knowt logo

Diets and Weight Loss

fitness and exercise

benefits of fitness

  • to muscles

    • increases muscular strength

    • increases muscular endurance

    • increases muscle tone

  • to heart and blood vessels

    • reduces resting heart rate and blood pressure

    • increases cardiac stroke volume and cardiac output

    • more rapid heart rate recovery following physical activity

    • lowers level of fat content in blood

      • lower cholesterol, lower triglycerides

    • raises HDLs

  • to respiratory system

    • increase in recovery of oxygen capacity or oxygen debt capacity

    • increase in lung capacity

  • to body composition

    • reduction in body fat

  • to mental health

    • reduces depression

    • relieves stress

    • fewer psychosomatic diseases and disorders

  • to aging process

    • promotes skin elasticity

    • fewer chronic diseases

  • miscellaneous

    • improves quality of sleep and relaxation

    • may prevent breast and colon cancer

    • improves visual activity

    • improves vitality (energy without fatigue)

    • better digestion elimination

    • fewer physical accidents and injuries

  • increases metabolic rate

components of fitness

  • muscular strength: the forces a muscle exerts against a resistance

  • muscular endurance: the ability to continue using muscular strength

  • flexibility: the ability to move the body through a full range of possible motion

  • cardiovascular endurance: the ability to sustain vigorous activity that requires increased oxygen intake for an extended period of time

  • body composition: the percentage of fat tissue and lean tissue in the body

types of exercise

  • isometric: muscles are tightened for 5-10 seconds, no movement

    • eg. wall sit, pushing against immovable objects

  • isotonic: muscle contraction causing movement

    • eg. free weights, push-ups

  • aerobic: continuous use of oxygen over an extended period of time

    • aerobic: “with air”

    • eg. long distance events, “cardio”

  • anaerobic: short, fast bursts of energy

    • anaerobic: “without air”

    • eg. sprinting, quick events with rests in between

fitness and exercise terms

  • overweight: a body weight that is 10% or more above the desirable body weight

  • obese: a body weight that is 20% or more above the desirable body weight (excess fat)

  • calorie: a unit of energy produced by food and used by the body

  • caloric expenditure: the number of calories a person uses for digestion and physical activity

  • warm up: a period of three to five minutes of easy physical activity intended to prepare muscles to do more work in the actual workout

    • eg. stretching, light jogs or walks

  • cool down: a period of five to ten minutes of reduced physical activity to help the body return to a non-exercising state

    • also eg. stretching, walking

anabolic steroids

  • anabolic steroid: a synthetic derivative of the male hormone testosterone

  • male effects

    • reduction in sperm production

    • aggressive behavior

    • severe acne

    • hair loss

    • these effects are usually reversed after steroid use ends

  • female effects

    • masculine traits appear

    • aggressive behavior

    • lower voice

    • menstruation and ovulation stop

    • abnormal growth of hair on face, breasts, and chest

    • severe acne

    • these effects are not usually reversed after steroid use ends

  • long-term effects

    • depression

    • hypertension

    • stunted growth (especially when taken during puberty)

    • atherosclerosis (hardening of arteries)

    • higher risk of liver cancer

hypertrophy

  • hypertrophy: the building of muscle tissue (increasing size and strength of the muscle fiber)

    • eg. exercise + protein + carbohydrates = hypertrophy

  • exercise

    • resistance: increased force used against the completion of a task

      • eg. adding weight or distance to an exercise

    • repetition: the number of times one completes an exercise

      • eg. going from 20 to 40 sit-ups in a set

    • recovery: rest period following exercise

      • recovery time; also occurs between sets of repetitions

  • strength: high resistance + low reps + high recovery time

  • endurance: low resistance + high reps + low recovery

  • different exercises effect different people, largely variant on their body types

injuries

  • strain: an overstretched muscle or tendon

  • sprain: a torn ligament

  • dislocation: when a bone is removed from its joint

  • fracture: a crack in a bone

    • closed fracture: no break in the skin

    • opened fracture/compound fracture: breaks the skin

    • stress fracture: incomplete fracture, caused by repeated stress

  • contusion: a deep bruise

  • concussion: an injury to the brain that causes disorientation, memory loss, and/or unconsciousness

