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Definitions |
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sources of complete protein
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animal foods, soybeans, and complimentary proteins
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athrosclorosis
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plaque build-up
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sources of vitamine e
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dark greens, vegetable oil
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source of vitamin c
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citrus fruits, peppers, strawberries, meons
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meat group
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2-3 servingshigh saturated fats
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stress
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the non-specific response of the body to any demand placed upon it
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minimum calories
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male 1200female 1000
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stroke volume
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amount of blood pumps every beat
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considerations for weith loss or control
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-use food groups for diet plan-reduce intake of fats, simple sugars-fat is fatter than carbohydrates-exercise is a must-low calorie diets don't workk
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Coronary Heart Disease
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caused by saturated fats, build-up of plaque, affects the heart muscle, athrosclyrosis
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prescription for exercise with goal of weight loss
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large muscle activitylower intensity, minimum 45 minutes, 6 times/wekek
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hildebrand
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muscle group contractions
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sarcomere
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muscle cell
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Peripheral Vascular Disease
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plaque builds up in blood vessels. Lack of circulation can require amputation.
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anearobic exercisewhat it istype of fuel
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high intensity for a short time, doesn't use oxygen, uses carbs
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6 essential nutrients for optimal health
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1-carbs2-fats3-protein4-vitamins5-minerals6-water
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type of fuel used for exercise that is shorter in duration
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carbs
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characteristics of fast-twitch fibers
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fast glycolytic (burn glycogen quickly), gewer capillaries, fatigue quickly, high glyogen capactiy (can store lots), strength, power, quickness
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functions of fats
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energy, component of cellular membranes, myelin sheath covering nerves, constituent of hormones, protects organs, transport molecules, facilitates absorption of fat-soluble vtamins
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Congestive Heart Failure
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failure of heart muscle to pump as much blood as it receives. Fluid builds up around heart muscle, heart wears out and breaks down
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3 parts of grain and the two removed in refined grain products
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bran, germ, endospermbran and germ are removed in refined foods
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number of amino acidsnumber of essential amino acids
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228
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fats and oils group
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eat sparingly
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water soluble vitamins
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B and C
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calories in 1 gram fat
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9 calories
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2 benefits of exercise with respect to stroke volume
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-ventricle size increases so your bklood pumps more blood per beat-heart muscle becomes stronger and contracts harder pumping more blood
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function of Vitamin C
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bodyguard to cancer, collagen synthesis, anti-oxidant, strengthens blood vessels, aids in healing, increases resistance to infection, aids in absorption of iron and calcium
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fat-soluble vitamins
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A, D, E, and K
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cardiac output at a heart at rest and maximum output for athletes
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5 L --> 30 L
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formula for power weight training
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moderte weigh 50-70%, 2-3 sets, 8-15 reps3-5 days/week
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lactic acidwhen it is made
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when converting food to energy lactic acid is produced and is eliminated when muscles recover. oxygen is used in this recovery, produced in anaerobic system
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calories in 1 gram carbs
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4-5 calories
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Five Components to health and physical fitness
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1) cardiovascular2) body composition3) muscle endurance4) muscle strength5) flexibility
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two types of muscle contractions
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concentric- come together, get shorterecentric- get longer
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sources of vitamin K
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dark green veggies, cereals
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type of fuel used in exercise that it longer in duration
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fats
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3 power points of nutritional label
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fiber, fats; saturated + unsaturated, simple sugars
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% of fat in recommended diet
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30%only 10% from saturated fats
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function of protein
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build, repair, and regulate functions of body's cells
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function of vitamin B
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aid in metabolism of carbs, fats, and proteinsnervous system functionsynthesis of red blood cells
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calculating target heart rate- lower and upper limits
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65 & 90% of maximum heart rate
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cardiac output
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amount of blood your heart pumps in one minute
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% of protein in recommended diet
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10%
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function of vitamin K
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normal blood clotting
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body composition that leads to increased health risk for men and women
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men > 20%women > 30%
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hormones associated with stress
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catechoaminesglucourtuoide-blood glucose distributed in body
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soluble fiber
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pectins substance, fruits, slows food, increases stickiness, helps lower blood cholesterol
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% of carbs in recommended diet
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60% 50% complex 10% refined and processed sugars
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arterioles
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smooth muscle
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4 Types of Cardiovascular Disease
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1) Coronary Heart Disease2) Cerebrovascular Disease3) Congestive Heart Failure4) Peripheral Vascular Disease
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anti-oxidants
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reduce activity of molecules that attack cells, sacrifices its own body
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reversability
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the affects of training are dependent on continued training and a secession of training results in gradual decline of performance capacity of adopted cells
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cholesterol should be
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less than 200, preferably less than 180
