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Fitness & Lifestyle > exam part 2 > Flashcards

exam part 2 Flashcards

1
Q

what aids in digestion and absorption, body temperature regulation, also the largest component of the human body

A

Water

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2
Q

how much water percent do our bodies hold

A

55-60%

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3
Q

when we lose 5 percent of our body water which can result in dehydration what are the symptoms

A
  • Fatigue
  • Weakness
  • Dizziness
  • Headache
  • Elevated heart rate
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4
Q

what is not consuming enough water and/or losing more water than you are taking in

A

Dehydration

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5
Q

what is the amount of nutrients in food, in proportion to amount of energy

A

nutrient density

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6
Q

Males, and adults should drink _ L and females should drink _L of water daily

A

males = 3L and females 2.25 L

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7
Q

what is minerals (e.g., sodium, potassium, magnesium, and calcium) that carry an electric charge and are vital to processes in your body

A

electrolytes

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8
Q

what is also known as hyperhydration, overhydration or water intoxication, means your body has too much water relative to sodium, as seen in extreme endurance events when electrolytes are not replenished

A

hyponatremia

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9
Q

what is a sugar, starches, and fibres; made of carbon, oxygen, and hydrogen and used for energy in the body

A

Carbohydrates

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10
Q

which type of carbohydrates is this small and consists of either one or two molecules of sugar. they digest easily and give quick energy. Found in Fruit and milk

A

Simple carbohydrates

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11
Q

which type of carbohydrate consists of chains of sugar molecules, called starches, glycogen and fibre. They are broken down into sugar molecules but take longer to digest. such as rice, vegetables, and legumes

A

Complex carbohydrates

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12
Q

what measures how much and how quickly a food raises blood glucose levels

A

Glycemic index (GL)

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13
Q

what glycemic index is this causes the blood sugar to increase rapidly, which often leads to a rush of energy and a steep increase in insulin levels which crashes energy

A

High glycemic index

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14
Q

what glycemic index is this keeps blood sugar level more even, generally lower in fat and higher in fibre, and rich source of vitamins

A

low-glycemic

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15
Q

what is the units by which food energy is measured?

A

calories

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16
Q

what is nutrients that are smaller molecules that the body requires in very small amounts like vitamins and minerals?

A

Micronutrients

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17
Q

what is nutrients that are larger molecules that the body requires in large amounts such as protein, carbohydrates, and fat

A

Macronutrients

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18
Q

what are substances the body requires to function efficiently, water, carbohydrates, protein, fats, vitamins, and minerals

A

Nutrients

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19
Q

what is a measure of the amount of energy in food; also referred to as a calorie

A

Kilocalorie (Kcal)

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20
Q

how much recommended daily intake of fibre should Men and Women have

A

Men = 38 g & Women 25 g

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21
Q

what is a food component that cannot be digested, found exclusively in plants. have two types of fibre are insoluble and soluble

A

dietary fibre

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22
Q

which dietary fibre is this: lowers low-density lipoprotein (LDL), and helps regulate sugars; like water makes it into a gel, more gel or watery movement

A

soluble fibre

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23
Q

which dietary fibre is this: prompting regularity and a healthy digestive system, found primarily in plants’ rigid cell walls and does not dissolve in water. doesn’t like water stays intact and can’t break it down, more solid movement

A

Insoluble fibre

24
Q

what is required throughout the body to make muscles, bones, skin, and hair. makes up enzymes that power many biochemical reactions and build hemoglobin, carrying oxygen in your blood

A

Protein

25
Q

what is the fundamental constituents of proteins; These can be divided into two types complete (essential) and incomplete

A

amino acids

26
Q

what is amino acids that the body can make itself

A

non-essential amino acids

27
Q

what is amino acids that the body cannot make and therefore they are required in your diet

A

essential amino acids

28
Q

which dietary protein contains all the essential amino acids, generally found in animal sources?

A

Complete protein

29
Q

which dietary protein lacks one or more of the essential amino acids, found in fruits, vegetables, grains, and nuts

A

incomplete protein

30
Q

how much daily intake of protein should be taken of body weight?

