Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
86 Cards in this Set
- Front
- Back
|
Macro nutrients |
required in large amounts - water, carbs, proteins, fats |
|
|
micro nutrients |
required in small amounts - vitamins and minerals |
|
|
calories |
amount of energy that can be derived from food |
|
|
calories depend on ? |
gender, age, body, weight, activeness, fat |
|
|
average adult calories |
2000 |
|
|
active women, most men, and teen girls calories |
2200 |
|
|
active men and teenage boys calories |
2800 |
|
|
children and old adults calories |
1600 |
|
|
how many calories per fat gram? how many carloeies per carb and protein? |
9 cals per fat, 4 cals per carb and protein gram |
|
|
carbs |
source of energy, organic compounds that provide glucose to brain - fruits, veggies, beans, milk |
|
|
simple carbs contain what? |
natural and added sugar - mono and di sachharaides - added sugar can offset nutrient intake |
|
|
complex cards |
grains, cereals, veggies, nuts, beans, who grains |
|
|
Fiber prevents what? |
constipation and colon cancer leafy greens, stems, veggie skins : non digestible form of complex carbs |
|
|
glycemic effect |
how quickly carbs turn into glucose |
|
|
carbs that break down quickly vs slowly |
potato is quick to digest apple is slow to digest |
|
|
protiens |
repair and build muscles, bones, blood, hair nails |
|
|
building blocks of protein are the? |
20 amino acids, 9 of which are essential for living |
|
|
complete protein * not all of them are healthy to consume, could lead to heart disease, cancer, alzheimers) |
proteins that supply all the amino acids (meats, eggs, fish, soy, diary) |
|
|
incomplete protein |
dont supply all amino acids, low level of essential protein but can fulfill all of them when combined - nuts, legumes, beans |
|
|
fats |
protect organs from unjustly, regulate body temp, provide cushion, growth and development |
|
|
saturated fat |
solid at room temp - animal fat, meats, cheese |
|
|
unsaturated fat |
liquid at room temp - oils, fish oils, veg oils |
|
|
hydrogenation & neg effects |
processing that creates saturated fat and trans fats - increases LDL (bad c) decreases HDL (good c) |
|
|
vitamins |
essential for regulating growth, maintain tissue - produce chemical reactions in body |
|
|
B & C vitamins |
water soluble, must be replenished |
|
|
A, D, E, K Vitamins |
fat soluble |
|
|
vitamin D |
lowers heart disease, and bp |
|
|
Minerals |
help build bones, teeth, assist in muscle function, - we only need small amounts of them - help transmit functions through nervous system -sodium, potassium, chloride, calcium |
|
|
water |
caries out nutrients, aids in digestion - should drink 64-80 oz a day |
|
|
physical fitness |
the ability of the body to respond to routine physical demands w enough reverse energy to cope with sudden change -> body's ability to respond or adapt to demands of physical effort without becoming overly tired |
|
|
aerobic |
ability to preform prolonged large muscle dynamic exercise at moderate to high intesnity |
|
|
muscular strength |
amount of force a muscle can produce with a single maximum effort |
|
|
muscular endurance |
ability to resist fatigue and sustain muscle tension |
|
|
flexibility |
ability of joints to move through their full range of motion, range you can go without getting inujred -> improved posture, reduced chance of injuries, relaxations and reduced muscle strain |
|
|
body comp |
fat, muscle in body |
|
|
overload principle |
providing greater stress on body than what it's used to normally doing |
|
|
specificity
|
adding time to warm up and cool down
|
|
|
progressive overloading
|
gradually increasing challenges once the body adapts to one level of stress (helps promote max benefits) |
|
|
reversibility |
"use it or lose it"
- contribute to the good habit go excessing on daily basis |
|
|
FITT what is it good for and what does it stand for? |
good for cardsiorespitory endurance, stands for frequency, intensity, time, and type |
|
|
cardio respiratory endurance |
ability of heart, lungs and circulatory system to deliver oxygen to muscles without over extended period of time |
|
|
aerobic exercises involves what |
