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Kinesiology
workout
60
Health Care
Undergraduate 3
03/14/2012

Additional Health Care Flashcards

 


 

Cards

Term
What is Physical Fitness?
Definition

comprises two related concepts:

  • general fitness (a state of health and well-being)
  • specific fitness (a task-oriented definition based on the ability to perform specif aspects of sports or occupations.
  • Physical fitness is generally achid through correct neveutrient, exerise, and enough rest
Term
Physical fitness
Definition

the ability to perform

  • occupational
  • recreational
  • daily activities w/o bcoming unduly fatigued
Term
Physical Fitness
Definition
a multidimensional concept that has been defined as a set of attributes that people possess or achieve that relates to the ability to perform physical activity. It is comprised of skill-related, health-related and physiological components.
Term
phyiscal activity
Definition
bodily movement that is produced by contration of the skeletal muscle and substantially increases energy expenditure (burns calories)
Term
Examples of Physical Activity
Definition
gardening, snowboarding, rock climbing, dance, weight lifting, cheerleading, walking, jogging
Term
Skill-Related Components
Definition
agility, balance, coordination, speed, power, reaction time
Term
physiological components
Definition
metabolic fitness, morphological fitness, bone integrity
Term
Health-related components
Definition
cardiorespiratory endurance, muscular strenght, flexibility, body composition
Term
What is exercise?
Definition
a type of physical activity that is defined as pllaned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness
Term
cardiovascular fitness
Definition
is the capacity of the heart and lungs to supply oxygen-rich blood to the working muscle tissues and the capacity of the muscles to use oxygen to produce energy for movement
Term
SMART goals
Definition
Specific, Measurable, Attainable, Relevant, Time-Bound
Term
Specific
Definition
exactly what you want and how you will get there
Term
Measurable
Definition
Must have some way  to assess
Term
Attainable
Definition
can accomplish (healthily)
Term
Process of Achieving
Definition
Write down your goals and place them in an area that you will regularly visit them
Make sure goals depend on factors you can control
Use your short-term goals to reach your long-term goals
Term
Relevant
Definition
must mean something to you
Term
Time-Bound
Definition
Provide self with timeline
Term
Example of SMART
Definition
I will complete my first Ultramarathon (North Face Endurance Challenge 50K) on December 3, 2011 by training 5-6 days a week in both running and strength training in order to push my body beyond what I have done before.
S = Training and event
M = Finish
A = Have done 2 marathons and 2 half-marathons, runner for 12 years
R = Love to run and want to push myself
T = December 3, 2011
Term
Process of Achieving
Definition
Process-Oriented Goals: Focus on process (work out 5 days this week)
Outcome-Oriented Goals: Lose 10 pounds
Can use process-oriented goals to achieve outcome oriented goals
Reward yourself
Term
Positive Energy Balance
Definition
Calories Consumed > Calories Burned
-Body Fat Gain
-Weight Gain:
Food intake less than exercise and activity
Term
Negative Energy Balance
Definition
Calories Consumed < Calories Burned
-Body fat loss
-Weight loss
-foot intake greater than exercise
Term
Successful Energy Balance
Definition
Calories Consumed= Calories Burned
Weight Maintenance
-health eating = being active
Term
What are calories?
Definition
Energy needed to increase the temperature of 1kilogram of water by 1'C.
-35000kcal= 1 pound
Term
Healthy Weight Loss
Definition
-Caloric deficit of 500kcal- 1000kcal per day
-could be through diet, exercise or a combo of the two
-This results in a 3500kcal-7000kcal deficit per week
Term
How much weight loss is that?
Definition
Remember 3500kcal = 1 pound
-3500kcal x 1 pound= 1 pound weight loss
-7000kcal x 1 pound = 2 pounds weight loss
Term
Safe Weight Loss
Definition
-per week: 1-2lbs
-per months: 4-8 lbs
-by the end of the semester: 14-28lbs
Term
Starvation and Weight Loss
Definition
-Eat too few calories, metabolism slows down
-Body thinks it is starving and trying to preserve life. Don't known when being fed yet
-Why important to consume a well-balance diet in combination with exercise?
Term
Safe Weight Gain
Definition
-Caloric surplus of 250-500kcal/day
-mainly through diet
-Results in a 1750-3000kcal surplus per week
Term
How much weight gain?
Definition
Per week: 0.5 - 1 lb

