kin 135 test 2

fat incorporated in various tissues of the body, critical for normal body functioning

tissue in which fat is stored. fat cells

fat located under the skin

fat located around major organs; also called intraabdominal fat

the percentage of total body weight that is composed of fat

body weight above the recommended range for good health

severely overweight, characterized by an excessive accumulation of body fat

visceral

• doubles
• 10-20

• 40 for men
• 35 for women

absent or infrequent menstruation, sometimes related to low levels of body fat and excessive quantity or intesity of exercise

a measure of body weight correlating highly with more direct measures of body fat, calculated by dividing total body weight (in kilograms) by the square of body height (in meters)

• autopsy
• underwater weighing

used to assess body composition. measure the thickness of skin folds at several different sites on the body

what you use to measure skinfolds

sends a small electrical current through the body to measure the body's resistance to it. another way to measure percent body fat

waist to hip ratio

• 1. set goals
• 2. select activities
• 3. set a target frequency, intensity, and time (FITT) for each activity
• 4. set up a system of mini-goals and rewards
• 5. include lifestyle physical activity in your program
• 6. develop tools for monitoring your progress
• 7. make a commitment

• fun and interest
• your current skill and fitness level
• time and convenience
• cost
• special health needs

• Frequency
• Intensity
• Time
• Duration

• Frequency: 3-5 days per week
• Intensity: 55/65-90% max heart rate
• Time: 20-60 mins
• Type: continuous rhythmic activities using large muscle groups

• Frequency: 2-3 nonconsecutive days
• Intensity: sufficient resistance to fatigue muscles
• Time: 8-12 reps 1 or more sets
• Type: resistance exercises for all major muscle groups

**** exercises that use body weight for resistance also build strength and muscle endurance****

goals and rewards

be more active during your daily routine

• 1. start slowly and increase fitness gradually
• 2. find and exercise buddy
• 3. ask for support from others
• 4. vary your activities (cross training)
• 5. cycle the duration and intensity of your workouts
• 6. adapt to changing environments and schedules
• 7. expect fluctuations and lapses
• 8. choose other healthy lifestyle behaviors

the science of food and how the body uses it in health and disease

substances the body must get from foods because it cannot manufacture them at all or fast enough to meet its needs. these nutrients include proteins, fats, carbs, vitamins, minerals, and water

an essential nutrient required by the body in relatively large amounts

an essential nutrient required by the body in minute amounts

the process of breaking down foods into compounds the gastrointestinal tract can absorb and the body can use

a measure of energy content in food; aka calorie

an essential nutrient that forms important parts of the body's main structures (muscles and bones) as well as blod, enzymes, hormones, and cell membranes; also provides energy

• 1. proteins
• 2. carbohydrates
• 3. fats
• 4. vitamins
• 5. minerals
• 6. water

fats

fat with a molecule of glycerol and 3 fatty acid chains

• saturated is animal fat
• unsaturated is plant fat

the building blocks of proteins

vegetables such as dried beans and peas that are high in fiber and are also important sources of protein

a process that produces a mixture of saturated fatty acids and standard and trans forms of unsaturated fatty acids

a type of unsaturated fat produced during the process of hydrogenation; trans fats have an atypical shape that affects their chemical activity

a waxy substance found in the blood and cells and needed for synthesis of cell membranes, vitamin D, and hormones

blood fat that  transports cholesterol to organs and tissues, excess amounts result in the accumulation of fatty deposits on artery walls (bad cholesterol)

blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease (good cholesterol)

• saturated: animal fats, butter cheese
• trans: deep fried foods, stick margarine
• monounsaturated: plants and nuts

• Polyunsaturated fats are
• omega 3 and omega 6: fish oils etc

an essential nutrient: sugars, starches, and dietary fiber are all carbs

a simple sugar that is the body's basic fuel

a starch st ored in the liver and muscles

the entire edible portion of a grain such as wheat, rice, or oats

a measure of how a particular food affects blood glucose levels

soft drinks, candy, desserts, and sweetened fruit drinks

nondigestible carbs provided by plants. helps you poop

nondigestible carbs either isolated from natural sources or synthesized, may be added to foods and dietary supplements

the total amount of dietary fiber and function fiber in the diet

fiber that dissolves in water or is broken down by bacteria in the large intestine

fiber that does not dissolve in water and is not broken down by bacteria in the large intestine

• carbon-containing substances needed in small amounts to help promote and regulate chemical reactions and processes in the body
• they are organic

they help unleash the energy stored in carbs, proteins, and fats

substances that protects the body. binds oxygen, dontates electronsk, repairs damage to molecules

inorganic compounds needed in relatively small amounts for the regulation, growth, and maintenance of body tissues and functions

a deficiency in the oxygen-carrying material in the red blood cells

bones become brittle and thin and break easily due to insufficient calcium intake

• 50 - 60%
• helps regulate body temperature, transport substances around the body, lubricates and cushions

no. the FDA does not authorize or test dietary supplements or require a demonstration of their safety before they are put on the market

A microrganism that causes disease

• E. Coli comes from meat
• Salmonella comes from eggs and poultry

no because the levels used are well below any that could produce toxic effects

• Clean: hands, surfaces, etc
• Separate: raw, cooked and ready-to-eat foods
• Cook: foods to safe temperature
• Chill: refrigerate perishable foods promptly

influence body size & shape, body fat distribution, & metabolic rate. also effect the ease with which weight is gained as a result of overeats and where extra weight is added

energy required to maintain vital body functions, including respiration, heart rate, body temperature, and blood pressure, while the body is at rest