Health Flashcards
(100 cards)
1
Q
Six types of Nutrients
A
Carbohydrates protein fat vitamins minerals water
2
Q
Carbohydrates
A
4 cal/g, main source of energy
3
Q
Protein
A
4 cal/g, building blocks
4
Q
Fat
A
9 cal/g important for brain development
5
Q
vitamins
A
compounds found in food
6
Q
minerals
A
elements found in food
7
Q
water
A
essential, all body cells contain water
8
Q
Fat soluble vitamins
A
A,D,E,K
9
Q
60% of _____
A
carbohydrates
10
Q
30% of _____
A
Protein
11
Q
10% of ____
A
fat
12
Q
make half your grains _____
A
whole
13
Q
Eat a variety of ____ and ____
A
fruit and vegetables
14
Q
9,5,2,1,0
A
9- hours of sleep 5- servings of fruit and vegetables 2- less than two hours of screen time 1- hour of physical activity 0- sugar drinks
15
Q
What is on a nutrition label?
A
1) The name of the product
2) amount of food
3) ingredients
4) nutrition facts-serving size, serving in container, calories, nutrients, percent daily value
5) Nutrient claims
16
Q
What is on an open date?
A
1) Sell by
2) use by
3) freshness date
4) pack dates
17
Q
How to prevent foodborne illness?
A
Clean, separate, cook, and chill
18
Q
Food Sensitivites
A
Food allergy- can be very serious, anaphylactic shock
Food intolerance- less severe negative reaction to a food
19
Q
Weight maintenance
A
calories in = calories out
20
Q
weight loss
A
Calories in
21
Q
weight gain
A
calories in > calories out
22
Q
How to manage your weight
A
1) set a goal
2) make an action plan
3) Evaluate your progress
23
Q
What is a Fad Diet
A
Diets that are popular for a short period of time
24
Q
What is a miracle food?
A
get results by eating one type
25
What is magic combination?
Get results by a combination of food
26
What is a liquid diet?
Get results by replacing solid foods with ultra-low calorie drinks
27
What is a diet pill
Get results by taking supplements that block or flush fat from the body
28
What is fasting?
Get results by depriving the body of needed nutrients
29
What is anorexia Nervosa?
Irrational fear of weight gain causing one to starve themselves
30
What is Bulimia Nervosa?
Cycles of of binging and purging
31
What is binge eating disorder?
Compulsive overeating that could lead to obesity
32
Lifetime nutritional goals depend on three factors
age, gender, and activity
33
Risk of being inactive
weight gain and obesity
chronic disease- type 2 diabetes, heart disease, osteoporosis, osteoarthritis.
premature death
34
what are the 5 components of fitness
```
cardiorespiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
```
35
How does cardiorespiratory endurance work?
Ability of heart and lungs to work together
36
How does muscular strength work?
How much, 8 reps or less
37
How does muscular endurance work?
How long, 12+ reps
38
How does flexibility work?
The ability to move a body part through its full rotation
39
How does body composition work?
The ratio of fat mass to lean mass
40
What is aerobic exercise?
"with air", requires high amount of oxygen for sustained amount of time
41
What is anaerobic exercise?
Short burst
42
What do you need to consider when setting a fitness goal?
```
Cost
Resources
Schedule
Current fitness level
Overall health
safety
```
43
What are the principles of training?
Specificity
Progression
Overload
44
What are the elements of a workout?
Warmup
Workout
cool down
45
What does F.I.T.T stand for?
F- Frequency
I- Intensity
T-Time
T-Type
46
What does P.R.I.C.E stand for?
```
P- protection
R- rest
I- ice
C- compress
E- elevate
```
47
What are the six types of health?
```
Social
Emotional
Spiritual
Mental
Environmental
Physical
```
48
What does S.M.A.R.T stand for in setting a goal?
```
Specific
Measurable
Attainable
Relative
Time
```
49
What is the skeletal system?
provides support for the body, a framework for muscle attachment and allows movement of limbs and digits
50
What does the skeletal system?
contains bones, connective tissue and joints
51
What are bones?
