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34 Cards in this Set
- Front
- Back
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what are the 7 essential nutrients?
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calcium, fiber, magnesium, potassium, vitamin A, vitamin C, vitamin E
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what are trans-fatty acids?
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an unsaturated fatty acid formed by the partial hydrogenation of vegetable oil, believed to raise blood cholesterol levels
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how many calories per gram is fat?
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9
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how many calories per gram is protein?
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4
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how many calories per gram is alcohol?
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7
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define digestion.
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the process in the alimentary canal by which foodi s broken down physically and chemically and converted into a substance suitable for absorption and assimilation into the body.
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how many chambers are in the heart?
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4
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what percentage of americans are overweight?
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66%
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what affects storage of nonessential fat?
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gender, age, and metabolism
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what is the most risky place to store fat?
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the abdomen
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how many minutes per day does an average american exercise?
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15 min.
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what is the best prevention for type 2 diabetes?
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a healthy diet and exercise
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what are some of the symptoms of type 2 diabetes?
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frequent urination, extreme thirst and hunger, weight loss, fatigue, blurred vision, frequent infections, slow healing, tingling of hands and feet, & dry, itchy skin
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what percent of the population has type 2 diabetes?
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7%
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how many americans are prediabetic?
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41 million
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1/2 of women that have ____ develop type 2 diabetes later.
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gestational diabetes
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who is most vulnerable to cardiovascular disease?
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smokers, individuals with uncontrolled hypertension, and sedentary individuals
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what is individual optimal weight best determined by?
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having a balanced diet with moderate amounts of healthy food and getting plenty of exercise, being positive about life and coping well with stress.
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define physical fitness.
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the extent to which the body can respond or adapt to the demands and stress of physical effort
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what are the components of health-related fitness?
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cardiorespiratory endurance, flexibility, muscular strength, muscular endurance, & body composition
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what is cardiorespiratory endurance?
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the ability of the body to perform prolonged larg muscle, dynamic exercise at moderate-to-high levels of intensity.
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what is flexibility?
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the ability to move joints through their full range of motion- holding static stretch for 15-30 seconds
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what is muscular strength?
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amount of frce a muscle can produce with a single maximum effort
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what is muscular endurance?
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the ability to sustain a given level of muscular tension over time
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what is body composition?
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the percent of lean body tissue and body fat
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what does low level of fitness lead to?
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diabetes
joint problems back pain |
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what are the effects of exercise on metabolism and body composition?
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it raises the metabolic rate for several hours after exercise, the increase in muscle mass raises metabolic rate, it increases caloric expenditure and thus helps regulate body weight
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how many calories per day should we expend in physical activity as a minimum?
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150 a day
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when should someone get a medical exam before exercising?
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previously inacive men over 40 and women over 50
diabetes asthma heart disease extreme obesity smoker |
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what is specificity in training?
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performing exercise that are designed particularly for that component
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what is progressive overload in training?
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frequency, intensity, time
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what is individual differences in training?
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unique
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what are some recommendations when it comes to working out?
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CR endurance
warm up and cool down strength training |
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how much fluid should you take while exercising?
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8oz. for every 30 minutes of exercise
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