Comprehensive Notes

• Macronutrients:

  • Three macronutrients: carbohydrates, proteins, and fats.

  • Calorie content per gram:

    • Carbohydrates: 4 \text{ kcal/gram} (e.g., glucose, fructose, starch)

    • Proteins: 4 \text{ kcal/gram} (e.g., enzymes, antibodies, structural proteins)

    • Fats: 9 \text{ kcal/gram} (e.g., triglycerides, phospholipids, cholesterol)

  • Primary functions in the body:

    • Carbohydrates: Main energy source, especially for the brain and muscles.

    • Proteins: Building and repairing tissues, making enzymes and hormones.

    • Fats: Energy storage, insulation, hormone production, vitamin absorption.

  • Essential vs. non-essential amino acids.

    • Essential: Must be obtained from the diet (e.g., histidine, isoleucine, leucine).

    • Non-essential: Can be synthesized by the body (e.g., alanine, asparagine, glutamic acid).

  • Complete proteins contain all 20 amino acids (e.g., meat, cheese, quinoa, chia, or combinations like rice & beans).

• Dietary Needs Across Life Stages:

  • Nutrient requirements change with: age, activity level, health conditions, and personal preferences.

    • Examples:

      • Infants: Require high fat content for brain development.

      • Adolescents: Need more calcium and iron for bone growth and menstruation.

      • Elderly: May need more vitamin D and B12 due to decreased absorption.

• Energy Balance:

  • Energy balance equation: \text{Energy storage} = \text{energy intake} - \text{energy output}

  • Relationship to daily caloric needs, including Basal Metabolic Rate (BMR) and activity factors.

    • BMR: Energy needed for basic functions at rest.

    • Activity factors: Account for energy expenditure during physical activity (e.g., sedentary, lightly active, moderately active).

• Specific Health Conditions and Dietary Impact:

  • Crohn's Disease:

    • Chronic inflammatory bowel disease.

    • Symptoms: pain, diarrhea, reduced appetite.

    • Dietary modifications: avoid high-fiber (whole grains, raw vegetables), dairy, spicy, greasy foods; smaller, frequent meals; nutrient supplements (e.g., vitamin D, iron).

  • Celiac Disease:

    • Autoimmune disorder reacting to gluten.

    • Strict gluten-free diet: Avoid wheat, barley, rye.

    • Potential nutrient deficiencies if unmanaged (iron, B12, calcium).

      • Fortified gluten-free products and supplements may be necessary.

  • Diabetes:

    • Condition affecting blood sugar processing.

    • Dietary Strategies: Consistent carbohydrate intake, high-fiber foods, limit added sugars, emphasis on low glycemic index foods.

  • Food Allergies:

    • Complete allergen avoidance due to severe reactions (anaphylaxis).

    • Common Allergens: Milk, eggs, peanuts, tree nuts, soy, wheat, fish, shellfish.

    • Importance of label reading and safe substitutes.

  • Food Sensitivities:

    • Non-allergic reactions causing discomfort.

    • Small amounts may be tolerated.

    • Examples: Lactose intolerance, FODMAP sensitivities.

    • Substitutes are often used (e.g., lactose-free dairy, gluten-free products).

  • Anemia:

    • Focus on heme iron from meat due to easier digestibility.

    • Iron Supplementation: May be necessary, but can cause constipation; consider a stool softener.

    • Foods to enjoy: Iron-rich foods like red meat, fish (salmon, tuna), chicken, turkey, liver, pumpkin seeds, sesame seeds, cashews, spinach, kale, other leafy greens, iron-fortified cereals, oatmeal, bread, tofu, and beans (lentils, chickpeas, kidney beans).

Physical Fitness and Training

• Components of Fitness:

  • Cardiovascular Endurance:

    • Ability of heart and lungs to supply oxygen during sustained activity.

    • Measured by HR/BPM. Target heart rate during exercise: (220 - \text{age}) \times 0.6 - 0.8

    • Tested by a 12-minute run or Beep Test

      • Example of cardio exercises: running, swimming, cycling, brisk walking

  • Muscular Strength:

    • Force muscles can exert or weight lifted.

    • Trained by increased weight, low reps (1-5 reps).

    • Tested by a Standing High Jump or Push-ups (also muscular endurance).
      -Example of strength exercises: squats, deadlifts, bench press, overhead press

  • Muscular Endurance:

    • Ability of muscles to sustain exercise.

    • Trained by lighter weight, higher reps (12-20 reps), isometric training.

    • Tested by Push-ups (1 minute), Plank, Flexed Arm Hang, or Wall Sit.