Per month: 2 - 4 lbs

By the end of the semester: 7 - 14 lbs
Term
Weight Gain and Nutrition
Definition
When going for weight gain, want to make sure still working out and eating a balanced and healthy diet
Too many excess calories with no working out results in fat gain rather than muscle gain
Term
The Role of Genetics
Definition
Set Point Theory
We all have a weight that our body tends to go towards as determined by genetics
Body weight tends to fluctuate within 5-10lbs of your set point unless comsuming/burning excess calories
Term
Set Point and Weight Loss
Definition
Further above the genetic set point, the easier it is to lose weight
As approach genetic set point, weight loss becomes very difficult, but not impossible
Weight loss plateau
Term
Set Point and Weight Gain
Definition
Further below from genetic set point, the easier it is to gain weight
As approach genetic set point, weight gain becomes very difficult, but not impossible
Weight gain plateau
Term
Genetics and Weight Distribution
Definition
Where we carry our fat is also highly related to genetics
Some people carry in hips, some in abdomen, etc
Women tend to carry fat in their hips, thighs and triceps
Men tend to carry fat in their chest, abdomen and thighs
Term
What does this mean?
Definition
Some people will NEVER have a 6-pack or flat stomach no matter how much they work out
May never have “skinny” legs
Guys may never become super big no matter how much they lift
Term
Spot Reducing
Definition
We cannot pick where we lose our fat from
Doing tons of sit-ups will not cause you to lose fat from your stomach
Body chooses where to lose weight from
Typically problem areas are the last places we lose our weight
Term
First places to see weight loss
Definition
Typically in the face
Term
How do we lose fat then?
Definition
Cardio: Burns a lot of calories in one given bout
Resistance Training: More muscle = higher metabolism
Term
So What is Important?
Definition
You overall body fat percentage
This has ties to health and if you can get this down…bigger steps towards a healthy life
Don’t stress over where you carry your fat, think of OVERALL HEALTH!
Term
Macronutrients
Definition
-carbohydrates
-Protein
-Fat
-Alcohol
Term
Micronutrients
Definition
-Vitamins
-Minerals
Term
Water
Definition
-essential for cell structure
-proper balance water and electrolytes
-blood
-senses
-regulating body temperature
-60% of body weight
Term
Water part 2
Definition
-majority of college students are walking around hypohydrated
-if weigh self before and after a workout, drink 16oz for every pound of weight lost
-2-4 quarts/day
-once you are thirsty, already hypodydrated
-found in food and liquids
Term
Carbohydrates
Definition
-major energy source in the body
-4kcal/g
-45%-65^ of total caloric intake
-complex vs. simple sugars
-dietary fiber: soluble vs. insoluble
Term
Fat
Definition
-insulation
-vitamin transport
-protection
-energy
-9kcal/g
-20%-25% of total caloric intake -<10% from saturated
Term
Types of Fat
Definition
-saturated-Harden at room temperature
-monounsaturated
-polyunsaturated; omega 3 and omega 6
-transfat- a unsaturated turned into a saturated
Term
Protein
Definition
-Building block of musucle -4kcal/g -10%-35% of total caloric intake

25% of your protein intake includes essential amino acids -0.8g/kg body weight

Term
Types of Amino Acids
Definition
-Essential
-Nonessential
-Complete Protein
Term
Essential
Definition
Must be consumed in your diet
Term
Nonessential
Definition
Body produced, but can also consume in diet
Term
Complete Protein
Definition
-Contains all the essential amino acids
-important for vegetarians
-must be sure to get all their amino acids through combinations (rice & beans)
Term
Alcohol
Definition
-7Kcal/g
-remember in alcoholic drinks, also CHO in forms of sugar and hops, wheat, etc.
-wine contains antioxidants
-always drink in moderation
Term
Vitamins Fat Soluble
Definition
Must be transported in fat to be absorbed by the body
Term
Vitamins Water Soluble
Definition
Can dissolve in water for absorption
-Thiamin, Riboflavin, Niacin, B6, B12, Folate, Biotin, Pantothenic, Choline, C
-If consume too much, pee them out
Term
Vitamin Supplements
Definition
-can get enough vitamins if eat healthy, well-balanced diet
-if aren't getting through diet, may need a multi-vitamin but watch consumption
Term
Minerals
Definition
-important for daily physiological processes
-macrominerals (major minerals):
-calcium, phosphorus, Mg, K, NA, S
-Deficiencies or excess can cause disturbance in normal physiological functions and can impair health/physical performance
Term
Package labels
Definition
Ingredients
-listed from highest concentration to lowest
Term
Diet and Weight Loss
Definition
-when trying to lose weight, important to control caloric intake, but still get all of your essential nutrients
-no bad food, just better food choices
-all about portion control and moderation
Term
Hints and Tips for eating
Definition
-Eat breakfast: jump starts your metabolism in the morning
-Multiple Small meals: eating elevates your metabolism (Thermic Effect of Food)
-Nutrient Dense Food: More bang for your buck- Nutrients/Calories
Term
Hints and Tips for food continue
Definition
-Try to avoid cutting foods completely out of your diet-can lead to craving
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