Shawn WilkinsonP.E. Study Exam (4-28-07)

Chapter 7o Vocab

Nutrition – The process of taking in food and using it for energy, growth, and good health

Nutrients – Substances found in food that your body needs in order to grow, have energy, and stay healthy

Calorie – Unit of measurement used to express the potential energy of food

Recommended Dietary Allowance (RDA) – Recommended amount of a nutrient needed to meet the nutritional needs of almost every health person in a specific age group

o Six Major Nutrients Carbohydrates – Starches and Sugars that provide energy

Simple Carbohydrates o Digested quickly. o Contain refined sugars and few essential vitamins and

mineralso Fruits, fruit juice, milk, yoghurt, honey, molasses and

sugar Complex Carbohydrates

o Take longer to digesto Packed with fiber, vitamins and mineralso Vegetables, breads, cereals, legumes and pasta

4 calories/gram Supplies fiber 58% or higher of diet (48% complex)

Proteins – Nutrients important for growth, maintenance, repair of tissue Complete Proteins

o Contains all of the essential amino acids to humans and most animals

o Milk, cheese, and eggs Incomplete Proteins

o Does not contain all of the essential amino acids to humans and most animals

o Corn, Rice, and wheat Made up of amino acids 10-12% of diet 4 calories/gram

Fats – Nutrients that provide stored energy, keep the skin healthy, provide and carry the fat soluble vitamins, and promote normal growth Saturated Fats(Bad)

o Butter Unsaturated Fats(Good)

o Olive Oil HDL(Good) LDL(Bad) 20-30% of diet 9 calories/gram

Minerals – Nutrients that strengthen bones and teeth Important for building & regulating fluids Help keep blood healthy, and keep the heart and other organs

working properly Very small amounts of diet (specific for each mineral)

Vitamins – Substances that aid in absorbing and using the nutrients and help to regulate the body’s functions Fat Soluble Vitamins

o A, D, E and Ko Dissolve in fat before they are absorbed in the blood

stream to carry out their functions Water Soluble Vitamins

o B and Co Water-soluble vitamins dissolve in water and are not

stored ,and they are eliminated in urine Amount of diet varies with specific vitamins

Water Drink 2-3 quarts daily 70% of your total body weight All body systems depend on it! Drink water before, during, and after exercise

o Problems A plate of “nacho tots” from the Vortex (one of Ms. Burnette’s favorite

meals) contains 3000 calories with 68 grams from fat, 136 grams from carbohydrates, and 10 grams from protein…

Chapter 8 and 9

o Good Diet Has a variety of food, physical activity, grains, vegetables, fruits, low

in fats, low in cholesterol, moderate sugars, moderate salt, and moderate sugars

o Vocab Cholesterol

Waxy, fatty-like material manufactured in the body and used by the body in many chemical processes

Also found in many foods of animal origin When level of cholesterol in the blood is more than needed by the

body, excess is deposited on the lining of the arteries (leading to cardiovascular problems – heart attack)

Total cholesterol for a teenager should be below 170 Basal Metabolic Rate (BMR)

The rate at which your body burns food and nutrients to perform normal, minimal bodily functions at rest

o Males = approx 1,500 calories/dayo Sedentary person = +200-300 calories/dayo Average person = +1,000 calories/dayo Extremely active person = +1,800-3,800 calories/day

Overweight Weighing more than most people your age, sex, and height

Obese Being very overweight Determined by skin fold measurements

o Obese Body Fat > 25% for maleso Ideal Body Fat > 15% for males

Lean body mass Muscle, bones, tendons, ligaments, internal organs

Body fat percentages Fat weight

Ectomorph Thin, slender body build, lack of muscle contour

Mesomorph Athletic, muscular body build, bone and muscle development are

prominent Endomorph

Heavy, rounded, some-what flabby body type, limited muscular development

o Snacking Eating several small meals instead of three big ones helps keep your

metabolism high, and helps maintain a more stable level of blood sugar

o Fact

A pound of fat = 3500 calorieso Eating Disorders

Bulimia A person with bulimia eats a lot of food in a short amount of time

(binges) and then tries to prevent weight gain by getting rid of the food, called purging(throwing up for example)

Anorexia Nervosa Control body weight by voluntary starvation, purging, vomiting,

excessive exercise, or other weight control measures, such as diet pills or diuretic drugs.

