HSC Study Guide - Nutrition and Fitness

HSC Study Guide - Exam \#1 **Vitamins** - **Functions**: - Unleash energy - Produce red blood cells - Maintain immune systems - **Sources**: - Fruits, vegetables, grains - Insight: The body doesn\'t produce most vitamins, so dietary intake is crucial...

HSC Study Guide - Exam \#1 **Vitamins** - **Functions**: - Unleash energy - Produce red blood cells - Maintain immune systems - **Sources**: - Fruits, vegetables, grains - Insight: The body doesn\'t produce most vitamins, so dietary intake is crucial. **Minerals** - **Functions**: - Help regulate body functions - Release energy, aid growth - Maintain body tissues - **Iron Deficiency**: - Can lead to anemia - **Sources**: - Variety of foods including meats, dairy, nuts, and leafy greens **Osteoporosis and Blood Pressure** - **Osteoporosis**: - Weak bones often due to low calcium and vitamin D - **Low Potassium**: - Associated with high blood pressure and heart disease **Water** - **Importance**: - Body is 55%-60% water - Survival limited to a few days without it - **Role in Digestion**: - Used in the absorption and digestion of food - **Daily Intake**: - Men: 13 cups - Women: 9 cups **Daily Values** - Reflects a 2000-calorie diet, commonly found on food labels regulated by the FDA **MyPlate** - **Guideline**: - Use the five food groups at each meal: fruits, veggies, grains, protein, dairy - **Purpose**: - Ensures balanced nutrition **Different Types of Diets** - **Vegetarian**: - Exclude/restrict animal foods - **Vegan**: - Only plants - **Lacto-vegetarian**: - Includes dairy - **Lacto-ovo vegetarian**: - Includes dairy and eggs - **Partial Vegetarian**: - Varies by personal preference **Food-borne Illness** - **Raw Foods**: - Most common source - **Prevention**: - Clean hands, separate raw food - Cook to safe temperatures - Chill perishables promptly **Additives in Food** - **Function**: - Enhance food taste, appearance - **Common Additives**: - Sugar, salt, corn syrup - **Objective**: - Make food last longer and appear fresh **Nutrients** - **Essentials**: Over 45 nutrients are essential for the body. - **Sources**: Must obtain from food. - **Types**: Proteins, fats, carbohydrates, vitamins, minerals, and water. **Macronutrients & Micronutrients** - **Macronutrients**: Needed in large amounts. - **Types**: Protein, fat, and carbohydrates. - **Micronutrients**: Required in smaller amounts. - **Types**: Vitamins and minerals. **Proteins** - **Role**: Essential for muscle, bone, blood, enzymes, hormones, and cell membranes. - **Recommended Intake**: 0.36 grams per pound of body weight. **Fats** - **Function**: Major energy source, insulation, and support. - **Types**: - Saturated (Middle) - Trans (Worst) - Monounsaturated (Best) - **Intake Limit**: Total, saturated, and trans fats should be 20-35% of total daily calories. **Carbohydrates** - **Function**: Primary energy supplier for the body. - **Recommended Intake**: - Athletes may require more for energy. - High-carb diets can sustain energy levels during activities. **Fiber** - **Types**: Dietary fiber is a non-digestible carbohydrate. - **Source**: Found naturally in plant foods. - **Recommended Intake**: Prefer fiber from food over supplements. Excess may lead to gas. **Additional Notes** - **Water**: An important nutrient often required in large amounts. - **Importance of Balance**: Ensure balanced intake of macronutrients and micronutrients for optimal health. **What is Physical Fitness?** - **Definition**: The body\'s ability to adapt and respond to stress. - **Components**: Includes cardiorespiratory endurance, muscular strength & endurance, flexibility, body composition. **Skill-Related Components** - **Definition**: Ability to perform sports or activities. - **Components**: Speed, power, agility. **Health-Related Fitness Components** - **Cardiorespiratory Endurance**: Ability to perform long, large-muscle, dynamic exercises at moderate to high intensity. - **Muscular Strength**: Maximum force a muscle can exert in a single effort. - **Muscular Endurance**: Ability to perform repeated muscle contractions or sustain a contraction over time. - **Flexibility**: Ability to move joints through their full range of motion. - **Body Composition**: Proportion of fat and fat-free mass (muscle, bone, water) in the body. **Guidelines for Weekly Exercise** - **Aerobic Activity**: 150-300 mins of moderate or 75 mins of high intensity. - **Strength Training**: Engage in moderate-high intensity activities involving all muscle groups, at least 2 times per week. - **Activity Advice**: Avoid inactivity; integrate movement into daily life. **Disease Prevention and Management** - Regular physical activity lowers the risk of heart disease, stroke, cancer, and type 2 diabetes. **Types of Physical Fitness** - **Flexibility**: Important for reducing injury risk. - **Strength**: Supports overall health and daily activities. - **Endurance**: Enhances ability to sustain physical activities. - **Cardiovascular Fitness**: Essential for heart health. **Psychological & Emotional Wellness** - **Benefits**: - **Reduced Anxiety & Depression**: Regular physical activity can help reduce symptoms of anxiety and depression due to the release of endorphins. - **Improved Sleep**: Exercise contributes to better sleep quality and duration. - **Enhanced Self-esteem**: Fitness achievements boost self-confidence. - **Confidence & Efficiency**: Greater physical fitness promotes a sense of achievement and competence. **Managing Your Fitness** - **Improvement Stage**: This is the phase where your fitness level increases, requiring commitment and well-planned workouts. - **Maintenance Stage**: Once a desired level of fitness is achieved, focus on sustaining it through consistent activity. **Preventing/Managing Injury** - **4 Basic Guidelines**: 1. **Stay in Condition**: Maintain a regular exercise routine suitable for your goals. 