Download Understanding Macro and Micro Nutrients: A Comprehensive Guide and more Quizzes Health sciences in PDF only on Docsity!
Macro Nutrients
Protein, Carbohydrates, fats
TERM 2
Protein
DEFINITION 2
Food source: Meat, fish, poultry, eggs, milk products, legumes,
nutsHas quality: high=animal source, low=plant sourceFunction:
tissue growth/repair, 3rd place fuel, helps resist infectionDaily %:
approximately 10%, formula .8g per kg bwHealth concerns:
overconsumption (potentially too much fat, dehydration)
TERM 3
Carbohydrates
DEFINITION 3
Food source: (Complex) cereals, breads, fruits, veggies, milkFunction:
fuel sourceDaily %: (58-60%) = 1200 kcal, 300gHealth concerns: Refined
carb: empty calories, lack of density (no nutrient value), high kcal, insulin
reaction
Insulin released to handle sugar
TERM 4
Complex carbohydrates
DEFINITION 4
take 2 or 3 hours to metabolize and last 2 or 3 hours
TERM 5
Simple carbohydrates
DEFINITION 5
metabolize quicker and only last for short periods
Fats
Food source Highly concentrated and abundantFunction: insulation and protection, carry fat soluble vitamins, fuelDaily %: (20-30%) 600cal or 66g, 400cal or 45gOnly 10% saturated at the most Health concerns: trans fat, primaryCholesterol: increased HDL, low LDL, fatty material found primarily in animal product, major part of cells and nerve fiber coverings, formation of vitamin D TERM 7
Saturated Fats
DEFINITION 7
Saturated: primarily from animal sources, palm and coconut
oils, and hydrogenated veggie fatsSolid at room temperature
(butter, red meat), bad for heart)
TERM 8
Unsaturated fats
DEFINITION 8
Unsaturated: grains, nuts, seeds, fish, veggiesDoes not
elevate cholesterol, canola oil, heart healthy
TERM 9
Micro Nutrients
DEFINITION 9
Vitamins, minerals, water
TERM 10
Vitamins
DEFINITION 10
abundant in fruits, veggies, grains, also found in meat and dairy productsConvert food into energy13 H2O soluble needed daily: Bitoin, folate, niacin, riboflavin (b complexes, escorvic acid, vitamin c)4 fat soluble: A, D, E, K needed everyday in small amountsDiet vs. supplementation: not critical, but if diet not healthiest, may need supplements, food is best source Supplement for stress, poor diet, hard training
Heat Stress (environment)
high temperature, bright sun, very high humidity, need more
water
TERM 17
Cal per gram
DEFINITION 17
Protein and carbs: 4 cal/gramFat: 9 cal/gramAlcohol: 7
cal/gram (not essential, but source of energy)
TERM 18
Daily %
DEFINITION 18
Carbs: 60%Fat: 30%Protein: 10% (formula)
.8 grams per kilogram of body weight
Kg. = 2.2 lbs
TERM 19
Distribution
DEFINITION 19
Current:
Carbs: 24% complex, 27% simple
Fat: 12% monosaturated, 12%
polysaturated, 12% saturated
Protein
Should be:
Carbs 48%, 10%
Fat 10%, 10%, 10%
Protein
TERM 20
Serving Size
DEFINITION 20
Grain: 1 slice bread, 1/2 bagel, 1/2 cup cooked
cereal/rice/pastaVeggie: 1 cup raw leafyFruit: 1 medium
pieceMilk: 1 c. milk or yogurtMeat: 2-3 oz. cooked lean, 2/3 c.
nuts, 4-6 Tbsp. peanut butter, 2 eggs
Mypyramid.gov guidelines
Activity - get exerciseModeration - portion sizes, daily caloric
intakePersonalization - everyone is differentProportionality- size
size sizeVariety - colors (fruits, veggies), food groupsGradual
improvement - slow + steady
TERM 22
Planning Principles
DEFINITION 22
AdequacyBalance -K caloriesDensityModerationVariety
TERM 23
Adequacy
DEFINITION 23
providing all essential nutrients in sufficient amounts to
provide energy and maintain health
TERM 24
Balance
DEFINITION 24
balance your diet, all foods not equal, balance nutrients
TERM 25
K Calories
DEFINITION 25
units of food energy, cal = thousands of calories, food is fuel,
how much? Enough? Too much? Too little?
