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## KIN STUDY GUIDE FOR EXAM 1

by: Joseph Landing

104

1

4

# KIN STUDY GUIDE FOR EXAM 1 KIN 202 G- Applied Nutrition for Health and Performance

Joseph Landing
UM

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Study Guide
COURSE
Anatomy and Physiology II
PROF.
Wes Smith
TYPE
Study Guide
PAGES
4
WORDS
CONCEPTS
nutrition
KARMA
50 ?

## Popular in Kinesiology

This 4 page Study Guide was uploaded by Joseph Landing on Sunday February 14, 2016. The Study Guide belongs to KIN 202 G- Applied Nutrition for Health and Performance at University of Miami taught by Wes Smith in Winter 2016. Since its upload, it has received 104 views. For similar materials see Anatomy and Physiology II in Kinesiology at University of Miami.

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Date Created: 02/14/16
KIN 202 Exam 1 Study Guide For a more in-depth study resource, check out my posted notes. Body Mass Index is used to determine whether or not someone is obese. Underweight is MBI under 18.5 kg/m2 -Healthy is 18.5 to 24.9 -Overweight is 25.0 to 29.9 -Obese is 30kg -BMI is your weight (in kilograms) over your height squared (in centimeters) ­-Calorie= heat that increases 1 gram of water by 1 degree Celsius. -body weight multiply by 11. -5.8 calories per gram of tissue growth, 400 grams a day, while 1 lb = 3500 -500/d -Protein has a thermic effect of 20% while fat has a thermic effect of 2%. Meaning protein is burned off more in digestion then fat is. --A.M.D.R. Acceptable Macronutrient Distribution Range, a macro nutrient is a nutrient that gives us calories excluding alcohol. Carbs, fats and proteins. -45 to 65% of carbs should be in your diet, and it should be proportional to activity. -20 to 35% of fats in your diet. MYFA and PUFA Saturated fat should be less than 10% of your diet. -10 to 35% of protein in your diet. Higher protein is effective in weight loss. MACROS -Proteins -Female need 46 grams per day and Males need 56 grams per day. (right) -Proteins are made of amino acids. Essential Amino Acids are not made by the body and must be consumed. -Complete proteins have all of the essential amino acids. Animal 30% Fish, White and Red Meat. -Incomplete are missing some of the essential amino acids. 70% plant proteins --Isoleucine -Leucine -Valine -Histidine -Lysine -Methionine -Phenylalanine -Threoninie -Tryptophan FAT: -AMDR -10G/D Linoleic (18-2 Omega6) -1G/D is Alpha Linolenic (18-3 Omega 3) -Saturated <10% -Cholestrerol 300MG/D -Fat has a very low thermic effect, about 2%. So it doesn’t burn a lot of calories in consumption. -Don’t eat trans fat. CARBOHYDRATES: ­AMDR – 45% to 65% of your diet 130 Grams Per Day ­Females 25G of Fiber/ Males 35G of Fiber ­Sugar <25% of Diet ­We are not accustomed to consuming free sugar. So it will be absorbed very fast. It will  take the entire intestine to absorb good carbohydrates, while sugar will take about a foot. ­For every 5 grams of carbohydrates, try to get 1 gram of fiber. ­Fat Soluble Vitamins, A (700 mcg and 900 mcg) D: (15 MCG) E (15MG) K (90 and 120 MCG) ­Antioxidants prevent oxidation to molecules. This prevents “rusting and aging where  disease and cancer and heart disease can set in” anti carcinogen. WATER SOLUBLE VITAMINS: Vitamin C: 75mg and 90mg (female/male) Vitamin: B1: 1/1­1.2 mg Vitamin B2: 1.1 mg and 1.3 mg Vitamin B3: 14mg and 16mg Vitamin B5: 5mg Vitamin B6 1.3 mg Vitamin B9: 400 mg Vitamin B12: 2.4 UG (maybe more) Choline: 425 mcg and 450 mcg ­Limit Sodium and try to consume a lot of Potassium. They are involved with  intracellular energy. ­Don’t trust vitamins. Get your nutrients from foods, cause Vitamins aren’t very practical or even work. Leafy green vegetables, bright fruits, sulphur foods like onions. And don’t  forget mushrooms.

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