Health Dynamics mid-term
Terms
undefined, object
copy deck
- maximum heart rate
- 220 - age
- calculating target heart rate- lower and upper limits
- 65 & 90% of maximum heart rate
- 7 Traits of the Healthiest People
-
1- eat 3 meals/day
2- control weight gain
3- eat breakfast
4- sleep 7/8 continuously
5- not smoking
6- alcohol in moderation
7- exercise 3 times/ week - 9 steps of blood flow through heart and body
-
1) vein returns
2)right atrium
3)right ventricle
4) pulmonary arteries
5)left and right lungs
6) pulmonary vein
7)left atrium
8)left ventricle
9)aortic arch- arteries -
power heart
(vs. healthy heart) - heart has thick walls and less volume than a healthy heart. It comes from not breathing during weight training
- valsalva
- breathing
- formula for strength weight training
-
80%+ weight, 2-3 sets, 8-10 reps
3-5 days/week - formula for power weight training
-
moderte weigh 50-70%, 2-3 sets, 8-15 reps
3-5 days/week - formula for circuit training weight training
-
light weight 50-70%, 3-5 sets, 15+ reps
3-5 days/week - Five Components to health and physical fitness
-
1) cardiovascular
2) body composition
3) muscle endurance
4) muscle strength
5) flexibility - 3 types of muscles
- skeletal, smooth, cardio
- 4 Types of Cardiovascular Disease
-
1) Coronary Heart Disease
2) Cerebrovascular Disease
3) Congestive Heart Failure
4) Peripheral Vascular Disease - Coronary Heart Disease
- caused by saturated fats, build-up of plaque, affects the heart muscle, athrosclyrosis
- Cerebrovascular Disease
- blood clot, stroke
- Congestive Heart Failure
- failure of heart muscle to pump as much blood as it receives. Fluid builds up around heart muscle, heart wears out and breaks down
- Peripheral Vascular Disease
- plaque builds up in blood vessels. Lack of circulation can require amputation.
- optimal body composition for men and women
-
men 14-25%
women 21-29% - body composition that leads to increased health risk for men and women
-
men > 20%
women > 30% - stroke volume
- amount of blood pumps every beat
- 2 benefits of exercise with respect to stroke volume
-
-ventricle size increases so your bklood pumps more blood per beat
-heart muscle becomes stronger and contracts harder pumping more blood - cardiac output
- amount of blood your heart pumps in one minute
- cardiac output at a heart at rest and maximum output for athletes
- 5 L --> 30 L
- overload
- for cells to increase in size or structure theymust be stressed at their present upper limit of response
- Karvonen
- positive adaptation takes place at and above 60%
- specificity
- training must be specific to cells, functions, or strutures that you want to be changed
- reversability
- the affects of training are dependent on continued training and a secession of training results in gradual decline of performance capacity of adopted cells
- 3 Factors that Relateto Adaptation
-
overload
specificity
reversability - 7 Factors of Heart Disease
-
1) elevated blood cholesterol
2) hypertension
3) cigarette smoking
4) diabetis
5) sedentary lifestyle
6) family history
7)age - 3 types of fuel for exercise
-
carbohydrates
fats
protein - type of fuel used for exercise that is shorter in duration
- carbs
- type of fuel used in exercise that it longer in duration
- fats
- sarcomere
- muscle cell
- how muscles contract
- inward
- two types of muscle contractions
-
concentric- come together, get shorter
ecentric- get longer - HDL what it is and how much you should have and influence of exercise
-
protein, helps eliminate plaque
should be greater than 50
increases with exercise - LD what it is, how much you should have
-
a protein, causes plaque build-up
should be less than 100 - ratio of HDL to cholesterol should be
- less than 3.5
- triglycorides: what are they and how many should you have
- fats, should be below 130
- cholesterol should be
- less than 200, preferably less than 180
- blood lipid content for males and females
-
women- TC:HDL < 3.5
mwn- < 4.5 - blood pressure: names for top and bottom figures
-
top: systolic Blood pressure
bottom: diastolic blood pressure - blood pressure hypertension level
- 139/89
- athrosclorosis
- plaque build-up
- prescription for cardiovascular exercise
-
large muscle activity
high intensity, minimum 30 minutes, minimum 3 times/week - prescription for exercise with goal of weight loss
-
large muscle activity
lower intensity, minimum 45 minutes, 6 times/wekek - Huxley
- sliding filament theory
- characteristics of slow-twitch fibers
