Wellness Concepts EXAM #2 Chpts, 6,8,9,10Chapter 8 Nutrition-Nutrition- science of food and how the body uses it in health and disease.6 Classes of Essential Nutrients1. Proteins- form important muscles, repair membranes, tissues, regulate water and acid-base balance; help in growth, supply energy (meat, fish, poultry, eggs, etc.). Provide up to 15% of daily energy Recommended intake- 8g/kg of body weight; 10-35% of total calories. Deficiency- uncommon in U.S Excess- converted and stored as fat, excess urea strains kidneys, accelerates bone loss. Made up of- amino acids (building blocks of protein). Essential amino acids- must obtain from diet Non-essential amino acids- body can manufacture Complete Proteins: animal protein, soy; supply all essential amino acids. Incomplete Proteins: low in one or more essential amino acids; plant proteins. Eat variety diet to supply adequate amounts. 2. Carbohydrates- supply energy to cells in brain; energy to muscles during exercise; grains, fruits, vegetables. Fuel preferred by brain and nervous system. Supply 40% energy at rest. Supply up to 95% energy at max Good source vitamins, minerals, fiber DECREASE heart disease and cancer. Strength training Diets high in whole grain, and fiber DECREASE heart disease, type II diabetes and some cancers. Intake: 45%-65% total calories; complex carb: Polysaccharide- starch, glycogen, fiber, vegetables, beans, bread. 30 kg/m2-Body Fat- Excess energy is converted into lipids (triglycerides) and stored in adipose cells. A moderate calorie deficit through diet and exercise will remove lipids from adipose cells. * Essential needed body fat: 3-5% men, 8-12% women.*Non-essential body fat (visceral and subcutaneous)- 12% men, 15% women.*Total: 15% men, 24% women-Metabolic Syndrome- a cluster of symptoms present in many overweight and obese people that greatly increases their risk of heart disease, diabetes, and other chronic illnesses; also called insulin resistance syndrome. Overweight: High cholesterol High blood pressure Heart attack Stroke Type 2 diabetes Breast cancer Prostate cancer Colon cancer Back painUnderweight: Smoking Illness Malnutrition

Blood Glucose High Pancreas secretes insulin Insulin escorts glucose into cells Blood glucose is decreasedBlood Glucose Low Pancreas secretes glucagon Glucagon stimulates the breakdown of stored glycogen into glucose Blood glucose is increasedDiabetes-Type 1 and Type 2Type 1: Insulin dependent Formerly juvenile onset Pancreas not secreting enough insulin REDUCED INSULIN PRODUCTIONType 2 Non-insulin dependent Formerly adult onset Cells are not responding to insulin REDUCED INSULIN SENSITIVITY 90% are overweight Adiponectin is a hormone that makes the cells sensitive to insulin.Assessment of Body Composition Height/weight tables BMI Abdominal circumference Bioelectrical impedance Skinfolds Underwater weighing Bod pod Dual energy x-ray 2. The Thermic Effect of Exercise is the amount of calories required to perform any type of physical activity. This includes structured activity like running and weight lifting as well as scratching your head and wiggling your toes. Active individuals expend a large percentage of total calorie expenditure through activity. 3. The Thermic Effect of Feeding is the amount of energy required to digest and absorb the nutrients in your food. It is not accounted for in the BMR/RMR.

Calculating BMI-BMI- a measure of relative body weight correlating highly with more direct measure of body fat, calculated by dividing total body weight (in kgs) by the square of body height (in meters).-Weight (lbs.) x 1kg/2.2lbs= weight (kg) -Height (inches) x .0254m/in = Height (m)-Resulting height x (itself) = x-BMI= kg/m2-Recommended BMI- 18.5-25Calculating abdominal Circumference-Recommended Males: