Chapter 1 Flashcards
what is physical education
- subject in school
- profession
- teaching
- fitness/wellness
- sport
- athletic therapy - academic discipline
PE programs
geared towards the training of physical educators for the school system
emphasis on the moving body (pedagogical)
kinesiology
combination of the greek for “to move” and “logos” (discourse or study)
first kinesiology programs in canada
uni of waterloo, simon fraser 1967
what happened in 1993
the american academy of physical education offically endorsed the term “kinesiology” to represtn the acedemic study of the human movemen in undergrad degrees now governeed by USA by national academy of kin
what is the socio-cultural approach to the study of sport
would not measure bodies to determine if one is fit, but would ask questions such as what is healthy, whose body is athletic, ect
- a humanist perspective
- social science perspective
- a curiosity-based reaserch perspective
interdisciplinary appraoches to the study of obesity and inactivity
socio-cultural behavioual bio-physical sport psychology sociology, history, philosphy exercise physiology
bio physical includes
exercise physiology
biomechanics
sociology, history, philosophy
sport psychology
exercise psychology
sport culture
historically created over time
culturally negotiated
impacted by political and economic societal issues
involves creative spheres
health is
the capacity to lead a statisfying life, fulfill ambitions, and accommodate to change
health involves
specific to a person life
a dynamic, ever changing process
holistic, not simply the absence of disease
related to quality of ones life
multidimensional
related to persons ability to cope with the challenge of change
dimensions of health
physical social mental enviornmental spiritual emotional
reactive or curative approach
worrying about health only when sick. not asserting control over your health in the abesence of diease
proactive approach
adopting lifestyle habits that, in the long run, will enable you to lead a more healthy life
wellness is
the conbination of health and happiness
reflected in the way a person chooses to live life
pos family influences
education
values
support
neg family influences
influences ones health
pos media messages
highly motivational
neg media messages
power to encourage unhealthy choices
social/peer influences
part take in sport
cultural influences on health
north americans tend to think scientifically about disease
western med deals largely with treatment or organs and systems, in isolation from persons mind and environment
nutrients
macronutreints
mironutrients
wtaer
fibre
nutrition
science of food
helps teach about healthy diet that contains adequate amounts of all essential nutrients
essential nutrients
obtained from digested foods
micronutrients
vits and mins
macronutrients
protiens, fats, carbs
provide energy: calories
water
fibre
carbs
primary source of energy 55-60% of daily caloric intakes used by the body easily and quickly used first, before fats ans protiens sugars and startches
energy per nutrient
carbs: 4/g
fat: 9/9
protien: 4/g
alcohol: 7/g
sugars
simple carbs
provide energy
single sugars
monosaccharides
glucose: (dextrose) blood sugar and primary energy source
fructose: fruit sugar
double sugars
lactose: milk sugar
sucrose: table sugar (sugar beets or cane)
broken down to single sugars before absorbed in blood
starches
complex carbohydrates (polysaccharides)
grains
foods high in complex carbs tend to be provide vitamins, minerals, water and protien in addition to energy
broken down to single sugars before absorbed in blood
fats
3 fatty acids and 1 glycerol (an alcohol)=triglyceride
most concentrated form of energy
aid in apsorbtion of fat-soluble vits (A,D,E, and K)
involved in synthesis of hormones
add flavour and texture to food
cushion body’s organs
insulate our bodies
saturated fats
should e consumed in moderation linked to high cholesterol and heart diease
dominiant in animal fat and some plant oils
soild at room temp
no double bonds between carbon atoms in fatty acid molecules
unsaturated fats
may lower cholesterol and protect against heart disease
dominant in plant oils
liquid at room temp
have double bonds between carbon atoms in fatty acid molecules
monounsaturated- 1 double bond
polyunsaturated- one or more double bond
trans fat
found in junk foods, mass-produced baked goods, margarines
produced through hydrogenation of unsaturaed fats
turns double bonds into single bonds
yields more soild product and extends shelf-life
cholesterol
type of fat that circulates in the bloodstream
essential component of human tissues because strengthen cell walls
needed for making nerve covering, hormones and vit D
vit D3-cholecalciferol
high blood levels implicated in heart disease
linked to high intakes of saturated fats
not well linked to dietary cholesteral intakes
HDL and LDL
protien particles ( or lipoprotiens)
