Approximately

Chapter 9 1) about how much water do you need apiece day to perch healthy? Water constitutes 50% to 70% of the piece automobile trunk. Its unique chemical properties enable it to dissolve substances as thoroughly up as serve as medium for chemical reactions, temperature regulation and lubrication ( gear up in the knees and former(a) joints of the body) it also aids in regulating the acid base brace in the body. It helps remove waste from the body and is the basis for saliva, bile and amnic fluid. It is clear that obtaining the proper casual usance of water is extremely important.For adults daily water needs argon estimated at 2. 7 liters (11 cups) for adult women to 3. 7 liters (15 cups) for adult men, total water is a combination of fluids and fodder. For fluid wholly this corresponds to at 2. 2 liters of water (9 cups) for women to 3 liters water (13 cups) for men per day. (Fluid intake does non have to be derived from water alone). Identify at least(prenominal) twai n situations that cast up the need for water. ?Dehydration Dehydration is triggered afterwards the difference of water due to illness and drinking alcohol.The following ar signs of the early on stages of dehydration dry mouth and lips, difficulty concentrating, dizziness, headache, elevated heart value and gameyigue. ?Thirst If you do non drink bounteous water your wittiness lets you know by signaling thirst. Your brain communicates the need to drink. Thirst utensil can lag behind existing water loss after a pro acheed exercise and illness, as well as in older people. Children that atomic number 18 ill especially those with fever, diarrhea, vomiting and increased sweating should be encouraged to take in adequate fluids.Then list terzetto sources of water in the average persons diet. ?Liquids Beverages that we consume, such as water, milk, coffee, tea, soda and fruit juices. Beer and wine ar also considered forms of water til now these should be consumed within hea lthy daily guidelines (2 for men and 1 for women). landing field water is considered by many experts to be the best source as it contributes water intake without adding any calories even though it doesnt provide any other nutritiouss. ?Foods Much of the forage we consume has water.Many fruits and vege prorogues be more than than 80% water. ?Metabolic Water Water as a byproduct of transfiguration. 2)What is the relationship with atomic number 11 and water balance, and how is that relationship monitored as well as maintained in the body? Sodium is the major(ip) positive ion found outside electric cells and is essential to fluid balance and nerve impulse balance. The northwestward American diet provides easy sodium through processed foods and table salt. Table salt is chemically known as sodium chloride, it is 40% sodium and 60% chloride.The human body absorbs almost all sodium consumed. Once absorbed it becomes the major positive ion found outside of cells in extracellular fluid and is a key factor in retaining body water. Fluid balance throughout the body depends partly on the mutant of sodium and other ion concentrations among the water containing components in the body. Sodium ions also act upon in nerve impulse conduction and compactness of nutrients like glucose. both inadequacy and toxicity can run with sodium the greater connect lies with toxicity.Sodium deficiency is less common than excess sodium since it is so pronto available in the diet many health problems can occur when either happens. Kidneys atomic number 18 essential for regulating the volume and composition of sensible fluids. Water balance is achieved by ensuring that the summation of water consumed and generated by metabolism equals the amount of water excreted by the body. Consumption side is regulated by behavioral mechanisms which entangle thirst and salt cravings. Urine is produced not however to eliminate cellular waste products, but also to control the amount and composition of extracellular fluid.Controlling the amount of water and sodium as well as other chemicals is essential to life our body controls this by producing non-homogeneous amounts of urine so that we can conserve water and chemicals when short in give. Too much or too little water and/or salt in our bodies is dangerous. Therefore the amount of water and salt excreted in urine and the amount of urine excreted is adjusted to meet the needs of the body. 3)Identify quadruplet factors that influence the bioavailability of minerals from food. Food supplies us with many minerals, but the way in which our bodies are able to absorb them varies.The degree to which ingested nutrient is absorbed from food sources and is available to our body is called bioavailability. The bioavailability of minerals depends on many factors. The mineral content listed in food composition table for amount of a mineral in a food is just a starting point for estimating the actual contribution the food wil l make to our mineral needs. For example prickly-seeded spinach contains much atomic number 20 but only 5% can be absorbed because of the vegetables high concentration of oxalic acid, a calcium binder. Usually 25% of calcium is absorbed by adults.Minerals from animal products are absorbed give way as binders such as fiber in plant foods are not present to hinder preoccupancy. The mineral content of plants greatly depends on mineral concentrations of the soil in which they are grown. Refined plant food has a lower content of minerals. Four factors that influence bioavailability of minerals from food are outlined below ? Fiber -Mineral Interactions Components of fiber, particularly phytic acid in corpuscle fiber can limit absorption of some minerals by vertebral column to them. Oxalic acid is another substance in plants that binds minerals and makes them less bioavailable.High-fiber diets can lessening the absorption of iron, zinc and possibly other minerals. ?Mineral-Mineral In teraction Many mineral, such as magnesium, calcium, iron and copper are of similar sizes and the same electric charge causes these minerals to compete with each other for absorption, and thitherfore they affect each others bioavailability. An excess of one mineral lower the absorption and metabolism of other minerals. ?Vitamin-Mineral Interaction Many beneficial vitamin-mineral interactions occur during nutrient absorption and metabolism.When consumed in conjunction with Vitamin C, absorption of certain forms of iron such as that in plant products improves. The active Vitamin D hormone improves calcium absorption. Many vitamins require specific minerals to act as components in their building and playing periodctions. ?Mineral Toxicities An excessive mineral intake, particularly of trace minerals (such as iron and copper) can have toxic results. For many trace minerals the gap in the midst of just enough and too much is quite small. Using mineral supplements should be closely mon itored and should not exceed any upper aim set on a term basis.The potential for toxicity is not the only reason to carefully consider the use of mineral supplements there can also be harmful interactions with other nutrients, as well as the possibility of the supplements being contaminated. 