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KIN 150 Final Study Guide

by: May Thu

KIN 150 Final Study Guide KIN150

Marketplace > University of Miami > Kinesiology > KIN150 > KIN 150 Final Study Guide
May Thu
GPA 3.8

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About this Document

This study guide includes everything from the review session. There are details about supplements, different types of workouts, body composition, etc.
General Nutrition for Health and Performance
Eduard Tiozzo
Study Guide
50 ?




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This 5 page Study Guide was uploaded by May Thu on Thursday April 28, 2016. The Study Guide belongs to KIN150 at University of Miami taught by Eduard Tiozzo in Spring 2016. Since its upload, it has received 62 views. For similar materials see General Nutrition for Health and Performance in Kinesiology at University of Miami.


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Date Created: 04/28/16
Thursday, April 21, 2016 KIN 150 Review March 17 to Today - Different diets • Semivegetarian: eats meat sometimes • Pescetarian: excludes all animal flesh except fish • Lacto-ovo-vegetarian: excludes all animal flesh but eats eggs and diary products • Lacto-vegetarian: excludes animal flesh and eggs but doesn’t include diary Vegan: excludes all food of animal origin • - Nutrient deficiencies for vegan • B12, Calcium, Vitamin D, Iron, Zinc, Iodine, Omega 3: EPA and DHA, Protein • B12 (should supplement B12), look at others too - Iron absorption of meat vs plant • efficient in absorbing iron from meat, only absorbs 5% iron from veggies • anemic for iron, take with Vit-C - Understand blanching fresh veggies and freezing veggies • blanching kills bacteria that changes color • Enzymes to cause color, flavor changes must be inactivated - Main health benefits of crusyphrious veggies • glucocinolites: gives bitter taste (how it forms and what it means for health) • chop chew to create new compound - DTC (Direct to Consumer advertising) • pharmaceutical drugs can be advertised (without restrictions) - Logo to look for supplement • (USP) US Pharmacopeia - Know labels for organic foods 1 Thursday, April 21, 2016 • 100%: originally produced ingredients and processing aids, excluding salt and water (must be certified) • Organic: 95% organically produced ingredients • Made with Organic Ingredients: processed foods with at least 70% (70-95%) organic ingredients - Organic Vs Natural what it means • Organic: regulated by strict laws • Natural: lacks adequate guidelines - whole grain components • endosperm, germ, brain • processing removes everything but endosperm - Different labeling of whole grain products • 100% whole grain: all its grain ingredients are whole grains (min 16g whole grains per serving) Basic Stamp: at least 8g, a half serving of whole grain, but may also contain some • refined grains - Carbohydrate loading 2 Thursday, April 21, 2016 • more relevant to athletics • regimen designed to maximize muscle glycogen stores before an athletic event • larger glycogen stores allow exercise to continue for a longer time - Steroid side effects • kidney and liver damage, enlarged heart, blood pressure • men: baldness, shrinking of testicles, development of breasts, increased risk for prostate cancer • women: facial/excess body hair, male-pattern baldness, deepened voice, disruption of menstrual cycle - Supplements • Coenzyme Q10 - found in meat, peanuts, soybean oil - can help endurance performance, anti-oxident properties, vitamin-like substance Niacin • - Vitamin B3, used to increase HDL - Fish • Mercury: bigger fish have more mercury, 90%is absorbed in body, high levels damages neurologic, GI, and renal systems - Essential fatty acids • Omega 3 (Alpha-linoleic acid (C18: 3N-3) • Omega 6 (Linoleic acid (C18: 2N-6) • food sources for omega 3 (flax seed, fish) and omega 6 (vegetable oils) • n-3 : n-6 (5:1) recommended • high ratio of omega 6:3 (inflammation) - Benefits of cardio training • Longevity greater, heart rate is lower, blood pressure is more controlled 3 Thursday, April 21, 2016 • different intensities to gain health benefits, fitness, performance - 50-70% (Physical Activity), 60-80% (Exercise), 70-90% (Performance) • 220-Age is maximum heart rate (multiplied by) intensity (220-20)(0.8) - RPE Scale • Fat burning zone: lower intensity so higher proportion of fat is used • Cardio zone: higher intensity, uses proportionally less fat, but at the end actual amount of fat used is greater with greater calories burned. • fat burning zone doesn’t really exist anymore - Body composition • what constitutes fat mass and what constitutes fat free mass - Fat mass: Visceral (belly), Subcutaneous (beneath the skin), intramuscular - Fat free mass: muscle, bones, organs, connective tissue • what is the % of fat that is essential for body (male: 15%, women: 25%) • 2 different patterns of storing extra fat - (men vs. women) (apple (android) vs pear shape(gynoid)) • different components of metabolic rate - 3 components: resting metabolic rate, physical activity, thermic effect of food - Exercise recommendations • 150 minutes per week • within 1 hour of workout should consume (3g carb: 1g protein) to repair - Female athlete triad • disordered eating, Amenorrhea (irregular menstrual period), osteoporosis (low bone mass which leads to deterioration) - Different tests to measure body fat • BIA (bio electrical impedance analysis) • skinfold thickness 4 Thursday, April 21, 2016 • water displacement • air displacement • DEXA (dual energy x-ray absorptiometry) - Different body types • endomorph: bigger framed (bigger muscle, can have bigger fat) (can be harder to lose weight) • mesomorph (muscular, not overweight or underweight) • ectomorph (skinny, doesn’t get fat easily) - Healthy numbers for waist circumference • male: less than 40 • female: less than 35 - BMI: know the ranges • greater than 25 to 30 is overweight • over 30 is obese) 5


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