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35 Cards in this Set
- Front
- Back
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Name three components of a fitness program.
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Flexibility
Muscle strength and muscle endurance Cardio-respiratory endurance |
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What are the progressive overload principals?
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Frequency
Intensity Time |
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What are the fluid replacement guidelines for exercise...
Before During & After |
2-3 cups 2-3 hours prior
1-1/2 cups every 10-20 minutes 2 cups for every lb. of body weight lost |
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What are three benefit categories of exercise/fitness.
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Physical, mental and risk reduction
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What are the affects of caffeine and alcohol on exercise?
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Dehydration
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When exercising for less than an hour a person should drink_______.
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Water.
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When exercising for over an hour a person should drink__________.
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Sports drink/electrolytes.
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To help build glycogen storage you would _____- ______.
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Carb load
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What are the importance of B vitamins?
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Needed for energy metabolism.
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What is the importance of iron?
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Transport 02 to cells.
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For athletes to rebuild Carbs before an event they should...
After? |
B: "Carb load" which means high carb, low fiber.
A: High carb intake within 2 hours. |
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What is the weight gain goal for pregnancy?
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25-35 lbs.
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What is the normal weight gain pattern during pregnancy?
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1st trimester is 3- 31/2 lbs total.
2nd and 3rd trimester is 1 lb per week. |
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Name one nutritional concern during pregnancy and a recommended remedy.
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Constipation and hemorrhoids: eat high fiber foods, consume lots of fluids and exercise regularly.
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What are the minimum recommended food groups during pregnancy?
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7 starch
3 fruit 5 vegetable 3 dairy 7 ounces of protein |
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What is recommended serving intake for Folate?
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600mcg/day
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What is recommended serving intake for iron?
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27mg/day
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What is the recommended serving intake for calcium?
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1000mg/day
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Name four high risk pregnancy situations.
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Underweight/malnutrition
Overweight Eating disorder Poor lifestyle habits |
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Name two benefits of breastfeeding for a mother.
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Emotional bond and weight loss.
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Name two benefits of breastfeeding for a baby.
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Optimum nutrition and improved immunity.
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While breastfeeding, what are mother's recommended requirements of folate, iron and calcium.
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Folate= 500mcg/day
Iron= 9mg/day Calcium= 1000g/day |
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What is the age for babies to begin solid foods?
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6 months
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What is the order of solid food initiation?
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Rice cereal
Vegetables Fruit Protein |
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Identify reasons to avoid choking foods.
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Choking botulism, listeria, allergies, GI effects, poor nutrient content.
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Name four mealtime recommendations for dealing with toddlers.
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Provide frequent meals
Provide developmentally appropriate foods. Make foods fun Provide a positive mealtime environment |
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Name a nutrition related concern for an age group and why.
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Food allergies for toddlers therefore its important to introduce one new food at a time.
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What are two physical affects of childhood obesity?
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Diabetes and asthma
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What are two psychological affects of childhood obesity?
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Rejection and poor self image
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Name 4 tips for controlling weight gain and obesity in children.
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Do not use a fad diet or calorie restriction.
Encourage physical activity Offer nutritious snacks (do not have unhealthy snacks in house) Set a good example and eat healthy |
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What two major nutrients that are important during adolescence?
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Iron and calcium
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Name 4 lifestyle habits to promote longevity.
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Adequate sleep
Being physically active Not smoking Maintain a healthy weight |
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Name 4 categories of age related changes and 1 example of each.
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Immune system- declines
GI tract- poor absorption Dentition- tooth loss Sensory- decreased taste, smell and sight. |
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What is the Malnutrition warning signs acronym?
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DETERMINE
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Explain a nutrient/drug interaction effect.
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Alter apetite
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