2. **Warm-up Before Exercise**: Prepares your muscles and reduces the risk of injury. 3. **Don\'t Exercise Ill/Overtrained**: Listen to your body to prevent over-exertion. 4. **Use Proper Equipment**: Ensures safety and effectiveness during exercise. - **Definitions**: - **Overweight**: Above recommended range for a height. - **Obesity**: More serious degree of overweight, significantly increasing health risks. **Body Composition & Estimation** - **Components**: - **Fat-Free Mass**: Includes bone, water, muscle, tissue, organs. - **Body Fat**: Essential fat needed for normal body function (3-5% for men, 8-12% for women). - **Estimation Techniques**: - **Bioelectric Impedance Analysis**: Electrical current measures fat levels. - **Skinfold Measurements**: Pinched skin measurements for fat estimation. - **Hydrostatic Weighing**: Weighed in water for accurate measurement. - **BOD POD**: Measures air displacement for body volume. **BMI Equation & Standards** - **Equation**: BMI=(weight in lbsheight in inches2)×703BMI=(height in inches2weight in lbs​)×703 - **BMI Standards**: - **18.5 - 24.9**: Healthy weight - **25 & above**: Overweight - **30 & above**: Obese - **Below 18.5**: Underweight **Benefits of Exercise** - **Improved Cardiovascular and Respiratory Function**: Regular exercise enhances heart and lung efficiency, reducing the risk of related diseases. - **Body Composition**: Helps manage weight, reducing body fat. - **Psychological and Emotional Wellness**: Exercise releases endorphins, improving mood and reducing stress and anxiety. - **Prevention of Injuries**: Strengthens muscles and joints, reducing the risk of injuries, especially low back pain. **Designing an Exercise Program** - **Promotes Enjoyment**: Choose activities that are enjoyable to increase adherence. - **Medical Clearance**: Important for individuals with conditions like diabetes, asthma, heart disease, or extreme obesity. - **Conditions Needing Modification**: Some health conditions may require tailored exercise plans. **Exercise Guidelines** - **FITT-VP Principle**: - **Frequency**: 3-5 times per week. - **Intensity**: Aim to increase max oxygen uptake (VO2 max). - **Time**: At least 60 minutes per workout. - **Volume**: 150 minutes per week of moderate intensity. - **Progression**: Gradually increase difficulty based on personal goals, health, and fitness level. **Muscular Strength and Endurance** - **Exercise Routine**: Engage all major muscle groups. - **Frequency**: At least 2 days a week. - **Progression**: Should be slow to prevent fatigue and injury. **Supplements and Enhancing Drugs** - **Caution**: Be cautious of supplements and performance-enhancing drugs due to potential dangerous side effects. **Getting Started** - **Selecting Equipment**: Choose appropriate gear. - **Finding a Fitness Center**: Look for convenient and suitable locations. **Nutrition and Hydration** - **Balanced Diet**: Crucial for performance and health. - **Hydration**: Drink water before and after exercise to maintain hydration. **Health Risks** - **Heart Disease:** - Related to hyper tension and unhealthy cholesterol levels. - Important to maintain a balanced diet and regular exercise to manage cholesterol. - **Impaired Heart Function (Obesity):** - Obesity can directly impact heart health, increasing the risk of various heart-related issues. - Regular physical activity and dietary adjustments can help in managing obesity. - **Certain Types of Cancer:** - Lifestyle factors such as diet and exercise play a role in cancer risk management. - **Low Levels of Body Fat:** - Can affect hormonal balance and overall health. - Maintaining healthy body fat levels is essential for proper organ function. **Wellness** - **Reproductive, Circulatory, & Immune System Disorders:** - Individuals may be more susceptible to disorders when suffering from eating disorders. - Balanced nutrition supports better immune responses and blood circulation. **Excess Body Fat** - **Factors:** - **Genetic, Physiological, Metabolism, Lifestyle, & Psychosocial:** - All these factors contribute to increased body fat and weight gain. - Focus on a well-rounded lifestyle, including mental health support, to manage these factors. - **Coping with Stress & Negative Emotions:** - Developing skills to manage stress can prevent emotional eating. - Mindfulness and therapy can provide support in emotional regulation. - **Family & Culture:** - Cultural expectations may influence eating habits and perceptions about body image. **Healthy Lifestyles** - **Dietary Patterns & Habits:** - Consistent portion sizes and balanced meals are key to maintaining health. - Planning and preparing meals ahead may support healthier eating habits. - **Physical Activity:** - Regular exercise enhances mood and sleep quality. - Incorporate different types of exercise for comprehensive wellness benefits. - **Problems with Low Self-Esteem & Negative Emotions:** - Develop appropriate coping strategies for emotional health. - Therapy and community support can aid in building self-esteem. **Eating Disorders** - **Perception, Image Thoughts, Attitude, Emotion:** - Severe body image issues such as body dysmorphia and muscle dysmorphia require attention. - **Types:** - **Anorexia:** Fear of gaining weight. - **Bulimia:** Episodes of eating followed by vomiting. - **Binge-Eating:** Eating large amounts followed by guilt/shame. - **Treatment:** - Counseling, group therapy, medication, and medical intervention are essential for recovery. **Positive Body Image** - **Find Balance and Peace:** - Aim for a positive and realistic atmosphere regarding body image. - Self-compassion and acceptance play a crucial role in fostering a healthy body image.