Concepts Of Fitness Ch. 10 & 11

Front 1

Dietary fiber?

Back 1

Indigestible portion of carbohydrates.

Front 2

High nutrient density?

Back 2

Foods rich in nutrients relative to energy cost.

Front 3

Basal metabolic rate?

Back 3

Calories burned at rest in 24 hours.

Front 4

Essential nutrients?

Back 4

Obtained from the diet only.

Front 5

Non-essential nutrients?

Back 5

Manufactured by the body.

Front 6

Anorexia

Back 6

self-imposed starvation, primarily females, psycho-social eating disorder, unmanaged fear of fatness despite being underweight, often begins around puberty.

Front 7

Body Composition

Back 7

Fat weight vs. nonfat or lean body weight

Front 8

Which is the most essential nutrient?

Back 8

Water

Front 9

Which essential nutrient is the major source of calories used by the body to provide energy?

Back 9

Fat

Front 10

Identify 3 essential nutrients that contain calories.

Back 10

Carbohydrates, protein, and fat

Front 11

What are the 2 calorie containing essential nutrients that are the main fuel sources of physical activity?

Back 11

Carbohydrates, and fats

Front 12

How many calories per gram of carbohydrates, fats, and proteins?

Back 12

Carbs-4, protein-4, fat-9

Front 13

Identify a major problem with the American diet.

Back 13

High fat, large portions.

Front 14

Give an example of a source of fiber.

Back 14

Plant skins and seeds. (Beans)

Front 15

Adequate fiber decreases the risk of developing what?

Back 15

Heart disease, diabetes, and some cancers.

Front 16

Identify food sources of protein.

Back 16

Found in plant and animal products

Front 17

Complete proteins

Back 17

Contain all amino acids, usually from animal sources

Front 18

Incomplete proteins

Back 18

One or more of the essential amino acids are missing (plant source)

Front 19

Identify foods that are complex carbohydrates

Back 19

Rice, pasta, cereal, fruits, vegetables

Front 20

Identify foods that are simple carbohydrates

Back 20

Table sugar, desserts.

Front 21

How many servings are recommended from the bread, rice, cereal, pasta food group?

Back 21

6-11

Front 22

Identify fat soluble and water soluble vitamins

Back 22

Fat soluble are stored in the body (a,d,e,k), water soluble are not (b,c)

Front 23

What is the daily recommended water intake?

Back 23

6-8 cups

Front 24

List 3 factors most important in the prevention of osteoporosis.

Back 24

Calcium, estrogen, weight bearing activity

Front 25

Can the body produce calcium? What is the best source for calcuim?

Back 25

No, milk

Front 26

Minimum body fat for males and females

Back 26

3-5% males, 10-12% females

Front 27

Identify diseases associated with fat storage in the upper body

Back 27

CVD, stroke, diabetes

Front 28

A normal diet should consist of

Back 28

55-60% carbohydrates, 12-15% protein, 30% fat

Front 29

Identify foods that are high in saturated fats

Back 29

Beef, butter, cheese, whole milk, coconut oil, palm oil, cocoa butter

Front 30

Identify the kind of fat that is most closely related to high cholestrol

Back 30

Unsaturated fat

Front 31

One pound of fat represents how many calories?

Back 31

4081

Front 32

Identify the minimum number of calories males and females should take in daily

Back 32

males-1500, females-1200

Front 33

What is appropriate weight loss per week?

Back 33

1-2 pounds

Front 34

Identify body fat percentages that suggests one's health is at risk

Back 34

males-25%, females-30%

Front 35

How many minutes of activity and how many days per week are recommended in order to lose weight?

Back 35

Aerobic activity for 45 minutes or longer, everyday.

Front 36

Identify activities that should be used if the goal is primarily to lose stored fat

Back 36

Exercise

Front 37

Identify treatment for eating disorders

Back 37

Early intervention, psychological intervention, medical intervention

Front 38

Does weight gain occur as a result of change in the number of fat cells?

Back 38

No

Front 39

What percent of weight lost through exercise is from fat?

Back 39

80-90%

Front 40

How do you get the greatest success in weight-loss programs?

Back 40

Combine exercise and diet modifications.

Front 41

Identify what constitutes a serving of protein

Back 41

About the size of a deck of cards

Front 42

Identify sources of saturated fat

Back 42

Animal sources: beef, butter, cheese, whole milk; plant sources: coconut oil, palm oil, cocoa butter

Front 43

What is the benefit of unsaturated fat?

Back 43

Lowers LDL and HDL (poly), lowers LDL but not HDL (mono)