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53 Cards in this Set
- Front
- Back
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What are Nutrients? |
chemical substances found in the body that regulate body proccesses, support growth and repair of body tissue, and provide energy |
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Why should low caloric density and high nutrient density foods be selected? |
they have less calories |
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Calorie |
amount of energy in food |
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Empty Calorie |
lack vitamins and minerals; high in sugar and fat |
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Why is water the most important nutrient needed by the body? |
aids digestion, eliminating waste, involved in almost all biological processes. |
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What are carbohydrates? What % of our diet should comprise carbs? |
supply energy, fuel brain, nervous system and keep the digestive system working
45-65% |
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Complex Carbs Vs. Simple Carbs |
Complex- foundation of healthy diet; yellow, dark green leafy, root, whole grains
Simple- sugars |
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Functions of fat in the diet? |
help absorb and transport fat soluble vitamins, stored energy, cushion organs, maintain body temps, |
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Why is fiber important? |
Prevents constipation and clears waste out of the intestines |
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Saturated fats |
Animal based; Solid at room temp; raise cholesterol in the blood |
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Hydrogenation |
adding partially hydrogenated oils to food |
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Unsaturated fats |
good fats; liquid at room temp; low blood cholesterol |
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Cholesterol |
Dietary fat & structural component of cell membranes & steroid hormones |
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Trans Fats |
unsaturated fatty acids |
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Triglyceride |
3 fatty acids joined to glycerol' 95% |
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What % of our diet shoyld comprise proteins? |
12-15%
0.8kg of body weight
1.2kg for athletes |
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Amino Acids |
building blocks of protein. growth and repair of the body |
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Essential Amino Acids Vs. Nonessential Amino Acids |
essential- 9 amino acids the body cant produce non- 11 amino acids the body can produce |
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What does protein complement? |
consuming 2 or more incomplete proteins to make a complete one |
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What is the RDA for Protein? |
12-15% |
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Why are vitamins needed? |
digest absorb and metabolize nutrients growth and regulation of body activities |
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Glycemic Index and examples |
Ranks carbs according to their effect on blood glucose levels; low is 55 or less; |
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Why are calcium and iron important? |
calcium- bone, teeth formation, blood clotting, nerve impulse
iron- build red blood cells,carries oxygen from lungs to cells |
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LDL Vs. HDL |
LDL is low density (bad) transports large amts. of cholesterol to blood cells HDL is High (good cholesterol) aids in removal of cholesterol |
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Ergogenic Aids |
performance enhancing supplements |
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What is cardiorespiratory endurance? |
The ability of the heart, lungs, and blood vessels to deliver adequate amounts of oxygen during extended periods of physical activity.
C-R endurance is improve by participating in C-R endurance (aerobic) activities
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What type of activities improve C-R endurance? |
walking, running, swimming, cycling |
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What is the function of the heart? |
to send blood to the body |
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Atria |
receives blood low in oxygen content from the body (right atrium) & blood high in oxygen content from the lungs (left atrium)
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Ventricles |
recieves blood from atria |
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Myocardium Endo Epi |
heart muscles |
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Trace bloodflow through the heart |
All parts S. & I. Vena Cava R. Atrium Tricuspid Valve R. Ventricle Pulmonary Valve |
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Function of Heart Valves |
make sure blood goes in one direction only |
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Coronary Arteries |
supply heart with oxygen and nutrients |
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What is atherosclerosis? |
build up of cholesterol; vessels and arteries become blocked |
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Define following terms: resting heart rate, target heart rate, heart rate reserve. |
Resting- times heart contracts per minute
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What is stroke volume? What is cardiac output? What is maximal oxygen consumption?
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SV- amt of blood pumped each beat CO- amt of blood pumped by the heart at rest each minute Max O2 consumption- |
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What is adenosine triphosphate (ATP)?
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releases energy when broken down |
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Describe the immediate, the short term, and long term energy systems. |
Immediate- only a few seconds, but instant Short term- few minute duration, high intensity Long term-extended duration, low to moderate intensity |
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Describe each component of the C-R endurance program: Warm-up, Aerobic workout, Cool-down.
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Warm up- prepare body for exercise Workout Cool down- return to pre exercise body |
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Discuss the health related fitness components.
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Cardiorespiratory Endurance
Muscular Strength
Muscular Endurance
Body Composition
Flexibility
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Define the skill related fitness components.
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Balance
Speed
Power
Coordination
Agility
Reaction time
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What are the benefits of improved cardiorespiratory endurance? |
Increased blood volume
Resting heart rate decreases
Decreases elevated blood pressure
Increases high density lipoproteins
Reduced body fat
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Discuss the physical fitness training guidelines. |
Warm-up before exercise & cool-down after exercise
Workout properly – apply training principles
Listen to your body
Proceed gradually
Train on a regular basis
Workout with a friend to stay motivated
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Describe the basic elements of an exercise session |
warm up work out cool down |
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Identify health factors that may warrant consulting a physician before starting an fitness program.
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obesity, heart disease, high BP, |
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Health |
state of well being allowing a person to function at their optimal level |
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Wellness |
understanding the dimensions of health and putting them in practice |
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Physical Fitness |
healthy lifestyle actrivities |
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List and describe the dimensions of health and wellness. |
intellectual social spiritual physical psychological enviornmental Occupational |
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What are the benefits of optimal health related fitness and wellness? |
Lower risk of chronic diseases, such as heart disease, diabetes, and cancer
Improved critical thinking
Increased energy to carry out daily activities
A high level of self-esteem |
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List and describe stages of behavior change |
pre/Contemplation Preparation Action Maintenance
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Discuss barriers to sound fitness and wellness given in the textbook? |
Negative attitudes towards sound fitness & wellness due to folkway and mores A lack of motivation to achieve desirable levels of fitness and wellness Poor time management skills Failing to take advantage of environmental resources
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