Ramey's Physical Activity, Nutrition, and Lifestyle Flashcards
Ramey’s Health Definition
Our health is a vector that allows us to work, take care of our families and enjoy life
Adults should accumulate how much AEROBIC exercise per week?
30 minutes of moderate- intensity aerobic activity 5 days per week or
a minimum of 20 minutes of vigorous- aerobic activity 3 days per week
or a combination of moderate and vigorous exercise 3-5 days per week
How often and what kind of RESISTANCE training per week should adults get?
2-3 days per week
Involve major muscle groups (8-10 exercises)
Use weight that allows 8-12 repetitions to muscle fatigue (not exhaustion)
What should you do 2-3 Days per week to improve postural stability and balance?
Flexability Training
Hold static stretches 10-30 seconds
Repeat each stretch 2-4 times
Warm-up prior to stretching
What kind of recommend weekly exercise incorporates balance, coordination, gait, agility and proprioception?
neuromotor exercise training
Yoga, Tai Chi and Qigong are good for this
Perform 2-3 days/week
What are the benefits to physical activity? (4)
- Burn fat (weight loss)
- Build additional blood supply to muscles (heart)
- Increase cellular energy production
- Improve inflammatory markers
What can physical activity help prevent? (9)
- heart attack,
- stroke,
- high blood pressure,
- high cholesterol,
- diabetes,
- osteoporosis,
- anxiety,
- depression
- death
What is moderate activity?
3.0-5.9 METs, 64-76% maximum heart rate or 46-63% VO2max
Walking 1.5-2.0 miles in 30 minutes
American Heart Association - taking 10,000 steps/day
Can be cumulative – needs to occur in bouts lasting at least 10 minutes
What is the current recommendation of fruits and vegetables for adults?
9 servings (1/2 c. per serving) per day
What is the current recommendation of fruits and vegetables for children?
5 servings. Size of the palm of children’s hand is one serving.
Water intake for children age 1-8?
4-5 cups/day
Water intake for children age 9-18?
7-11 cups/day
Adults 19+ water intake?
9-13 cups/day
Health benefits of water intake?
Decreased: Headache, nausea and constipation Fat deposition Toxin accumulation heat stroke and heat exhaustion
Chronic sleep loss can result in…
early death
fatigue,
irritability
decreased concentration
Most adults need how much sleep?
at least 7-8 hours/night
Most children need how much sleep?
at least 10-12 hours/night
What are probiotics?
Normal, healthy bacteria present in the intestinal tract
Examples include Bifidobacteria, Streptococcus and Lactobacilli
What are 4 functions of probiotics?
- Assist in nutrient absorption into bloodstream
- Allow intestinal cells to function properly
- Form a barrier against harmful bacteria, viruses, fungi and parasites
- Play a role in food allergies
What are 4 common things used as ergogenic aids that have no known effect?
- Protein supplements
- Vitamin C
- Chromium
- DHEA
What kind of positive ergogenic effect does caffeine have?
For endurance activities, increase time to exhaustion.
Dose 3-15 mg/kg
What kind of positive ergogenic effect does creatine have?
Can improve short duration (
What kind of positive ergogenic effect does ephedrine have?
When combined with caffeine can increase speed, time to exhaustion and reduce perceived exertion
May result in thermogenesis and sudden death through heat stroke
What kind of positive ergogenic effect does Andro have?
Androstenedione
Precursor of testosterone and estrogen, – if converted to testosterone, will increase muscle mass and strength
Banned substance!
What kind of positive ergogenic effect does anabolic steroids have?
Increase protein synthesis and reduce muscle breakdown
When combined with weight lifting, can increase body weight, lean body mass and strength
Many bad side effects-Banned substance!
What kind of positive ergogenic effect does human growth hormone have?
Theory - increase protein synthesis and lipolysis
May produce increased lean body mass when combined with weight lifting
Many bad side effects-Banned substance!
What kind of positive ergogenic effect does erythropoietin have?
Stimulates RBC production in bone marrow
Theory – increased RBC’s will increase oxygen delivery to muscles and improve performance
Can increase aerobic capacity (VO2max) and total exercise time
Can cause hyperviscosity syndrome and sudden death via MI
Banned substance
What kind of positive ergogenic effect can OMM have?
Used to improve function and motion throughout the body
Successfully used to treat a variety of athletic injuries with few side effects
Not banned!
Clinically, seems to speed recovery and enhance performance
