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39 Cards in this Set

  • Front
  • Back
Identify the 6 essential nutrients?
Proteins, fats, carbohydrates, vitamins, minerals, water
What 3 nutrients provide energy?
Fat, protein, carbohydrates
What is the recomemended daily intake of water for males and females?
9 cups per day females
13 cups per day males
What is an essential amino acid and how many are there? What is a complete protein?
The building block of protein, 9 are essential.
What is the difference between incomplete and complete proteins and what are typical sources for each?
Complete sources supply all the essential amino acids in adequate amounts. meat, fish poultry Incomplete sources are nuts, plants, vegetables.
What is the recommended % of protein in the diet based on % of daily calories? What is it in grams?
10% to 35% .8g per kg
Identify 4 functions for fats in the body?
Supply energy, insulate the body, support and cushion organs, absorb fat-soluble vitamins.
What are the 2 essential fats?
Alpha linoleic & linolenic
Identify the "major" dietary minerals?
calcium, phosphorus, sodium, chloride, potassium, magnesium
Breifly describe saturated, unsaturated, and poly unsaturated fats and give health-related information for each. What are 2 sources for each in your diet?
Saturated= a fat with no carbon-carbon double bond. animal foods, and coconut oils. Unsaturated: contain one carbon-carbon double bond. nuts, vegetables. Polyunsaturated= a fat with 2 or more carbon-carbon double bonds. fatty fish, nuts
Compare and contrast LDL and HDL cholesterol. Which is good and why?
HDL decreases risk for heart disease. LDL increases rish for heart disease.
What is the recommended % of daily calories for fat in the diet? How much for saturated fats?
20% to 35% for fat. Less than 10% for saturated fats.
What is the primary function of CHO in the body?
Energy
What is the difference between simple and complex CHOs?
Simple carbs contain one or 2 sugar units per molecule.
Complex carbs consist of chains of many sugar molecules.
What are good sources of complex CHOs?
plants, grains
Under what conditions are CHOs used during exercise?
moderate to high intensity
What is the recommended % of daily calories for CHO in the diet?
45% to 65%
Identify calorie content for 1 gram of fat, CHO, and protein?
fat: 9 cal. CHO: 4 cal. protein: 4 cal
Identify 5 components of health related fitness. Define each, and give an assessment method for each.
Cardiovascular Endurance, Muscular Strength, Muscular endurance, flexibility, body composition.
Summarize the surgeon generals recommendations for physical activity?
all people can benifit, be active 5-7 days a week 30 min each day at either a brisk walk or moderate intensity.
Summarize the ACSM's exercise prescription recommendations using FITT?
F=frequency 3 to 5 day a week
I=intensity 65 to 90% max heart
T=time 20-60 min session
T=type rythmic/ cont. exercises that uses large muscle groups.
Identify 5 health benefits of regular physical activity?
improved cardio, better metabolism, improved body comp, disease prevention, prevention from injury
What is maximum HR?
220 - age = Max HR
Identify vitamins and compounds with antioxidant capacity?
Vitamin E, Vitamin C, Vitamin A
What is an antioxidant why is it essential?
A substance that can lessen the breakdown of food or body constituents, also protection from free radicals.
What are the dietary guidelines for americans?
General principles of good nutrition intended to help prevent certain diet- related disease.
What % of adults are overweight?
67%
What are the recommended % of essential body fat for males and females.
3-5% men 8-12% women
What are the MAJOR minerals needed in the diet?
Major minerals are minerals you need more than 100mg per day.
How is BMI mesured? What is ideal BMI range? Overweight range? Obese range?
Calipers, Hydrostatic weighing, height/ weight. 19-25 ideal, 25-30 overweight, 30-35 overweight class 1, 35-40 obese class 2, more than 40 obese class 3
ID 3 ways to measure body fat? What does this tell you?
Calipers, Hydrostatic weighing, height/ weight.
What does hydrostatic weighing actually measure?
Density
What is the ideal rate of weight loss in pounds per week?
.5 to 2 pounds per week
How much physical activity in minutes must be performed to promote weight loss and prevent regain?
30 min of brisk walking, gradually increase intensity.
What 4 vitamins are fat soluable?
Vitamins ADEK
What 9 vitamins are water soluable?
Vitamins C, and 8 B Vitamins
What is a free radical
a chemically unstable, electron seeking compound that can damage cell membranes.
How can you make cholesterol?
From saturated fat.
What are the primary functions for protein in the body?
Muscle and bones, blood enzymes, and some hormones.