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Fitness/Nutrition > Exam > Flashcards

Exam Flashcards

1
Q

Most of the advertisements are about “HOT YOGA,” works with alignment

A

Bikram

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2
Q

How many forms of Bikram are there?

A

26

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3
Q

Most popular in the U.S., lots of movement, never the same

A

Vinyasa

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4
Q

Inner energy, ab and core work

A

Kundalini

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5
Q

Moving and physically demanding, should already be fit

A

Ashtanga

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6
Q

Focus on alignment or therapy, uses plenty of props

A

Iyengar

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7
Q

Restore, uses breathing techniques and sometimes props

A

Restorative

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8
Q

T or F

All foods, including fruits and vegetables, contain sugar.

A

T

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9
Q

What are fats used for?

A
  • normal growth and development
  • energy
  • providing cushioning for the organs
  • maintaining cell membranes
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10
Q

What words should one look for when looking to eat healthy foods?

A

Whole grain
whole wheat
stoneground whole grain
Wheatberries

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11
Q

T or F

Whole grains are a good source of fiber.

A

T

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12
Q

Which is healthier?

a. ) whole grain foods
b. ) multigrain foods

A

whole grain foods; some parts of the grain may be missing

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13
Q

What are the three parts of the grain kernel?

A

Bran, germ, and endosperm

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14
Q

What is a simple carbohydrate?

A

It has 1-2 sugars and gives a short-lived amount of energy

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15
Q

What is a complex carbohydrate?

A

Has 3-4 sugars and gives a long-lasting amount of energy

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16
Q

What are some simple carbohydrates?

A

??

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17
Q

What are some complex carbohydrates?

A

??

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18
Q

What are some health benefits of eating whole grains and fiber?

A

Reduces the risk of type two diabetes and heart disease, and give a better weight maintenance

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19
Q

What are some examples of whole grains?

A 
Barely
buckwheat
corn
oats
rice
rye
wheat
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20
Q

What are some examples of whole grain FOODS?

A

Bulgar
Oatmeal
Whole cornmeal
Brown rice

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21
Q

Enriched grains are grains that have lost some of their nutrients when being processed, what can not be added back in?

A

fiber

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22
Q

T of F

All fat is bad for the body.

A

F, some is good

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23
Q

What words should you look for when looking for healthier, fatty foods?

A

meat: “loin” or “round”

dairy products: “reduced fat,” “light,” or “fat-free”

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24
Q

What two kinds of fat reduce bad cholesterol and the risk of heart disease?

A

Monounsaturated and polyunsaturated fats

25
Q

Which two kinds of fats raise bad cholesterol level

A

Saturated and trans fats

26
Q

What kind of foods are a good source of protein?

A 
Fish
Meat
Eggs
Milk
Cheese
Legumes
Nuts
Whole grains
27
Q

___________ fats are created during food processing, therefore found mainly in processed food.

A

Trans

28
Q

Saturated fats come from what kind of foods?

A

Meat

29
Q

Unsaturated fats come from what kinds of foods?

A

Nuts/seeds

30
Q

What are some examples of saturated foods?

A

Beef
Lamb
Pork
Poultry

31
Q

What are some examples of trans fats?

A

Muffins
Nuggets
Popcorn
Cake

32
Q

What are some examples of unsaturated fats?

A

Corn
Salmon
Walnuts
Sunflower seeds

33
Q

What are proteins made from?

A

Amino acids

34
Q

What is the function of proteins?

A

Provide the building materials your body needs to grow and repair itself

35
Q

What words should one look for when looking for trans fats?

A

??

36
Q

Monounsaturated and polyunsaturated fats are part of the ________________ fat group.

A

Unsaturated

37
Q

What is the term used to describe iron deficiency?

A

Anemia

38
Q

What protein does iron help produce? (used in red blood cells to carry oxygen to body cells)

A

Hemoglobin

39
Q

Foods containing heme iron are different from those that contain non heme iron because why?

A

Heme iron foods absorb more efficiently than the non heme iron foods

40
Q

What kind of foods contain heme iron?

A

Meat
Poultry
Fish

41
Q

What kind of foods contain non heme iron?

A

Cereal
Beans
Spinach
Plants

42
Q

Which vitamin helps eyes, bone growth, tooth development, and helps prevent cancer?

A

Vitamin A

43
Q

What are some food sources of vitamin A?

A

Carrots
Fish
Dairy products
Pumpkin

44
Q

What vitamin holds tissues or cells together, aids in wound healing, bone and tooth formation?

A

Vitamin C

45
Q

What are some food sources of vitamin C?

A 
Red peppers
Grape fruit 
Oranges
Kiwis
Citrus
46
Q

What is another name for vitamin C?

A

Ascorbic Acid

47
Q

What vitamin helps with the formation of red blood cells and preventing birth defects in a developing fetus

A

Folate/Folic Acid

48
Q

This vitamin’s deficiency can occur if there is limited exposure to the sun.

A

Vitamin D

49
Q

What vitamin helps absorb calcium, build strong bones and teeth?

A

Vitamin D

50
Q

Does the body require large amounts of each vitamin?

A

NO

51
Q

If one has too much of a vitamin, can it damage the body?

A

YES

52
Q

Which vitamins are fat soluble?

A

A, D, E, and K

53
Q

What vitamins are water soluble?

A

C and B

54
Q

Which are stored in the body and which are not?

A

stored: fat-soluble

not stored: water-soluble

55
Q

What are the names of some B vitamins?

A

Riboflavin
Niacin
Thiamine

56
Q

What kinds of foods contain calcium?

A 
Yogurt
Orange juice
Cheese
Milk
Spinach
Macaroni and cheese
Almonds
Broccoli
Tortillas
57
Q

What kind of exercise helps to increase bone mass?

A

Weight-bearing exercises

58
Q

What are some examples of weight-bearing exercises?

A 
Walking
Running
Dancing
Climbing stairs
Basketball
Soccer
Volleyball
59
Q

Good for beginners, slow and gentle, unwind and relaxing

A

Hatha

Fitness/Nutrition (4 decks)

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