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Whats the program variables of making a resistance training design?(7)
- Needs analysis
- Exercise Selection
- Training Frequency
- Exercise Order
- Training Load and Repetitions
- Rest Periods
What is hyper trophy?
increase in muscle size
What are the 5 factors of a healthy body weight?
- 1. is appropriate for your age
- 2. Is maintained without constant dieting
- 3. Is acceptable to you
- 4. Is based on family history of body shape and weight
- 5. Promotes good eating habits and allows for regularphysical activity
What are some symptoms of being underweight?
female triad: anorexia nervosa/bulimia nervosa, menstrual dysfunction & bone demineralization
What are some symptoms of being overweight?4
- coronary heart disease
- high cholesterol
what are symptoms of obesity and how much more severe is it then being overweight?
- 1. Hypertension (2.9x)
- 2. high cholesterol (1.5x)
- 3. diabetes (2.9x)
\determining if a person's body weight is healthy should also include ?(3)
- 1. BMI Body Mass Index
- 2. Measuring body compostion
- 3. Assessing the pattern of fat distribution
What is rest of training determined by? (4)
- 1. Goal of training
- 2. relative load lifted
- 3. Training status
- 4. type of excercise
What is BMI?
Body Mass Index, expresses the ratio of a person's weight to the square of their height
What are 5 limitations of the BMI?
- 1. High in muscle mass
- 2. Under age of 18
- 3. Pregnant or nursing
- 4. over 65 years old
- 5. in certain ethnic and racial groups
What are 5 ways the body fat and lean muscle mass can be measured?
- 1. underwater weighing
- 2. skinfold measurements
- 3. bioelectric inpedance analysis
- 4. near infrared reactance
- 5. bod pod
What is somatotyping?
assessment of body physique, been tried to predict performance attributes
What are three types of somatotyping? (based on anthropometric measurements) and define each one.
- 1. Ectomorphy - thin bodied, dominated by linearity ("Stretched out")
- 2. Endomorphy - broad bodied, dominated by increased body fat/roudness
- 3. Mesomorphy - powerful, dominated by muscularity
Whether a person gains or loses weight depends on (5) what factors?
- 1. energy intake vs energy expenditure
- 2. genetic factors
- 3. behavioral factors
- 4. childhood weight
- 5. social factors
What are the 3 components of energy balance?
- 1. Basal metabolic rate (BMR)
- 2. Thermic effect of food (TEF)
- 3. Energy cost of physical activity
What is BMR?
Basal Metabolic Rate, energy expended to maintain resting functions of body
highest proportion of total energy expenditure
What increases and decreases your BMR?
- More lean tissure increases BMR
- BMR decreases with age
What is TEF ( Thermic Effect of Food?)
Energy expended to process food
What 3 environmental factors in childhood can influence?
- 1. Food choices
- 2. Activity levels
- 3. later adult behaviors
What increases if a child is overweight when they were youngeR?
risk of heart disease and premature death as an adult
Define Hunger vs Appetite
Appetite, a psychological desire to eat, can cause people to over eat
Hunger, body's need to eat
What are 5 social factors that can influence our diet?
- 1. Family or cultural traditions
- 2. holidays and celebrations
- 3. easy access to high fat foods
- 4. less physicallya ctive lifestyles
- 5. societal expectations of the "perfect" body
How to calculate your energy needs ?
- 1. Calculate BMR
- BMR = weight(kg) x 1 x 24 (for men)
- BMR = weight (kg) x 0.9 x 24 (for women)
- 2. add the energy required to maintain your activity level to your BMR
- -ranges from 25% if sedentary to 100% more if very active
How to acieve and maintain a healthy body weight?
- -gradual change in energy intake
- -regular and appropriate physical excercise
- - application of behavior modification techniques
- -following recommended serving sizes
- -reduced intake of high fat and high energy foods
- -regular excercise(to increase energy expenditure and BMR)
When should weigh tloss medications and herbal supplements only be used?
If person has BMI of 30 or a BMI of 27 and other health risk factors
What should (5) effective weight gain include?
- 1. eating 500/1000 extra kcal/day
- 2. eating frequently throughout day
- 3. maintaining a balanced diet, limiting fat intake to 15-30% of total energy intake
- 4. avoiding tobacco products(depress appetite and increase BMR)
- 5. regular exercise with resistance training
What means you are underweight and what are the risksin volved?