- 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
- characteristics of fast-twitch fibers
- fast glycolytic (burn glycogen quickly), gewer capillaries, fatigue quickly, high glyogen capactiy (can store lots), strength, power, quickness
-
lactic acid
when it is made - 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
-
anearobic exercise
what it is
type of fuel - high intensity for a short time, doesn't use oxygen, uses carbs
- % of fat in recommended diet
-
30%
only 10% from saturated fats - % of carbs in recommended diet
-
60%
50% complex
10% refined and processed sugars - % of protein in recommended diet
- 10%
- 3 parts of grain and the two removed in refined grain products
-
bran, germ, endosperm
bran and germ are removed in refined foods - calories in 1 gram fat
- 9 calories
- calories in 1 gram protein
- 5 calories
- calories in 1 gram carbs
- 4-5 calories
- 3 power points of nutritional label
- fiber, fats; saturated + unsaturated, simple sugars
- grain group
-
6-11 servings
complex carbs - fruit group
-
2-4 servings
fresh v. canned and preserved - milk group
-
2-3 servings
high saturated fats - meat group
-
2-3 servings
high saturated fats - vegetable group
-
3-5 servings
cooked and overcooked - fats and oils group
- eat sparingly
-
number of amino acids
number of essential amino acids -
22
8 - function of protein
- build, repair, and regulate functions of body's cells
- complete proteins
- contain all 8 essential amino acids in the ration needed
- sources of complete protein
- animal foods, soybeans, and complimentary proteins
- functions of fats
- energy, component of cellular membranes, myelin sheath covering nerves, constituent of hormones, protects organs, transport molecules, facilitates absorption of fat-soluble vtamins
- water soluble vitamins
- B and C
- fat-soluble vitamins
- A, D, E, and K
- Elements of B comples
-
thiamikn (b1)
niacin
riboflavin (b2)
B12, B6
pantothenic Acid - function of vitamin B
-
aid in metabolism of carbs, fats, and proteins
nervous system function
synthesis of red blood cells - source of Vitamin B
- meat, poultry, fish, nuts, milk, dark green leaves, fortified cereals
- function of Vitamin C
- bodyguard to cancer, collagen synthesis, anti-oxidant, strengthens blood vessels, aids in healing, increases resistance to infection, aids in absorption of iron and calcium
- source of vitamin c
- citrus fruits, peppers, strawberries, meons
- function of vitamin a
- skin and vision
- source of vitamin a
- carrots, sweet potatoes
- function of vitamin d
- absorption of calcium, strong bones and teeth
- source of vitamin d
- sunlight, milk products
- function of vitamin e
- antioxidant, positively impacs heart disease, healthy arteries
- sources of vitamine e
- dark greens, vegetable oil
- anti-oxidants
- reduce activity of molecules that attack cells, sacrifices its own body
- function of vitamin K
- normal blood clotting
- sources of vitamin K
- dark green veggies, cereals
- stress
- the non-specific response of the body to any demand placed upon it
- stressor
- one event or condition that triggers the body to respond
- three levels of stress
-
1) stressor
2) response
3) management - distress
- stress that tears you down
- hormones associated with stress
-
catechoamines
glucourtuoide-blood glucose distributed in body - general characteristics of stress, triggered by catechoamiknes
- 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
- methods of relaxation
-
meditation
bio-feedback; instrumentality
progressive muscle relaxation
aerobic exercisekkkk - selye associated with
- stress
- daily fiber intake
- 35 grams/day
- trans-fat
- human-created fat, increases LDL cholesterol, hydrogen added to unsaturated fat to make trans-fat
- peak health should occur at
- age 30
- color of slow-oxidative
- red
- color of fast glycolytic
- white
- hildebrand
- muscle group contractions
- arterioles
- smooth muscle
- 6 essential nutrients for optimal health
-
1-carbs
2-fats
3-protein
4-vitamins
5-minerals
6-water - diseases associated with complex carbohydrates
-
diverticulary disease
colon cancer
obesity - minimum calories
-
male 1200
female 1000 - considerations for weith loss or control
-
-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 - three types of carbs
-
Simple:
disacharides
monosacharides
Complex:
polysacharides - insoluble fiber
- cellulose- absorb H2O- beans, grains, vegetables
- soluble fiber
- pectins substance, fruits, slows food, increases stickiness, helps lower blood cholesterol