KHP Exam 2 Flashcards
Essential nutrients
Needed to maintain and repair tissues and regulate body functions
Macronutrients
Needed in large amounts
Micronutrients
Needed in small amounts
What are the 4 macronutrients
Water
Proteins
Carbs
Fats
What are the two micronutrients
Vitamins and mineral
What is a calorie
Measure of energy provided by food
Carbs, proteins, and fats
What are the 4 functions of water
Digest absorb and transport nutrients
Regulate the body’s temp
Carry waste out of the body
Lubricate body parts
How much water is needed per day
8-12 cups
AMDR for carbs
45%-65%
What is the function of protein
Build and maintain muscles, bones, and other body tissues
Form enzymes that facilitate chemical reactions
AMDR for protein
10%-35%
What are the 4 functions of fats
Provide essential fatty acids
Assist in the absorption of fat and soluble vitamins
Provide emergency reserve
Affects the texture and taste and smell of food
Fats are the body’s principal form of
Stored energy
AMDR for fats
20%-35%
Saturated fats/ Trans
Less than 1/3
Animals
Monounsaturated
Plant sources
Polyunsaturated fat
Oils
What is LDL
Low density lipoproteins______bad cholesterol
HDLS
High density lipoproteins______good cholesterol
Trans fatty acids
Increases the risk of cardiovascular disease
Minerals
Naturally occurring substances needed by the body in small amounts
Vitamins
NEEDED IN Small amounts
Serve as catalysts for releasing energy from carbs, proteins, and fats while maintaining other body components
How many vitamins does your body need
11 specific vitamins
Where can vitamins found
Found in a variety of foods
Supplements not always necessary
Sedentary
Light physical activity
Moderate
Active
Active
More than 3 days a week
Fast food meals are
High in calories fat sodium and sugar and low in vitamins minerals and fiber
Food Deserts
More fast food restaurants in low income neighborhoods than in affluent ones
Food deserts
Low income areas where more than 500 people or 33% of the population have low access to a supermarket or a large grocery store
Food insecurity
A lack of affordable access to sufficient quality and quantity of affordable healthy food
Physical Fitness
Ability of Boyd to respond to physical demands
Physical Activity
Activity that require any type of movement/large muscle movement
Exercise
Structured/planned physical activity- often used to improve fitness
Moderate intensity workouts
150 minutes each week
Vigorous workouts
75 minutes each week
Five components of health related fitness
Cardio respiratory fitness
Muscular strength
Muscular endurance
Body comp
Flexibility
Overload
More than what accustomed to in order to see change
FITT FORMULA
Frequency
Intensity
Time
Type
Cardiorespiratory fitness
Ability of heart and lungs to efficiently deliver oxygen and nutrients to the body’s muscles and cells via the blood stream