Hws quiz 2 study guide PDF

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Diet analysis project- DUE TUES. NOV 6 ● My fitness pal application ● track for a minimum of 3 days (can do up to 5/7) ● journal each day for each meal● time, what you ate, location, who you were with, exercise ● Print it out ● Record physical activity and exercise ● **my fitness pal** ● record dietary intake for at least 3 days ● Step 1: Journal intake ● - Have information such as time and meal and location ● - Include feelings ● - Detail of foods including amount ● - putting foods into myfitnesspal ● - Record physical activity and exercise and put it in journal! ● Step 2: Print Data ● Step 3: looking at it and analyzing it ● Step 4: Choose my plate and select meal plan ● Step 5: reflection paper ● - 2 pages double spaced Chapter 8- Nutrition: ● Essential nutrients- have to be obtained in the diet (food, supplements) ○ 6 categories of nutrients ■ Proteins - energy and provide calories ■ Carbohydrates - energy and provide calories ■ Lipids / fats- energy and provide calories ■ Water- do not contain energy ■ Vitamins- do not contain energy ■ Minerals - do not contain energy Class notes 10/16/18 Essential nutrients: have to be obtained in the diet (food, supplements) 6 nutrients: 1. Protein 2. Carbohydrates 3. Lipids/Fats 4. Water 5. Vitamins 6. Minerals Calories are a unit of energy. Vitamins and minerals do not give you energy

Class notes 10/23/18 Food Groups: 1. Protein 2. Fruits 3. Vegetables 4. Grain 5. Dairy / Dairy alternative Nutrients: 1. Carbs 2. Proteins 3. Fats 4. lipids 5. vitamins 6. water when the weather changes and we lose daylight, possibly become more tired (body going into hibernation) (start to feel more tiredà more hungry) Needs for certain nutrients à mood, change in weather, how tired we areà seek out more energy to sustain mood and body temperature Lining up nutrients with food groups Protein food group has protein in it! - Dairy has protein - Whole grains have protein Vegetablesà is there protein in vegetables? Depends! - Corn (grainà good amount of protein not a great source) - Soy beans or legumes (lentils) count as vegetable and count as protein source - Beans - Wheat - Rye Corn bread/ corn meal/ corn flake = grain Corn on cob = vegetable Fruits are not a good source of protein What other types of nutrients are in protein? - Lipids and fats - Poly and monounsaturated fats (deep fried protein) and saturated fat (red meats) - Boneless skinless turkey has less lipids - Sources of minerals and vitamins Grains - whole  wheat pasta, regular pasta, corn flakes, brown rice, quick pasta

- have protein - have carbohydrates - 6-11 svg/oz - vitamins and minerals - if cooked (pasta and rice)à good amount of water - quinoa = good source of protein (a seed we consider a grain) Eat wholesome grains!!!!! The part of carbohydrates that are not good for us are the sugars Fruits: - Carbohydrate/ sugar - water - vitamin and mineral - coconut has a lot of oil and fat - avocado has a lot of fat - olives have a lot of fat; - tropical fruits have a higher fat content all types of fat (avocado has a lot of unsaturated fat) 1.5-2.5 cups/day Dairy/Dairy alternative - Cheese, soy cheese, rice milk - Fats - Protein - Water (especially milk products) - Vitamins and minerals - 1% or skim!! - Whole milk is like candy!! “sometimes” food - Low fat or fat free dairy products are healthier products for heart down the road - Provides two important nutrients (calcium and vitamin D) - Vitamin D is not naturally occurring but its fortified! o Eating lots of egg yolk and liver à vitamin D o Vitamin D and calcium - Recommended that we have 3 servings of dairy for the amount of dairy and vitamin D needed o Important for absorption and mineralization of bones o Transport calcium from small intestine to bones o If we don’t have enough vitamin D and calcium, metabolism won’t work sufficiently and can lead to autoimmune diseases - Almond milk has no proteinà just water and vitamins and minerals added to pretend like milk (not the same amount of protein) - Servings of dairy per day = 3

