Key Concept Chapter 9 Energy, Weight, and Fitness

KEY CONCEPTS CHAPTER 9 Chapter 9 Energy, Weight, and Fitness, pg. 166-186 Key concepts: 131. Negative health risks are associated with being underweight and overweight. ● Underweight: ammenorrhea 132. Body fat: What is essential body fat and what are the appropriate % ages are for men and women? ● Essential Fat: fat that serves vital functions such as membrane integrity. ○ Men Essential Body Fat: 3-8% ○ Men Total Body Fat: 15-20% ○ Women Essential Body Fat: 12-14% ○ Women Total Body Fat: 25-30% ● Storage Fat: a major of our body fat is storage fat. Storage fat provides protection from extremes of environmental temperatures, and protection of internal organs against physical trauma. ○ Storage fat provides an efÏcient need for stockpiling energy so we can endure moderate fast. 133. Why are the % ages different for men and women? ● Because you have to consider the gender specific fat that women have, like their breasts, pelvic region, and booty. 134. What does the set point in the regulation of body fat levels refer to? ● Set Point: natural level/range that the body regulates or defends. ○ So pretty much set point means that after a while no matter how much weight we try to lose, we can only lose so much weight, and that is the set point. Because our body needs a certain level of energy stores, if we lose all the weight, we won’t have no energy. 135. Normalizing eating is essential to management of body composition. What are some ways to normalize our eating? ● Enjoy eating: eat with awareness, relaxation and without guilt, allowing ourselves to eat, in appropriate quantities, all the foods we enjoy. ● LetÝng hunger and satiety guide eating: “eating when hungry even when it's not a traditional mealtime, and it also means stopping when the first signs of satiety even if there is still food on the plate. 136. Physical activity is associated with positive effects on body composition. What is the difference between physical activity and physical fitness? ● Physical activity: any body movement produced by skeletal muscles that requires energy expenditure. ● Physical fitness: physical activity describes the action or movements that we make, so physical fitness is the limits on the actions that we are capable of making. ○ 3 major components of physical fitness ■ Flexibility: being able to move muscles to their full extent without injury. ■ Muscular strength and endurance: our muscles being able to perform a hard or prolonged workout. ■ Cardiovascular endurance: ability of the body to take in, deliver, and use oxygen for physical work. ● Cardiovascular endurance is the best physiologic index of total body endurance. 137. What are 6 benefits of regular exercises? ● ● ● ● ● ● ● ● ● Increase your chances of living longer. Feel better about yourself. Decrease your chances of becoming depressed. Sleep well at night. Move around more easily. Have stronger muscles and bones. Stay at or get to a healthy weight. Be with friends or meet new people. Enjoy yourself and have fun. 138. How does carb loading help an athlete’s performance? ● Carb loading: process of changes the type of food you eat and adjusting the amount of training to increase glycogen stores in the muscle. ● Consuming carbohydrates before and during exercise will delay the onset of fatigue and allow the athlete to compete longer. ● To achieve maximum muscle glycogen stores, athletes should have a high carb diet as part of their regular training program. ○ At least 60-70% of their total kcal should come from carbohydrate. 139. What are the protein needs of the athlete as opposed to the non-athlete? ● Non-athlete: 0.8 g/kg of body weight per day. ● Athletes: 1.5-2 g/kg of body weight per day. EXTRA STUFF SHE SAID TO KNOW!!!  REE: REE is the energy a person expends in a normal life situation while at rest, and it includes some energy the body uses following meals and exercise. It accounts for approximately 60% to 75% of our total energy needs.                Calculating a BMI o Weight (kg)/ Height (m^2) Eat more plant-based food, have biggest meal in the morning. 2000 calories a day. 1200-1500 sodium a day 225-325 g of cars with half being whole grain. Should make up to 45-65% of diet. 0.8 mg/kg per day of protein. 45-75 g of fat. No more than 10% should be saturated. How many grams of carbs do you need to burn 600 calories for an hour? o 600 kcal/4 g= 150 g Glucose is the most efficient source of energy. Phospholipids are found in animals and not in plants. Vitamin K is good for clotting and its an antioxidant. Fast food consumption has grown the most since 1977. Malnutrition: is a condition resulting from an imbalanced nutrient and/or energy intake. Malnutrition is both undernutrition and overnutrition—consumption of too few nutrients or too low an energy intake and excess nutrient or energy consumption Over-nutrition is consumption of too many nutrients and too much energy in comparison with DRI values. North Americans generally over-consume saturated fats, which is a risk factor for the development of heart disease. Non-nutrition: is the consumption of not enough energy or nutrients in comparison with DRI values. This means either not eating enough food to take in all the essential nutrients or eating enough food for energy but choosing foods that lack certain nutrients.   As a lipid group, sterols are critical components of complex regulatory compounds in our bodies and provide basic material to make bile, vitamin D, sex hormones, and cells in brain and nerve tissue.  These pyramids differ from MyPlate in the number of servings of animal foods, legumes, varieties of fruits and vegetables, nuts, and seeds recommended • • • • Osmosis: a solvent passing through a semipermeable membrane from a less concentrated solution into a more concentrated one, equalizing the concentrations on each side. Diffusion: passage from high concentration to low concentration. Isotonicity: two solutions having the same osmotic pressure across a semipermeable membrane. Allows for free movement of water without changing the concentration on either side. Renal circulation: supplies blood to the kidneys by renal arteries, branches from the abdominal aorta and returns blood to the ascending vena cava.