      • Example of endurance exercises: bodyweight circuits, high-rep weightlifting

  • Flexibility:

    • Range of motion in muscles and joints.

    • Static: Holding a stretch (e.g., holding a hamstring stretch for 30 seconds).

    • Dynamic: Moving through a range of motion (e.g., arm circles, leg swings).

    • Tested by Sit and Reach.

      • Examples of Flexibility: Yoga and Pilates

  • Balance:

    • Ability to maintain upright position.

    • Tested by Stork Test.

    • Types of Balances: Static and Dynamic

  • Reaction Time:

    • Quickness of response to external stimuli.

    • Improving Reaction Time: Practicing quick-response drills

• Workout Planning Principles:

  • Build and Recover Model:

    • Typical 4-week build, 1-week recover cycle.

    • Purpose: Prevents overtraining and reduces risk of injury

  • Deloading vs. Detraining:

    • Deloading: reducing volume/intensity for recovery (e.g., reducing weight lifted by 50% for a week).

    • Detraining: stopping training, leading to loss of adaptation.

  • Structuring Workouts:

    • Purpose and examples of split types (e.g., 3-day full body, push/pull/legs, upper/lower).

      • Full Body: Working all major muscle groups in each session.

      • Push/Pull/Legs: Grouping exercises based on movement patterns.

      • Upper/Lower: Alternating between upper body and lower body workouts.

    • Compound vs. Isolation Exercises:

      • Compound: multiple muscle groups/joints (e.g., squat, bench press, deadlift, pull-up, lunge, shoulder press, bent-over row).

      • Isolation: one muscle/joint (e.g., bicep curl, tricep extension).

    • Sets and Reps:

      • General guidelines for sets and reps for major/minor body parts, compound/isolation/machine/cable/leg exercises.
        -Compound exercises: 3-5 sets of 3-8 reps
        -Isolation exercises: 3 sets of 8-12 reps

• Training Principles (FITT and Beyond):

  • FITT Formula:

    • Frequency: How often one partakes in physical activity (e.g., 3-5 times per week).

    • Intensity: How hard one exercises, often measured by heart rate or BPM or weight lifted.

    • Time: Duration of each physical activity session (e.g., 30-60 minutes).

    • Type: The kind of physical activity being performed, relevant to one's specific fitness goal (e.g., cardio for endurance, weightlifting for strength).

  • Overload Principle:

    • Challenging the body beyond its accustomed level to induce adaptation (e.g., 2 for 2 rule).

      • 2 for 2 Rule: If you can perform 2 or more additional reps than the rep goal in the last set for two consecutive workouts, increase the weight in the next workout.

  • Progression Principle:

    • Gradual increase of load over time.

      • Examples: Increasing weight, reps, sets, or decreasing rest time.

  • Specificity Principle:

    • Training adaptations are specific to the type of training performed (e.g., training chest/triceps to improve bench press).

  • Variability Principle:

    • Varied training to prevent boredom, maintain motivation, and promote holistic development.

      • Examples: Changing exercises, sets, reps, rest times, or training frequency.

  • Reversibility Principle:

    • "Use it or lose it" concept, where adaptations are lost if training ceases.

    • Typical timeframes for aerobic, anaerobic, and strength loss.
      -Aerobic fitness may decline within 2-3 weeks of detraining
      -Strength may be maintained longer, but will eventually decline after several weeks of detraining

Holistic Health and Well-being

• Dimensions of Well-being:

  • Emotional/Mental:

    • Explore personal passions, resilience, positive mindset, stress management, self-esteem, communication with loved ones, self-care.
      -Examples: practicing gratitude, setting realistic expectations, seeking therapy

  • Social:

    • Building healthy relationships, fostering genuine connections, maintaining boundaries, volunteering, joining clubs.

      • How to build relationships: Actively listening to others, showing empathy, spending quality time with loved ones

  • Spiritual:

    • Managing thoughts/feelings/behaviors, meditation, mindfulness, living by principles, seeking growth, self-awareness.

      • Examples: Practicing meditation regularly, journaling, spending time in nature

Risk-Taking and Addiction

• Risk-Taking:

  • Definition: Taking an action with a possibility of a negative outcome.

  • Healthy Risk-Taking: Actions that lead to learning, growth, and resilience (e.g., trying a new sport, public speaking, apologizing).

    • Categorize examples across physical, emotional, social, intellectual, and spiritual well-being.

      • Physical: Trying a new fitness class

      • Emotional: Expressing feelings openly

      • Social: Initiating a conversation with someone new

      • Intellectual: Enrolling in a challenging course

      • Spiritual: Exploring different belief systems

  • Unhealthy Risk-Taking: Actions with potential negative effects on oneself or others (e.g., substance experimentation, unprotected sex, skipping school, dangerous driving).

