Exam 1 Flashcards
physical fitness
health related fitness and performance related fitness
health-related fitness
relates to the ability to perform activities of daily living without undue fatigue
- cardiorespiratory (aerobic) exercise, muscular fitness, muscular flexibility, body composition
performance-related fitness
components consist of agility, balance, coordination, reaction time, speed, and power
- related primarily to successful sports and motor skill performance
wellness
constant and deliberate effort to stay healthy and achieve the highest potential for well-being
7 dimensions of wellness
physical, emotional, mental, social, environmental, occupational, and spiritual
physical wellness
confidence and optimism about one’s ability to protect physical health and take care of health problems
emotional wellness
ability to understand your own feelings, accept your limitations, and achieve emotional stability
- express emotions appropriately, adjust to change, cope with stress in a healthy way, enjoy life despite disappointment/frustration
mental wellness
you can apply the things you have learned, create opportunities to learn more, and engage your mind in lively interaction with the world around you
social wellness
wase and confidence to be outgoing, friendly, and affectionate toward others
environmental wellness
the effect that our surroundings have on our wellbeing
occupational wellness
a job that provides rewards that are important to the individual
- employees enjoy both positive hygiene factors (good relationship with supervisors, fair compensation, reasonable company policies) and positive motivating factors result in occupational wellness
spiritual wellness
unifying power that integrates all dimensions of wellness
modern wellness challenges
- diet has more processed, refines, sugary, and unhealthy fatty foods
- increasingly sedentary
- stress
- technology (our social interactions have changes so we are now always online or “plugged in”; advances in technology have eliminated the necessity for physical exertion in everyday life)
- increase in chronic disease, cancer, diabetes, chronic respiratory diseases
benefits of physical activity
- reduction in premature mortality and decreased risk for developing heart disease, stroke, metabolic syndrome, type 2 diabetes, obesity, osteoporosis, colon and breast cancer, high BP, depression, dementia, and Alzheimer’s
- improved mood, cognitive function, creativity, short term memory, and enhances ones ability to perform daily tasks
- better quality of life
- makes brain more receptive and malleable while learning
Sitting disease
- epidemic of physical inactivity
- in the US, physical inactivity is the second greatest threat to public health
- most Americans sit for way too many hours each day
- too much sitting has a direct link to premature mortality
- leads to development of metabolic problems, reduced insulin sensitivity, and inc abdominal fat
- more likely to form blood clots, slower blood flow, dec cognitive function, inc fat deposition in muscle cells
less sitting=
less fatigued, more energetic, focused, productive, and comfortable
Leading healthy problems in the US
- largely related to lifestyle and personal choices
most prevalent degenerative diseases in the US
of the cardiovascular system
- coronary heart disease, heart attacks, stroke
second leading cause of death
cancer
third leading cause of death
lower respiratory disease
accidents
- 4th leading cause of death; many are preventable
- most accidents due to poor judgement and confused mental states
- distracted driving accidents with cell phone use
- alcohol abuse is number 1 overall cause of accidents
leading health problems in the US
- obesity
- diabetes
- heart disease
- cancer
- many due to physical inactivity and poor lifestyle choices
heart rate
counting pulse over carotid/coronary artery
- lower HR= stronger heart (can pump more blood with fewer strokes)
how to determine heart rate
count pulse for 30 seconds and multiply by 2 OR take it for full minute
</= 59 heart rate
excellent
60-69 heart rate
good
70-79 heart rate
average
80-89 heart rate
fair
> /= 90 heart rate
poor
environment
families, friends, peers, homes, schools, workplaces, media, community, country, culture
how do external factors influence health behaviors
- communities lack sidewalks, bike lanes, amenities able to be walked to
- transported by car, unhealthy choices in grocery store
- prioritize work over physical activity and sleep
- portion sizes have dramatically increased in recent decades
- classrooms and workplaces are built for sitting
- unwind with hours of uninterrupted sitting
- risky behaviors like checking phone while driving, drinking and driving, unprotected sex
motivation