Overeating Well. I think you understand.

Chapter 10

o Facts Body reacts in a similar manner whether the stress is good (positive)

or bad (negative).o Vocab

Stressors Things that cause stress

Eustress Positive stress (Body reacts the same!!)

Distress Negative stress (Body reacts the same!!)

Endorphins Stress & pain-relieving substances produced naturally by the

bodyo Stages

Body recognizes the stressor & prepares for “fight or flight” (dealing with or escaping the situation) by releasing hormones such as adrenaline.

An increase in heart rate & respiration rate An increase in blood pressure An increase in blood sugar level to provide energy An increase in muscular tension An increase in perspiration Sharpening of senses

Pupils of eyes dilate Digestion slows down

o Illnesses Heart disease Stroke High blood pressure Migraine headaches Stomach ulcers Kidney problems Neck or lower back pain Chronic fatigue Bowel problems General anxiety

o Coping and Preventing Be Assertive Establish challenging & attainable goals Exercise

Chapter 11 and 12

o Vocab Cardio respiratory fitness

The ability to perform moderate to high intensity exercise using the large muscles of your body for a prolonged period of time

Heart Fist-sized; circulates 2000 gallons of blood per day Consists of two pumps

Pulmonary pump Right side Sends blood to the lungs and the left side of the heart

Systemic pump Left side Sends blood throughout the body

Atria Upper chambers

Ventricles Lower chambers

Septum Wall of muscle that separates the left & right chambers

Aorta Largest artery in the body

Coronary arteries Branches out from the aorta & supply the heart with its own

oxygen Heart rate

Lower is better Pumps more blood with each beat

Arteries Carry oxygen rich blood away from the heart to the body

Capillaries Where the oxygen & nutrients are exchanged for carbon dioxide

& waste products Veins

Carry oxygen poor blood back to the heart by the vena cava Valves inside veins keep blood flowing forward

Systolic Pressure on arteries as blood leaves the heart 100-140

Diastolic As the ventricle refills, arterial pressure falls, and the low point is

the diastolic 70-90

Hypertension- high blood pressure Greater than 140

Red blood cells Lifespan of 120 days & replenished by the bone marrow; contains

hemoglobin Hemoglobin

Carries oxygen & gives them their red color White blood cells

Fight infections. (high w/leukemia) Platelets

Stop flow of blood when an injury occurs; forms a blood clot Plasma 55 % of blood Water base Helps to regulate body temp. Contains essential minerals, enzymes, fats, sugars, oxygen &

carbon dioxide. Hemophiliacs

Free bleeders Anemia

Low red blood cell count Diaphragm

Muscle that separates the chest cavity from the abdominal cavity

As it contracts, an area of lower pressure is created, allowing air to come into the lungs (inhalation)

As the muscle relaxes, air is forced out (exhalation) Training effects

Increases the depth of breathing, decreases the breathing rate, resulting in more efficient breathing

Aerobic Means with oxygen Causes a steady & heart rate levels off Walking, jogging, running, cycling, swimming, and rowing

Anaerobic Means without oxygen Intensity is high & there is not enough oxygen to meet the energy

demands Sudden intensive, explosive muscle contractions occur & oxygen

debt occurs Sprinting & weight lifting

Coronary artery disease Buildup of fatty deposits (plaque) inside the coronary arteries Can lead to atherosclerosis

o Narrowing of the arterieso This can lead to forming a clot that creates a blockage

Strokes Blood supply to part of the brain is blocked Caused by deposits in the carotid artery or the brain or a blood clot

(thrombus) Also another type of blood clot (embolus) that travels to a spot in

an artery & blocks it (an embolism) A weak spot that bulges in an artery is called an aneurysm & it can

rupture Strokes can affect memory, speech, hearing, vision or muscular

function Warning signs-numbness or weakness on one side of the body;

dizziness; falling for no reason; loss of speech or memory; temporary problem with vision in one eye

