The overall effect of exercise on HDL, LDL, total cholesterol and total triglyceride profiles can be better solidified by analyzing the effect of various exercise intensities in combination of energy output rather than just the overall effect of exercise on those four functional properties. It should be understood that the production of lipids vary in response upon the duration of exercise, therefore influencing the relationship between C-reactive proteins and blood lipids. In order to calculate a more accurate analysis, blood lipid measurements should be taken at different maximum oxygen consumption sessions and intensities. In 2012, Tsao conducted a study that analyzed the effects of different exercise intensities comparable to C-reactive proteins and blood lipid levels. In the Tsao’s research it was found that LDL, total cholesterol and total triglyceride profiles had not changed with the influence of exercise intensity.3 On the contrary, as the maximum oxygen consumption increased from 25% to 65% to 85% during the exercise sessions, the HDL levels simultaneously increased from -0.42 HDL to -0.13 HDL to 0.23 HDL levels.3 According to a study conducted by Chaudhary in 2011, it can be stated that both aerobic exercise and resistance training influence the effect on HDL-C in the blood, thus perpetuating an effect on LDL-C in the blood. For the HDL cholesterol to increase, aerobic training (especially low intensity aerobic training) is first performed.1 The elevation of HDL cholesterol can then be inversely related to the risk of coronary heart disease in the participating individual due to the transportation HDL conducts. 1 As aerobic training continues, the triglyceride concentration decreases, therefore increasing the utilization of free fatty acids in the body.1 Subsequently through this process, the levels of low-density lipoprotein cholesterol (LDL-C) decreases.1 The previous studies conducted by Tsao (2012) and Chaudhary (2012) focused on the effects of sporadic training on HDL-C levels. In comparison to the previous studies, the Musa (2009) study showed a difference in their study by increasing the duration of the work-rest interval intertwined with the eight week high-intensity exercise program conducted on untrained young adult me. The intention of the Musa (2009) study was to raise the subject’s HDL-C levels while simultaneously decreasing the total cholesterol levels and the atherogenic index (TC/HDL-C).2 If this study could prove the researcher’s hypothesis, then one could propose alternative exercise methods that would further reduce the risk of cardiovascular disease.2 After the Musa (2009) study had concluded, it was found that there were no changes in total cholesterol levels in regards to the subjects that had been tested. Due to the fact that all of the tested subjects had entered the study with favorable pre-training mean total cholesterol levels, it can be assumed that there was no opportunity for the total cholesterol ...

1. The overall effect of exercise on HDL, LDL, total
cholesterol and total triglyceride profiles can be better
solidified by analyzing the effect of various exercise intensities
in combination of energy output rather than just the overall
effect of exercise on those four functional properties. It should
be understood that the production of lipids vary in response
upon the duration of exercise, therefore influencing the
relationship between C-reactive proteins and blood lipids. In
order to calculate a more accurate analysis, blood lipid
measurements should be taken at different maximum oxygen
consumption sessions and intensities. In 2012, Tsao conducted a
study that analyzed the effects of different exercise intensities
comparable to C-reactive proteins and blood lipid levels. In the
Tsao’s research it was found that LDL, total cholesterol and
total triglyceride profiles had not changed with the influence of
exercise intensity.3 On the contrary, as the maximum oxygen
consumption increased from 25% to 65% to 85% during the
exercise sessions, the HDL levels simultaneously increased
from -0.42 HDL to -0.13 HDL to 0.23 HDL levels.3
According to a study conducted by Chaudhary in 2011, it
can be stated that both aerobic exercise and resistance training
influence the effect on HDL-C in the blood, thus perpetuating
an effect on LDL-C in the blood. For the HDL cholesterol to
increase, aerobic training (especially low intensity aerobic
training) is first performed.1 The elevation of HDL cholesterol
can then be inversely related to the risk of coronary heart
disease in the participating individual due to the transportation
HDL conducts. 1 As aerobic training continues, the triglyceride
concentration decreases, therefore increasing the utilization of
free fatty acids in the body.1 Subsequently through this process,
the levels of low-density lipoprotein cholesterol (LDL-C)

2. decreases.1
The previous studies conducted by Tsao (2012) and
Chaudhary (2012) focused on the effects of sporadic training on
HDL-C levels. In comparison to the previous studies, the Musa
(2009) study showed a difference in their study by increasing
the duration of the work-rest interval intertwined with the eight
week high-intensity exercise program conducted on untrained
young adult me. The intention of the Musa (2009) study was to
raise the subject’s HDL-C levels while simultaneously
decreasing the total cholesterol levels and the atherogenic index
(TC/HDL-C).2 If this study could prove the researcher’s
hypothesis, then one could propose alternative exercise methods
that would further reduce the risk of cardiovascular disease.2
After the Musa (2009) study had concluded, it was found
that there were no changes in total cholesterol levels in regards
to the subjects that had been tested. Due to the fact that all of
the tested subjects had entered the study with favorable pre-
training mean total cholesterol levels, it can be assumed that
there was no opportunity for the total cholesterol levels to
further reduce.2 Therefore, this study cannot be perpetuated for
proper use in a general population.
The Musa (2009) study discovered two different findings
between the participants of the control group and the
experimental group. Post testing, the experimental group
showed an increase in HDL-C levels as well as a decrease in the
atherogenic index (TC/HDL-C) and the distance run times.2 On
the contrary, the participants in the control group showed no
change in any of the four variables (HDL-C, atherogenic index,
TC and distance run times).2
The literature presented by the Musa (2009) study suggested an
increase in HDL-C levels when adding endurance training
and/or high-intensity aerobic exercise into the lives of young
untrained men.2 For the purpose of continually improving the
HDL-C levels and the atherogenic index for trained individuals,
a longer duration of continuous high-intensity interval training
should be implemented.2 Therefore, by taking a serious

