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English 101 > Exam 3 > Flashcards

Exam 3 Flashcards

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1
Q

Protein

A

that consist of large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, especially as structural

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2
Q

Amino Acids

A

Building blocks of protein

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3
Q

How many amino acids?

A

20
9 essentials
11 compensated by the body

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4
Q

Complete Protein

A

Protein that contains all nine of the essential amino acids

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5
Q

Incomplete Proteins

A

Proteins that lack one or more of the essential amino acids

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6
Q

Carbohydrates

A

simple forms such as sugars and in complex forms such as starches and fiber. The body breaks down most sugars and starches into glucose, a simple sugar that the body can use to feed its cells

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7
Q

What are the 2 types of Carbs?

A

Simple and Complex

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8
Q

Simple carbs (simple sugars)

A

Found in fruits, many vegetables and dairy, monosaccharides (glucose and fructose)

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9
Q

Disaccharide

A

Combinations of two monosaccharides (sucrose) found in milk products and maltose

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10
Q

Complex Carbohydrates

A

sucrose or starch, that consists of two or more monosaccharide units.

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11
Q

Where are complex carbohydrates found?

A

Grains, cereals, legumes and other vegetables

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12
Q

Starches

A

Make up the majority of complex carbs come from flour, bread, pasta, rice, corn, oats, barley, potatoes

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13
Q

Glycogen

A

Polysaccharide form in which glucose is stored in the liver and muscles

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14
Q

Fiber

A

“Bulk or roughage” the indigestible portion of plant foods that help move foods through the digestive system and softens stool by absorbing water

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15
Q

Number of protein?

A

4 cal/ 33%

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16
Q

Number of carbs?

A

4cal/ 33%

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17
Q

Number of Fats?

A

9cal/ 33%

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18
Q

Max Heart Rate

A

200BPM - age

Training 40-60%

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19
Q

Maximum (resting) heart rate

A

Between 60-100BPN

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20
Q

What’s the normal BMI?

A

18.5-24.9

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21
Q

What’s considered underweight?

A

12-18

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22
Q

What’s considered healthy?

A

18-24

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23
Q

What’s considered overweight?

A

25-29

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24
Q

What’s considered obese?

A

30-39

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25
Q

What’s considered extreme obese?

A

39-40

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26
Q

How much protein should guys and girls consume?

A

Guys- 2,000/2,500
Girls- 1,800/2,000
Divided by 5

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27
Q

How many calories should guys and girls consume?

A

Guys - 400cal

Girls - 500cal

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28
Q

What’s good blood pressure?

A

120/80

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29
Q

What helps good blood pressure?

A

Potassium

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30
Q

How to know total calories?

A

HDC - 60+
LCD - 100
—
TC Less than 200-250

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31
Q

Primary Saturated fats?

A

Animal fat, coconut oil, palm

^ LCL ^TC ^CVD ^cancer-colon

32
Q

Monounsaturated fats?

A

Olives, oil, nut, nut butter, canola oil

🔽 LDL 🔽 BP 🔽inflammatory 🔽 cancer 🔽 tri

33
Q

What are the 2 types of Polyunsaturated?

A

Omega 3 and omega 6

34
Q

Omega 3

A

Salmon, fish, leafy vegetables

Anti-inflammatory, low fate lvls, anti-cancer, low BP

35
Q

Omega 6

A

Corn, soybean, mangers, salad dressing
Low LDL, low HDL
Cancer?

36
Q

What’s Trans fat?

A

Fat foods, Doritos, fried chicken, French fries, cookies
High inflammatory, low nutrition value, high rates of CVD, diabetes, type 2 diabetes, sweating, short breathing, Alzheimer’s, cancer

37
Q

What’s BMI?

A

BMI- Body max index

38
Q

Fats

A

a natural oily or greasy substance occurring in animal bodies, especially when deposited as a layer under the skin or around certain organs. (Stores energy)

39
Q

What’s saturated fats?

