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English 101 > Exam 3 > Flashcards

Exam 3 Flashcards

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
What’s considered extreme obese?
39-40
26
How much protein should guys and girls consume?
Guys- 2,000/2,500 Girls- 1,800/2,000 Divided by 5
27
How many calories should guys and girls consume?
Guys - 400cal | Girls - 500cal
28
What’s good blood pressure?
120/80
29
What helps good blood pressure?
Potassium
30
How to know total calories?
HDC - 60+ LCD - 100 — TC Less than 200-250
31
Primary Saturated fats?
Animal fat, coconut oil, palm | ^ LCL ^TC ^CVD ^cancer-colon
32
Monounsaturated fats?
Olives, oil, nut, nut butter, canola oil | 🔽 LDL 🔽 BP 🔽inflammatory 🔽 cancer 🔽 tri
33
What are the 2 types of Polyunsaturated?
Omega 3 and omega 6
34
Omega 3
Salmon, fish, leafy vegetables | Anti-inflammatory, low fate lvls, anti-cancer, low BP
35
Omega 6
Corn, soybean, mangers, salad dressing Low LDL, low HDL Cancer?
36
What’s Trans fat?
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
What’s BMI?
BMI- Body max index
38
Fats
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
What’s saturated fats?
a type of fat containing a high proportion of fatty acid
40
What’s unsaturated fats?
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
Trans Fatty acids
an unsaturated fatty acid of a type occurring in margarines and manufactured cooking oils
42
What’s Cholesterol?
Waxy substance in blood and cells. Needed for synthesis of cell membrane, vitamin D and hormones
43
What’s LDL?
Low Density Lipoprotein | Bad blood fat that transports cholesterol to organs and tissues
44
What’s HDL?
High density lipoprotein. | Good blood fat, cholesterol out of the arteries (protects against HD)
45
What are vitamins?
Organic compounds that promote metabolism, growth, and reproduction and help maintain life and health.
46
What is minerals?
Helps get calcium and to grow and stay healthy
47
What is antioxidants?
Can reduce the breakdown of food/body constitute by free radials Found in fruits and vegetables
48
What is phytochemical ?
Naturally occurring substance | Found in plant foods that’s help prevent/ treat chronic diseases
49
Cardio
Body can perform prolonged, large muscles, dynamic exercise at moderate to high lvls of intensity
50
Muscle strength
Amount of force a muscle can produce with a single max effort (training w/ weights)
51
Muscle endurance
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
Flexibility
Joints ability to move through their full rage of motion (do stretching exercises)
53
Body composition
Proportion of fat and fat free mass in the body (lean muscle -> BMI) (keep sensible diet and exercise)
54
What’s an aerobic workout?
Cardio
55
What’s fitness?
1. Run less 2. Eat more (5-7 times/day) 200/250 divide by 5
56
Run less:
Low % of body fat Run more - Store more fat Cardio/ endurance/ aerobic
57
Type II muscle fiber “tension over time”
(Slow twitch) 1. adaptation 2. Variation = more 3. More type II loss type I
58
Type I and problems?
(Fast twitch) Anaerobic/ strength training - isometric -running slows you down -fucks up joints
59
Advantages f strength training? (Type I)
-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
Heart rate?
200-age | 75% of mass heart rate
61
What’s FITT
``` 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
What’s R.O.T.T?
Repetition on training time
63
What are the 2 types of periodization?
Macro and micro
64
What’s Macro?
Bigger 2 weeks (2-3 days) Circuit training
65
What’s micro?
Smaller | Tapering
66
What are muscle contraction types?
Isometric, isotonic, isokinetic
67
What’s isometric contraction?
No change in muscle length
68
What’s isotonic?
Most popular
69
What’s concentric?
Muscle shortens
70
What’s eccentric?
Muscle lengthens
71
What’s isokinetic?
Keeps speed consistent
72
What’s training endurance?
Less weight, more reps
73
What’s training strengthening?
More weight, less reps
74
What are the stretching types?
Static and ballistic
75
What’s static?
Slow and gradual
76
What’s ballistic?
Bouncing (don’t do)

English 101 (1 decks)

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