7 different nutrients
1. carbs
2. protein
3. fats
4. water
5. vitamins
6. minerals
7. fiber
Different fats and how they relate to diseases
1. saturated/ HEART DISEASE
2. Trans/ HEART DISEASE
3. Polyunsaturated/ prevents heart disease
4. Monounsaturated/ prevents hear disease
Roles of Fats
- insulate and provide support for organs
- most concentrated source of energy
- absorb soluble vitamins
- can be stored as usable energy
- fat soluble/ ADEK
-water soluble/ everything else; we pee it out
Roles of Carbs
#NAME?
Roles of Protein
- help build muscle and bones
- basic building blocks are amino acids
- 11 incomplete that you get from your body
- 9 complete which you get from food
Types and benefits of Fiber
-Functional/ nondigestable. added to food but made in lab, ex: fiber
1 bar
-Dietary/ nondigestable carbs from plants. ex: vegetables
-Soluble/ dissolves in water
-Insoluble/ Intact when in water
-Keeps you full, moves stool through digestive tract, lowers
cholesterol, slows down absorption of fat, prevents heart disease,
prevents colon cancer, lowers LDL
Types of Vegetarians
1. Vegan/ all plants
2. Lacto-Ovo/ plants, eggs and dairy
3. Lacto/ plants and dairy
4. partial, semi/ plants, poultry, eggs and dairy
5. pesco/ plants, fish and seafood
Discretionary calories
#NAME?
Difference between white bread and whole wheat bread
#NAME?
Percentage of water in the human body
-50.6
Misinformation on dietary supplements
- red flags such as
1. non regulated by FDA
2. says it does it all
3. says its natural
4. quick and easy fix
5. medical jargons
6. time tested
7. guarantees false results
8. false testimony
Physical fitness
the body's ability to respond to the demands and stress of physical effort
5 health related components of physical fitness
1. cardio and aerobic endurance
2. flexibility
3. body composition
4. muscular endurance
5. muscular strength
Muscular Strength
- amount of force a muscle can produce with a single maximum effort
-2-3 nonconsecutive days
-8-12 reps to build muscle
The effects of exercise
#NAME?
ACSM recommendations with the FITT principle
-Frequency/ 3-5 days per week
-Intensity/ Max oxygen consumption
-Time/ 20-60 minutes per workout
-Type/ warm up and cool down
Flexibility
#NAME?
Body composition
#NAME?
Target Heart Rate
-220-age
-60-80% heart rate
Weight gain and Energy balance
-0.5-2.0 pounds per week maximum
-key is keeping a healthy ratio and fat free mass
-energy in greater than out, gain weight
-energy out greater than in, lose weight
-energy in is equal to out, maintain weight
Waist circumference
- men have weight around belly, which equals apple shape
- women have weight around hips, which equals a pear
- men, no more than 40 inches
-women, no more than 35 inches
BMI chart
- healthy/ 18.5-24.9
-overweight/ 25-29.9
- underweight/ less than 18.5
causes of obesity
genetics, physiological, lifestyle
types of fats
#NAME?
Recommended for diabetics
Stay away from:
1. sugary foods
2. refined or simple carbs
3. soda or sugary drinks
Eating disorders
#NAME?
One pound of fat to calories
1 pounds = 3500 calories
Risk factors that cannot be changed
#NAME?
Risk factors that can be changed
#NAME?
Cholesterol and lipoproteins
#NAME?
Term for Heart attack and stroke
#NAME?
symptoms of heart attack
- chest pain
-arm, neck or jaw pain
-sweating
-nausea
-difficulty breathing
-unconscious
-die within 2 hours of symptoms
-1/3 people don't feel chest pain
Symptoms of stroke
#NAME?
Top killer in US
#NAME?
Common cancers for men and women
women: breast cancer
men: prostate cancer
Cancer prevention for women
pap test
ABCD method for skin cancer
A: asymmetrical/ half doesn't match other half
B: Borderline irregularity/ edges are ragged and blurred
C: Color/ tan, brown, black with dashes
D: Diameter/ no larger than 6 mm (size of pencil eraser)
Hypertension
high blood pressure
Systolic vs. Diastolic
systolic/ top number of blood pressure and when the heart beats
Diastolic/ bottom number and when beats are at rest
Normal blood pressure
120/80
Atherosclerosis
artery becomes clogged with saturated fats
Way to lower blood pressure
heart healthy diet and exercise
Metastasis
when cancer enter bloodstream and travels to other parts of body
Benign
non cancerous
Malignant
cancerous
carcinogen
nitrates
Female athlete triad
#NAME?
Healthy way to gain weight
strength train to build muscle and calorie dense diet