Animals have calcium, plants don't Vegetables: - Two servings of broccoli and green beans = 1 cup 1 cup=2 handfuls - How many cups of vegetables should we eat a day? o 3-5 cups of vegetables a day - Green leafy vegetables o A cup of green, leafy salad o One cup of iceberg lettuce is considered a half a cup o Two cups of raw uncooked greens = 1 cup vegetables - Need to have more raw leafy greens to equate a cup of vegetables - Some protein in vegetables (2g) - Lots of vitamins , minerals, and water - Carbohydrates are going to be there Protein: - 1 egg = 1 ounce - 2 tablespoons of peanut butter = 1 ounce - a size of a deck of card = 3 ounces - a piece of protein or 3 eggs or a cup and a half of beans would have the same amount of proteinà 20-21g protein = perfect amount for a meal o should be getting 80-100g of protein per day preferably spread out throughout the day o better in small dosesà metabolism up - cup and a half – 2 cups of milk = 6g protein - serving of grains o 5/6-11 servings of grains (based on an ounce value) o ½ cup of cooked rice is not exactly a full serving o ½ cup of cooked pasta = side dish o pasta dinner = a cup to a cup and a half would be three servings - granola weighs a lot more so the volume amount is going to be less o really dense (half a cup of granola = calories in one and a half cups of rice checks) fruits: - ½ to 2 cups of fruits per day - frozen fruit! o Mixed berries, cherries, melon à economical and doesn’t go bad - Lasts about 3 months Vegetables - Economical and doesn’t go bad - 3-4 meals out of the bag of vegetables - Lasts about 3 months Class notes 10/25/18

Carbohydrate structures: Energy providing: Carbs and proteins 4kcals/gram Fat 9kcal per gram - Complex starches and sugars which contain 4 calories per gram (has energy) - Starches are more complex (longer chains of glucose and monosaccharides) - Sugars are less complex (shorter chains) - More wholesome carbohydrate (whole grain bran—less sweet) - Whole Grains sometimes taste or feel a bit more grainy because it contains fiber Two different types of fiber: Insoluble: doesn’t combine with water- skin, seeds, whole wheat bread, brown rice - Elimination of waste and increases peristalsis Soluble: combines with water - Creates a means for our intestines to slow the uptake of sugar into our bloodstream - Get soluble fiber and blood sugar doesn’t spike - Value for maintaining blood sugar while eating whole foods (longer energy o Binds with bile salts in intestines ( ● Emulsify lipid in gut (lowers cholesterol) Whole fruits and vegetables has both types of fiber How much do you need of carbohydrate?: 45-65% of calories should be coming from carbohydrates - People who need less are people looking to be managing blood sugar or weight How much daily fiber do we need?: relative to amount of calories we need. People that need more calories need more fiber - “oil to machine” - more calories we eat, the more fiber - dietary reference intake is 14g/1000 calories - if you need 2,000 calories a dayà 28g calories - 25-38g is recommended healthy range of dietary fiber daily carbohydrate in tissue hangs onto water **weight isn’t important** Class Notes: 10/30/18 ● Protein- metabolic process; need to have certain proteins to build tissue structures ○ Amino acids are building blocks to proteins ○ Diet provides amino acids ○ *Body can’t produce all of the amino acids that it needs ○ If you have too much protein at one time, we don’t have enough receptors in the small intestines to absorb and used adequately and converted into energy ● High quality complete proteins- contain all essential amino acids (there are 9*)

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Examples: ■ Dairy products ■ ■ Eggs ■ ■ Fish ■ Poultry ■ Meat ■ Soy ■ ○ 15-20% recommended to get from proteins ○ 4 calories per gram of protein Lipids and fats ○ Fat ■ Important for giving us energy between meals ■ Provides essential fatty acids ■ Fat is brain food* (health fat: nuts, vegetables, fish, avocados) ■ 20-35% calories coming from fat ● Need larger percentages for younger children because brains are developing ● 20-25% fat for adults ○ Lipid ■ Walnuts are good for omega 3 ■ Polyunsaturated fats- omega 3: anti-inflammatory ■ Need more of them in our diet ■ Omega 6- corn oil, soybean oil,

