exercise/nutrition Flashcards
why exercise
prevents musculoskeletal degradation
improves cognition
vents emotions
improves sleep
loss of weight
energizes
what is physical literacy
to value and take responsibility for engaging in physical activities
4 elements
4 elements of physical literacy
motivation and confidence (affective)
physical competence (physical)
knowledge and understanding (cognitive)
engagement in physical activities for life (behavioural)
motivation and confidence (affective)
enthusiasm and self-assurance in adopting physical activity as an integrated part of life
(taking the stairs or running)
physical competence (physical)
ability to develop movement skills and experience a variety of intensities and durations
(keeping up physical activity)
knowledge and understanding (cognitive)
ability to identify and express the qualities that influence movement, to understand the benefits of physical activity
(what muscles they’re using, how they breathe)
engagement in physical activities for life (behavioural)
taking responsibility for physical literacy by choosing to be regularly active
(taking a run every morning)
characteristics of fitness
joint flexibility
muscle strength and endurance
joints
muscles, tendons, and ligaments are elastic
muscles do not tear, body bends
movements are graceful
muscles
work against resistance
working for long periods of time
benefits of muscle endurance (exercise)
heart is stronger and larger
more blood pumped with each beat, lower heart rate
lungs gain strength and breathe efficiently
what is the overload principle
the more our bodies are worked the stronger they become
gradual increase in frequency, duration, or intensity
not to point of pain
allows you to do more and for longer
weight
does not equal fat, muscle is heavier
ideal weight is based on frame size
varies with time of day
when should you weigh a client
in the morning after they use the washroom
how to determine ideal weight
scales
calculators online
pinch test (measuring fat on under arm with ruler)
BMI (relationship between weight and height)
waist/hip ratio (waist divided by hip)
what is obesity
when fat accumulation is greater than 20% above body weight
mild 20-40%
moderate 41-99%
severe 100%
health risks of obesity
hypertension
cerebrovascular accident
heart disease
cancer
diabetes
gallbladder disease
liver disease
poor self-esteem
social and financial impact
at what rate should you decrease intake of something
3/4 because body is less likely to notice
health risks of underweight
less body reserves in times of famine or wasting disease
weaker to infection
slower recovery
less energy
less body insulation
strategies to maintain healthy body
regular exercise
plan meals
high fibre diet
8+ glasses of water a day
eat slowly and at regular times
positive self-talk
expect success
develop relationship with others
what are nutrients and the 6 groups
substances used by the body for fuel
proteins, carbohydrates, fats, vitamins, minerals, and water
what gives the body energy
proteins, carbs, and fats
is measured in calories
protein
helps tissue growth and repair
blood clotting
wound repair
prevention of infection
transportation of O2
from animal products and some plants
carbohydrates
3 types
provide energy to the body
fibre for elimination
only comes from plants
are broken down into sugars during digestion (except fibre)
3 types of carbohydrates
simple sugars (table sugar, fruit juice)
starches (bread, potatoes)
fibre (bran, nuts)
fats
3 types
provide energy
help with absorption of some vitamins
add taste
trans fats cause high cholesterol
3 types of fats
saturated (butter, meats)
unsaturated (oils, avocado)
trans fats (fries, cakes)
vitamins
aid in body functions and growth
do not provide calories
fat and water-soluble
lack of vitamins can cause illness
what are fat-soluble vitamins
stored in the body
too much can be toxic
what are water-soluble vitamins
flushed out through urine
minerals
chemical substances in plants and animals
each has specific body functions (calcium for bones)
what is Canadas food guide
designed to guide choices and meet nutritional needs
basic education for health promotion
3 main food groups
vegetables and fruits
proteins
whole grains
what is a proper plate of food
half vegetables and fruit
quarter proteins
quarter whole grains
water
most important nutrient
maintains cell functions
regulates body temperature
delivers nutrients
removes wastes
enters body through food/fluids
exits through excretion, perspiration (sweat), and expiration (breathing)
too much/little can cause death
whats the recommended daily intake of coffee/tea
700ml contains the limit of caffeine for the day
why does salt, fat, and sugar intake matter
high salt = high BP
high fat = high cholesterol and obesity
high sugar = contribution to development of diabetes, obesity, and heart disease
factors affecting eating/nutrition
personal choice
culture
allergies
religon
finances
appetite
aging
cardiovascular endurance
how well your heart and lungs can supply oxygen during long periods of physical activity
how can diets not work
diets are restrictions on what a person can eat and that can mean nutrients the body needs to thrive, someone who is trying vegan may not substitute the proteins from meat and dairy and end up starving themself
nutrition
processes involving ingestion, digestion, absorption and use of fluids and foods by the body
digestion
process of physically and chemically breaking down nutrients so they may be absorbed for cell use
ingestion
process of taking food and fluids into the body
complete vs incomplete protein
source of protein that contains an adequate portion of the 9 essential amino acids
vs
contains some but not all of the 9 amino acids
functions of vitamin a, b3, d, k
a: vision, growth
b3: nervous system functions, metabolism
d: absorption of calcium and phosphorus
k: blood clotting
functions of sodium, iodine, calcium, iron, potassium, phosphorous, zinc
sodium: fluid balance
iodine: thyroid gland function
calcium: teeth, bone, blood clotting, muscle and nerve functions
iron: red blood cells carrying oxygen
potassium: nerve, muscle, and heart function
phosphorus: bone, teeth, proteins, fats, carbs
zinc: growth, healing, immune system
What percentage of daily calories should come from fats
20-35%
What percentage of daily calories should come from carbs
45-65%
