7.8 lbs.

1/3 gained 10+

1/5 gained 15+

Cafeteria food, sitting on your ass, libations such as alcohol

extra eating in the dining halls, skipping meals, snacking while studying, late nights, eating out, take-out/order in, vending machines, high calorie fluids, lack of exercise, alcohol

maintain: energy intake = energy expenditure

gain: energy intake < energy expenditure

lose: energy intake > energy expenditure

Resting metabolism: 55-75%

Physical Activity: 20-40%

Food digestion: 5-15%

Substances required by the body that must be obtained from food.

Provide energy, help build and repair body tissues, help regulate body functions

Fuel: carbohydrates, protein, and fat

Regulatory: vitamins, minerals, and water

carbohydrates: 4

protein: 4

fat: 9

alcohol: 7

What nutrient is needed for high intensity exercise?

Carbohydrates.

Average: 45-65%

Athletes: 60-75%

-slows digestion

-gets into blood slowly, low blood glucose and cholesterol

-improved GI health

-satiety (very full)

F: 25g  M: 38g

Functions: structure of msucles, bones, organs, skin, nails, hair, etc; necessary for hormones, antibodies, and enzymes; energy source when CHOs are not readily available

Discuss complete vs. incomplete proteins.

Complete: suppolies all essential amino acids in adequate amounts. Comes from animal products.

Incomplete: missing or low of at leastone essential amino acid. Comes from plant sources.

They are the building blocks for proteins.

There are nine essential, that can't be made by the body.

There are 11 nonessential that can be made by the body.

10-35%

.8 g PRO/kg

(1 kg = 2.2 lbs)

How many grams of protein do athletes need?

1.5 - 2 g PRO/kg

 (endurance - strength)

Discuss saturated fats.

No double bonds between carbon atoms.

Usually solid at room temperature.

Usually from animal products

Raise LDL cholesterol and risk for CVD.

One or more double bonds between carbon atoms.

Usually liquid at room temperature.

Usually from plant sources.

Lowers LDL cholesterol.

Monounsaturated fats may also raise HDL cholesterol (olive oil).

Saturated raises LDL cholesterol.

Unsaturated lowers LDL and can sometimes raise HDL.

Trans fats are when a hydrogen molecule is added to an unsaturated fat.

Raises LDL, lowers HDL, may increase risk for CVD and breast cancer.

20-35% of total calories.

How many essential minerals are there?

1200-1500 mg/day

Women need more.

Men: 8-11 mg/day

Women: 15-18 mg/day

400 micrograms

The most critical nutrient for sustaining life.

Functions: body temp regulation, transportation of nutrients and wastes, joint lubrication, maintenance of blood volume

When you wait until you are thirsty to drink, you are partially dehydrated

Half is fruits and veggies.

1/4 is protein or lean meat.

1/4 is grains/carbs

1. Don't skip breakfast

2. include protein with every meal and snack

3. fruits, veggies, and lean protein

4. variety, balance, moderation

energy is stored in chemical bonds, energy released when bond breaks, then forms ADP.

Phosphagen (ATP-CP) - produces fastest, sprint - 10 seconds

Glycolysis (Anaerobic) - run track fast - 30 sec-1min

Oxidative (Aerobic) - long distance run, produces slowest - 3+min

30 seconds - 3 minutes

Breakdown of carbs to produce ATP.

High-intensity activity.

Doesn't depend on oxygen.

2 ATP.

Primary source of ATP at rest and during low intensity.

Requires exygen.

Can use either carbs or fat.

Carbs: 38 ATP

Fat: 463 ATP

1. Oxygen enters lungs through the alveoli.

2. Oxygen picked up by hemoglobin and transported in blood to heart.

3. Oxygenated blood pumped to organs and tissues

4. Oxygen converts food substrates into ATP through oxidative metabolism.

5. ATP provides energy for physical activity/exercise

Body becomes more efficient, weight management, improved bone density, decreased risk for type II diabetes, decreased risk for cancers, improved immune system, improved psych and emo wellness, improved concentration, decreased risk of CVD...

system must be exercised at a level beyond that which is presently accustomed for training adaptation to occur.

ex: add more weight or reps

Frequency: 4-5 days

Intensity: 50-85% HRR

Time: 30-60+ min

Type of exercise: repetitive, aerobic, large muscles

What is the rating of perceived exertion (RPE)?

6-20 on the Borg scale

or 1-10

Heart rate, RPE, talk test, METs

Metabolic equivalent

1 MET = oxygen consumption at reast

=3.5 ml O2/kg/min

Calculate the HR training zone.

36 year old male

resting = 64

70-80%

220-36 = 184

184-64 = 120

(120 x .70) + 64 = 148

(120 x .85) + 64 = 166

= 148-166

men have more testosterone, muscle fibers, and hypertrophy. men have loarger absolute strength and strength gains.

women have more estrogen.

Muscle shortening

(contractile force > resistive force)

Muscle lengthening.

Contractive force < resistive force

No change in muscle length

contractile force = resistive force

F: 2-3 d/w

I: 3 sets/exercise: 8-12

T: 30-60 min, 45-90 seconds of rest btwn sets

T: all major muscular groups

slow, sustained movements.

most used.

safest.

What is ballistic stretching?

involves active muscular effort and uses a bouncing-type movement in which position is not help.

F: 4-7 days/wk

I: stretch to point of muscular tension

T: 3-5 reps for 10-30 seconds each

T: static of PNF stretches for all major muscles

contract/relaz method

requires partner

contraction is isometric

relaxation phase can be passive or active

Body fat percent: adipose tissue as a percent of total body tissue

Lean body mass: nonfat tissue made up of muscle, bones, and organs

What are the two main types of body fat?

Essential: body fat needed for normal physiological functioning

2-4% in men, 10% in women

What's the difference btwn subcutaneous and viscerat fat?

subcutaneous: fat under skin

viscerat: fat stored internally

Body mass index: index of a person's weight in relation to height

BMI = weight in lbs / (height in inches)² x 705

Obese > 30, overweight 25-30, normal 18.5-25

Apple: ab fat, android

Pear: lower body fat, gynoid