Congestive heart failure Occurs when the heart cannot pump all of the blood out of it Fluids can accumulate in the heart, lungs, veins & kidneys

High blood pressure- > 140/90 Triglycerides

Composed of 3 fatty acids & glycerol, & contribute to the formation of plaque on the arterial walls

Overload Frequency (4 x’s per week) Intensity (60-85% of max HR) Time (30 min.), Type (aerobic)

Progression Run a longer distance, run same distance in a faster time, increase

the intensity, increase the number of days Specificity

Type of training determines which fitness component improves.o Facts

The Cardio respiratory System supplies the body with oxygen Oxygen poor blood is delivered by the veins into the right atrium,

which pumps blood into the right ventricleo Risks of Cardiovascular Disease

Person Heredity

o Individuals with relatives who contracted CV disease prior to age 60 are at a greater risk

o Sometimes is caused by lifestyle Age

o Older people become more sedentary, gain weight, & eat poorly

Gender

o Males are at a higher risk than females Race

o Blacks have a higher incidence of high blood pressure Risk Factors

Physical inactivityo Lower levels of cardiorespiratory fitness

Cigarette smokingo Damages arterial walls which allows the cholesterol to be

more easily deposited forming plaqueo Increases risk of formation of blood clotso Carbon monoxide replaces some of the oxygen carried by

the red blood cellso Increases heart rateo Increases blood pressureo Increases LDL (bad)

Obesityo Causes heart to work hardero Increased risk of diabetes which increases risk

Computing Heart Rate

Chapter 13 and 14o Vocab

Muscular Strength

Max amount that can be exerted in a single contraction. Muscular endurance

Ability of a muscle group to continue to perform over a length of time.

Muscle Band of fibers held together by connective tissue The number and type of muscle fibers are determined at birth Men get more muscle definition after puberty than women because

of the amount of testosterone their body produces Hypertrophy

Enlargement of a muscle fiber due to work Atrophy

A muscle fiber becomes smaller because of non-use Three types of muscle fibers

Slow-twitcho Slow to contract, continue performing for long periods of

timeo Rich blood supply with oxygen makes them important for

aerobic activities. Fast-twitch

o Not well supplied by blood vessels, reduced capacity for using oxygen

o Used in sprinting, jumping and other speed and power activities.

Intermediate fast-twitcho Characteristics common to botho Better blood supply than fast o High intensity and moderate duration activities

Three types of Muscle Contractions Concentric

o Shortening of muscle fiber, one end remains stationary, other end pulls bone at joint

Eccentrico Lengthening of muscle fiber while it is contractedo A gradual release of the contraction as when you lower a

weighto Muscle returns to original state

Statico Muscle remains in partial or complete contraction without

changing its length

Three types of strength gaining programs Isometric

o Contraction of muscle with no change in length

o Ex. pushing against wall or pushing palms together o Disadvantage-Strength is not gained through the entire

range of motiono Advantage-can be performed almost anywhere

Isotonico Lifting a resistance through a full range of motiono Ex. biceps curlo Weakest joint position will determine how much weight

you can lifto Everything in our weight room is isotonic

Isokinetico Contractions where muscle contracts maximally at a

constant speed over a full range of motion with variable resistance

o As the angle changes, the resistance changeso Very expensiveo We do not have any; used in rehab centers

Repo One single completion of the exercise

Resistanceo Amount of weight lifted

Seto A certain number of reps performed without rest

o Effects of Strength Training on the Muscular System Size of muscle temporarily increases because of increased blood flow Body temperature rises Size of individual muscle fibers increase as a result of training The number of muscle fibers does not increase Muscles do not turn into fat when you stop training-they

atrophy(become smaller because of non-use) Variables concerned with strength training: train 3 to four non-

consecutive days or train upper body one day and lower body the next if you train every day