November 6 WATER ● We need on average about 2-3 liters a day of fluids ● Preferably from water ● Unsweetened tea ● White tea, green tea, black tea ● Coffee—mindful of sugar and cream as well as caffeine a day ○ 300-400mg of caffeine a day (150mg in a cup of coffee) ● Juice ○ Not too many calories from just sugar ● Diet soda ○ Not optimal because of chemicals ● Alcohol ○ Increases body water loss, takes away b vitamins, electrolytes ○ Drink in moderation (1 drink a day for a women, 2 a day for men) ○ diarrhetic (makes you dehydrated)

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How do you know if it’s enough water? ○ light color of urine ○ Depends on what you eat ○ Skin → feeling dried out, pull back quickly or sag? ■ Dehydration = sag down ○ Headaches lead to dehydration WEIGHT MANAGEMENT ● You cannot measure health on a scale ● Largest weight gain between ages of 24-38 years old ○ Biggest changes ahead: job, responsibilities, relationships, increased income ● Healthy as we possibly can without being excessive

REVIEW NOTES: NUTRITION TEST 11/29- Nutrition is not a component of fitness ● Nutrition (chapter 8) ○ 5 food groups ■ What they are, examples of them ○ 6 categories of nutrients ■ What nutrients are found richly in what food groups ○ Energy substrates ■ Lipids, proteins carbs = nutrients and energy ■ Alcohol gives energy, but no nutrients ○ Functions of each in the body ○ Different kinds of sub nutrients and how it influences health ○ Fiber, amino acids, types of lipids, which would be most beneficial to health ○ Vitamins and minerals ○ Insoluble and water soluble vitamins ○ Iron, calcium, potassium and sodium (where do you find them in body and what do they do in the body?) ○ Calcium = 1000 mg/day or 3 glasses milk/d or 3 cups broccoli. Nervous system and muscle contraction ○ Sodium = associated with hypertension (blood pressure). AI = 1500 mg but 3000 is average ○ Potassium = corrective to blood pressure (found in fresh fruit → tomato, orange juice, potatoes, melons). Need 4700 mg/d ○ iron= anemia (blood deficiency) ○ Antioxidants (nutrients - essential or non essential) Vitamin C,E,A (Biokeritin) ○ Pomegranates ○ What % of calories should be coming from calories, proteins ■ Carbs- 45-65% of your calories ■ Proteins- 10 (kind of low, stay to 15-25) -35% of your calories ■ Fat- 20-35% of your calories

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Weight management (chapter 9) ○ 3,500 calories in 1 pound of fat ■ Exercising 25-45 min per day ■ 150-250 calorie deficit per day ■ 1,500 calorie per week ○ Exercise for weight loss■ Cardio ■ Weight lifting/training = increases muscle density ○ Not overdoing it, or following unhealthy diets ○ If a person gets too caught up in controlling their weight, it can cause eating disorders ■ Anorexia ■ Bolliema ○ Healthy weight management ■ Eating regular meals ● Balancing with each meal with proteins and fibers ■ Snacks ■ Sleep regularly

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Stress management (chapter 11) ○ Positive stress - eustress ■ Helps motivate us and keep us focused ○ Negative stress- distress ■ Can create physical and mental health issues ○ We respond the same (stress response) to positive and negative stress ■ Increase blood pressure ■ Increase heart rate ■ Sweating ■ Fight or flight ■ Adrenaline ○ Relax response ■ Breathing exercises (deep breathing) ■ Yoga ■ Meditation ■ Prayer ■ Listen to music ■ Exercise ■ Social support ■ Nature ■ Art ■ Cooking

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Cardiovascular health (chapter 10)