A

0.8-1.0 g/kg

31
Q

what is an essential role in your body, including hormone production, cell growth, and maintenance and transportation and storage of fat-soluble vitamins (A,D,E, and K) is the most dense in macro-nutrients

A

Fat

32
Q

what is a major form of fat found in food and the major storage form of fat in the body; break down into three fatty acids and a glycerol molecule

A

triglycerides

33
Q

what is the fundamental constituents of fats; make hydrocarbon chains

A

Fatty acids

34
Q

what is a waxy, fatlike substance important for normal body function that travels through the blood and is linked to atherosclerosis?

A

Cholesterol

35
Q

what is the cholesterol in food, is the cholesterol you consume found in animal foods such as meat, poultry, eggs

A

dietary cholesterol

36
Q

what have two kinds of cholesterol circulating in the blood, and if it too high can form plaque in your blood vessel walls this cholesterol is produced by the liver

A

blood cholesterol

37
Q

what moves the cholesterol in protein NOT in water

A

Lipoprotein

38
Q

which lipoproteins is the BAD cholesterol, can build up in the arteries an cause health problems

A

Low-density lipoprotein

39
Q

which lipoproteins is the GOOD cholesterol, help clean out undesirable LDL deposits

A

High-density lipoprotein

40
Q

which vitamins is this contains vitamins (A, D, E, K) that dissolve in fat and can accumulate in the body

A

fat-soluble vitamins

41
Q

which vitamins is this contains vitamins (B and C) that dissolve in water and need to be consumed daily

A

water-soluble vitamins

42
Q

what is inorganic elements found in soil and water which plants absorb and animals eat, found in all the body’s tissues and fluids

A

Minerals

43
Q

much is the recommended maximum daily intake of sodium

A

1,500 mg/day

44
Q

how much salt does the average Canadian consume?

A

2,760 mg/day

45
Q

what are the caloric values for nutrients for fats, carbs, alcohol, and protein per gram

A
  • Fats: 9 kcal/g
  • Carbs: 4 kcal/g
  • Alcohol: 7 kcal/g
  • protein: 4 kcal/g
46
Q

what are foods such as chips, cookies, and soft drinks? They contain high calories and less nutrients

A

low-nutrient-dense

47
Q

where are carbs stored in the liver and muscles in the form of __

A

glycogen

48
Q

Which of the following food components is NOT digestible?
a. complex carbohydrates
b. fibre
c. omega 3 fatty acids
d. glucose
e. minerals

A

b. fibre

49
Q

Which of the following is true of dietary fat?
a. It is an essential part of the diet.
b. It should never be consumed by an athlete.
c. It should make up 40 percent of your total caloric intake.
d. It should be primarily saturated.
e. It has fewer calories per gram than carbohydrates

A

a. It is an essential part of the diet.

50
Q

How many calories are found in a 4-gram serving of fat?
a. 12 kcal
b. 15 kcal
c. 27 kcal
d. 36 kcal
e. 40 kca

A

d. 36 kcal

51
Q

Which of the following is the best source for omega-3 fatty acids?
a. wheat products
b. berries
c. corn oil
d. pork
e. sardines

A

e. sardine

52
Q

Most experts agree that there is a link between excessive sodium intake and
a. cancer
b. hypotension
c. blood clotting
d. diabetes
e. hypertension

A

e. hypertension

53
Q

The disease caused by a deficiency in iron is called
a. anemia
b. hypertension
c. diabetes
d. cancer
e. malaria

A

a. anemia.

54
Q

Which of the following is NOT a function of a mineral?
a. provides energy
b. muscle contraction
c. fluid balance
d. provides electrolytes
e. builds bones and teeth

A

a. provides energy

55
Q

what are the six basic nutrients in food?

A
  • water
  • carbohydrates
  • protein
  • fat
  • vitamins
  • minerals
56
Q

what factors affects the glycemic index

A
  • processing
  • type of starch
  • fibre content
  • ripeness
  • fat and acid content
  • physical form

Fitness & Lifestyle (10 decks)

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