the drive that dictates human behavior
internal locus of control
people who believe that they have the power over events in their lives
- healthier
external locus of control
believe what happens is because of chance or environment and is unrelated to their behavior
- more risk for illness
self efficacy
belief in ones own ability to perform a given task
- affects motivation for and performance of a specific task
- influences vulnerability to stress and depression
- determines how resilient in the face of adversity
contributors to self-efficacy
- mastery experiences(personal experiences that one has had with success and failures)
- successful past performances
- persisting through failure
- watching consistent efforts add up
- once strong self-efficacy is developed, an occasional setback doesn’t have a significant effect on one’s beliefs
- when you watch a peer of similar abilities, you think that you too can do that task
willpower
self control
- self-restraint against impulses can be built
- use as a planning tool–> individuals that plan ahead are able to align behavior with their long-term desires
- saying “I don’t” instead of “I can’t”
- limited daily resource (highest in morning and depleted throughout the day)
barriers to change
- lack of core values
- procrastination
- preconditioned cultural beliefs
- gratification
- risk complacency
- complexity
- indifference and helplessness
- rationalization
- illusions of invincibility
- overplanning
- loss aversion
lack of core values
unwilling to trade convenience for health
procrastination
tomorrow is the best time to start change people think
preconditioned cultural beliefs
if we accept that we’re a product of our environment= barrier to change
gratification
prioritizing instant gratification over long-term benefits
risk complacency
consequences of unhealthy behaviors often don’t manifest themselves until years later
complexity
people think the world is too complicated
indifference and helplessness
defeatist thought process often takes over and we believe we have no control over our health
rationalization
humans have a need to maintain a positive view of the person they have chosen to be
illusions of invincibility
people think unhealthy behaviors will not harm them
overplanning
human mind is naturally suspicious and fearful of unknown
loss aversion
people feel pain of loss more acutely than pleasure of gain
strategies to overcome barriers to behavior change
- consciousness raising (learn about the problem)
- social liberation (receive cues from community that behavior will be supported/accepted)
- self-analysis (desire to change)
- emotional arousal (express feelings about problem and its solutions)
- positive outlook
- commitment (accept responsibility to change and believe in your ability to do so)
- mindfulness
- goals
- countering (substitute healthy behaviors for problem behavior)
- environmental control (change physical surroundings to avoid problem behaviors)
- helping relationships
- rewards
transtheoretical model
- based on theory that change is a gradual process that involves several stages
- precontemplation, contemplation, preparation, action, maintenance, termination/adoption
precontemplation
not considering change/don’t want to change
contemplation
individuals acknowledge they have a problem and begin to think about overcoming it
preparation
seriously considering change and planning to change behavior in next month
action
actively doing things to change/modify problem behavior to adopt new behavior
maintenance
continues new behavior for up to 5 years
termination/adoption
- exits from cycle of change without fear of relapse
- termination= negative behavior terminated
- adoption= positive behavior adopted
social cognitive theory
behavior change is influenced by the environment, personal factors, characteristics or behavior itself
- self-efficacy plays a large role in how behavior develops
values
- core beliefs and ideals that people have
- values govern priorities
-values decide which opportunities will be sacrificed for others that are viewed as more important - first developed through experience and learning within family circles, community, media, culture
nutrient density
amount of nutrients and calories foods contain
- high nutrient density= few/moderate calories and packed with nutrients
essential nutrients
carbs, fats, protein, vitamins, minerals, water
macronutrients
carbs, fats, protein, water
micronutrients
vitamins and minerals
balanced diet
- 45-65% of total calories from carbs
- 20-35% from fat
- 10-35% from protein
- diet must include all essential vitamins, minerals, and water
healthy eating
consuming whole, fresh, or locally grown food items made with few ingredients and minimal processing and packaging
dietary guidelines for americans
