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19 Cards in this Set

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What is a positive energy balance?

When the calories you take in is greater than the calories expended

What is a negative energy balance?

When the calories you take in is less than the calories expended

What is a neutral energy balance?

When the calories you take in is equal to the calories expended

How many servings of each food group does a male teenager need on a daily basis?

-Fruits & Vegetables: 8 servings


-Grain: 7 servings


-Dairy: 3-4 servings


-Meat & Alternatives: 3 servings

How many servings of each food group does a female teenager need on a daily basis?

-Fruits & Vegetables: 7 servings


-Grain: 6 servings


-Dairy: 3-4 servings


-Meat & Alternatives: 2 servings

What are 8 risk factors for heart disease that you can control?

1. High blood pressure


2. High blood cholesterol


3. Diabetes


4. Being overweight


5. Excessive alcohol consumption


6. Physical inactivity


7. Smoking


8. Stress

What are 5 risk factors for heart disease that you can not control?

1. Age


2. Gender


3. Family history


4. Ethnicity


5. History of stroke or Transjent Jschemic Attack (TIA)

What are the 5 steps to preforming a primary survey?

(DR. ABC)


1. Danger


2. Response


3. Airway


4. Breathing


5. Circulation



What are 3 questions to ask yourself when doing a scene survey?

1. Is it safe?


2. Who can help?


3. What happened?

What are the 6 steps to preforming a secondary survey?

(SAMPLE)


1. Signs & Symptoms


2. Allergies


3. Medication


4. Previous medical history


5. Last meal


6. Event history

What are the 5 steps to preforming CPR on an adult?

1. Check responsiveness


2. Call 911


3. Check for breathing and pulse


4. Start CPR:


- Both hands in centre of chest


- Compression depth: 5cm/2in


- Compression rate: 100 per minuet


- Compression ratio: 30:2


5. Continue until ambulance arrives

What are the 6 steps to using an AED on an adult?

1. Turn on AED


2. Wipe chest clean


3. Attach pads to bare chest


4. Push analyze button, if necessary


5. If AED advises you shock the person make sure no one is touching the person


6. Push shock button, if necessary

What are the 4 steps to help a chocking adult?

1. Encourage them to cough


2. Bend casualty forward over your arm


3. Give 5 sharp blows between their shoulder blades


4. Give up to 5 abdominal thrusts


-Repeat steps 3-4 as needed-

What are the 3 steps to help a chocking infant?

1. Position infant over leg


2. Give 5 firm back blows between their shoulder blades


3. Give 5 chest thrusts


-Repeat steps 2-3 as needed-

What are 5 necessary things to do to help a person in shock?

1. Call 911


2. Lay person down, if possible


3. If necessary, preform CPR


4. Treat obvious injuries


5. Keep person warm and comfortable



What first aid must you do for a person who has a suspected broken ankle?

(RICE)


- Rest ankle


- Ice the area


- Compress by wrapping ankle lightly


- Elevate ankle above heart level




- See doctor when possible

What is does the FITT principle stand for?

- Frequency


- Intensity


- Type


- Time

How can the FITT principle be applied to improve muscular strength?

- Frequency: Program that works every body part every session should be completed 3-4 days a week


- Intensity: Increase weight, increase reps, or use the same weight, same reps, but decreased rest time


- Type: Weights


- Time: No longer than 45-60 minuets

What are the 5 health related fitness components?

1. Muscular strength


2. Muscular endurance


3. Cardiovascular endurance


4. Flexibility


5. Body Composition