PE 2 – Midterm

Nutrition Proteins

- Reaction between health and well-being; study of nutrients in - Made of carbon, hydrogen, oxygen, nitrogen atoms found in 20
food, how the body uses nutrients, and the relationship between amino acids; 9 are essential; main substances to build and repair
diet, health, and disease. tissues such as muscle, blood etc.

Substrate Monosaccharide

- Molecule upon which an enzyme acts; the base on which an - Simplest carbohydrates formed by 5-6 carbon skeletons (glucose,
organism lives; the soil is the substrate of most seed plants. fructose, galactose)

Nutrients Disaccharide

- Substances found in food providing energy, metabolism & help - Formed by 2 monosaccharide units linked together (sucrose,
growth; furnishing nourishment maltose, lactose)

Nutrient density Carbohydrates

- Measures the amount of nutrients and calories - Major macronutrient and one of your body’s primary sources of
energy. (carbon, hydrogen, and oxygen)
Calorie
2 Types of Carbohydrates
- Amount of heat; unit of measure indicating energy value to the
1. Simple carbohydrates
person who consumes it.
 Sugar easy for the body to process
Vitamin  Found in processed and refined sugars such as candy, table
sugar, syrups, and soft drinks.
- Necessary for normal bodily metabolism, growth and
development. A. Glucose
 Blood sugar; body’s preferred energy source
Mineral
 Manufactured and stored in liver
- Inorganic elements found in the body and in food; essential for
normal body functions; contained in all cells especially in hard B. Fructose
parts of the body.  Found naturally in many fruits and vegetables, added
to various beverages such as soda and fruit-flavored
Water drinks

- Most vital nutrient vital body process in digesting food, building &
C. Lactose
rebuilding cells
 Disaccharide of milk, consists of galactose joined to
glucose
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D. Sucrose  Cholesterol – food high in fats; waxy fat-like
 Table sugar  LDL (low density lipoprotein) – bad form; deposits
 Disaccharide of glucose and fructose, sugar cane, cholesterol on the walls of blood vessels
sugar beet, other fruits.  HDL (high density lipoprotein) – good form; removes
cholesterol; protects organs from heart attack & stroke.
2. Complex carbohydrates  Peristalsis – involuntary muscle contractions of intestine walls
 Sugar molecules that are strung together in long, complex  Omega 3 fatty acid – polyunsaturated fatty acids
chains; polysaccharides
*** Exercise has proven to raise HDL ***
A. Starch
Super foods
 Energy source obtained from plants
 Grain, corn 1. Blueberries
- antioxidant, potassium, and vitamin C
B. Cellulose 2. Beans
 Structural polysaccharide in plants - high in fiber
 When consumed, it acts as a dietary fiber 3. Oats
- special kind of fiber and calcium
C. Glycogen 4. Broccoli
 Storage form of glucose in the human liver and - fiber, vitamin, calcium
muscles 5. Salmon
- hearty omega 3 fatty acids
D. Dextrin (starch gum) 6. Soy
 An artificially produced food additive - low fat protein
7. Yogurt
E. Dietary fiber - loaded with potassium & calcium
 Complex carbohydrates in plant foods that is not
digested but is essential to digestion process. 1. Vegetarian
 Diet
Fat  One who practice abstaining from the consumption of meat,
- Most concentrated energy source; used as stored energy and and may include abstention from by-products of animal
insulator to preserve body heat; contains carbon, hydrogen, slaughter.
oxygen and sometimes other chemicals.
- Adipose tissue – fat cells in the body. 2. Vegans
 Simple fat – gylyceride molecule linked to 1-3 fatty acids.  Lifestyle that avoids all animal products, including eggs and
 Compound fats dairy and often animal-based products, such as leather, wool,
 Lipoprotein – combination of lipids and proteins and silk.
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3. Ovo vegetarians 2. Affective
 Eggetarians  Growth in feelings or emotional areas (attitude or self)
 Type of vegetarianism which allows for the consumption of
eggs but not dairy products 3. Psychomotor
 Manual or physical skills (Skills)
4. Lacto vegetarian
 Person who abstains from eating meat and eggs but who eats Anaerobic exercise
dairy products. - Can be created without energy;
- Oxygen is not present;
5. Semi vegetarian - Consists of brief intense burst of physical activity of maximum
 Flexitarian effort
 One that is plant based with the occasional inclusion of meat. - Process of glycolysis

6. Ovo-lacto vegetarian Example: heavy weight training, sprinting (running or cycling) &
 Consumes some animal products, such as eggs and dairy. jumping squats, pull ups
Body Composition
7. Riboflavin - evaluates the breakdown of fat and fat free mass, giving a better
 Known as vitamin B2 found in food and used as dietary estimate of fitness level and health risk
supplement. - percentage of stored fat in a body as compared to lean mass.

8. Calcium Body weight

 Most abundant mineral in the body, found in some food,
added to others, available as dietary supplement.
9. Iron
 Mineral that is required for our bodies to function properly.
Most iron is found in the blood as hemoglobin, which is used
to carry oxygen to the body’s tissues.
10. Zinc
 Found in cells needed for the body’s defensive (immune)
system to properly work.
Following Objective: Three Domains of Learning
1. Cognitive
 Relating, involving conscious intellectual activity such as
thinking, reasoning, or remembering.
 Mental skills (knowledge)
- weight believed to be maximally healthful for a person based on
height but modified by factors such as gender, age, build, and
degree of muscular development
Body Mass Index
- Measure of one’s body fat based on your height and weight and
more commonly used to access associated with increased body
mass.
- (WT (weight in pounds) / inches ^ 2 ) 705
- 1kg = 2.2 lbs
Body Fat
- Percentage of fat the body contains
Essential Fat
- Required for normal physiological functioning, consists of fat
stored in the marrow of bones, heart, lungs, liver, spleen, kidneys,
muscles.

Obesity
- Disease marked by excessive generalized deposition and storage
fat, with BMI (Body Mass Index) of over 30
Overweight
- Condition where the person weighs more than what is considered
normal for that height, age and sex
- BMI= 25 to 29.9
Isotonic (same tension)
- Same tension while it shortens
- Form of exercise in which isotonic muscular contraction is used to
improve joint mobility and strengthens muscles by continuous and
sustained movement of arms and legs
- Equipment: Variety of weight lifting machines, resistance bands,
medicine balls, free weights, bench press, kettle balls, dumb
bells, your body
- Example: weight lifting, bench press, push up, squats, lunges
PE 2 – Midterm
Isometric (same length)
- Never shortens never exceeds
- Type of strength training in which muscle length and joint angle
do not change. Done in static positions rather than being dynamic
with large range of motion
- Doesn’t use any equipment apart from your body
- Muscle contractions are by tightening and relaxing in static
position
- Examples: yoga, contracting/relaxing, hand presses, plank
Isokinetic (same motion)
- Constant rate throughout the motion
- Exercise that provies a constant limb movement by a variable
resistance. These require equipment that quickly accommodate
resistance changes
- Equipment: Exertubes Elastic bands Stationary bike Specialized
machines Dynometer (personal trainers)
- For rehabilitation & preventing injury
- Example: ankle/wrist circles, running stationary, running in place,
teraband