A

a type of fat containing a high proportion of fatty acid

40
Q

What’s unsaturated fats?

A

a type of fat containing a high proportion of fatty acid molecules with at least one double bond, considered to be healthier in the diet than saturated fat.

41
Q

Trans Fatty acids

A

an unsaturated fatty acid of a type occurring in margarines and manufactured cooking oils

42
Q

What’s Cholesterol?

A

Waxy substance in blood and cells. Needed for synthesis of cell membrane, vitamin D and hormones

43
Q

What’s LDL?

A

Low Density Lipoprotein

Bad blood fat that transports cholesterol to organs and tissues

44
Q

What’s HDL?

A

High density lipoprotein.

Good blood fat, cholesterol out of the arteries (protects against HD)

45
Q

What are vitamins?

A

Organic compounds that promote metabolism, growth, and reproduction and help maintain life and health.

46
Q

What is minerals?

A

Helps get calcium and to grow and stay healthy

47
Q

What is antioxidants?

A

Can reduce the breakdown of food/body constitute by free radials
Found in fruits and vegetables

48
Q

What is phytochemical ?

A

Naturally occurring substance

Found in plant foods that’s help prevent/ treat chronic diseases

49
Q

Cardio

A

Body can perform prolonged, large muscles, dynamic exercise at moderate to high lvls of intensity

50
Q

Muscle strength

A

Amount of force a muscle can produce with a single max effort (training w/ weights)

51
Q

Muscle endurance

A

Ability a muscle/ group of muscles to remain contracted repeatedly for a long period of time (stress w/ muscle w/ greater weights than used to)

52
Q

Flexibility

A

Joints ability to move through their full rage of motion (do stretching exercises)

53
Q

Body composition

A

Proportion of fat and fat free mass in the body (lean muscle -> BMI) (keep sensible diet and exercise)

54
Q

What’s an aerobic workout?

A

Cardio

55
Q

What’s fitness?

A
  1. Run less
  2. Eat more (5-7 times/day)
    200/250 divide by 5
56
Q

Run less:

A

Low % of body fat
Run more - Store more fat
Cardio/ endurance/ aerobic

57
Q

Type II muscle fiber “tension over time”

A

(Slow twitch)

  1. adaptation
  2. Variation = more
  3. More type II loss type I
58
Q

Type I and problems?

A

(Fast twitch)
Anaerobic/ strength training - isometric
-running slows you down
-fucks up joints

59
Q

Advantages f strength training? (Type I)

A

-isotonic = R.O.M
-Bone density
Fat loss at rest
-repeating
- high calorie burn
Don’t have to loss weight gain lean muscle mass

60
Q

Heart rate?

A

200-age

75% of mass heart rate

61
Q

What’s FITT

A 
F- frequency (times/week)
I- intensity 
- load- weight (high load/ low volume)
-volume- reps (high volume/ low load)
T- time (less is more)
T- type (function)
62
Q

What’s R.O.T.T?

A

Repetition on training time

63
Q

What are the 2 types of periodization?

A

Macro and micro

64
Q

What’s Macro?

A

Bigger
2 weeks (2-3 days)
Circuit training

65
Q

What’s micro?

A

Smaller

Tapering

66
Q

What are muscle contraction types?

A

Isometric, isotonic, isokinetic

67
Q

What’s isometric contraction?

A

No change in muscle length

68
Q

What’s isotonic?

A

Most popular

69
Q

What’s concentric?

A

Muscle shortens

70
Q

What’s eccentric?

A

Muscle lengthens

71
Q

What’s isokinetic?

A

Keeps speed consistent

72
Q

What’s training endurance?

A

Less weight, more reps

73
Q

What’s training strengthening?

A

More weight, less reps

74
Q

What are the stretching types?

A

Static and ballistic

75
Q

What’s static?

A

Slow and gradual

76
Q

What’s ballistic?

A

Bouncing (don’t do)

English 101 (1 decks)

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