health test Flashcards
what are nutrients
food needed to survive and grow
what are macronutrients?
provide bulk energy the metabolic system needs to function, converted and used for energy
(CHO,protein,fat)
what are micronutrients?
provide necessary factors for the metabolic system to be carried out, regulate body processes
(water, minerals, vitamins)
what are Carbs
- starches and sugars found in food
- body’s preferred source of energy
- carbs that are not used are stored in the glycogen
- 4cal/g
what percentage of carbs should be included in you daily calories
55-65%
where are carbs stored
liver, blood and muscle
as an active person, how much carbs should you consume?
2.8-3.2/lb
what is the difference between simple carbs, complex carbs and fibre?
Simple Carbs= sugars present in foods such as fruits, grain, milk
Complex Carbs= found in rice and other grains that break down into sugars
Fibre= can’t be digested and used as energy-helps moves waste through the digestive system
What are proteins
- help build and repair body tissue
- replaced damaged/worn body cells
- proteins in enzymes, hormones and anti bodies help regulate the body
- excess protein converted to fat
what percentage of proteins should be included in your daily calories
10-15%
what are amino acids and how many are essential
amino acids help make up body protein
9/22 are essential
how much protein should an active person consume>
0.8g///lb
what are complete proteins?
contains all amino acids in proper amounts (eggs, fish,meat, milk,soybean)
what are incomplete proteins
foods, lacking some essential amino acids (legumes, beans, whole grains)
what are fats?
- carry vitamin A,D,E,K into the blood
- doesn’t dissolve in water
- serve as sources as linoleum acid, needed for growth and healthy skin
- broken into fatty acids, excess stores as subcutaneous fat (dangerous)
- provide 9cal/g
where are fats stored?
muscles, liver and blood
what percentage of fat should make up your daily calories
25-30%
how much fat should an active person consume>
0.45/lb
what is cholesterol
fat like substance produced in liver of animals(meat,poultry,eggs,fish) too much can lead to heart and circulatory diseases
LDL= BAD HDL= GOOD
what are saturated fats?
high consumption of animal fats, palm oil and dairy are linked to heart disease and raises LDL
what are polyunsaturated fats?
lowers LDL (veggie oils, fish, sunflower)
what are monounsaturated fats?
Lowers LDL (avocados, nuts, peanut butter)
what are micronutrients (Vitamins)
- effective in min. quantities
- keeps the body tissues healthy and systems working
what are antioxidants?
substances that protect the body cells and immune systtems
Vitamin B& C is an example of a….
- water soluble vitamin
- citrus fruit/whole grains
what are fat soluble vitamins?
stored in fat cells in excess it can be harmful
what does Vitamin A do?
fight infections
ex. Milk
what does vitamin K do?
helps with blood clotting
ex. green veggies
what are minerals?
most become apart of your body such as teeth and bones
Major= (large amounts needed)
Minor=(small amounts needed)
what is water
H20 critical to survive
plays a role un chemical reactions, keeps body temp constant, aids in digestion
what is a calorie?
is the energy required to raise temp of 1kg water by 1 degree celsius
- only CHO, PRO, FAT contains calories
1lb of fat =3500 cals
what is the thyroid gland
under/overactivity (secretes hormones that regulate all growth and metabolism)
what is the metabolic rate
rate at which food is converted into energy
CONSUMER AWARNESS Describe free
contains a nutritionally insignificant amount
CONSUMER AWARNESS Describe low
contains a small amount 3g or less
CONSUMER AWARNESS Describe reduced
contains at least 25% of a less specified nutrient when compared with a similar product
CONSUMER AWARNESS Describe source
contains a significant amount
CONSUMER AWARNESS Describe light
products are reduced in fat or reduced in calories
light, taste, colour or texture
what should athletes look out for when it comes to their diet?
- eat a variety of food
- sufficient carb, energy, protein,fluid intake
what is a good indication that you are dehydrated?
feeling thirsty. 2% of body mass already has been lost at this point
10-15ml per hr while exercising
athletes who are well hydrated…..
begin sweating sooner or more
enhanced rate of absorption
BEFORE EXERCISE***** WATER
2-5hr before drink 2-3 cups & invest drinks that have cho
10-20mins before drink 1 cup
why is water before exercise important?
gives athletes a convenient way to replace fluids and electrolytes before exercise
BEFORE EXERCISE*** FOOD
- pre event meal must be high in carbs. fat and protein take longer to digest (to be consumed in small amounts)
- athletes should be familiar with the foods
- avoid alcohol it has a dehydrating effect
when should sports beverages be consumed?
it should be consumed if activity is longer than 50min
0.5 cups of cool fluid should be consumed after…
10 mins of exercise
what is hydration recovery?
- fluid loss that should be regained within 2hrs of exercise
- should contain carbs
- necssary to rebuild glycogen and electrolyte stores
what is food recovery?
- the anabolic window period of time after your workout that leads to the best recovery (45-60mins post workout)
- include fast digesting carbs along with protein will help repair muscle, and encourage muscle growth
- consume 15-25g of protein within 2hr of exercise
what are the effects of energy drinks
- provides mental and physical stimulation for short period of time
- chemical mix= caffine, taurine and cho
- keeps their energy up and quench thirst
what is creatine?
natural compound we get in our diet (mostly meat)
- our bodies can produce creatine in our liver and pancreas
- mostly found in our skeletal muscle
- helps regenerate ATP in our bodies
what are protein supplements
- convienient, portable way to get protein
- more effective than food sources
- most contain 16-30g of protein per scoop following exercise
where can protein come from?
- whey
- egg whites
- hemp
- peas
