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gym chapter 11&15&14
gym chapter 12
| Question | Answer |
|---|---|
| anatomy and function of spine | the spine should have gentle curves when viewed from the sides but should be straight |
| deviations | 1) forward head till head is aligned in the front 2) kyphosis: excessive curvature of upper back also called "humpback" |
| deviations | 3) lumbar lordois: excessive curvature of the lower back also called "swayback" to correct this condition, strengthen the muscles around the lumbar spine. 4) abdgminal ptosis: sagging or protruding abdomen |
| deviations | 5) hyper extended knees knees bent backward excessively 6) probated feet: the longitudinal arch of the foot flatten with increased pressure on the inner aspect of the foot results: absorption leading to knee |
| postural problems scoliosis | is the most serious and deforming |
| reasons for backaches | lack of endurance lack of strength lack of flexibility |
| facts | micro trauma is an injury so small it cannot be detected at the time it occurs micro trauma can lead to back and neck pain |
| back car tips postural | when laying knees and hips bent (avoid lying on stomach place a pillow between your knees when lying on your side) |
| elements of good sitting posrure | when sitting at a desk all day make sure to rest your back firmly |
| Us dietary guidelines | Reduce solid fats and added sugar (sofas) |
| Carbohydrate | Simple sugars lead to rapid increases in blood sugar levels |
| Carbohydrates recommended | The average intake of dietary fiber is much lower than the recommended amount of 25 |
| Fats (unsaturated) | Liquid at room temperature |
| Fat cont | Should be avoided to help reduce the intake of sodium Less then 35% of the daily calories should come from total fat Less than 10% of daily calories should come from saturated fats |
| 3 protein | Protein should only make up 10-35% of the recommended daily allowance (rid) |
| 3 protein (cont) | Essential (9) must be obtained from food Amino acids are the simple building block of protein |
| Protein guidelines | High protein diets are damaging on the kidneys because the body must process a lot of extra nitrogen |
| Vitamins | Do not contain calories or provide energy |
| Water | Drink at least 8 glasses a day |
| Body composition | The term essential fat means the minimum amount of body fat essential for good health approximately 69% |
| Body fat | 3,500 calories equals one pound of body fat People vary in body weight from day and hour based on their level of hydration |
| The origin of fatness | Creeps obesity is caused by age and decrease in exercise Excessive body fat best characterizes |
| Regional fat deposition | Abdominal body fat poses greater health risks than fat stored in other locations 10-20% is the recommended percentage of body fat for male |
| Visceral fat | Visceral body fat poses greater health risk because this fat is more labeled and has greater access |
| Sample bmi values | The accepted international standards for interpretation bmi categorize fat |
| Relationships between pa and body composition | Pa that can be sustained for relatively long periods is considered the most effective for losing body fat Regular pa is critical for build and maintain bone health |
| Target zone | Body fat reduction Fit daily 3-6 days a week 60 mins Diet |
Created by:
Mssanchez92
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