Made up of living tissue form in layers
52
What is connective tissue?
cartilage, ligaments and tendons
53
What is cartilage?
strong and flexible, acts as a cushion between bones
54
What is ligaments?
connect bone to bone
55
What is a tendon?
connects muscle to bone
56
What is a joint?
points at which a bone meets
57
What are possible problems with the skeletal system?
```
Scoliosis
Fractures
dislocation
bursitis
arthritis
osteoporosis
```
58
What is the muscular system?
allows voluntary and involuntary movement
59
What is smooth muscle?
acts on the lining of body's passage?
60
What is skeletal muscles?
attach to bone and allow movement?
61
What is a flexor? What is an extensor?
Flexor- closes a joint
| Extensor- opens a joint
62
What is cardiac muscle?
striated muscles that form the walls of the heart
63
What are some muscular problems?
```
Bruises
Strains
tendinitis
hernia
muscular dystrophy
```
64
What is the nervous system?
coordinates all the activities of the body
65
Central Nervous System
brain and spinal cord
66
Parts of the brain?
Cerebrum
Cerebellum
brain stem
67
What is the cerebrum and what are the parts?
Largest and most complex
- frontal lobe, controls voluntary movements
- parietal lobe, involved with sensory information
- occipital lobe, controls sense of sight
- temporal lobe, contains the sense of hearing and smell
68
What is the cerebellum?
coordinates movement of skeletal movement
69
What is the brain stem and what are the parts?
stalk of nerve fibers that connects spinal cord to the brain
- medulla oblongata, regulates heartbeat and respiration rate
- midbrain, controls eye movements
- thalamus, relays impulses from eyes, ears, and skin
- hypothalamus, regulates body temp. appetite, sleep
70
what is the peripheral nervous system?
gathers information and communicates them with the CNS
71
what is the autonomic nervous system?
controls involuntary information
72
what is the sympathetic nervous system?
controls "fight or flight" response
73
what is the parasympathetic nervous system?
relaxes the body
74
What are some problem with the nervous system?
meningitis- inflammation of spinal and cranial meninges caused by an infection
Epilepsy- characterized by recurrent seizures
Cerebral palsy- results from a damage to the brain before, during, or just after birth
75
What is the cardiovascular system?
carries oxygen from the lungs to all cells, absorbs and delivers nutrients, delivers waste products to the kidneys, helps white blood cells fight against disease
76
what are blood vessels?
carries blood through the body
77
What is are arteries?
carry oxygenated blood away from the heart
78
what are veins?
returns blood to heart
79
what are capillaries?
small vessels that form a vast network?
80
what are some problem with the cardiovascular system?
congenital heart defects- condition of the heart that are present at birth
anemia- condition caused by low red blood cell count
Hemophilia- an inherited disorder where the blood doesn't clot properly
Leukemia-a form of cancer where white blood cells are produced abnormally
81
What is the respiratory system?
provides oxygen to the blood and removes carbon dioxide from the body
82
what are parts of the lungs?
trachea-"windpipe" air moves into lungs through it
bronchi- main airways that reach into each lung
bronchioles- a network of tubes that connect to the bronchi
alveoli- microscopic air sacs at the end of bronchioles
83
what is the diaphragm?
a muscle that contracts to expand your chest and lungs
84
what is the digestive system?
breaks down food to be absorbed as nourishment or eliminated as waste.
85
how much of does the small intestine absorb?
90% of all nutrients
86
what is heartburn?
acid reflux
87
what does the excretory system do?
uses several organs to remove all types of waste from the body
88
What does the skin remove?
water and salt(sweat)
89
What does the lungs remove?
carbon dioxide
90
What does the kidneys remove?
waste from blood
91
What does the liver remove?
toxins
92
What does the bladder remove?
liquid waste
93
problem with the excretory system?
cystitis- inflammation of the bladder
kidney stones- salts in the urine crystallize into stones
kidney failure- when kidneys lose ability to function, can be very serious
94
what is the endocrine system?
secrete hormones directly into the bloodstream
95
what are Hormones?
chemicals that regulate many body functions
96
pituitary glands do what?
controls functions of all other glands, "master glands"
97
what are testes?
male reproductive glands, secrete testosterone
98
what are ovaries?
female reproductive glands, secrete estogen
99
Thyroid glands do what?
regulates body heat, growth and metabolism
100
what do adrenal glands do?
help the body deal with stress and emergencies
