opp exam 1

  1. recommeneded amt of physical activity
    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
  2. benefits of physical activity
    • build collateral circulation
    • increase mitochondrial activity
    • burn fat
    • *not exercising = smoking*
  3. nutrition servings
    fruits and veggies:

    • adults- 9/day
    • children- 5/day

    serving - 1/2 cup for adults, palm for child
  4. why fruits and veggies?
    • antioxidants: reduce free O2 radicals in body (oxidative stress)
    • improve immune function
    • reduce DNA damage (anti-aging?)
  5. nutritional suggestions:
    • whole grains
    • vitamin D
    • reduce microwave use! do not heat above 118 degrees
  6. water intake
    • children: 4-6 (8 oz) glasses
    • adults: 10-12 (8oz) glasses

    flush toxins, maintain bowel health
  7. sleep deprivation
    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
  8. probiotics
    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
  9. creatine
    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
  10. ephedrine
    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
Card Set
opp exam 1
osteopathic principles, nutritional recommendations