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health test Flashcards

1
Q

what are nutrients

A

food needed to survive and grow

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2
Q

what are macronutrients?

A

provide bulk energy the metabolic system needs to function, converted and used for energy
(CHO,protein,fat)

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3
Q

what are micronutrients?

A

provide necessary factors for the metabolic system to be carried out, regulate body processes
(water, minerals, vitamins)

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4
Q

what are Carbs

A
  • starches and sugars found in food
  • body’s preferred source of energy
  • carbs that are not used are stored in the glycogen
  • 4cal/g
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5
Q

what percentage of carbs should be included in you daily calories

A

55-65%

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6
Q

where are carbs stored

A

liver, blood and muscle

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7
Q

as an active person, how much carbs should you consume?

A

2.8-3.2/lb

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8
Q

what is the difference between simple carbs, complex carbs and fibre?

A

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

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9
Q

What are proteins

A
  • 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
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10
Q

what percentage of proteins should be included in your daily calories

A

10-15%

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11
Q

what are amino acids and how many are essential

A

amino acids help make up body protein

9/22 are essential

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12
Q

how much protein should an active person consume>

A

0.8g///lb

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13
Q

what are complete proteins?

A

contains all amino acids in proper amounts (eggs, fish,meat, milk,soybean)

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14
Q

what are incomplete proteins

A

foods, lacking some essential amino acids (legumes, beans, whole grains)

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15
Q

what are fats?

A
  • 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
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16
Q

where are fats stored?

A

muscles, liver and blood

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17
Q

what percentage of fat should make up your daily calories

A

25-30%

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18
Q

how much fat should an active person consume>

A

0.45/lb

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19
Q

what is cholesterol

A

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

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20
Q

what are saturated fats?

A

high consumption of animal fats, palm oil and dairy are linked to heart disease and raises LDL

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21
Q

what are polyunsaturated fats?

A

lowers LDL (veggie oils, fish, sunflower)

22
Q

what are monounsaturated fats?

A

Lowers LDL (avocados, nuts, peanut butter)

23
Q

what are micronutrients (Vitamins)

A
  • effective in min. quantities

- keeps the body tissues healthy and systems working

24
Q

what are antioxidants?

A

substances that protect the body cells and immune systtems

25
Q

Vitamin B& C is an example of a….

A
  • water soluble vitamin

- citrus fruit/whole grains

26
Q

what are fat soluble vitamins?

A

stored in fat cells in excess it can be harmful

27
Q

what does Vitamin A do?

A

fight infections

ex. Milk

28
Q

what does vitamin K do?

A

helps with blood clotting

ex. green veggies

29
Q

what are minerals?

A

most become apart of your body such as teeth and bones
Major= (large amounts needed)
Minor=(small amounts needed)

30
Q

what is water

A

H20 critical to survive

plays a role un chemical reactions, keeps body temp constant, aids in digestion

31
Q

what is a calorie?

A

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

32
Q

what is the thyroid gland

A

under/overactivity (secretes hormones that regulate all growth and metabolism)

33
Q

what is the metabolic rate

A

rate at which food is converted into energy

34
Q

CONSUMER AWARNESS Describe free

A

contains a nutritionally insignificant amount

35
Q

CONSUMER AWARNESS Describe low

A

contains a small amount 3g or less

36
Q

CONSUMER AWARNESS Describe reduced

A

contains at least 25% of a less specified nutrient when compared with a similar product

37
Q

CONSUMER AWARNESS Describe source

A

contains a significant amount

38
Q

CONSUMER AWARNESS Describe light

A

products are reduced in fat or reduced in calories

light, taste, colour or texture

39
Q

what should athletes look out for when it comes to their diet?

A
  • eat a variety of food

- sufficient carb, energy, protein,fluid intake

40
Q

what is a good indication that you are dehydrated?

A

feeling thirsty. 2% of body mass already has been lost at this point
10-15ml per hr while exercising

41
Q

athletes who are well hydrated…..

A

begin sweating sooner or more

enhanced rate of absorption

42
Q

BEFORE EXERCISE***** WATER

A

2-5hr before drink 2-3 cups & invest drinks that have cho
10-20mins before drink 1 cup

43
Q

why is water before exercise important?

A

gives athletes a convenient way to replace fluids and electrolytes before exercise

44
Q

BEFORE EXERCISE*** FOOD

A
  • 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
45
Q

when should sports beverages be consumed?

A

it should be consumed if activity is longer than 50min

46
Q

0.5 cups of cool fluid should be consumed after…

A

10 mins of exercise

47
Q

what is hydration recovery?

A
  • fluid loss that should be regained within 2hrs of exercise
  • should contain carbs
  • necssary to rebuild glycogen and electrolyte stores
48
Q

what is food recovery?

A
  • 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
49
Q

what are the effects of energy drinks

A
  • provides mental and physical stimulation for short period of time
  • chemical mix= caffine, taurine and cho
  • keeps their energy up and quench thirst
50
Q

what is creatine?

A

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
51
Q

what are protein supplements

A
  • convienient, portable way to get protein
  • more effective than food sources
  • most contain 16-30g of protein per scoop following exercise
52
Q

where can protein come from?

A
  • whey
  • egg whites
  • hemp
  • peas

weight training (1 decks)

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