p1-41 Flashcards
what is this course designed for
to increase your awareness of the impact of such lifestyle behaviours as physical activity, diet, stress management and high-risk lifestyle behaviours on your health and well-being
what are the major causes of death in canada
heart diseases, cancer, stroke, lung disease
physical activity vs exercise
physical activity is any movement of the body that results in energy expenditure
exercise is a subset of physical activity that is planned, structured and repetitive with an objective to improve or maintain physical fitness
types of physical activity
leisure time, transportation, occupational, household chores, sports, planned exercise
physical activity recommendations
adults aged 18-64 should do at least 150 minutes of moderate intensity aerobic exercise per week or 75 minutes of vigorous intensity aerobic physical activity per week
aerobic activity should be performed in bouts of at least 10 minutes with 1-5 minutes walking
for additional health benefits: 300 minutes of moderate intensity per week or 150 minutes of vigorous intensity per week for metabolic changes
muscle-strengthening activities should be performed more than 2 days a week
flexibility training is everyday
benefits of physical activity
improves cardiovascular and muscular fitness, body composition, flexibility, management of weight, makes you feel good, management of stress, improve sport related skills, lower resting heart rate, increase metabolic rate, meet people, lower risk of heart disease/hypertension/stroke/type 2 diabetes/osteoporosis/colon and breast cancer, increases energy levels, improves balance and posture
how much physical activity should we do every day according to canada advocates
60 minutes
components of fitness
cardiovascular endurance muscular endurance muscular strength flexibility body composition
f.i.t.t principle
frequency, intensity, time, type of activity
aspects of health
physical health, intellectual health, social health, spiritual health, emotional health, environmental health, financial health, occupational health
parts of a workout
warmup, workout, cool down
purpose of warm up and what it should include
increase circulation in muscles and joints, increase muscle and joint temperature, reduces mild tension in muscles, mentally prepares you for activity, improves your performance
moderate intensity aerobic activity for 5-15 minutes
purpose of cooldown
allows your heart rate to come down to resting levels, removes accumulation of lactic acid, improves flexibility of all joints, decreases post-exercise muscle soreness, prevents pooling of blood
cardiovascular endurance
the ability to perform activities using the large muscles of your body, of moderate-hard intensity, for long periods of time
how to calculate your training zone
1) 220 - your age = MHR
2) MHR x 0.60 = lower end of zone
MHR x 0.85 = upper end of zone
muscular endurance
ability of your muscles to contract repetitively over a long period of time
low weight high reps
muscular strenght
ability of your muscles to contract maximally over a very short period of time
hight weight low reps
set
group of repetitions followed by rest period
reps
number of times you repeat an exercise
1RM
maximum weight you can lift at once
muscular training tips
48h break between workouts and change your program every 6 weeks
exercise the large muscle groups at the beginning
flexibility
ability to move a joint through its full range of motion
body composition
ration of lean body tissue to body fat
an accumulation of fat in the abdominal area is associated with?
increased risk of heart disease, high blood pressure, high cholesterol levels, diabetes, heart attack and stroke
waist to hip ration
if you have a small mid section and narrow hips, you might have a high ratio which is a problem with this assessment
cardiovascular endurance fitt
3-5 days a week
60-85% of MHR
30 minutes or more
aerobic
muscular strength fitt
2-4 days a week
85-100% of 1RM/1-6 reps and 3-6 sets
depends on number of exercises(30-60 minutes for 10-12 exercises)
resistance training such as weight lifting, weighted lunges, weighted squats
muscular endurance fitt
2-4 days a week
40-60% of 1RM/failure reps and 2-3 sets
depends on the number of exercises (30-60 minutes for 10-12 exercises)
resistance training such as push ups, curl ups and the plank
both strength and endurance fitt
2-4 days a week
70-85% of 1RM/8-12 reps and 1-3 sets
depends on the number of the exercises (30-60 minutes)
resistance training
flexibility fitt
3-7 times a week
until mild tension
15sec or more
stretching dynamic or static
body composition lower body fat fitt
4-7 times a week
60-85% of MHR
30 minutes or more
aerobic
muscle gain fitt
2-4 times a week
70-85% of 1RM/8-12 reps and 3-6 sets
30-60 min for 10-12 exercises
resistance training
main energy system used
anaerobic alactic
anaerobic lactic acid
aerobic
anaerobic alactic energy system
requires no oxygen, uses energy stored in cell for fuel, produces no lactic acid, main energy source of activity lasting up to 10 sec
anaerobic lactic energy system
requires no oxygen, uses carbohydrate for fuel, produces lactic acid, main energy source for activity lasting between 10 sec and 2 min
aerobic energy system
needs oxygen, uses fats and carbohydrates for fuel, produces no lactic acid, main source of energy for activity lasting more than 2 min
six essential nutrients
protein, carbohydrates, fat, vitamins, minerals, water
macronutrients
protein, carbohydrates, fat
micronutrients
vitamins, minerals, water
protein
1 gram has 4 calories 10-30% of total daily calories to build and repair body tissue .8g of protein per kilogram of body weight a day 65 kg —> 52g of protein a day
plant-based sources: legumes (chickpeas, lentils, kidney beans), edamame, quinoa, tofu
animal sources: chicken breast, eggs, fish, turkey breast, low fat cheese/yogurt/milk
tips: eat more plant based proteins —> inexpensive and contain a lot of fiber, potassium, folate, iron, protein
carbohydrates
1 gram has 4 calories
