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Cards In This Set
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What are the 4 top nutritional issues for the college aged population?
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1. Skipping breakfast2. eating most calories after 4 p.m.3. ignoring whole fruit and vegetables4. drinking too many of your calories
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What are some risks associated with the nutritional issues?
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1. generally associated with increased evening eating2. can lead to higher body fat levels, harder to stay awake in class and poorer quality of sleep3. higher calorie, higher fat, lower fiber intake which can lead to bowel trouble >:-(4. rapid increase in blood sugar levels resulting in energy level swings... increased hunger and fast weight gain
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What are some ways to make changes/improvements with nutrition?
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1. eat breakfast! it only counts if its before 10 am.2. try some high fiber and even protein foods3. keep fruits and veggies in your room. 4. drinking water if you're thirsty
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What are some common ingredients in energy drinks and what are the major concerns with consuming them?
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80 mg of caffeine1000 mg of taurinemajor concerns: plays a role in muscle contraction, especially the heart
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What is high-fructose corn syrup and what is it used for? is it considered a "natural" product?
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-It is an inexpensive, very sweet, preservative-It is NOT a natural product because it is required to have at least one genetically modified enzyme to produce it.
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What is fiber and what can an adequate intake of fiber help prevent?
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-fiber is the non-digestive part of plants-Adequate fiber intake can prevent colon cancer, heart disease, and constipation!!
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What are the two recommendations for the adequate intake of fiber?
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-25 g/day for women and 38 g/day for men-14 g of fiber per 1000 calories a person eats
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What are the relative
advantages of eating foods high in complex carbohydrates and fiber? What are suggestions for some of these
foods
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Carbohydrates: they protect against rapid increase in blood glucose levelsFiber: keeps you feeling fuller longer, helps block the absorption of some dietary cholesterol into blood stream and protects against rapid increases of blood glucose levelsSuggestions: fructose, cereals, legumes (beans)
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What is muscular strength and how do you improve it? How do you assess muscle strength?
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-Muscular strength is the amount of force the muscle can product with a single maximum effort-You assess muscle strength by the amount of weight you can lift
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What is muscular endurance and how to you improve it? how do you asses muscular endurance
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-Muscular endurance is the ability of a muscle to contract repeatedly and continuously-Assess it by lifting weights
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What are the two primary types of muscle fibers discussed in class?
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Slow twitch: fatigue resistant, no rapid or forceful contraction, oxidated energy systemsfast twitch: get fatigued, contract rapidly, non oxidated system
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What are some of the physiological and psychological benefits of muscle fitness training?
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Make you feel better/ anything positive
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What are the 6 myths of strength training as well as the explanations for why they aren't true
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1. strength training will bulk you up. -Men become bigger while women get lean and toned because they lack testosterone to build large muscles2. Cardio is best to lose weight- A combination is best, and strength training is most efficient because it increases your metabolism the whole day3. No pain no gain- pain is bad and we don't want to over exert ourselves4. fat becomes converted to muscle- fat cells decrease in size and they don't convert to protein5. extra muscle will turn to fat when not used. All macronutrients can be fat if not used. make sure that your input and output are balanced6. if i keep doing sit ups, i will get a 6 pack.- spot reduction doesn't work. Body composition: you will be developing muscle but need to lower your body fat levels to show the muscles.
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What are the benefits of using weight machines? Free weights?
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-Muscle strength and endurance can be developed using both-Exercise machines: generally safer and more convenient-free weights: requires more care and balance and strength transfers to daily activies
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What do the terms static and dynamic exercises refer to?Concentric and eccentric contraction?
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Static: isometric- muscle contraction without a change in the length of muscleDynamic: isotonic- muscle contraction with a change in the length of muscleConcentric: muscle applies force as it shortenseccentric: muscle applies force as it lengthens
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