carry cholesterol in bloodstream
dietary habits and physical activity influence LDL and HDL
LDL
carries cholesterol to bodys cells
“bad” because high amounts of cholesterol in the blood are depostied as plaques on blood vessels
HDL
carries cholesterol back to the liver where is it removed from the body
“good” because high amount can protect against heart disease
triglycerides
make up most of the fat in our diets
also make up of the fat in our bloodstream
high amounts, in combination with cholesterol, lead to plaque formation
carried by very low density lipoprotiens (VLDL)
proteins
found in every living cells structural components necessary for building and repairing -muscles -bones -blood -enzymes -hormones -cell membranes
amino acids
make up protiens
protiens are chains of amino acids
20 common naturally occurring
9 cannot be synthesized in the body (essential)
protiens are considered complete if they contain all 9 essential amino acids
complete protiens
provide all essential amino acids
animal products
chickpeas, quinoa, soy
incomplete protiens
dont provide all essential amino acids
many plant sources
need to be combined
importance of eating varied diet
excessive intake
eliminated by urine
synthesized into fat storage
no more than of fat should be saturated
1/3
carbs: 55%
fat 30%
protiens 15%
vitamins
organic, carbon-containing substances that do not provide calories
required in small amounts for growth, reproduction and health maintenance
conenzymes faciliate actions of enzymes in chemical reactions and repsonses
two classes of vits
water-soluable are not readily stored in fat and eliminated via urination
fat-soluble dissolve and are stored in fat in excess cause toxicity
minerals
inorganic: non-carbon-containing
required in small amounts for body regulation, structure, growth and tissue maintenance, catalysts
major minerals found in large amounts in our bodies
trace minerals found in small amounts in our bodies
excess amounts can lead to harmful symptoms
water
essential for life makes up large percentage of our bodies an food medium for nutrient transport assists digestion and absorption temp regulation base for bodys lubricates key role in chem reactions
fibre
not a nutrient but important elemnet in our diet
plant substances that cannot be digested
facilitate elimination
soluble binds to cholesterol- containing compounds in the intestine and lowers cholesterol levels and slows down glucose absorption
insoluble absorbs water from intestinal tract to prevent constipation and may play a role in intestinal cancer prevention
energy balance equation
energy needs of the body
describes the relationship between energy input and expenditure
energy input: calories we consume in food
energy expenditure: calories we burn through exercise and bodily processes
energy needs of the body
basal metabolic rate
highest proportion of total daily calories
used for basal metabolism to support vital functions:
blood circulation
respiration
brain activity
BMR
BMR=1 calorie BW (kg) x 24hrs high at birth and increases to year two, then gradually declines with age, except in puberty exercise increases the bodys energy needs how much depends on exercise -volume -intensity -type
BMR TEF NEAT TERA EPOC
basal metabolic rate thermic effect of food non-exercise activities thermogensis thermic effect of physical activity excess post exercise O2 consumption
6 components: strategies to increase energy consumption (lose weight)
- eat 5-6 healthy meals a day including breakfast, with reduced calories and more fiber
- add resitance training to build more muscles and increase BMR
- be more active in daily living
- add planned exercise
- add intense workout to boost EPOC
body comp
lean body mass fat body mass measuring body fat body mass index misleading norms somatotyping
body comp refers to
the amount of body constituents: fat muscle bone other organs
two-component model
lean body mass
total body mass
lean body mass
"non-fat" or"fat free" components skeletal muscle bone water calculated by very low LBM =impaired health amenrrhea in women
fat body mass two components
- essential fat
2. storage fat
fat body mass
total body fat essential fat: required for normal functioning 3% makes 12% females storage fat: subcutaneous fat acculmalates beneath skin visceral fat accumulates around organs energy reserve in case starvation cushions and protects organs helps reglate body temp 12% men 15% women
BMI
alternative method for mesauring body composition
not useful for babies, teens, preg women, very muscular people
3 ranges: underweight < 18.5
healthy: 18.5-24.9
overweight: 25-29 or over
issues in weight mangement
obesity
creeping weight gain
deiting and weight -loss industry
eating disorders and body image
obesity
body fat >25% in men and >32% in women
more than doubled in the last 35 years
in can-25% of adults
involves environmental, social, psychological, and genetic factors