working strenously without pushing to the point of breathlessness - walking, jogging, stair climbing, incline, skating, skipping ripe, |
|
|
anaerobic |
high intensity, low duration |
|
|
resting heart vs target heart rate |
resting: number of beats per min during inactivity target: one should workout at 55-65% of max heart rate which is 220- age |
|
|
PRICE for injuries |
protect, rest, ice, compress, elevate |
|
|
factors to weight gain |
bigger portions, fast food, physical inactivity, genetics, childhood development, marriage, children, percent of body fat, essential fat |
|
|
BMI |
ratio between height and weight 18.5-24.9 = healthy |
|
|
waist circumference for health risks, men vs women |
men higher than 40 and women higher than 35 in |
|
|
internal locus control |
required for weight loss, taking responsibility for your actions |
|
|
triglycerides |
fats in blood after meals and are likely to increase artery disease |
|
|
non controllable risk factors for obesiety |
family age genetics gender race |
|
|
diabetes type 1 and type 2 |
type 1 is inherited, type 2 is from obesity |
|
|
layers of heart |
epicardium, myocardium. endocradim |
|
|
left ventrical |
most powerful pump and force oxygenated blood into entire body |
|
|
infection |
invasion of body by a microorganism, beings with pathogen (ideas such as hiv) |
|
|
transmission |
pathogen must leave the reservoir through saliva, mucus membranes, poop, nose, throat |
|
|
transmission occurs directly and indirectly, how so? |
directly: sexual contact indirect: animals or insects serve as vectors |
|
|
vectors
|
carry pathogen from host to another recipient |
|
|
pathogens enter by |
skin contact, inhalation, indigestion of contaminated food |
|
|
immune system |
bodys collective physical and chemical defense against foreign organisms and pathogens |
|
|
pneumonia |
lung infection - symptoms: fever, chills, shortness of breath, mucus production, |
|
|
meningitis |
viral: mild and goes away bacterial: life threatening, fever, headache, stiff neck can cause hearing loss. vaccine helps but not 100% effective |
|
|
antibiotic |
cures infection, kills bacteria |
|
|
systemic infection: |
infection spread by blood or lymphatic system to large portions of the body |
|
|
uclers |
sores in the lining of stomach or intestine, burning pain in abs |
|
|
viruses |
illness are most contagious (antibiotics do not work) |
|
|
common cold |
attacks nasal packages, extreme fatigue, highy contagious |
|
|
allergy |
body exaggerated response to foreign chemicals and proteins |
|
|
viral hepatitis |
inflammation of liver vaccines for only a and b types symptoms: loss of appetite, chronic liver disease |
|
|
west nile |
carried by birds and passed to humans when mosquitoes bite - no symptoms for west nile |
|
|
supporting immune system: |
excersice, sleep, safe sex, healthy diet, get vaccines |
|
|
STDS include |
HIV, Hepatitis, syphilis, chlamudia, gonhorrhea, herpes, human papppiloma |
|
|
MYOCARDIUM |
cardiac muscle layer, if deprived of oxygen, muscle can begin to die |
|
|
heart attack symptoms |
tight chest, shortness of breath, anxiety, dizziness, pain radiates to shoulders, arms, neck and jaw |
|
|
stroke |
when the blood supply to brain is blocked |
|
|
non controllable risk factors for stroke |
gender, race, age |
|
|
controllable factors for stroke |
weight, heart disease, blood fats, therapy, estrogen |
|
|
causes for stroke |
ischemic: blockage of blood to brain hemorrhagic: blood vessels rupture in brain |
|
|
cancer |
uncontrolled growth and spread of abnormal cells |
|
|
benign and maligant |
benin is non cancerous, malignant is cancerous |
|
|
cancer risk factors |
heredity, radical ethic groups, obesity, over exposure to sun, infectious agents |
|
|
skin cancer risk factors: |
fair skin, light eyes, fair hair, freckles, history of sunburn, family history of melanoma |
|
|
eco system |
community of organisms that share a physical and chemical environment |
|
|
greenhouse |
green house gasses include carbon dioxide, methane and nitrous oxide |
|
|
pollution |
any change in air water or soil |
|
|
air pollution |
co2 rises in air and worsens air qualities |
