Class 3 - Nutrition & Exercise

Question 1

things that affect nutrition

Answer 1

• finances
• social environments
• culture
• health status
• developmental stage
• drugs/alcohol
• misinformation/fads
• psychological factors
• availability of food/prices

Question 2

why do we need water?

Answer 2

-water in blood carries oxygen and nutrients to ells and waste to lungs, skin (sweat) and kidneys (urine)

Question 3

what are nutrients

Answer 3

• chemical substances in food that must be ingested, digested and absorbed to nourish the body
• include carbohydrates, fats, proteins, minerals and vitamins

Question 4

what are carbohydrates?*****

Answer 4

the primary source of energy/fuel for body

• includes vitamins and minerals, such as vitamin c and folic acid
• an important source of fibre
• provide calories, used to provide energy or stored as fat/glycogen

Question 5

what are simple carbohydrates?

Answer 5

(white bread, fruit juice)

• release glucose into blood fast so pancreas stressed to increase insulin
• leave you hungry sooner
• increase risk of cardiovascular disease, diabetes, and obesity

Question 6

what are complex carbohydrates?

Answer 6

(carbs with fibre, such as veggies and grains)

• provide fibre
• release glucose slowly into blood
• help sustain full feeling
• better overall health

Question 7

protein

Answer 7

required for growth and new tissue formation

• make antibodies
• form blood clot, heal wounds
• transport 02 and nutrients in the blood

Question 8

what do we need to know about amino acids?

Answer 8

9 essential amino acids that we have to consume and cannot make

Question 9

what are complete protein amino acids?

Answer 9

animal proteins contain all essential amino acids

Question 10

what are incomplete protein amino acids?

Answer 10

• vegetable proteins do not have all essential amino acids

- must choose a variety of foods

Question 11

why is it not good to get too much protein?

Answer 11

• our bodies cannot store protein

- we eat 2x more protein then we need which is a strain on kidneys and can lead to bone loss and heart disease

Question 12

what are fats?

Answer 12

• body fat needed to support and cushion vital organs
• fat under skin provides insulation
• fat in muscles is a source of heat and energy
• transport fat and soluble vitamins

Question 13

monounsaturated fats

Answer 13

• liquid at room temp. and turn cloudy in the fridge
• plant oils (peanut and olive oil), avocados, nuts (almonds, hazelnuts, and pecans), and seeds (pumpkin and sesame)
• decrease risk of heart disease

Question 14

polyunsaturated fats

Answer 14

• liquid at room temp as well as in the fridge
• sunflower, corn, soybean, and flaxseed oils, and also foods such as walnuts, flax seeds, and fish.
• includes omega 3 fats

Question 15

saturated fats

Answer 15

• limit these fats
• usually solid at room temp
• the primary sources are animal products (red meat and whole milk dairy products), topical vegetable oils (coconut and palm oil)
• Raises LDL or “bad” cholesterol that increases your risk of coronary heart disease.
• our bodies can produce all the saturated fat that we need when we consume enough of the good fats.

Question 16

trans fats

Answer 16

• limit these fats
• created by heating liquid vegetable oils in the presence of hydrogen gas making them more stable and less likely to spoil
• primary sources are vegetable shortenings, some margarines, many processed foods.
• raises LDL or “bad” cholesterol that increases your risk of coronary heart disease, as well as lowering HDL, or good cholesterol.

Question 17

what do vitamins and minerals do to the body?

Answer 17

build body tissues, regulate body processes, provide resistance to infections, process other nutrients, form blood cells, hormones and nervous system chemicals

Question 18

how much exercise do adults need per week?

Answer 18

150 minutes per week

Question 19

what are the benefits of exercise?

Answer 19

• improves sleep habits
• increase bone density
• decrease emotional disorders
• increase visor and energy
• increase immunity
• increase resistance to toxins
• decreases risk for colon cancer
• decreases constipation
• increases circulation (heart/blood)
• increases lung capacity
• increases self confidence and self concept
• increases wound healing
• decreases BP and HR
• decreases obesity
• risk CVA (stroke)

Question 20

what is fitness?

Answer 20

flexibility, strength, muscle&cardiovascular endurance

Question 21

flexibility

Answer 21

full range of motion of joints

Question 22

strength

Answer 22

ability of muscles to work against resistance

Question 23

muscle and cardiovascular endurance

Answer 23

the power of muscles and the heart to keep working for long periods

Question 24

underweight body mass index

Answer 24

less than 18.5

Question 25

normal weight body mass index

Answer 25

18.5-24.9

Question 26

overweight body mass index

Answer 26

between 25-29.9

Question 27

obese body mass index

Answer 27

30 and over

Question 28

why do we need sleep?

Answer 28

``` increased memory/ ability to learn increased initiative and productivity increased alertness and coordination increased judgement and reaction time increased immunity decreased depression and irritability growth hormone secreted growth and regeneration of body cells ```

Question 29

how much sleep do babies need?

Answer 29

16-18 hours

Question 30

how much sleep do children need?

Answer 30

10-12 hours

Question 31

how much sleep do teens and adults need?

Answer 31

8-10 hours

Question 32

how much sleep do elders need?

Answer 32

6 hours

Question 33

how much of the adult body weight is water?

Answer 33

40-60%

Question 34

how much water does our body excrete per day?

Answer 34

2.5-3L

Question 35

how many glasses of water should we drink per day?

Answer 35

8-10 cups per day