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Arteriosclerosis ■ Plaque build up and inelasticity in the arteries ■ Reduced blood flow to tissue Atherosclerosis ■ Plaque build up in the arteries ■ Reduced blood flow to tissue Factors that increase our risk: ■ Smoking (tobacco use) -controllable ■ Diabetes -controllable ■ Obesity -controllable ■ Stress (blood pressure) -controllable ■ Hypertension -controllable ■ Inactivity - controllable ■ Poor diet (high in lipids in saturated /trans fats) ■ Alcohol use - controllable ■ Gender -uncontrollable ■ Age - uncontrollable ■ Family history -uncontrollable ■ Cholesterol - controllable ● Controllable vs uncontrollable Which fat is the most heart healthy? ■ Monounsaturated (good fats) ● Olive oil ● Avocado ● Omega 3 (polyunsaturated fat= fish, salmon, tuna)

Cancer (notes) ○ Second highest leading cause of death in the US ○ Malignant tumor- can spread ○ Benign- tumor ○ Inflammation, radiation, genetics, hormonal factors, to the mutation of cells ○ Diet and exercises, reduction of alcohol, can influence our likelihood of developing cancer ○ Skin- most common cancer in both men and women ○ Men- prostate, colon, lung ○ Women- breast, colon, lung

Short answer: Explaining, defining, factors that contribute to a certain situation or healthy lifestyle ● Dimensions of wellness ○ Spiritual ○ Occupational ○ Physical

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○ Emotional/Mental ○ Social ○ Intellectual ○ Environmental ○ Financial Components of physical fitness ○ Flexibility ○ Cardiorespiratory endurance ○ Muscular Endurance ○ Strength ○ Body composition

Aerobics Quiz Review: -nutrition -weight management -stress management -cardiovascular -cancer (chapters: 8,9,10,11) 50 multiple choice Short answer (explaining and defines, listing factors) KNOW -dimensions of wellness (8) Spiritual Mental/Emotional Financial Occupational Environmental Physical Social Intellectual -components of physical fitness (5) Muscle strength: how much force you can exert Muscle endurance: how many repetitions you can do of a certain force Cardiorespiratory endurance: how oxygen is distributed throughout the body during exercise using both the lungs and the heart Flexibility: the maximal amount of range of motion in a joint Body composition: percentages of fat bone water and muscle in human body

Nutrition is NOT a component of fitness

To know: Generally in nutrition: Nutrition: the study of food and nutrients, their digestion, absorption, metabolism and their effect on health and disease -5 food groups (examples and what they are) 1. protein 2. fruits 3. vegetables 4. grain 5. dairy/ dairy alternative -6 nutrients (identify what nutrients are found richly in what food groups) Grains → carbs, proteins, water (if its cooked), vitamins, and minerals Fruits → water, carbs, vitamins, minerals, fat *THE ONLY ONE THAT DOESN’T HAVE PROTEIN*Dairy → fats, protein, water (mostly milk), vitamins, minerals Vegetables →, proteins Protein → fats, protein Nutrients: substances in food that provide nourishment, they are needed to support body function and maintain health Serve 3 functions: provide energy, supports growth and development and regulate metabolism Macronutrients: carbs, fats, proteins(energy), water (no energy) Micro: vitamins and minerals -Calories is a measurement of energy 1.carbohydrates 2. proteins 3. fats 4. water 5. vitamins 6. minerals Carbohydrates: 45%-65% Simple: (mono/disaccharide) consists of chains of one or two simple sugars common: glucose, fructose, galactose- found in processed sugar fruit and dairy Glucose: key simple sugar because it plays a major role as the energy source for the body Glycogen: is the stores form of glucose (complex)- stored in liver and skeletal muscles Complex: (polysaccharide- starches, bread, fruits, veggies, nuts, legumes)long chains of sugar units linked together to form glycogen, starch, or fiber -dietary fiber: units of glucose and other monosaccharides that can’t be digested Class notes: -energy substrates, which nutrients contain energy (LIPIDS, PROTEINS, AND CARBS)