5) In terms of total amounts in the body, calcium and phosphorous are the first and second most abundant minerals, respectively. What functions do these minerals have in common? Approximately 99% of calcium is found in the clappers. In addition to its sarcastic role in bones, it also functions in blood clotting muscle contraction, nerve-impulse transmission and cell metabolism.Calcium requires a slightly acid PH and the Vitamin D hormone for competent absorption. Calcium deficiency is a major factor in osteoporosis. Approximately 85% of the bodys phosphorus is found in the bones the remainder is found in the bloodstream and functions inside cells. Phosphorus is a component of enzymes, othe r key compounds, DNA, cell membrane and bone. The body expeditiously absorbs phosphorus at about 70% of dietary intake. The high absorption rate and the availability of phosphorus in foods makes this mineral less important than calcium in dietary planning.The active Vitamin D enhances absorption. Although there is shortly no specific disease associated with inadequate phosphorus intake, a deficiency may contribute to bone loss in older women. The functions that these two minerals have in common are that they are both critical to good bone health, have a cell function of sorts, the majority of each is found in the bones, and Vitamin D enhances the absorption of both. ? Chapter 10 1)How does greater physical fitness contribute to better overall health? rationalize the process. Physical fitness has many health benefits.Physical fitness refers to the ability to manage pass to vigorous employment without undue fatigue. The benefits of regular physical practise include, less injury , better sleep habits, reduced blood pressure, increased cardiovascular function and improved blood lipid profiles, aids in load control/loss, increases muscle mass and readiness, improves GI tract peristalsis, slows aging process, reduces riskiness of certain cancers, improves immune function, increases flexibility and balance, reduces stress and improves self-image, improves blood glucose, and strengthens bones and joints.Physical natural process Guidelines for Americans recommends that all adults should be active to some extent some activity is better than none. The Physical Activity Guidelines set specific time goals for adults they are outlined below ? For substantial health benefits, adults should do at least 150 proceeding a week or moderate-intensity activity or 75 minutes of a week of vigorous-intensity aerobic physical activity or an same combination of moderate and vigorous intensity aerobic activity. For additional health benefits, adults should increase aerobic activity to 300 minutes a week or moderate-intensity activity or 150 minutes of a week of vigorous-intensity aerobic physical activity or an equivalent combination of moderate and vigorous intensity aerobic activity. ?Adults should also include muscle strengthening activities that involve all major muscle groups at least two days a week. ?In order to stay with an exercise program the following are recommended oStart slow oVary activities, make it fun oInclude friends and family Set specific and attainable goals and monitor progress oSet aside a specific time each day for exercise oReward yourself for keeping up with your goals oDont worry about occasional setbacks keep focus on long-term health goals. 2)You have set a goal to increase muscle mass and decrease body fat. Plan a each week fitness regime, specifying activity types, frequency, intensity, duration, and progression. Commitment is an important standard in act in a physical fitness program and is the first step in putting together a weekly fitness regimen.There are three main components to a good plan that will decrease body fat and increase muscle mass aerobic, stretchiness/flexibility, and strength training. ?Aerobic Aerobic exercise focuses on improving cardiorespiratory and cardiovascular health. oActivities Walking, running, hiking, cycling, basketball, tennis, soccer, elliptical trainer, etc. o period 20 to 60 minutes. oIntensity 55% to 90% maximum heart rate or RPE of 4 or above. oFrequency 5 days a week oProgression Initiation point 3 to 6 weeks/Improvement Phase 5 to 6 months/Maintenance Phase plateau in gains in fitness. Stretching/Flexibility Focuses on stretching muscles in an effort to maintain and increase mobility. oActivities Yoga and stretching o Duration 4 repetitions of 10 to 30 seconds per muscle group oFrequency 2 to 3 days a week and during warm-up and cool down oIntensity 5 to 10 minutes during warm-up and cool down oProgression Start with small muscle groups (arms) and wo rk toward large muscle groups (legs) ?Strength Focuses on change magnitude or maintaining muscle mass through resistance exercise. oActivities Weight lifting, Pilates, push-ups and ull-ups o Duration 8 to 12 repetitions of 8 to 10 to different exercises oFrequency 2 to 3 days a week oIntensity Enough to condition major muscle groups of the upper and lower body. 3)How are carbohydrates, fat and protein used to supply energy during a 100-meter sprint, during a weight lifting session, during a 3-mile walk? Nutrients are converted to adenosine triphosphate (ATP) base on intensity and duration of any activity. Carbohydrates are the main nutrient for send awaying exercise of moderate to high intensity, and fat providing energy during low intensity exercises.For example, fat is a great enkindle for courage events, but would not be good for 100-meter sprint. If exercising at a low intensity (50% of the max heart rate) you would have enough stored fat to fuel activity for hours or days a s long as their sufficient oxygen to allow fat metabolism to occur. As the intensity of exercise increases, carbohydrate metabolism takes over. While it is more in force(p) than fat metabolism it has limited energy stores. This stored carbohydrate can fuel about two hours of moderate to high level exercise.One could continue with moderate to high intensity for longer by replenishing carbohydrate stores during exercise. If carbohydrates are not restored you will have to reduce your intensity and draw energy from fat. As exercise intensity continues to increase, carbohydrate metabolism efficiency drops and anaerobic metabolism kicks in because the body cant take in and set apart oxygen quickly enough to metabolism carbs or fat easily. down in the mouth amounts of protein are metabolized during all levels of exercise slightly more in endurance exercise especially when carbohydrate fuel has been depleted.