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Personal Health

Unit 2: Getting Fit

Calorie (kilocalorie) the energy in foods.
How many calories are in 1 gram of fat? 9 calories = 1 gram of fat
How many calories are in 1 gram protein? 4 calories = 1 gram of protein
How many calories are in 1 gram carbohydrate? 4 calories = 1 gram of carbohydrates
Know examples of lean meats Poultry and fish
Where are saturated fats primarily found? Saturated fats are generally found in animal products
Is saturated fats solid or liquid at room temperature? solid at room temperature
Know examples of monounsaturated fats (healthiest fat type). Olive, Canola, Safflower, & Peanut Oils. Liquid at room temperature and usually come from plants.
What is the by-product of hydrogenation? Trans fatty acids
How does this by-product effect cholesterol levels? Saturated and trans fatty acids raise blood levels of bad cholesterol
What are healthy choices to make when dining out? Eat a healthy portion and make sure to have the right amount of fruit and vegetables and whole grains.
What foods are rich in complex carbohydrates? Grains (Wheat, Rye, Rice, Oats, barley, millet), Legumes(dry beans, Peas, and Lentils), and tubers(Potatoes and yams)
What are the benefits of fiber in the diet? To reduce the risk of chronic disease and maintain intestinal health
What foods are rich in calcium? Milk, Yogurt, calcium fortified orange juice, bread, and cereal.
Cardiorespiratory endurance The ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity.
Muscular Strength The amount of force a muscle can produce with a single maximum effort. It depends on such factors as the size of muscle cells and the ability of nerves to activate muscle cells.
Body Composition Refers to the proportion of fat and fat free mass in the body.
Muscular Endurance The ability to resist fatigue and sustain a given level of muscle tension- that is to hold a muscle contraction for a long time or to contract a muscle over and over again.
Flexibility The ability of joints to move through their full range of motions.
5 components of health related fitness Cardiorespiratory endurance Muscular strength Body composition Muscular endurance Flexibility.
How does exercise effect psychological and emotional well-being? Reduced anxiety and depression Improved sleep Reduced stress Enhanced self-esteem Enhanced creativity and intellectual functioning Improved work productivity Increased opportunities for social interaction
What is the most effective exercise program for improving cardiorespiratory function? Exercise: Walking, Jogging, Bicycling, Swimming, aerobic dancing, in-line skating, cross-country skiing, dancing, basketball Minimum time: 20-60 mins # days per week: 3-5
What is the overload principle? FITT
What do each letters of FITT stand for? F-frequency I-intensity T-time T-type
What are the importance of a warm-up and cool-down when exercising? Warming up enhances your performance and decreases your chances of injury. Cooling down restores the body’s circulation to its normal resting condition
What is recommended for improving muscular endurance? To do cardiovascular activities, such as running, biking, and playing sports.
What is recommended for improving Muscular strength? Lifting heavy weights, and doing a lot of reps.
What are healthy choices to make when dining out? Paying attention to the portions and having fruits, vegetables, and whole grains.
What recommendations were made for making good snack choices? Having a bag of fruits ready to-go, or a bar.
What recommendations were made for Pre-game/event meals?
What recommendations were made for Post event/workout form muscle recovery?
In weight training, how many repetitions are recommended for general health. 8-12
How long should stretching exercises be held? 15-30 sec, rest for 30-60 seconds between exercises, then resume stretching.
When should you do stretching to get the most benefit? After the warm-up.
When exercising, what is recommended for fluid balance? Drink at least 16 ounces of fluid 2 hours prior to exercise and then drink enough throughout exercise to prevent significant fluid loss in sweat.
What is the difference between physical activity and exercise? Physical Activity- daily movements (walking) Exercise- planned training with a goal
What treatment should you use for minor soft tissue injuries? RICE
What does each letter of the treatment stand for? R- rest I- ice C- compression E- elevation
What should you take into consideration when beginning an exercise program and choosing the right program? Something that improves your health and at the same time you have fun with it.
Understand the difference between circuit training, interval training and high intensity interval training (HIIT) Circuit training- uses high intensity aerobics training Interval training- involves a series of low to high intensity exercises High intensity interval training- alternating periods of anaerobic exercises with less recovery periods
What should you look for when finding a personal trainer of fitness professional? Make sure that they have a proper qualification, such as a degree in PE, kinesiology, or exercise physiology. Also, a certification by a professional organization. .....Teaching techniques.....
What recommendations were given to gain weight safely and healthfully? Eating often, eating healthy, workout, hydrate
What is fat free mass made up of? Muscle, Bone, Water, Connective Tissue, organ tissue, & teeth
What is Fat mass made up of?
What are different methods of measuring body composition? How do they compare in accuracy? Skinfold management: The accuracy is highly dependent on the expertise of the practitioner. Scanning Procedures: Very accurate but they are expensive, they use procedures like CT, MRI, & DEXA.
Methods of measuring body composition, How do they compare in accuracy? Bod Pod Skinfold Method BIA Hydrostatic weighing Scanning Procedure
Storing fat in what region of the body will increase your risk of chronic disease? Abdominal area
What are complications related to having very low levels of body fat? Muscle wasting and fatigue, eating disorders. Reproductive, circulatory, and immune system disorders.
What are the symptoms of anorexia nervosa? Engage in compulsive behaviors or rituals like binge or purge. Prolonged exercises and anorexia people hide food without eating it.
What are the symptoms of Bulimia nervosa? Weight fluctuation of 10-15 pounds. Purging by vomiting or using laxatives.
What are the symptoms of Binge-eating disorder? Eating more rapidly than normal, Eating until uncomfortably full, eating when not hungry, and preferring to eat alone.
What are the symptoms of Borderline Disordered eating? Have symptoms of eating disorders but do not meet the full diagnoses criteria for anorexia, bulimia, or binge eating disorder
How many calories are in 1 pound of fat? 3,500
How is resistance training beneficial to weight management? Exercises your muscles with significant amount of force.
How is Cardiorespiratory training beneficial to weight management? It conditions your heart (makes it stronger) and lungs and improve your metabolism.
How many pounds a week is recommended to lose for safe/permanent weight loss? ½ to 2 pounds a week
How does fat function in the body? Fat is the main source of stored energy in the body; it also cushions body organs and helps regulate body temperature
What nutrition and exercise recommendations are made for safe, permanent fat loss? Keep a healthy diet and exercise.
What nutrition and exercise recommendations are made for safe, Muscle gain? Do a lot of exercise and maintain a balance diet and eat a lot.
Created by: OU0