Chapters 15, 16, 17, 18o Chapter 15- Achieving Flexibility

Ability to move body joints through a full range of motion. Specific to a joint or series of joints. Flexibility tends to decrease as people age. Lower back problems can be prevented with adequate flexibility in the

lower back and hamstrings.o Benefits of Flexibility

Wellness-keeps muscles & joints moving without pain. Prevention of low back pain Healthy joints njury prevention

o Factors Which Limit Flexibility Bone structure Muscles & tendons Ligaments Fat Gender Injuries Low back pain Correct lifting techniques Correct sitting techniques

o Bone Structure: Joints Hinge - knee & elbow Ball & socket – shoulder & hip Sliding/gliding – wrist & ankle Pivot - neck Fixed – skull

Not acceptable for physical activity Image:

o Muscles, Tendons & Ligaments

Muscles- bands of fibers which enable us to move. Ligaments- attach a bone to another bone. Tendons- attach muscle to bone. Extension- straightening movement of muscles at a joint. Flexion – bending movement around a joint. Fat- can limit range of motion of a joint, as can weight training which is

not accompanied by flexibility. Gender- females generally are more flexible than males of the same age. Injuries- to joints, muscles, connective tissue or skin can affect

flexibility; scar tissue. Low back pain – 80% sometime in life; due to tight low back, weak abs,

tight hamstrings, weak quads, tight hip flexors & weak glutes.o Correct Lifting & Sitting Techniques:

See page 325o Principles of Training:

Warm-up Overload – frequency ( daily); intensity (slight tension); time ( 30

seconds); type (static). Specificity – gained in joints which are worked. Focus on lower back &

hamstrings. Progression – increase slowly

o Techniques Static – safe method; stretched to farthest point & held for 30 seconds or

more Ballistic – bouncing or bobbing; can cause pain & muscle soreness

and/or damage; can trigger the stretch reflex (painful muscle spasm which is the body’s protective reaction against overstretching).

Dynamic – used in warm-up for practice or competition by mimicking sport-specific types of activities. (used after static)

o Safety precautions Perform stretching within your own limitations. Progression should be gradual. Avoid ballistic stretches Partner stretching can be dangerous if your partner forces your body to

stretch too far.o Stretches

Shoulders & Chest Neck Triceps Quadriceps Hamstrings Lower back & Glutes Adductors Gastrocnemius

o Dangerous Exercises

Ballistic arm circles Neck circles Toe touch with locked knees Yoga plough Sitting quad stretch Hurdle stretch Deep knee bends, full squats, & duck walk **NECK, LOWER BACK, & KNEES!

o Chapter 16- Designing Your Fitness Program Goals- personal; long-term; short-term Maintaining the program

o Chapter 17- Becoming a Wise Consumer Advertising Rip-offs FDA recomendations. Osteoporosis - thinning of the bones which contributes to bone fracture,

especially in older people; due to lack of calcium in diet. Diuretic – increase urine production & thus the loss of water by the

body. Power bars, honey, sugar or sweets before competition or a workout

WILL NOT provide a burst of quick energy. Energy comes from food that is already digested & stored in your muscles.

Natural vitamins DO NOT have special benefits over synthetic vitamins. They have the identical chemical structures.

Supplements -DO NOT relieve stress. Stress tablets are a marketing scheme.

o Anabolic Steroids Synthetic versions of the male hormone testosterone Dangers: cancer of the liver, increased blood pressure, decreased

testicular size, decreased sperm production, liver failure, increased body hair, menstrual irregularities, acne, breast development (men),& aggressive or violent behavior.

Chapter 18o Lifetime Personal Fitnesso What will you take from this course, that will help you lead a healthy lifestyle?

References

o http://en.wikipedia.org/wiki/Complete_protein o Coach Gibbons powerpointso http://www.ivillage.co.uk/dietandfitness/nutrition/carbs/qas/

0,9582,267_156580,00.htmlo http://en.wikipedia.org/wiki/High_density_lipoprotein o Google o http://www.ext.colostate.edu/PUBS/foodnut/09312.html o http://www.4woman.gov/faq/Easyread/bulnervosa-etr.htm o http://en.wikipedia.org/wiki/Anorexia_nervosa o