3. approach and participating in high-intensity interval training,
young adult men (with favorable TC levels) can significantly
reduce their risk for cardiovascular disease by 18-27% when
increasing their HDL-C levels and another 37% by decreasing
their atherogenic index.2

4. References
1 Chaudhary, S., Kang, M. K., & Sandhu, J. S. (2011). The
Effects of Aerobic Versus Resistance Training on
Cardiovascular Fitness in Obese Sedentary Females. Asian
Journal of Sports Medicine, 1, 177-184.
2 Musa, D. I., Adeniran, S. A., Dikko, A. U., & Sayers, S. P.
(2009). The Effect of A High-intensity Interval Training
Program on High-Density Lipoprotein Cholesterol in Young
Men. Columbia, MI: National Strength and Conditioning
Association.
3 Tsao, T. H., Yang C. B. & Hsu C. H. (2012). Effects of
Different Exercise Intensities With Isoenergetic Expenditures
on C-Reactive Protein and Blood Lipid Levels. Research
Quarterly for Exercise and Sport, 81, 293-299.

5. Nutrition Chapter 9
Essential Nutrients
There are 45 essential nutrients
These cannot be manufactured by the body
and must come from food source.
Macronutrients
Protein, Fats, Carbohydrates, and Water
Micronutrients
Vitamins and Minerals extracted during
digestion
Energy from Nutrients
PROTEINS 4 CALORIES/GRAM
CARBOHYDRATES 4 CALORIES/GRAM
FAT 9 CALORIES/GRAM
(ALCOHOL) 7 CALORIES/GRAM
PROTEIN
Proteins are made up of building blocks called amino acids.
Nine amino acids are essential – the rest can be manufactured

6. by the body if the essential amino acids are present.
Complete Proteins contain all 9 essential amino acids.
Incomplete Proteins do not have all essential amino acids –
some vegetables and legumes are incomplete and therefore,
most be combined with other protein sources to get all 9
essential proteins.
RDI .36 grams/lb. 50g for 140 lb. person
10 - 35% of total caloric intake should be from protein
FATS
Two essential fats (aka lipids):
Linoleic acid and alpha-linolenic acid (polyunsaturated)
Triglyceride is a molecule of glycerol (an alcohol) plus three
fatty acid chains. The type of fatty acid chain determines
whether it is:
unsaturated
monounsaturated
polyunsaturated
saturated
Omega - 6
Omega - 3
FATS
Saturated fats are usually solid at room temperature
Leading saturated fats are red meat, whole milk, cheese, lunch
meats (many from animal products)
Mono – and Polyunsaturated fats are usually liquids at room
temperature and derived from plant products

7. Hydrogenation Process used to improve stability and improve
the shelf life of unsaturated oils. Results in more saturated and
trans fatty acids
GOOD AND BAD FATS
Health effects of different types of fat:
Trans fatty Acids and Saturated fats are thought to adversely
effect:
Heart health
Cancer risk (some cancers)
Weight Management
Unsaturated fat: 20 – 35% of total daily calories
Cholesterol
Waxy substance in blood needed for synthesis of cell
membranes, vitamin D, and hormones
There are two types of blood fat that work differently in the
body:
Low Density Lipoproteins (LDL) (bad cholesterol)
transports cholesterol to organs and tissues excess
deposits on artery walls – thought to be bad for heart health
High Density Lipoproteins (HDL) (good cholesterol)
transports cholesterol out of arteries – thought be
good for heart health
Trans – and Unsaturated Fats
Heart Health Effects:
Increases amount of LDL cholesterol in blood results
in LDL build up on artery walls

8. May increase risk for certain types of cancer (i.e. colon)
Good and Bad FATS
GOOD FATS
Mono unsaturated fats
Olive Oil
Canola Oil
Safflower Oil
Peanut Oil (& other nuts)
Poly unsaturated fats
Soybean Oil
Corn Oil
Cottonseed Oils
Fish Oils
BAD FATS
Saturated fats
Palm Oil
Coconut Oil
Stick Margarine
Butter
Cheese
Animal Fats (fat and skin)
Trans fatty Acids
Food fried in vegetable oils
RDI for FATS
Fat Intake:
20 – 35% of total calories/day

