Define obesity
Condition of excessive body fat
Define overweight
Excessive body weight relative to your structure and height
Give two factors that determine amount of fat in your body: 1
Number of adipose cells can increase from birth to puberty
Give two factors that determine amount of fat in your body: 2
Size of adipose cells can increase after puberty
What is the set point theory
The fat cells in the body want to resist reduction in size, compared to a thermostat
Define cellulite
Non-medical term for ordinary adipose tissue, found in the buttocks, upper arms, and front of thighs
Name three types of body fat testing
Hydrostatic weighing, electrical impedance, and skin fold calibration
Explain the spot reducing myth
Fat cannot be reduced in only one spot, exercise affects all areas of body fat
Name two eating disorders
Bulimia and anorexia nervosa
Name and define two eating disorders: 1
Bulimia; recurrent episodes of binge eating followed by purging with use of laxatives or vomiting
Name and define two eating disorders: 2
Anorexia nervosa; starvation or very few calories per day, people with distorted body image
Give 3 tips for cutting sugar in your diet: 1
Cut back on processed baked goods
Give 3 tips for cutting sugar in your diet: 2
Reduce amount of sweeteners
Give 3 tips for cutting sugar in your diet: 3
Eat cereals with no sugar
Give 3 tips for increasing fiber intake: 1
Substitute brown rice for white
Give 3 tips for increasing fiber intake: 2
Eat whole grain breads
Give 3 tips for increasing fiber intake: 3
Eat fresh , unpeeled fruits and vegetables
Give 3 tips for cutting fat in your diet: 1
Choose low fat dairy products
Give 3 tips for cutting fat in your diet: 2
Eat low meat or meatless main dishes
Give 3 tips for cutting fat in your diet: 3
Avoid fried foods
Give 3 tips for reducing sodium in your diet: 1
Avoid salty processed food
Give 3 tips for reducing sodium in your diet: 2
Cut salt in recipes
Give 3 tips for reducing sodium in your diet: 3
Taste food before salting
What percentage of your diet is recommended for carbohydrates
60%
What percentage of your diet is recommended for fats
15%
What percentage of your diet is recommended for proteins
25%
Define cholesterol
Essential fatty type substance, produced by liver, and found in animal tissue.
Define HDL
High-density lipoprotein; good cholesterol
Define LDL
Low-density lipoprotein; bad cholesterol
How many vitamins are there
13
Name the fat soluble vitamins
A, D, E, and K
Name the water soluble vitamins
B and C
How many minerals are there
31
How many essential minerals are there
24
Explain the purpose of the 6 classes of nutrients: 1
Carbohydrates; the bodies most efficient source of energy
Explain the purpose of the 6 classes of nutrients: 2
Protein; responsible for growth, maintenance, and repair of all body tissues
Explain the purpose of the 6 classes of nutrients: 3
Fats; transports fat soluble vitamins, insulates and protects body organs
Explain the purpose of the 6 classes of nutrients: 4
Vitamins; help regulate body processes, creates strong bones and teeth
Explain the purpose of the 6 classes of nutrients: 5
Minerals; necessary in most physiological functions of the body, helps to form enzymes, hormones, and chemicals important to metabolism
Explain the purpose of the 6 classes of nutrients: 6
Water, most important nutrient that is necessary for survival, breaks down foods
Name the 6 classes of nutrients
Carbohydrates, proteins, fats, minerals, vitamins, water
Calories per gram of carbohydrates
4.1
Calories per gram of protein
4.1
Calories per gram of fats
9.1
Calories per gram of alcohol
7.1
Name 2 types of fiber
Soluble fiber and insoluble fiber
Define 2 types of fiber: 1
Soluble fiber; non-nutrient found in carbohydrates that can be dissolved in hot water
Define 2 types of fiber: 2
Insoluble fiber; non-nutrient found in carbohydrates that can not be dissolved in hot water
Name the macro-nutrients
Carbohydrates, proteins, and fats
Name the micro-nutrients
Vitamins and minerals
Flexibility
The ability to move a joint easily and smoothly through its full, non-restricted pain-free range of motion
Name 6 limiting factors that affect flexibility
Bony structure, Fat, Skin Muscles/tendon, Connective Tissue, Loose jointed/double jointed
Active ROM (range of motion)
Dynamic flexibility, Positive movement that you can see
Passive ROM (range of motion)
Static flexibility, Tension in muscle without movement
Define stretching technique: 1
Ballistic - repetitive, forceful bouncing
Define stretching technique: 2
Static - stretching to the end point in range of motion and holding for period of time
Define stretching technique: 3
Proprioceptive neuromuscular facilitation - stretching with a partner who is the resistance against muscle contractions, marked by contraction and relaxation of muscles
Name 3 stretching techniques
Ballistic, Static, Proprioceptive Neuromuscular Facilitation
Define metabolism
The sum of all the chemical reactions in the body that are necessary to sustain life.
Name the 2 basic nutrition principles 1
The study or science of the substances that are found in the foods we eat that are essential for life.
Name the 2 basic nutrition principles 2
A substance is essential if it is supplied by our diet.
Give 5 stretching guidelines/precautions: 1
Warm up to gradually increase heart rate
Give 5 stretching guidelines/precautions: 2
stretch till you feel tightness or resistance
Give 5 stretching guidelines/precautions: 3
stretch muscles that are tightest or most inflexible
Give 5 stretching guidelines/precautions: 4
stretch slowly with control
Give 5 stretching guidelines/precautions: 5
breathe normally