BMI below 18.5, increases the risk of infections and illness and can even be fatal
can be just as unhealthy as overweight
What does it mean to be overweight and what are the risks involved?
- - BMI between 25 - 29.9
- - increases the risks of high blood pressure, heart disease, type 2 diabetes, sleep disorders, osteoarthritis, gallstones
- - can lead to obesity
What means you are in obesity?
- BMI over 30 = obesity
- class 1 obesity is BMI 30 - 34.99
- class 2 obesity is 35 - 39.99
- class 3 bmi over 40
What are 6/10 of the leading causes of death in canada?
What are some (6) guildlines for healthy eating?
- 1. make half your grains whole
- 2. vary your veggies
- 3. focus on fruits
- 4. know your fats
- 5. get your calcium - rich foods
- 6. go lean with protein
What is the healthy pyramid test?
What percentages of protein, fat and carbs should take up your diet?
- Protein 10 - 35 %
- Fat 20 - 35 %(No more than 10% saturated fat)
- Cars 45 - 65 %
What (4) influences nutrition?
- 1. health
- 2. appearance
- 3. behaviour
- 4. mood
What (3) is the role of nutrients in diet?
- 1. growth and development
- 2. provide energy
- 3. regulate metabolism
What are the 6 classes of nutrients?
- 1. carbs
- 2. proteins
- 3. fats
- 4. vitamins
- 5. minerals
- 6. water
What is difference between soluble and insoluble fiber, and what does it do?
soluble - decreaes cholesterol levels (found in oat bran, fruits and veggies)
insoluble - reduces risk of colon cancer(found in wheat bran and grains)
What is the recoommended amount of fiber per day?
25 - 40 g
Whats the differences between the 2 types of fat?
- Saturated - animal sources, solid at room temp
- unsaturated(poly or mono)-veggie sources, liquid at room temp
What are high levels of protein intake?
2g/kg/day can be harmful to the body
what are teh caloric content of carbs, protein, fats, and alcohol?
- carbs = 4 cal/g
- protein = 4cal/g
- fats = 9cal/g
- alcohol = 7cal/g
What are the 2 types of vitamins?
fat soluble and water soluble
What vitamins contain a lot of antioxidants?
vitamin a b c and selenium
what are some foods that are high in antioxidants?
broccoli, cataloupe, carrot, kale, mango, pumpkin, red pepper, spinach, strawberryes, sweets potato, acai berry
who may benefit from supplementations? (6)
- 1. pregnant/lactating women
- 2. alcoholics
- 3. elderly
- 4. women with severe menstrual losses
- 5. strict vegetarians
- 6. individuals taking meds or with diseases which inhibit nutrient absoption
What are 6 functions of water?
- 1. comprises about 60% of body weight
- 2. chief component of blood plasma
- 3. aids in temp regulation
- 4. lubricates joints
- 5. shock absorber in eyes, spinal cord, and amniotic sac(during pregnancy)
- 6. active participant in many chemical reactions
A healthful diet is... (4) and define each one
- 1. adequate - provides enough energy, nutrients, fiber, and vitamins to support a person's health
- 2. moderate -
- 3. balanced - contains the right combinations of foods to provide teh proper balance of nutrients
- 4. varied - refers to eating many diff types of foods each day
What are the (4) tools for deisigning a healthful diet?
- 1. Food labels
- 2. dietary guidlines
- 3. food guides
- 4. diet plans
What are some other food guides in North america?
- 1. the usda mypyramid
- 2. vegetarian diet pyramid
- 3. mediterranean diet pyramid
- 4. healthy eating pyramid (developed by havard school of public health)
What is brent's 12 healthiest nutrient dense foods?
avocadoes, tomoato, spinach, broccoli, skim milk, almonds, raspberries, citrus fruits, pineapple, garlic, salmon, turkey
seriving of meat is about..
deck of cards
serving of pasta or rice is about..
size of tennis ball (1cup)
peanut butter serving is ...
(two tablespoons) size of ping pong ball
serving of vegetables is
(1/2 cup) size of baseball
serving of dried fruit is
1/4 cup, size of golf ball
serving of cheese is
one oz, about 6 dices
serving of fish
3oz, size of cheque book
serving of baked potato is ..
size of computer mouse
serving of pancake is
size of cd
serving of nuts is
size of egg
Serving of potato chips/pretzels/pop corn is
size of a tea cup
serving for a bagel is
size of hockey puck