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Fitness For Life > Chapter 5 > Flashcards

Chapter 5 Flashcards

1
Q

Macronutrients

A 
The body needs these in large amounts: 
Carbohydrates 
Fats 
Proteins 
Water
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2
Q

Carbohydrates

A

Each gram of carbohydrates provides the body with 4 calories

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3
Q

How are carbohydrates divided

A

Simple & complex

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4
Q

Fats

A

Most concentrated source of energy

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5
Q

Each gram of fat supplies how many calories to the body

A

9

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6
Q

Unsaturated fatty acids

A

Liquid at room temperature, termed healthy fats, divided into monosaccharides (olive, peanut, & canola oils), & polyunsaturated fats (soybean, seafood, omega 3,6,&9)

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7
Q

Proteins

A

Each gram of protein supplies 4 calories to the body

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8
Q

Functions of proteins

A

Build & repair tissues
Maintain balance of body fluids
Proteins are part of hormones, enzymes, & antibiotics

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9
Q

Proteins are composed of what ?

A

Amino acids

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10
Q

How many amino navies are there ?

A

20

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11
Q

How many amino acids are essential because the body cannot produce them ?

A

9

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12
Q

How many amino acids are non essential because they can be manufactured in the body

A

11

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13
Q

How many calories per gram of food

A

Carbohydrate-4
Protein-4
Fat-9
Alcohol-7

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14
Q

What % should carbohydrates be of your total calories per day

A

45-65%

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15
Q

What % of fats should be part of your total calories per day

A

20-35%

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16
Q

Proteins should be what % of your total calories per day?

A

10-35%

17
Q

👍🏼👉🏻water is the most important nutrient & involved in almost every vital body process such as👈🏼👍🏼 (list 3)

A 
Digesting & absorbing food 
Removing waste 
Building & rebuilding cells 
Transporting nutrients 
Circulatory process
18
Q

Micronutrients

A

Vitamins & minerals

19
Q

Vitamins

A

Fat soluble - vitamins ADEK

Water soluble- vitamins B complex & C

20
Q

Fruits & vegetables contain

A

Phytonutrients

21
Q

Phytonutrients can do what ?

A

Block formation of cancerous tumors

Slow down & even reverse cancer

22
Q

5 basic types of vegetarians

A
  • vegans
  • ovovegetarians
  • lactovegetarians
  • ovolactovegetarians
  • semivegetarians
23
Q

How much sunshine is needed per day to have proper amounts of vitamin D

A

10-20 mins

24
Q

Probiotics

A

Health-promoting organisms that live in intestines & help break down food

25
Q

Eating disorders

A
  • anorexia nervosa
  • bulimia nervosa
  • binge-eating disorder
26
Q

Anorexia

A

Do not eat enough to meet daily needs

27
Q

Bulimia

A

Engage in binge eating followed by purging

28
Q

Binge-eating characteristics

A
  • eating unusually large amounts of food
  • eating at great speed
  • eating alone
  • eating until uncomfortably full
  • feeling disgusted, depressed, or guilty after overeating

Fitness For Life (3 decks)

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