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Final Flashcards

0
Q

Name the 6 micro and macro nutrients

A

Micro- vitamins, minerals, water

Macro- carbohydrates proteins and fats

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1
Q

What is fiber and why is it important

A

It is a an indigestible carbohydrate.

Can help prevent diabetes and colon cancer

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2
Q

Explain the function of each micro nutrient

A

Vitamins- organic substances needed by all cells for them to preform specific metabolic substances
Minerals- metallic elements vital for proper cell function
Water- 60% of body, needed for life

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3
Q

Explain the function and calories per gram of each macro nutrient

A

Carbs- primary energy source (4 cals per gram)
Proteins- provides amino acids for repair of body (4 cal/gram)
Fat- supply concentrated amount of energy and protect vital organs (9 cal/gram

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4
Q

What 3 nutrients must be broken down before they are absorbed?

A

Carbohydrates, proteins, fats

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5
Q

Which nutrients are directly absorbed?

A

Vitamins, minerals, water

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6
Q

What nutrient can’t the body do without

A

Water

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7
Q

What are the two types of vitamins?

A

Fat soluble- stored

Water soluble- not stored

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8
Q

What percent of body is water

A

60%

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9
Q

What is formula for how much water should be consumed daily?

A

Half your body weight in ounces

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10
Q

How many more calories does fat have than carbs or proteins?

A

5 more

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11
Q

What is the body’s first fuel choice?

A

Carbohydrates

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12
Q

What is the body’s second fuel of choice?

A

Fats

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13
Q

What is the body’s third fuel of choice?

A

Protein

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14
Q

Where does digestion begin?

A

The mouth

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15
Q

What are enzymes?

A

Substances that initiate chemical reactions in the body

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16
Q

What is the alimentary canal and what is another name for it?

A

The tube that food goes down and leads to the stomach.

Esophagus, stomach, small intestine

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17
Q

Define accessory organs

A

Organs outside of the alimentary canal that aid in digestion

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18
Q

What is peristalsis?

A

Wave like circular contractions occurring throughout the alimentary canal

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19
Q

Define bolus

A

Chewed up round ball of food

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20
Q

Define rugae

A

Folds or creases in the stomachs lining

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21
Q

What are gastric pits?

A

Located in the stomach and hold hydrochloride acid, mucous, and enzymes

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22
Q

Define chyme

A

A creamy mass of digested food

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23
Q

List 3 parts of the small intestine

A

Duodenum, ileum, and jejunum

Absorption occurs in the small intestines.

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24
Q

Where is bile stored and what is its role?

A

In the gall bladder. Bile helps break down fat

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25
Q

What is the role of the pancreas

A

To produce insulin

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26
Q

Define absorption

A

The process of nutrients leaving the small intestine and passing into the circulatory system

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27
Q

Define metabolism

A

The process by which the cells in the body produce energy

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28
Q

Define metabolic rate

A

The rate you burn calories

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29
Q

Define basic metabolic rate

A

The rate you burn calories at rest

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30
Q

What is the role of the liver?

A 
Produces bile salts
Converts glucose to oxygen
Maintains body's balance of sugar
Changes toxic wastes 
Stores vitamins
31
Q

What is ATP

A

The body’s storage molecule (3)

32
Q

What is ADP

A

Combines with a free phosphate to produce ATP (2)

33
Q

What is catabolism

A

The breaking down process

34
Q

What is anabolism

A

The building up process

35
Q

What is the role of the thyroid

A

It is responsible for BMR

36
Q

What is the role of the submandibular, sublingual, and parotid glands?

A

Submandibular- chewing, moving jaw??
Sublingual- talking??
Parotid- swallowing??

37
Q

List 4 factors affecting metabolism/weight

A

Height
Age
Gender
Activity level

38
Q

What is cholesterol?

A

A type of fat found in your body’s cells

39
Q

What is HDL and what does it stand for?

A

High density lipoprotein

It is the healthy/good cholesterol

40
Q

What is LDL and what does it stand for?

A

Low density lipoprotein

Bad/lousy cholesterol

41
Q

What number is desirable in terms of cholesterol?

A

Less than 200

42
Q

What is the ideal blood pressure?

A

115/75

43
Q

What number is systolic and what is it

A

The top/1st number

It is the pressure exerted when your heart beats

44
Q

What number is diastolic and what is it?

A

The bottom/2nd number

Pressure in your arteries when your heart beats

45
Q

Define metabolic syndrome

A

A collection of health risks increasing the chance of devolving heart disease, stroke, and diabetes

46
Q

What is cardiovascular disease?

A

Disease affecting the heart and/or blood vessels

47
Q

List 3 non-modifiable factors of cardiovascular disease

A

Heredity
Age
Male gender

48
Q

List 6 modifiable factors of cardiovascular disease

A 
Blood pressure
Diabetes
Inactivity
Smoking
Cholesterol
Obesity
49
Q

What is your heart the size of?

A

Your fist

50
Q

Does breakfast jumpstart metabolism?

A

Yes

51
Q

How long should one exercise daily to maintain weight and health?

A

30 mins

52
Q

Overload

A

Exercising at a level above normal

Frequency, intensity, time, type

53
Q

Specificity

A

Targeting a muscle for improvement

54
Q

Individual differences

A

Same training will affect people differently

55
Q

Reversibility

A

Detraining begins 1-2 weeks later

56
Q

Formula for max heart rate

A

220-age

57
Q

Recovery rate formula

A

Exercise pulse- 1 min rest pulse

58
Q

Number of bones in the body

A

206

59
Q

4 types of bones

A

Short
Long
Irregular
Flat

60
Q

Technical names for fingers and toes

A

Phalanges

61
Q

Collar bone

A

Clavicle

62
Q

Shoulder blade

A

Scapula

63
Q

Breast plate

A

Sternum

64
Q

Funny bone

A

Humerus

65
Q

Wrist bone

A

Carpals

66
Q

Palm of hand

A

Metacarpal

67
Q

Large upper leg bone

A

Femur

68
Q

Weight bearing bone in lower leg

A

Tibia

69
Q

Ankle bones

A

Tarsals

70
Q

Instep

A

Metatarsals

71
Q

Thumb side bone in arm

A

Radius

72
Q

Pinky side bone in arm

A

Ulna

73
Q

Vertebral column in order

A

Axis, atlas, cervical, thoracic, lumbar, sacrum, coccyx

74
Q

Number of muscles

A

600

75
Q

3 types of muscles

A

Unstriated (smooth)
Striated (skeletal)
Heart (cardiac)

76
Q

2 muscle fiber types and exercise they are related to

A

Fast twitch- short term, sprint

Slow twitch- long term, aerobic, run, jog

Pe (6 decks)

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