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Ch. 4 and 5 Fitness Notes

by: Amie Fortman

Ch. 4 and 5 Fitness Notes PE 101-009

Amie Fortman
GPA 3.37

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About this Document

These notes cover information from chapters 4 and 5 from our book, as well as the lectures.
Fitness for Life
Fitness, Fitness For Life, nutrition
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This 3 page Bundle was uploaded by Amie Fortman on Monday February 15, 2016. The Bundle belongs to PE 101-009 at Indiana State University taught by in Fall 2016. Since its upload, it has received 73 views. For similar materials see Fitness for Life in Physical Education at Indiana State University.


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Date Created: 02/15/16
Chapters Four and Five Anorexia nervosa—eating disorder characterized by severe weight loss through the act of intentional starvation Bulimia—eating disorder characterized by weight fluctuation and remaining within 15% of one’s normal body weight, accompanied by acts of binging and purging --10—30% end up dying. --Can affect both males and females --Ratio male to female: 3:1 --91% of female college students have attempted to control weight through dieting. --Can suffer from anorexia and bulimia simultaneously *Adult need 8 hours of undisturbed sleep on most nights. **A person may experience 20—50% deficit in learning due to sleep deprivation. Benefits of sleep: --Parts of the neural cortex repair themselves --Memories are consolidated and categorized during REM Nicotine: --Affects the brain and nervous system, increases heartrate and blood pressure --In small amounts creates a pleasant feeling --Discontinued use causes withdrawal symptoms --In large amounts, is lethal --A person who quits smoking halves their risk of lung cancer after 10 years --Many types of cancer, heart disease, emphysema, bronchitis (COPD), stroke Suicide—having a large impact on college campuses, tied to mental health *Mental health is also tied to academic success. **Every 15 minutes someone kills themselves in the US **There are 4 more male suicides than female suicides 5 seconds—minimal amount of time taken off the road while texting, at 55mph equivalent to one football field Time management—learning to juggle your time, leads to stress/anxiety Calories—measurement of energy produced when food is digested, body’s fuel source, without food you have no fuel for the body Food delivers—macronutrients and micronutrients Essential Nutrients: --Macronutrients are used for fuel --Carbohydrates, fats, proteins *Carbs are the major energy source for CNS --Micronutrients --Vitamins (13), Minerals (22) --Vitamins—fat soluble (A, D, E, K), and water soluble (B,C) --Minerals—inorganic elements found in nature --Water—hydrates body, enables chemical reactions Factors related to weight: --Medical --Genetic --Environment—diet and exercise *It doesn’t matter what you eat, it matters how much you eat. *In order to lose weight—decrease caloric intake, increase caloric input *Eating well is about balance. Choose Foods from all five food groups. **Some things we intake don’t fit into an above category; you can include some of those. Percentage of Intake: --50—60%--Carbs --10—20%--Protein --20—30%--Fat Benefits of a well-balanced diet: --More energy --Protects from illness --Might even make you look better **Natural/Organic may sound healthy, it doesn’t have much to do with the nutrients in the food. *Diet is related to many of the chronic diseases affecting adults. **Look at the serving size/container size on a food label first. *Calories convert to energy and used as a fuel source to keep your body running, digest your food, and allow you to conduct daily activities **More intake in calories than expenditure—weight gain


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