    • often resulting from a blow to the head

  • splint: a material or device used to protect and immobilize a body part

diets and weight loss

body types

  • endomorph: muscular, stocky, weightlifter

    • eg. football/hockey players

  • ectomorph: long-boned, lean, marathon runner

    • eg. cross country runner

  • mesomorph: average build, usually higher percentage of body fat

    • most common body type

Diets and Weight Loss

fitness and exercise

benefits of fitness

  • to muscles

    • increases muscular strength

    • increases muscular endurance

    • increases muscle tone

  • to heart and blood vessels

    • reduces resting heart rate and blood pressure

    • increases cardiac stroke volume and cardiac output

    • more rapid heart rate recovery following physical activity

    • lowers level of fat content in blood

      • lower cholesterol, lower triglycerides

    • raises HDLs

  • to respiratory system

    • increase in recovery of oxygen capacity or oxygen debt capacity

    • increase in lung capacity

  • to body composition

    • reduction in body fat

  • to mental health

    • reduces depression

    • relieves stress

    • fewer psychosomatic diseases and disorders

  • to aging process

    • promotes skin elasticity

    • fewer chronic diseases

  • miscellaneous

    • improves quality of sleep and relaxation

    • may prevent breast and colon cancer

    • improves visual activity

    • improves vitality (energy without fatigue)

    • better digestion elimination

    • fewer physical accidents and injuries

  • increases metabolic rate

components of fitness

  • muscular strength: the forces a muscle exerts against a resistance

  • muscular endurance: the ability to continue using muscular strength

  • flexibility: the ability to move the body through a full range of possible motion

  • cardiovascular endurance: the ability to sustain vigorous activity that requires increased oxygen intake for an extended period of time

  • body composition: the percentage of fat tissue and lean tissue in the body

types of exercise

  • isometric: muscles are tightened for 5-10 seconds, no movement

    • eg. wall sit, pushing against immovable objects

  • isotonic: muscle contraction causing movement

    • eg. free weights, push-ups

  • aerobic: continuous use of oxygen over an extended period of time

    • aerobic: “with air”

    • eg. long distance events, “cardio”

  • anaerobic: short, fast bursts of energy

    • anaerobic: “without air”

    • eg. sprinting, quick events with rests in between

fitness and exercise terms

  • overweight: a body weight that is 10% or more above the desirable body weight

  • obese: a body weight that is 20% or more above the desirable body weight (excess fat)

  • calorie: a unit of energy produced by food and used by the body

  • caloric expenditure: the number of calories a person uses for digestion and physical activity

  • warm up: a period of three to five minutes of easy physical activity intended to prepare muscles to do more work in the actual workout

    • eg. stretching, light jogs or walks

  • cool down: a period of five to ten minutes of reduced physical activity to help the body return to a non-exercising state

    • also eg. stretching, walking

anabolic steroids

  • anabolic steroid: a synthetic derivative of the male hormone testosterone

  • male effects

    • reduction in sperm production

    • aggressive behavior

    • severe acne

    • hair loss

    • these effects are usually reversed after steroid use ends

  • female effects

    • masculine traits appear

    • aggressive behavior

    • lower voice

    • menstruation and ovulation stop

    • abnormal growth of hair on face, breasts, and chest

    • severe acne

    • these effects are not usually reversed after steroid use ends

  • long-term effects

    • depression

    • hypertension

    • stunted growth (especially when taken during puberty)

    • atherosclerosis (hardening of arteries)

    • higher risk of liver cancer

hypertrophy

  • hypertrophy: the building of muscle tissue (increasing size and strength of the muscle fiber)

    • eg. exercise + protein + carbohydrates = hypertrophy

  • exercise

    • resistance: increased force used against the completion of a task

      • eg. adding weight or distance to an exercise

    • repetition: the number of times one completes an exercise

      • eg. going from 20 to 40 sit-ups in a set

    • recovery: rest period following exercise

      • recovery time; also occurs between sets of repetitions

  • strength: high resistance + low reps + high recovery time

  • endurance: low resistance + high reps + low recovery

  • different exercises effect different people, largely variant on their body types

injuries

  • strain: an overstretched muscle or tendon

  • sprain: a torn ligament

  • dislocation: when a bone is removed from its joint

  • fracture: a crack in a bone

    • closed fracture: no break in the skin

    • opened fracture/compound fracture: breaks the skin

    • stress fracture: incomplete fracture, caused by repeated stress

  • contusion: a deep bruise

  • concussion: an injury to the brain that causes disorientation, memory loss, and/or unconsciousness

    • often resulting from a blow to the head

  • splint: a material or device used to protect and immobilize a body part

diets and weight loss

body types

  • endomorph: muscular, stocky, weightlifter

    • eg. football/hockey players

  • ectomorph: long-boned, lean, marathon runner

    • eg. cross country runner

  • mesomorph: average build, usually higher percentage of body fat

    • most common body type

robot