- follow healthy eating pattern across lifespan
- focus on variety, nutrient density, and amount
- limit calories from added sugars and saturated fats and reduce sodium intake
- shift to healthier food and beverage choices
- support healthy eating patterns for all
- consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level
- variety of veggies
- fruits
- fat free/low fat dairy
- variety of protein
- healthy oils
- limiting: saturates and trans fats, added sugar, sodium
- alcohol in moderation
MyPlate
- vegetables (all colors and varieties)
- daily physical activity
- fruit (all colors)
- beverages (drink mainly water, tea and coffee with limited/no sugar, low fat milk)
- protein (healthy proteins– fish, white poultry, beans, nuts, nonfat milk products, yogurt, tofu, quinoa; red meat and cheese sparingly, avoid processed meats)
- healthy oils (minimize butter, use olive and canola oil for cooking)
- whole grains
- 3/4 of plate should be taken up by fruits, vegetables, and grains
carbohydrates
- major source of calories body uses to provide energy for work, to maintain cells, and generate heat
- necessary for brain, muscle, nervous system function, regulate fat, metabolize protein
- each gram of carbs= 4 calories
- breads, cereals, fruits, vegetables, milk, dairy products
simple carbs
sugar; little nutritional value
complex carbs
polysaccharides; starches, destrins (fiber), glycogen
fats
- used as a source of energy; most concentrated energy source
- 1 g of fat= 9 calories
- preserves body heat, absorbs shock, supplies fatty acids, carries fat-soluble vitamins (A, D, E, K)
saturated fats
- meats, animal fat, lard, whole milk, butter, cheese, ice cream, coconut oil
- do not melt at room temp
- raise cholesterol
unsaturated fats
- healthy fatty acids; usually liquid at room temp
- lower cholesterol
- olive, canola, peanut, sesame oils, avocados, nuts
protein
- main substances the body uses to build and repair tissues
- help maintain normal balance of body fluids, glycemic control, weight management
- can be used as energy if not enough carbs
- 1 g protein= 4 calories
importance of micronutrients
- vitamins are necessary for normal bodily metabolism, growth, and development–>body does not manufacture most vitamins= need to be obtained through diet
- minerals= inorganic substances contained in all cells, especially in hard parts of the body–> maintain water balance, acid-base balance, respiratory systems, enzymes, regulate muscular and nervous tissue impulses, blood clotting, and normal heart rhythm
food labels
- read food labels carefully to compare the caloric value of the serving listed on the label with caloric guidelines provided
practical nutrition strategies
- meal planning, reading food labels, portion control, healthy eating while eating out
problems that arise with healthy eating in college
- time
- budget
- stress
- social situations
recommended added sugar
no more than 6 and 9 daily teaspoons of added sugar for women and men respectively
- any sugar added to a product must be listed on the label
- ordinary table sugar, raw sugar, cane sugar, brown sugar, invert sugar, high-fructose corn syrup, corn syrup, corn sweetener, glucose, dextrose, fructose, lactose, maltose, maltodextrin, molasses, honey, agave, maple syrup, malt syrup, fruit juice concentrate, sorghum
recommended saturated fat
less than 6% of total calories
sodium
- table salt, processed foods, meat
- needed for body fluid regulation, transmission of nerve impulses, heart action
- stay under 2,300 mg of sodium per day
body composition
what percentage of total body weight is fat and what percentage is lean tissue
why does body composition matter
- risk for premature death and illness is greater for those who are overweight or underweight
essential fat
needed for normal physiological function
- found in muscle, nerve cells, bone marrow, intestines, heart, liver, lungs
- 3% total weight in men, 12% in women
storage fat
fat stored in adipose tissue, mostly just beneath the skin and around major organs
weight vs fat loss
- loss in overall body weight can include a combination of loss in water weight, lean body mass, and body fat
- loss in lean body mass= from physical inactivity and ongoing negative caloric balance due to dieting; causes decrease in calories burned each day through basal metabolic rate
- need to combine sensible diet and exercise–> inc muscle mass, lose fat
Percent body fat ranges for women 20-29
<12= underweight
18= excellent
18.1-23.0=good
23.1-28.0= moderate
28.1-33.0= overweight
>/=33.1= obese
percent body fat ranges for men 20-29
<3= underweight
13.0= excellent
13.1-18.0= good
18.1-23= moderate
23.1-28= overweight
>/=28.1= obese
BMI
- body mass index
- determines thinness and excessive fatness