Fat Tissues
Essential fat:Storage fat:Total body fat % are estimates, no perfect
way to measure
Men 15%
Women 27%
Rest is lean body mass
TERM 32
Essential Fat
DEFINITION 32
3% men, 12% women, fat used for energy
TERM 33
Storage Fat
DEFINITION 33
adipose tissue, layer of fat deposited just beneath the skin,
insulation and protection, 12% men, 15% women
TERM 34
Measurement of Body Comp
DEFINITION 34
None perfect, Skin folds, Densimetric, Electro Impedence,
BMI
TERM 35
Skin folds
DEFINITION 35
measurement of skin fold thickness in various areas (3-4) and
put into a formula, use same skilled person
Densimetric
'dunk tank', water weighing
TERM 37
Electro Impedence
DEFINITION 37
computer, stand on special scale, runs formula as small
current of electrical measurement run through body
TERM 38
BMI
DEFINITION 38
body mass index, designed for non-training sedentary,
designed by insurance companies, relative body weight, total
body weight / by body height m squared
TERM 39
Adverse Effects of obesity
DEFINITION 39
Arthritis, diabetes, endometrial cancer, gallstones,
hypertensionWomen: arthritis, diabetes, hypertension, heart
diseaseMen: liver/kidney disorder, cancer, back pain, COPD,
sleep apnea
TERM 40
Causes of obesity
DEFINITION 40
Too many calories, lack of exercise,Could have genetic factors,
home environment,Basal metabolic rate (rate @ which we burn
calories just to survive) slows down as you ageFat cell theory:
obese people have more and larger fat cellsSet point theory: every
person has natural weightStarvation reaction: body stores fat cals
x 2
Components of exercise
Cardiorespiratory endurance, muscular strength, muscular
endurance, flexibility, body composition
TERM 47
Cardiorespiratory
endurance
DEFINITION 47
ability of the body to perform prolonged, large-muscle dynamic exercise at moderate-to-high levels of intensityWalking, jogging, running, swimmingBenefits: Improved cardio respiratory functioning Improved cellular metabolism and immune function Better control of body fat Improved psychological and emotional wellbeing Reduced risk of chronic disease: Cardiov. d.\ Some cancers \Diabetes\Osteoporosis TERM 48
Muscular strength
DEFINITION 48
amount of force a muscle can produce with a single maximum effortHow
much relative to lifestyleBenefits Improved performance of physical
activity Injury prevention Improved body composition Enhanced self
image Improved muscle and bone health with aging
TERM 49
Muscular
endurance
DEFINITION 49
ability of muscle to remain contracted or to contract repeatedly for a long
period of timeHow much = relative to lifestyleBenefits Improved
performance of physical activity Injury prevention Improved body
composition Enhanced self image Improved muscle and bone health with
aging
TERM 50
Flexibility
DEFINITION 50
the range of motion in a jointBenefits Maintenance of joint health throughout life Prevention of low back pain Injury prevention Reduction of post-exercise soreness Relief of aches and pains Improved body position/strength for sport(Biomechanics) Maintain good posture Relaxation
Types of stretching
Static: classic, stretch and hold, post-trainingBallistic: don't do, bouncingProprioceptive neuromuscular facilitation: assisted, stretch and hold for 2 seconds and repeat 10x Activates each muscle group Done 2 ways: Passive: static, ok Active: best, PNF TERM 52
Body Composition
DEFINITION 52
relative amount of fat free mass and fat in the body
TERM 53
Resting Heart Rate
DEFINITION 53
M = 68-74W = 72 -85Lower the more fit
TERM 54
Recovery pulse
DEFINITION 54
how quickly resting HRT returns to normal after a bout of
exercise, 2-4 minutes
TERM 55
Weight
DEFINITION 55
how much you weigh
Aerobic threshold
minimum point at which aerobic training will develop and
maintain cardiorespiratory fitness
TERM 62
Anaerobic threshold:
DEFINITION 62
Anaerobic threshold: point in exercise when exercise is
almost entirely aerobic, but if increased, would begin to
cause production of lactic acid
TERM 63
Lactic acid
DEFINITION 63
: accumulation of waste in muscle, accumulated during hard
training, accumulated when rate of oxygen delivered is