9. Men
17 g/day of linoleic acid
1.6 g/day of alpha-linolenic acid
Women
12 g/day of linoleic acid
1.1 g/day of alpha-linolenic acid
This is about 3 – 4 teaspoons (25-20 g)/day of vegetable oil.
Carbohydrates
Supply energy for body cells and some cells use carbohydrates
exclusively (some parts of brain, nervous system, muscles and
blood)
High energy exercise uses carbohydrates for fuel.
Carbohydrates
Simple Carbohydrates
Sugars such as sucrose, fructose, lactose
Add sweetness to food.
Glucose is a simple sugar that is broken down from ingested
carbohydrates during digestion.
It is stored in the liver and muscles as glycogen
Complex Carbohydrates
Starches and Dietary Fiber
Includes wheat, rye, rice, oats, barley, millet, legumes (dry
beans, peas, lentils and tubers (potatoes & yams)
Carbohydrates
Refined or Processed Carbs
have all the calories, but the fiber, some vitamins are removed

10. when the inner and outer layers are removed during processing
leaving only the starchy middle layer
White Bread, White Rice are examples of Processed
Carbohydrates
Whole Grain Carbohydrates
Are unrefined and no layers are stripped away.
Have higher fiber content
More vitamins and minerals and other vital compounds
Don’t spike the glycemic index because the fiber slows down its
absorption and enter the bloodstream more slowly.
45 – 65% of total intake of calories
Fiber
Non digestible part of carbohydrates that are important for
digestive tract health.
Dietary Fiber non digestible fiber that is naturally present in
carbohydrates such as grains, legumes and vegetables
Functional Fiber synthesized non digestible fiber added to food
as a supplement
Total Fiber
Dietary and Functional Fiber total content of a carbohydrate
Soluble Fiber (Oat Bran, Legumes)
Delays stomach emptying, slows movement of glucose into the
blood after eating, reduces cholesterol
Insoluble Fiber (Wheat Bran, Psyllium)
Increases fecal bulk, prevents constipation, helps reduce type 2

11. diabetes, heart disease, and pulmonary disease. Good for
gastrointestinal health and weight management
Vitamins
Organic Micronutrients
Organic carbon containing substances required in small amounts
to regulate various processes within living cells. Help regulate
chemical reactions
Humans need 13 vitamins:
Vitamins: A,D,E,K (fat soluble)
9 vitamins that arewater soluble:
C, B complex: thiamin, riboflavin, niacin, B-6, folate, vitamin
B-12, biotin, and pantothenic acid
Function of Vitamins
Critical to production of red blood cells
Critical to maintenance of nervous, skeletal, and immune
systems
Some act as antioxidants – preserve cell overall health (key
ones are E, C, A precursor beta carotene (converts to vitamin A)
Antioxidants lessen the breakdown of food or body constituents
by free radicals such as binding oxygen, donating electrons to
free radicals and repairing damage to molecules
Most vitamins are not produced in the body
Minerals
Inorganic Micronutrients
Necessary in small amounts for growth, regulation, and
maintenance of body tissues and functions and help release
energy
There are 17 essential minerals:

12. Major minerals:
Calcium, phosphorus, magnesium, sodium, potassium and
chloride
Major Trace Elements
Need minute amounts of trace elements but they are considered
essential
Major Trace Elements
Copper, Fluoride, Iodide, Iron, Selenium, Zinc
22
USDA’S MyPyramid
MyPyramid: Number of Daily Servings and Serving Sizes
Grains (6): 1 slice of bread, 1 small muffin (2.5” diameter), 1
cup ready-to-eat cereal flakes, ½ cup cooked cereal, 1 (6”)
tortilla
Vegetables (5): ½ cup cooked or raw vegetables, 1 cup raw
leafy salad greens,
½ cup of vegetable juice
Fruit (4): ½ cup fresh/canned/frozen fruit,
½ cup 100% fruit juice, 1 small whole fruit,
¼ cup dried fruit
23

13. Milk/Dairy (3): 1 cup milk or yogurt, ½ cup ricotta cheese, 1½
oz. natural cheese,
2 oz. processed cheese
Meat and Beans (5½): 1 oz. cooked lean meat/poultry/fish, ¼
cup cooked dry beans or tofu, 1 egg, 1 tablespoon peanut butter,
½ oz. nuts or seeds
Oils (6 teaspoons per day)
Discretionary calories,
solid fats, and added sugars
24
MyPyramid: Number of Daily Servings and Serving Sizes
Phytochemicals and Antioxidants
When the body uses oxygen or breaks down certain fats or
proteins during normal metabolism it can give rise to free
radicals that are unstable molecules that react with fats, proteins
and DNA damaging cell membranes and mutating genes.
Implicated in cancer, aging, CV disease and degenerative
diseases like arthritis.
Antioxidants and phytochemicals are thought to reduce
formation of free radicals, remove them from the body, or repair
them.
Other Considerations
Refined sugar
Cholesterol
Sodium