- incorporates height and weight to estimate critical fat values at which risk for disease increases
- risk for disease starts to increase when BMI exceeds 25
how to find BMI
1) Divide weight in kg by square of height in meters
2) multiply body weight in pounds by 703 and divide this by square of height in inches
waist circumferance
- reliable way to assess risk for disease
- more than 40 in mean and 35 in women= higher risk
- better predictor than BMI for disease risk
waist to height ratio
- best predictor (of BMI or waist circumference)
- found by dividing waist circumference in inches by height in inches
limitations of BMI
short and tall individuals, as well as muscular people, may receive an inaccurate prediction of health risk
overweight
10-20 pounds over the recommended weight
- BMI over 25
- health risks with increased body weight start here
obese
- BMI greater than 30
- health risks are enhanced greatly above this
yo-yo dieting
- frequent fluctuations in weight can send wrong message to brain and cause you to gain weight
- avoid frequent low-calorie diets
- slightly decreasing caloric intake, and becoming much more active= achieving and maintaining healthy body weight
fad diets
- work for a while, success is short lived
- most are very low in calories–> a lot of weight loss is water and protein, not fat
weight loss myths
- cellulite and spot reducing
- steam baths, rubberized sweat suits, mechanical vibrators
cellulite
caused by the herniation of subcutaneous fat within fibrous connective tissue, giving the tissue a padded appearance
spot reducing
exercising a body part to reduce fat in that specific area
energy balance equation
as long as caloric input=caloric output, the person does not gain/lose weight; intake>output= gains weight; output>input=lose weight
setpoint
- like a thermostat for body fat; maintaining fairly constant body weight because it “knows: at all times the exact amount of adipose tissue stored in the fat cells
- some people have high settings, others have low settings
how to lower the setpoint
- makes the body feel more comfortable at a reduced fat percentage
- exercise
- a diet high in complex carbs and fiber
- avoiding nicotine and amphetamines
- decreased consumption of ultra-processed foods high in refined carbs (sugars) and fats
- dec total daily caloric intake
how to lose fat
select proper foods, exercising, or restricting calories
losing LBM
- near fasting= up to half the weight lost is LBM
- when diet is combined with exercise, close to 100% of the weight loss is in the form of fat
problems with losing LBM
- weakens organs and muscles
- slows metabolism
- large loses–> disturbances in heart function and damage to organs
- more lean tissue= higher BMR
appetite cues
- slower feelings of satiation come as food breaks down and specialized receptors sense levels of glucose, fatty acids, and amino acids in bloodstresm
- as brain senses these nutrients, appetite slows with the cue that it is time to end the meal
- different parts of intestines respond to different combinations of protein, fat, and carbs (digestive organs sense you have enough of a nutrient= send message of satiety)
mindful eating
keeping your nutrition goals and desired long term outcomes in mind can improve your eating behavior
distracted eating
- allow sufficient time for meals in a setting that lets you appreciate food flavor, texture, and appearance
- eating while distracted makes the flavors less intense and the experience less satisfying
- can easily result in consuming a third or more calories than normal
- pay attention to foods that may/may not be worthwhile to you
emotional eating
- eating in response to emotions
- eating provides an instant feeling of satisfaction when you are feeling down
- unhealthy action and does not address the problem that caused the negative emotion
- sometimes involves consumption of large quantities of food, especially comfort and junk food
- more common among people with rigid dietary rules
how to combat emotional eating
- before eating in response to emotions, notice your feelings
- learn to differentiate emotional and physical hunger
- once eating, ask yourself if the food is really necessary
- take time to enjoy the food
- avoid storing and snacking on unhealthy foods
- keep healthy snacks handy
- work out instead of food
sleep and wright management
- adequate sleep extends and enhances life
- sleep deprivation is conducive to weight gain and may interfere with the body’s ability to lose weight
- individuals who are sleep deprived tend to have a higher BMI than those who are not
- lack of sleep disrupts normal body hormonal balances as sleep deprivation elevated ghrelin levels and dec leptin levels
- 7-8 hours of sleep is recommended