-alcohol (contains energy but isn’t a nutrient) -non-energy containing nutrients: vitamin, minerals, water -general idea about the function of each nutrient (what do they do in the body) Function of Carb: -energy -protein -help to use fat -flavor/sweeten food -regulate blood sugar -source of fiber -25-38grams of fiber per day -14g of fiber in 1,000 calories Function of fat:20-35% -storage form of energy -supplies essential fats -absorption and transport of fat soluble vitamins -insulates and protects organs Fat soluble vitamins (DEKA): Omega-3: alpha-linoleic, saturated fat Function of protein: -growth, maintenance and repair of body tissue -fluid balance -transport -energy -hormones -immune function Function of vitamins: -building and maintenance of body tissues -antioxidant roles -don’t provide energy -conversion of toxins into waste products Function of water: -universal solvent -helps transport dissolved nutrients and other substances Function minerals: -fluid regulation -muscle and nerve function

-structure of bones and teeth Sub nutrients (ex: complex, simple carbs and dietary fiber) Fats: Saturated: coconut oil, butter (7-8%) Unsaturated: Polyunsaturated fats: omega 3 and 6, 3 (salmon) 6 (corn oil)- heart healthy fats. Omega 3 is helpful for cognition and reducing inflammation Mono-unsaturated fats: heart healthy, avacado and olives Proteins: made up of amino  acids -diet provides 9 essential amino acids and 11 non-essential -non-essential is what the body can build -diet provides essential High quality complete proteins: contains ample amounts of all 9 essential amino acids (easy to digest) Ex: fish, poultry, soy, dairy, eggs Low quality protein: lacking 1 or more essential amino acids (black beans, rice, lima beans, corn, stir fry) Complementary proteins: -beans and rice -beans and corn -rice and lentils -peanut butter on bread -pea soup with bread -fiber, amino acids, type of lipids (saturated, unsaturated) -water soluble and fat soluble vitamins and what vitamins are found in each group Fat soluble vitamins: stay in the body longer, get them from animals DEKA -vitamin d: from the UV sun, salmon, tuna, egg yolk, Vitamin a (beta caratine turned into Vitamin A): milk, liver, egg yolk, carrots Vitamin e: oils & avocados Vitamin K: plants, clotting and bones formation Water soluble: water content, b complex vitamins such as: thiamin, riboflavin, niacin, biotin), protein rich foods, energy formation, tissue structure formation, RBC will not form correctly, Vitamin C (antioxidant, bone health) -where you find fat soluble vitamins and what they do in the body -fat soluble vitamins are stored in fatty tissue and the liver -iron, calcium, potassium, and sodium (where you find them and what they do in the body) -sodium: blood pressure (hypertension) -potassium is corrective to hypertension -iron deficiency anemia

-anti-inflammatory foods: antioxidants-nutrients that are essential or not essential and how it reduces free radicals in the body -antioxidants: Beta carotene (precursor to vitamin a), vitamin C, vitamin E -help damage free radicals (give you cancer) -what % of calories should come from: Carbohydrates: 45-65% of calories Protein: 10-35% of calories (10% is kind of low, stay closer to 15%) Fat: 20-35% of calories Don’t have more than 10% in oils Weight Management: -ways to assess a healthy weight -weight loss practices -3500 calories in a pound of fat -fat is stored as energy -to lose a pound of fat, the best practice is exercising (25-40 mins a day, 150-200 calories from exercise, half a pound of fat loss a week) -half a pound to a pound a week is healthy weight loss -exercise with the cleaning of the diet -exercise done for weight loss: cardiorespiratory -weight training and resistance/strength training: increases muscle density, more muscle is metabolically active (keep metabolism up, coupling this with cardio will expend more energy) -weight lifting by itself doesn’t expend calories, but it keeps the metabolism up -crash dieting: risk calories too much will slow down metabolism -if exercise excessively can cause injury or slow...