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Fitness and Nutrition Nutrition: Process in which the body takes in and used food. - Enhances quality of life and prevents diseases Calories: unit of heat or energy that supplies from food = fuel 2500 calories per day for adults Teenage girls= 2200 cal/day 3500 calories = 1 lb. of fat Teenage boys = 2800 cal/day Calories: Unit of heat or energy that comes from the food you eat - 3500 calories = 1 lb. of fat (To lose 1 Lb a week take in 500 cal. per day) Take in more calories than you burn = weight gain Burn more calories that you take in = weight lose Metabolism: Process in which body breaks down substances and gets energy from food Sedentary Lifestyle: A way of life with little physical activity Nutrients Classified into 6 Groups 1. Carbohydrates 2. Proteins 3. Fats 4. Vitamins 5. Minerals 6. Water Carbohydrates: Starches and sugar in food, made up of carbon, hydrogen, and oxygen - Bodies preferred source of energy - Classified as either simple (i.e. sugars, fructose, sucrose, lactose) or complex (i.e. starches, found in whole grains.) - Breakdown starch into sugar before it can be used as energy. - Body will convert all carbs to glucose - excess is stored in liver and muscles as glycogen -When more energy is needed the body will convert glycogen back into glucose. (Glycolysis) - When this happens excess carbs are stored as fat Fiber: Indigestible complex carbohydrate found in tough stringy parts of vegetables or fruits -Can't be digested, helps move waste through digestive system, prevents intestinal problems, such as constipation. - Reduce heart disease, control diabetes - also in bran cereals, oatmeal and brown rice Proteins: Called amino acids = they are nutrients that help build and maintain body cells and tissues - There are 20 Amino Acids in all - Your body produces 11 of them, the other 9 are called essential amino acids 2 types of protein: 1. Complete - contains all 9 essential amino acids(i.e. fish, meat, poultry, eggs) 2. Incomplete - Lacks one or more essential amino acids(i.e. beans, peas, nuts) -Proteins supply body with energy but isn't the main fuel source and the excess is converted into fat Minerals: Substances body needs but can not manufacture (Calcium, phosphorus, iron) Fats/Lipids: Does not dissolve in water and produces two time the energy of carbs or protein. - Fatty acid the body needs but cannot produce are essential fatty acids classified as saturated or unsaturated - 9 cal = 1 gram of fat - 453.59237 grams = 1 lb Saturated- holds all hydrogen atoms it can - solid at room temp. animal fats/tropical oils(i.e. beef, pork, egg yolks, dairy foods) INCREASES RISK OF HEART DISEASE Unsaturated- liquids at room temp REDUCES RISK OF HEART DISEASE Cholesterol - waxy lipid like substance, circulates in the blood(high cholesterol can be hereditary -excess is stored in arterial walls of heart Two types HDL - High density lipidprotein = good cholesterol LDL - Low density lipidprotein = bad cholesterol HDL helps move LDL away from the walls of the arteries Vitamins - Regulate vital body processes, including digestion, absorption, metabolism nutrients -water soluble - dissolves in water(vitamins C, B1, B2, Niacin) - fat soluble - absorbed, stored and transported as fat(vitamins A, D, E, K) Physical Fitness: The ability of one's heart, blood vessels, lungs and muscles to function at their best. Physical Fitness Plan: A written plan of physical activities to develop each of the components of fitness and a schedule for doing them. Target Heart Rate (THR) Formula 220 - age = X X(60% to 80%)= THR The higher the percentage you multiply by the higher level of aerobic activity you will be performing. -Your body has approx. 600 muscles making up about 50% of your total weight. Skeletal muscles account for 40% of your total body weight and the other 10% is primarily involuntary muscle. -All human movement is the result of muscle contraction. - All muscle contractions are either voluntary or involuntary. -Voluntary movements are movements you can control -Involuntary movements are movements you cannot control Muscular System Muscular Characteristics Extensibility - Extensibility refers to the ability of muscle tissue to be stretched. Elasticity - Elasticity is the ability of muscle tissue to return to its normal resting length and shape after being stretched. Excitability - Excitability refers to the ability of muscle tissue to receive a stimulus from the nervous system. Contractility - Contractility is the quality that really sets muscle tissue apart. This is the muscles ability to contract or shorten when it receives a stimulus. Types of Muscle Tissue Cardiac - Cardiac muscle is found only in the heart and is considered involuntary because you cannot consciously contract this muscle. Smooth- Smooth muscle primarily lines hollow internal structures such as blood vessels and the digestive tract. Smooth muscle is involuntary. Skeletal - Skeletal muscle is attached to bones and move the skeletal system and is voluntary. Structure of Skeletal Muscle Tendons - Tendons attach the muscle to the bone and is a connective tissue. 3 cat. of connective tissue 1) Epimysium: connective tissue that surrounds the entire muscle 2) Perimysium: surrounds the muscle bundle of fibers 3) Endomysium: surrounds the muscle fiber -Within each muscle fiber there are long thread like structures called myofybrils. -Each myofybril consists of many sarcomeres attached end to end. - Muscles only contract and relax. - Muscle tissue cannot push it only pulls or contracts. - All exercises involve muscles pulling on bones across joints. Isometric Contraction (picking up a truck) - Iso means equal and metric is talking about distance, therefore isometric contractions are ones where the muscle maintains an equal length. Isotonic Contraction (full bicep curl) - Tonic means to tone or tension, therefore isotonic contractions are ones where muscle tension remains the same. Concentric Contraction (positive motion) - The shortening of the muscle/contracting Eccentric Contraction (Negative motion) - The lengthen of the muscle. Isokinetic Contraction (speed lift) - Kinetic means motion, so isokinetic contraction is a constant speed contraction. Motor Unit - A motor unit consists of a single motor nerve and all the muscle fibers it sends impulses to. - Motor units can be in great number or in few but never work alone. - The movements that only require a few motor units are called fine motor movements. - The movements that require a great number of motor units are called gross motor movements. - This principle of no motor units working alone is call the All or None Principle. Basically means either all of the units fire or none of them do. A single motor unit firing is a muscle twitch. Motor unit recruitment - The force a muscle exerts is determined primarily by the size and number of motor units recruited for a task. Hypertrophy- means large muscle growth or large size Atrophy - means small muscle or shrinking. Hyperplasia - means growth in cell number. Doesn't happen after birth.