inadequate
TERM 64
Metabolic rate:
DEFINITION 64
sums of all the chemical and physical changes per unit time
that take place within the body, enabling its continued
growth, rate at which you burn calories while exercising
TERM 65
Basic Metabolic Rate
DEFINITION 65
rate at which you burn calories while resting
Hypokinetic disease
disease resulting from low activity
TERM 67
Types of exercise
DEFINITION 67
Isometric, isokinetic, anaerboic, aerobic
TERM 68
Isometric
DEFINITION 68
muscle contract without movement
Advantage: increase strength, requires very
little/no equipment, rehabilitation
Disadvantage: does little for
muscle/cardiovascular
endurance/flexibility/body comp
TERM 69
Isokinetic
DEFINITION 69
controlled max resistance, weight machines
A: posture, muscular strength/endurance,
body comp, flexiblity
D: no cardiovascular endurance
TERM 70
Anaerobic (type of exercise)
DEFINITION 70
energy for short term exercise: 2 ATP, fuel = simple sugar, w/o
lactate: hitting baseball, w/lactate: oxygen not available, waste
builds, fatigue, slow down
A: cardiovascular fit, may improve body comp
D: no flex, no muscle s/e
Reversibility
don't use it, you lose it, fitness improvements are lost when
demands on body are lowered
TERM 77
Individual differences
DEFINITION 77
people vary in the maximum fitness level they can achieve
RPE: rate of perceived exertion,
individual perception of how difficult
the exercise was
TERM 78
RPE
DEFINITION 78
Rate of perceived exertion, individual perception of how
difficult the exercise was
TERM 79
Exercise prescription guidelines (EPG)
DEFINITION 79
Cardiorespiratory, strength, flexibility
TERM 80
Cardiorespiratory (EPG)
DEFINITION 80
Activity: aerobic (swimming, walking, jogging)Intensity:
40/50%-85% of heart rate reserveDuration: 20-60 continuous
minutesFrequency: 3-5 days a week
Strength (EPG)
Mode: 8-10 dynamic strength training exercises involving
body's major muscle groupsResistance: enough resistance to
perform 8-12 reps to near fatigueSets: minimum of 1
setFrequency: 2+x a week
TERM 82
Flexibility (EPG)
DEFINITION 82
Mode: static or dynamic (slow ballistic or PNF) stretching to include
every major jointIntensity: stretch to point of discomfortRepetition:
repeat each at least 2 - 4 times and hold final 10-
secondsFrequency: 2-3 days a week
TERM 83
Designing your fitness program (DFP)
DEFINITION 83
Cardiorespiratory endurance exercises, flexibilty, muscular
strength/enduranceExercises develop skills required in
spurts or activity you have chosenEach session should have
warm up and cool own
TERM 84
Cardiorespiratory endurance exercises:
(DFP)
DEFINITION 84
3-5 days per week20-60 minutes@ target heart rate or RPE
TERM 85
Flexibility (DFP)
DEFINITION 85
2-3 days per weekHold each 10-30 seconds, @ least 4 times
Thoughts and emotions (weight management)
Devise realistic goalsThink positively
TERM 92
Coping strategies (weight management)
DEFINITION 92
Develop healthy ways of dealing with stress, boredom,
fatigue, loneliness without food
TERM 93
A healthy lifestyle for weight management
DEFINITION 93
Diet and eating habitsPhysical activity and exerciseThoughts
and emotionsCoping strategies
TERM 94
Eating disorders
DEFINITION 94
Anorexia nervosa, purging, bulimia nervosa, binge-eating
disorder,
TERM 95
Anorexia nervosa
DEFINITION 95
an eating disorder characterized by a refusal to maintain
body weight at a minimally healthy level and an intense fear
of gaining weight or becoming fat; self starvation
Purging
The use of vomiting, laxatives, excessive exercise, restrictive
dieting, enemas, diuretics, or diet pills to compensate for
food that has been eaten and that the person fears will
produce weight gain
TERM 97
Bulimia Nervosa
DEFINITION 97
an eating disorder characterized by recurrent episodes of
binge eating and purging - overeating and then using
compensatory behaviors such as vomiting, laxatives, and
excessive exercise to prevent weight gain
TERM 98
Binge-eating disorder
DEFINITION 98
An eatingdisordercharacterized by binge eating and a lack of
control over eating behavior in general
