, tai chi

• Static stretching: recommended after workouts

• Dynamic stretching: recommended before workouts

• Delayed onset muscle soreness (DOMS) is common when intensity or duration is dramatically increased or when you use muscles you do not normally use

• DOMS is caused by microscopic tears in the muscle that will rebuild themselves and become stronger

• Fuels for activity are fat, glucose, and amino acids

• Fat as a fuel

• Supplies 85-90% of energy for muscles at rest

• Oxygen is required to use fat as an energy source

• Primary fuel for low to moderate intensity activities such as walking, house cleaning, biking, gardening, jogging, and swimming

• Glucose as fuel

• Used for high-intensity, short-duration (anaerobic) activities

• Muscles can convert glucose to energy quickly

• The body prefers not to use amino acids for energy unless necessary due to low energy or carbohydrate intake

• Activity Recommendations for adults:

• At least 150 minutes per week of moderate-intensity activities, 75 minutes of vigorous-intensity activities per week, or an equivalent combination of the two

• At least two sessions of muscle-strengthening activities per week that include all major muscle groups

• Engaging in 500 minutes or more of moderate intensity activities is associated with even greater health benefits

• Activity Recommendations for Children and Teens

• Children and teens (ages 6 to 17) should:

• Get 60 minutes or more of moderate to vigorous intensity activity or play each day

• Include muscle and bone strengthening activities during that 60 minutes on at least 3 days

• Preschool children (ages 3 to 5) should be active in their play throughout the day

• Role of adults and caregivers in providing these opportunities

• Recommendations for other populations

• Older adults should follow recommendations for adults and incorporate balance-training activities

• Those with chronic conditions or disabilities should aim to meet adult recommendations as one is able or as it dictates one’s abilities and avoid inactivity

• Any amount of activity is beneficial