EXAM II

STUDY GUIDE
DR. SINCLAIR

Exercise and Health:

 Define physical fitness

 Able to manage routine, physical challenges while maintaining enough
energy reserved to cope with a sudden physical challenge.

 What are the 4 components of physical fitness?

1. Cardiovascular Health
2. Muscular Strength/endurance
3. Flexibility
4. Body Composition

 Define cardiovascular fitness?

 Rhythmic motion sustained for a period of time

 What are examples of “cardio” exercises?

 Running
 Jogging
 How often should we do cardio each week?
3-5 times a week
For how long?
20-60 minutes
 What is the target heart range?
60%- 85%
 Dr. Sinclair is 40 years old. What is her maximum heart rate?
 220-40=180
 If she works out at the LOW end of the target heart rate, what would her heart rate
be?
 180*.6= 108
 If she works out at the HIGH end of the target heart rate, what would her heart
rate be?
 180*.85=153
 Dr. Sinclair is jogging on the treadmill. She steps off and takes her pulse
(counting for 10 seconds and then multiplying the number she counted by 6). She
gets 100 beats per minute. What would you say to Dr. Sinclair about her exercise
session?
 That you have a resting pulse rate
 How many times per week should we strength train?
 2-3 times per week
What body parts?
 Arms, legs,
  How many times per week should we flexibility train?
2-3 times a week
How long should we “hold” a stretch?
- 30 seconds
Benefits of stretching.
- Reduce injury
 What is a pedometer?
- an instrument for estimating the distance traveled on foot by recording
the number of steps taken.

 How many steps per day should we aim to take?

- 10,000
 Define sedentary
h
NUTRITION

 Define nutrition
- A new science, that borrows from other sciences that looks at the
relationship between the foods/ beverages you consume and your
health science
 Define nutrients
- Substances found in foods/ beverages that help promote the body
growth and maintenance.
 What are the 6 essential nutrients and why are they “essential”?
- Carbohydrates
- Lipids
- Protein
- Vitamins
- Minerals
- Water

 What are the 3 energy-yielding nutrients?

- Carbs
- Fat
- Protein

 Why are they “energy yielding?

- They provide body with energy that is measured in calories
 What is a calorie?
- A calorie is the measure of a food’s energy value
 What is energy?
- Energy is the capacity or ability to do work.
 How do we “get” energy?
- Good diet
- Sleep
 - Exercise
- Mood management

 How many calories in

- 1g of fat
o 9
- 1g of carb
o 4
- 1g of protein
o 4
- 1g alcohol
o 7
 How many calories in vitamins and minerals?
- none
 Why don’t vitamins and minerals give you “energy”?
- Because they aren’t meant for that.
 How do people gain body fat?
- Excess of calories
 How many calories in 1lb of bodyfat?
- 3,500
 Sam needs 2,300 calories to maintain his weight. How many total calories would
he need to eat in order to gain 1 pound of body fat in a 24-hour period?
3500+2300=5800

Overweight/Obesity

 List the different causes of obesity discussed in class?

- Physically inactive
- Overeating
- Genetics
- Medications

 What are the different ranges of BMI?

- 18-24.9= normal weight
- 25-29.9= overweight
- 30+ =obese

 Alex has a BMI of 26, what does this mean?

- Alex is overweight

 What is a healthy waist circumference for…?

men?
- <40”
Women?
 - <35”
 What are healthy body fat ranges for…
men?
- 13-25%
Women?
- 17-29%
 List the different health consequences of overweight/obesity discussed in class.
- Diabetes
- Cardiovascular Disease: stroke, hypertension (high blood pressure), heart
attack
- Cancer (cancer loves fat)
- Depression, and quality of life issues
- Reproduction complications
- Asthma and obstructive sleep apnea (stop breathing while sleeping)
- Memory, and cognitive function