  • Adolescent Risk-Taking:

    • Neurological basis (brain development, focus on reward/peer admiration, immature impulse control).

• Substance Misuse & Addiction:

  • Substances vs. Behavioral Addictions:

    • Examples: alcohol, nicotine, sugar vs. gambling, exercise, shopping.

      • Alcohol: Can lead to liver damage and impaired judgment.

      • Nicotine: Highly addictive and increases the risk of cancer.

      • Gambling: Financial hardship and relationship problems.

      • Exercise: Overtraining and neglecting other responsibilities.

  • Signs/Symptoms of Addiction:

    • General indicators (cravings, withdrawal, using larger amounts than intended, difficulty stopping, neglecting responsibilities).

      • Physical signs: Changes in weight, sleep disturbances.

      • Behavioral signs: Social isolation, secretive behavior.

  • Short-term and Long-term Consequences:

    • Immediate and prolonged negative impacts across health, social, and economic domains (e.g., impaired judgment, organ damage, relationship harm, financial issues).

  • Risk Factors:

    • Factors increasing vulnerability to addiction (e.g., insecurities, family history, mental health, stress, peer influence).

      • Genetic factors: Predisposition to addiction.

      • Environmental factors: Exposure to substance use.

  • Protective Factors:

    • Factors that reduce vulnerability (e.g., positive body image, family/friend support, healthy lifestyle, self-confidence, stress management skills).

  • Societal, Economic, and Political Impacts:

    • How addiction affects communities, healthcare costs, productivity, and policy (e.g., social isolation, increased healthcare spending, regulations).

  • Specific Addictions:

    • Review the signs, symptoms, and consequences of:

      • Diet Addiction (Eating Disorders): Rapid weight loss, restrictive eating, forced vomiting, compulsive exercise after meals.

      • Nicotine Addiction: Increased heart rate, insomnia, headache, shortness of breath, infertility, cancer risk.

      • Sugar Addiction: Cravings for sweets, mood swings, weight gain, heart/liver problems, risk of type 2 diabetes.

      • Exercise Addiction: Exercising excessively despite illness/injury, guilt from missed workouts, obsessive thoughts, using exercise as punishment. Socially, individuals may become distant from friends and family, be unable to participate in spontaneous events, and suffer from financial struggles due to spending on equipment or memberships.

      • Work Addiction: Always thinking about work, neglecting hobbies/sleep, anxiety, bad relationships.

      • Caffeine Addiction: Irritability, anxiety, fatigue, headaches, sleep disruption, increased tolerance.

      • Self-Harm Addiction: Scars, cuts, bruises, talk of worthlessness, wearing long sleeves in hot weather, misusing drugs/alcohol.

      • Hallucinogen Addiction: Violent/aggressive behavior, constant use despite negative consequences, nausea, vomiting, dizziness.

      • Opioid Addiction: Continued use despite negative consequences, cravings, tolerance, withdrawal, difficulty fulfilling duties.

      • Shopping Addiction: Obsessive thinking about shopping, purchasing to boost self-esteem, making purchases with money not had, guilt after purchases, hiding habits.

      • Vaping Addiction: Coughing, dry mouth/sore throat, feeling nervous/anxious, cravings, chest pain, damage to lungs, increased heart rate.

Criminal Records and Youth

• Criminal Records and Youth:

  • Youth records (sealed).

  • Potential for youth to be charged as adults (14+).

  • Common youth crimes: Vandalism, theft, drug possession.

  • Academic and professional limitations imposed by a criminal record.

    • Limitations: Difficulty obtaining employment, housing, or educational opportunities.

• Bystander Effect:

  • Briefly recall its meaning (looking at something and not reporting).

Goal Setting

• SMART Goals:

  • Specific: Clear and focused.

  • Measurable: Quantifiable for tracking progress.

  • Attainable: Realistic and achievable.

  • Relevant: Aligned with personal passions and overall goals.

  • Timely: Has a defined start, midpoint, and finish.

• Types of Life Goals:

  • Categorize goals across physical, academic, social, emotional, and long-term domains.

    • Physical: Running a marathon

    • Academic: Earning a degree

    • Social: Building strong relationships

    • Emotional: Improving self-confidence

    • Long-term: Saving for retirement

• Overcoming Barriers:

  • Identify common barriers to goal achievement and develop strategies to overcome them (e.g., scheduling, meal prep, seeking clarification, setting boundaries).

    • Barriers: Lack of motivation, time constraints, fear of failure

    • Strategies: Breaking goals into smaller steps, seeking support, setting reminders