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diseases associated with complex carbohydrates
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diverticulary diseasecolon cancerobesity
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ratio of HDL to cholesterol should be
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less than 3.5
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source of Vitamin B
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meat, poultry, fish, nuts, milk, dark green leaves, fortified cereals
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peak health should occur at
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age 30
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how muscles contract
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inward
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three types of carbs
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Simple: disacharides monosacharidesComplex: polysacharides
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methods of relaxation
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meditationbio-feedback; instrumentalityprogressive muscle relaxationaerobic exercisekkkk
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function of vitamin a
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skin and vision
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3 types of fuel for exercise
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carbohydratesfatsprotein
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function of vitamin e
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antioxidant, positively impacs heart disease, healthy arteries
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prescription for cardiovascular exercise
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large muscle activityhigh intensity, minimum 30 minutes, minimum 3 times/week
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characteristics of slow-twitch fibers
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slkow in using oxygen, high mylgoben (red blood cell), more capillaries, high oxidative capactiy (can store lots), fatigue resistant, high endurance level, not strength oreinted
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grain group
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6-11 servingscomplex carbs
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daily fiber intake
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35 grams/day
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general characteristics of stress, triggered by catechoamiknes
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increase in blood pressure + heart rate, blood vessels dialate, heart muscle dialates, increase stroke volume, decrease f skin temperature,corebody temperature increases, increase muscle strength, decrese in immune system of body
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complete proteins
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contain all 8 essential amino acids in the ration needed
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milk group
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2-3 servingshigh saturated fats
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color of fast glycolytic
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white
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color of slow-oxidative
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red
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source of vitamin d
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sunlight, milk products
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Cerebrovascular Disease
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blood clot, stroke
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Elements of B comples
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thiamikn (b1)niacinriboflavin (b2)B12, B6pantothenic Acid
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blood lipid content for males and females
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women- TC:HDL < 3.5mwn- < 4.5
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7 Factors of Heart Disease
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1) elevated blood cholesterol2) hypertension3) cigarette smoking4) diabetis5) sedentary lifestyle6) family history7)age
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formula for strength weight training
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80%+ weight, 2-3 sets, 8-10 reps3-5 days/week
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vegetable group
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3-5 servingscooked and overcooked
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7 Traits of the Healthiest People
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1- eat 3 meals/day2- control weight gain3- eat breakfast4- sleep 7/8 continuously5- not smoking6- alcohol in moderation7- exercise 3 times/ week
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3 Factors that Relateto Adaptation
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overloadspecificityreversability
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triglycorides: what are they and how many should you have
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fats, should be below 130
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distress
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stress that tears you down
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valsalva
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breathing
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function of vitamin d
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absorption of calcium, strong bones and teeth
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Karvonen
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positive adaptation takes place at and above 60%
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HDL what it is and how much you should have and influence of exercise
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protein, helps eliminate plaqueshould be greater than 50increases with exercise
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selye associated with
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stress
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trans-fat
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human-created fat, increases LDL cholesterol, hydrogen added to unsaturated fat to make trans-fat
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stressor
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one event or condition that triggers the body to respond
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formula for circuit training weight training
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light weight 50-70%, 3-5 sets, 15+ reps3-5 days/week
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LD what it is, how much you should have
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a protein, causes plaque build-upshould be less than 100
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calories in 1 gram protein
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5 calories
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9 steps of blood flow through heart and body
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1) vein returns 2)right atrium 3)right ventricle 4) pulmonary arteries 5)left and right lungs 6) pulmonary vein7)left atrium 8)left ventricle 9)aortic arch- arteries
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power heart(vs. healthy heart)
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heart has thick walls and less volume than a healthy heart. It comes from not breathing during weight training
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three levels of stress
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1) stressor2) response3) management
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maximum heart rate
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220 - age
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overload
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for cells to increase in size or structure theymust be stressed at their present upper limit of response
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blood pressure: names for top and bottom figures
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top: systolic Blood pressurebottom: diastolic blood pressure
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3 types of muscles
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skeletal, smooth, cardio
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fruit group
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2-4 servingsfresh v. canned and preserved
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saturated v unsaturated fats
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saturated- from animals and solidify @ room temperatureunsaturated- from plants and remain liquid at room temperature
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blood pressure hypertension level
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139/89
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insoluble fiber
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cellulose- absorb H2O- beans, grains, vegetables
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optimal body composition for men and women
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men 14-25%women 21-29%
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Huxley
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sliding filament theory
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source of vitamin a
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carrots, sweet potatoes
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specificity
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training must be specific to cells, functions, or strutures that you want to be changed
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