opp exam 1

30 minutes of moderate intensity aerobic activity 5 days a week

20 minutes vigorous activity 3 days a week + resistance training 2 days/week

PURPOSE: balance cortisol levels, elevate growth hormone

• build collateral circulation
• increase mitochondrial activity
• burn fat
• *not exercising = smoking*

fruits and veggies:

• adults- 9/day
• children- 5/day

serving - 1/2 cup for adults, palm for child

• antioxidants: reduce free O2 radicals in body (oxidative stress)
• improve immune function
• reduce DNA damage (anti-aging?)

• whole grains
• vitamin D
• reduce microwave use! do not heat above 118 degrees

• children: 4-6 (8 oz) glasses
• adults: 10-12 (8oz) glasses

flush toxins, maintain bowel health

Essential for repair and rejuvenation

Chronic sleep loss predisposes to early death

• Sleep loss elevates cortisol levels, increases pro-inflammatory cytokines (IL6) and may contribute to cancer, heart
• disease, rheumatoid arthritis, osteoporosis and Alzheimer’s disease

Chronic sleep loss can result in fatigue, irritability and decreased concentration

Most adults need at least 7-8 hours/night

Children need at least 10-12 hours/night

Magnesium citrate may be used to help with sleep

Normal, healthy bacteria present in the intestinal tract

Examples include Bifidobacteria, Streptococcus and Lactobacilli

Assist in nutrient absorption into bloodstream

Allow intestinal cells to function properly

Form a barrier against harmful bacteria, viruses, fungi and parasites

Play a role in food allergies

eat at least 2 servings a day

may be destroyed by antibiotics, food, pharmaceuticals

ergogenicaly positive

Can improve short duration (< 30 second) repetitive, high-intensity exercise

Useful in power sports – football, sprinting

No effect on aerobic training or performance

positive ergogenic response

• When combined with caffeine can increase speed, time to exhaustion and reduce
• perceived exertion

May result in thermogenesis and sudden death through heat stroke