45-65% of total daily calories
body’s main energy source
sources: fruits, vegetables and legumes (beans)
whole grain sources: brown rice, whole grain pasta, beans, whole wheat bread, raw oats, buckwheat, millet, whole rye, whole grain barley
refined grains (not healthy): white bread, pizza crust, hamburger buns, pretzels, chips, cookies, bagels, cake, pastries, pancakes
tips: eat fruits, vegetables, beans and choose whole grain sources —> more nutritious, higher in fiber, digested slower (less effect on blood sugar levels)
fat
1 gram has 9 calories
20-33% of total daily calories
provides us with energy, protects our organs, keeps our body insulated, transports fat-soluble vitamins, helps to maintain a healthy nervous system, skin, hair
healthy fats:
- monounsaturated fat: olive oil , canola oil, peanut oil, sunflower oil, sesame seed oil, nuts, peanut butter, avocados, olives
- polyunsaturated fat:
- omega 6 fat: safflower oil, sunflower and corn oil, nuts and seed
- omega 3 fat: fatty fish, canola, soybean oils, flax seed, omega 3 eggs, walnuts, pecans, pine nuts
unhealthy fats:
- saturated fat: fatty meats, full fat milk and cream, butter, cheese, ice cream, lard, palm and palm kernel oils, cocoa butter
- trans fat: all foods made with shortening or partially hydrogenated vegetable oil, commercially baked goods, candy bars
tips: eliminate trans fats from diet, cut back on red meat and full fat dairy foods, avoid large predatory deep ocean fish —> higher mercury content
vitamins
no energy value
help regulate chemical processes in the body
vitamins a, d, e and k: fat soluble and can lead to toxicity if taken in excessive amounts
vitamins c and b: complex and excreted in urine
vitamin d: important for calcium absorption and proper bone formation, usually in canada from November to march our body cant manufacture enough so its added to food
- plant sources: vitamin d fortified soy beverage, fortified rice beverage, fortified margarine
- animal sources: fortified mild, oily fish
vitamin b12: important for healthy nervous system and synthesis of red blood cells, unless fortified no plant food contain significant amount
- food sources: 1 cup of fortified soy beverage, 1-2 cups cow milk, 3/4 cup yogurt, 1 large egg
minerals
no energy value
essential for growth and development, help rebuild and repair bone, blood and nerve cells and body tissues
iron: helps carry oxygen to different parts of body, lack of iron leads to fatigue and decrease performance, absorbed better by eating vitamin c rich foods
- plant sources: dried beans, peas, lentils, dark green leafy vegetables, nuts, dried fruit, soy
- animal sources: meat, clams, oysters, mussels, fish, eggs
calcium: helps build strong bones and teeth, deficiency may lead to stress fractures and early osteoporosis, vitamin d is needed for calcium absorption
teens need 1300mg daily and adults 1000mg
- plant sources: tofu, calcium fortified soy beverage, calcium fortified orange juice, cooked beans, almonds, broccoli, oranges
- animal sources: milk, yogurt, cheese, canned salmon with bones, sardines
water
no energy value
2L/day
1h physical activity = +1L
essential in helping us digest food, absorb and transport nutrients, process circulation, eliminate waste products, regulate body temperature, cell production
lack of fluid can lead to fatigue, weakness, headache, irritability, dizziness, impaired physical performance
tips: soft drinks, fruit juices, energy drinks, alcohol and sport drinks contain a lot of sugar
canada food guide
half vegetables and fruits
quarter protein foods
quarter whole grain foods
types of vegetarians
vegan: plant foods
lacto-ovo vegetarian: plant food, eggs, dairy foods
ovo vegetarian: plant foods, eggs
lacto vegetarian: plant foods, dairy foods
semi vegetarian: plant foods, poultry, eggs, fish/seafood, dairy foods
benefits of being vegetarian
lower rates if obesity, heart disease, diabetes, high blood pressure, etc
health risks of sodium
high blood pressure, strokes, heart diseases
sources of high sodium foods
baked goods, pizza, lasagna, cheese, soup, sauces
health risks of sugar
tooth decay, obesity, type 2 diabetes, cardiovascular disease, cancer
recommended sugar take
no more than 10% total calories per day from added sugars and less than 5%
health benefits of fiber
lowers blood cholesterol, helps maintain healthy body weight, lowers risk of diabetes, heart diseases and cancer, helps control blood levels
two types of fiber
soluble fiber: dissolves in water to form gel-like substance, helps lower blood cholesterol and glucose levels
insoluble fiber: does not dissolve in water, helps move food through digestive system and increases stool bulk (prevent constipation)
fibre recommendation
women: 25 grams of fibre per day
men: 38 grams of fibre per day
the 7 P’s
preparation, products, plan, portions, pre-occupations, place, pace
moderate to high intensity cardiovascular endurance 60-90 min
teams sports, dance, tennis
carbohydrates
meal 4h prior or small meal 2h prior or snack 60-90 min prior
snack 15-30 min after
low to moderate intensity activities that focus on agility, flexibility, technique 60-90 min
yoga, golf, dance, fencing, tai chi, walking
carbohydrates and protein
meal 3-4h prior or small meal 2h prior or snack 60-90 min prior
muscular strenght endurance 60-90 min
rock climbing, rowing
carbohydrates and protein
snack 60 min prior
snack 15-30 min after
low to moderate intensity cardiovascular endurance outdoor activities 2+ hours
hiking, cycling, rowing
carbohydrates and protein
meal 4h prior or small meal 2h prior or snack 60-90 min prior
snack every 1-2 hours
water exercises
water before: 60-90 min: 150-350 ml
water during: 125-250 ml every 20 min
water after: 500 ml or more
sport electrolyte drinks
recommended for intense activities lasting more than 60 min, high temprature activites
carbohydrate snacks
1/3 cup dried fruit
1 medium banana
1 packet oatmeal
1 cup 100% juice
carbohydrate + proteins snack
1 banana and 1/4 cup nuts
1 cup yogurt
peanut butter sandwich
