Nutrition, Diet, and Lifestyle (Ramey)

Question 1

what is health?

Answer 1

vector that allows us to work, take care of our families, and enjoy life

Question 2

recommended exercise for adults?

Answer 2

minimum of 30 minutes of moderate-intensity aerobic activity 5 days per week

minimum of 20 minutes of vigorous-intensity aerobic activity 3 days per week

(or a combination of moderate and vigorous 3-5 days per week)

also, 2-3 days per week of resistance training

- major muscle groups (8-12 repetitions to fatigue)
- allow 48-72 hours for recovery

also, flexibility exercises 2-3 days per week

60% adults and 80% of children don’t get this

Question 3

health benefits of physical activity?

Answer 3

burn fat
build additional blood supply to muscles (heart)
increase cellular energy production
improve inflammatory markers

also - heart attack, stroke, HBP, high cholesterol, diabetes, osteoporosis, anxiety, depression, death

Question 4

not exercising is equivalent to what?

Answer 4

smokin a pack a day!

Question 5

what is a MET?

Answer 5

metabolic rate standard

1 MET is when you are sedentary

goal of physical activity (moderate) is 3-5.9 METS

- this is equivalent to walking 1.5-2 miles in 30 minutes
- or 10,000 steps per day

need bouts to be at least 10 minutes

Question 6

rate to increase physical activity?

Answer 6

10% per week until 30 minute goal is achieved

Question 7

examples of moderate activity?

Answer 7

cycling, swimming, conditioning exercises, racquet sports, canoeing, yoga and tai chi, golf (carry clubs and walking)

Question 8

current recommendation for fruits and veggies?

Answer 8

9 servings of fruits and vegetables per day - adults
5 servings of fruits and vegetables per day - children

**they are very high in antioxidants, improve immune function, and reduce DNA damage (aging)

**Dr. Ramey and his wife noticed that people who ate fruits and vegetables had better health

Question 9

what is a serving size for fruits/veggies?

Answer 9

1/2 cup for adults

size of palm for children

Question 10

some other ways to improve health nutritionally?

Answer 10

reduce sugar intake
reduce saturated fats
avoid trans fat (body can’t metabolize)
reduce corn sunflower, cottonseed, and safflower oil (inflammation)

Question 11

how many alcoholic drinks per day?

Answer 11

no more than 2 drinks/day for men and 1 drink/day for women

can be cardioprotective in men (antioxidant)

Question 12

how much Vitamin D per day?

Answer 12

1000-5000 IU/day

lower in winter

Question 13

how much carbs should you eat?

Answer 13

athletes recommendation
6-10g per kg of body weight per day
highly individualized

Question 14

how much protein should someone eat?

Answer 14

1. 2-1.7g per kg of body weight

- generally met in the diet (no need for AA supplements)

Question 15

how much fats should someone eat?

Answer 15

20-35% of total daily caloric intake

Question 16

how much water per day?

Answer 16

adult 10-12 8 oz glasses per day

children 4-6 8ox glasses per day

Question 17

health benefits of water?

Answer 17

helps with headache, fat deposition, toxin accumulation, heat stroke and exhaustion, nausea and constipation

Question 18

why is sleep important?

Answer 18

essential for repair and rejuvenation
chronic sleep predisposes for death

sleep loss elevates cortisol, pro-inflammatory cytokines, and my contribute to cancer, heart disease, rheumatoid arthritis, osteoporosis, alzheimers

Question 19

how much sleep should people get?

Answer 19

adult 7-8 hours per night

children 10-12 hours per night

Question 20

what does magnesium do?

Answer 20

can help with sleep

males 420mg
females 320mg

magnesium citrate can be used to help with sleep

Question 21

probiotic importance?

Answer 21

2 servings per day

assist in nutrient absorption, barrier against infection, role in food allergies

Question 22

what are ergogenic aids?

Answer 22

athletes will do anything to win

-over 46% of athletes use 1 or more supplements to attempt to improve performance

Question 23

what ergogenics don’t work?

Answer 23

protein supplements, Vit C, chromium, or DHEA

Question 24

what ergogenics do work?

Answer 24

coffee - in endurance activities
3-15 mg/kg of body weight

creatine - for short duration and high intensity activity
-anaerobic training

ephedrine - may cause thermogenesis and sudden death heat stroke

androstenedione - banned precursor to testosterone

anabolic steroids - banned substance for protein synthesis and muscle growth

growth hormone - banned

erythropoietin - banned