lectural notes for health

lectural notes for health - February 1, 2011 How to...

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Unformatted text preview: February 1, 2011 How to effectively gain or lose weight:-3500 Cal in a lb-stay where at burn as many kcals and you consume-eat or don’t eat more than 500kcal (Cal) per day if try to lose/gain weight 500kcal/day X 7 days= 3500 kcal 1 lb B-fast: 300-500 Snack: 100-200 Lunch: 300-500 Snack: 100-200 Dinner: 300-500 Snack: 100-200-athletic t riad: (athlete energy deficit) 3 components:-disordered eating-amenorrhea: your body fat is so low that your period stops*-osteoporosis: loss of bone density diet lacks essential nutrients Essential storage fat levels men: 3-7 women: 12-15-located around organs—need fat for protection-below 4% for men and below 8% for women are hazardous-13% is still risky for women Risk for athletic t riad aesthetic sports (body building, dancer, gymnast, diver): beauty and perception of how someone looks, endurance events (runner-65 miles/week, 7 day t raining, 10k under 40 minutes)-serious athletes-vegetarians sometimes-body weight changes Tr iad prevention:-awareness—menst rual cycle, st ress fractures-education—healthy vs unhealthy obsession-proper nut rit ion--sufficient carbs and protein post 20-30 min exercise February 3, 2011 AED treatment:-oral contraceptive will be discontinued-reduce/cut out workout-return to competition regulations (taken out of competition until back to normal) How to approach a disordered eating friend Don’t argue, no interruptions, accept your limits PHYSICAL ACTIVITY-health benefits: feeling good, looking great, stay healthy, low blood pressure-objectives of health organizations: ACSM-american college of sports medicine ACSM: aerobic exercise (walk, jog, weight lifting)-vigorous: 20 min a day 3 days a week-above 6 mets: metabolic expenditure (0 mets=sleeping)-moderate: 30 min a day 5 days a week-btwn 3 and 6 mets Goal: 450 to 750 met min/week Ex: jog 5mph (8mets) 20 min=160 met min * 10,000 step program: walk more to maintain weight/ lose weight-1700- 2000 steps in a mile-recommend 5 miles a day (10,000 steps) Goals: health (5 miles) 10K, weight 12-15K, cardio 17K Walking toys: pedometer (counts steps), heart rate monitor, hand weights, resistance cords, weighted vest, walking poles *heart rate recovery: (max heart rate(always 220) - age - RHR) X THR intensity (%) +RHR= recovery RHR: resting heart rate-usually use 60%-altitude sickness: at 9,000 ft or above-respiration and heart rate go up (stressful) Symptoms: nausea and muscle weakness-causes: dehydration, glycogen depletion (blood sugar low), brain fluid leakage-females are more likely Practical impact: BMR (what it takes for you to exist basil metabolic rate): altitude can increase these demands 30% burn up to 30% more cals, it takes you 30% more energy, appetite (carbs) February 8, 2011-not sufficient carbs can lead to alt itude sickness-orthotics can be used in shoes (deals with compression force) achilles tendon is inflamed -at night your toes might be curled at night, so use plast ic boots...
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This note was uploaded on 07/04/2011 for the course ECON 302 taught by Professor Teague during the Spring '11 term at University of Iowa.

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lectural notes for health - February 1, 2011 How to...

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