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39 Cards in this Set
- Front
- Back
Identify the 6 essential nutrients?
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Proteins, fats, carbohydrates, vitamins, minerals, water
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What 3 nutrients provide energy?
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Fat, protein, carbohydrates
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What is the recomemended daily intake of water for males and females?
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9 cups per day females
13 cups per day males |
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What is an essential amino acid and how many are there? What is a complete protein?
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The building block of protein, 9 are essential.
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What is the difference between incomplete and complete proteins and what are typical sources for each?
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Complete sources supply all the essential amino acids in adequate amounts. meat, fish poultry Incomplete sources are nuts, plants, vegetables.
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What is the recommended % of protein in the diet based on % of daily calories? What is it in grams?
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10% to 35% .8g per kg
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Identify 4 functions for fats in the body?
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Supply energy, insulate the body, support and cushion organs, absorb fat-soluble vitamins.
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What are the 2 essential fats?
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Alpha linoleic & linolenic
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Identify the "major" dietary minerals?
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calcium, phosphorus, sodium, chloride, potassium, magnesium
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Breifly describe saturated, unsaturated, and poly unsaturated fats and give health-related information for each. What are 2 sources for each in your diet?
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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
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Compare and contrast LDL and HDL cholesterol. Which is good and why?
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HDL decreases risk for heart disease. LDL increases rish for heart disease.
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What is the recommended % of daily calories for fat in the diet? How much for saturated fats?
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20% to 35% for fat. Less than 10% for saturated fats.
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What is the primary function of CHO in the body?
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Energy
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What is the difference between simple and complex CHOs?
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Simple carbs contain one or 2 sugar units per molecule.
Complex carbs consist of chains of many sugar molecules. |
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What are good sources of complex CHOs?
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plants, grains
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Under what conditions are CHOs used during exercise?
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moderate to high intensity
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What is the recommended % of daily calories for CHO in the diet?
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45% to 65%
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Identify calorie content for 1 gram of fat, CHO, and protein?
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fat: 9 cal. CHO: 4 cal. protein: 4 cal
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Identify 5 components of health related fitness. Define each, and give an assessment method for each.
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Cardiovascular Endurance, Muscular Strength, Muscular endurance, flexibility, body composition.
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Summarize the surgeon generals recommendations for physical activity?
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all people can benifit, be active 5-7 days a week 30 min each day at either a brisk walk or moderate intensity.
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Summarize the ACSM's exercise prescription recommendations using FITT?
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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. |
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Identify 5 health benefits of regular physical activity?
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improved cardio, better metabolism, improved body comp, disease prevention, prevention from injury
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What is maximum HR?
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220 - age = Max HR
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Identify vitamins and compounds with antioxidant capacity?
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Vitamin E, Vitamin C, Vitamin A
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What is an antioxidant why is it essential?
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A substance that can lessen the breakdown of food or body constituents, also protection from free radicals.
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What are the dietary guidelines for americans?
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General principles of good nutrition intended to help prevent certain diet- related disease.
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What % of adults are overweight?
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67%
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What are the recommended % of essential body fat for males and females.
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3-5% men 8-12% women
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What are the MAJOR minerals needed in the diet?
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Major minerals are minerals you need more than 100mg per day.
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How is BMI mesured? What is ideal BMI range? Overweight range? Obese range?
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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
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ID 3 ways to measure body fat? What does this tell you?
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Calipers, Hydrostatic weighing, height/ weight.
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What does hydrostatic weighing actually measure?
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Density
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What is the ideal rate of weight loss in pounds per week?
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.5 to 2 pounds per week
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How much physical activity in minutes must be performed to promote weight loss and prevent regain?
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30 min of brisk walking, gradually increase intensity.
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What 4 vitamins are fat soluable?
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Vitamins ADEK
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What 9 vitamins are water soluable?
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Vitamins C, and 8 B Vitamins
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What is a free radical
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a chemically unstable, electron seeking compound that can damage cell membranes.
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How can you make cholesterol?
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From saturated fat.
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What are the primary functions for protein in the body?
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Muscle and bones, blood enzymes, and some hormones.
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