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Fall 2020, Wellness 101 > midterm > Flashcards

midterm Flashcards

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1
Q

Name the 5 causes that cause 75% of premature deaths.

A
  • Physical inactivity
  • poor eating habits
  • inadequate stress management
  • smoking
  • alcohol abuse
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2
Q

What does wellness mean?

A

healthy mental and physical form and decease free. optimal conditions in all conditions of life.

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3
Q

Name what are two bad eating habits and the 5 decease they can cause.

A

Too much fat, salt, sugar and not enough veggies, fruits, whole grain

causes

  • type 2 diabetes
  • artheroclerosis
  • cancer
  • high blood pressure
  • obesity
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4
Q

What are the free radicals and name the things that creates them?

A

the line between nutrient and oxygen and energy.

Blocked by smoking, 2nd hand smoking and pollution.

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5
Q

What does free radicals can prevent?

A

cancer, premature aging, cancer, cardiovascular illness and degenerative illness.

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6
Q

What can eleminate free radicals and name in what this thing is found?

A

antioxidant

tomatoes, soya, legumes, garlic, onions, berries

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7
Q

Name the 3 macronutrients

A

carbohydrates, fat, proteins

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8
Q

What nutrient is the main source of E

A

carbohydrate

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9
Q

What nutrient is the main source of calories

A

carbohydrate

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10
Q

How many calories/g are found in carbohydrate

A

4calories/g

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11
Q

explain what is a simple carbohydrate and in what it is found?

A

immediate and short lives E
less 1h
juice, fruits

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12
Q

explain what is a complex carbohydrate and in what it is found

A

lasting longer
2h
fruits, milk, weat

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13
Q

Which of the simple or complex carbohydrate is generally healthier

A

complex

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14
Q

What type of energie does the fat produce

A

slow

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15
Q

What is the utility of the fat in the body

A

low intensity activity

energie storage, absorbtion of vitamins, isolation of the body

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16
Q

How many calories/g are found in fat

A

9calories/g

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17
Q

Which types of fat is what we call the bad ones

A

starurated and trans

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18
Q

What are the effects of the bad fat on the body

A

obstructs flow of blood by forming deposits in arteries

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19
Q

In what is mostly found the bad fat

A

meat, chips, butter

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20
Q

What is called the good fats?

A

monosaturated and polyunsaturated

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21
Q

What are the effects of the good fats on the body

A

cleans out plaque and debris

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22
Q

In what are moslty found the good fats

A

avocado, olive oil, weat, fish

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23
Q

What is the function of the proteins in the body?

A

growth and repair of the tissues

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24
Q

What are the recommendations of proteins

A

depends on mass and how active you are but

0.8g - 1.2g per Kg

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25
Q

How much calories/g are found in proteins

A

4 calories/g

26
Q

In what are the proteins found

A

meat, fish, eggs, nuts

27
Q

Ar proteins the main source of E

A

no

28
Q

Explain what % of E is created by carbohydrates when activity
low intensity
high intensity
neutral

A

Low; 50
high; 80
main in neutral

29
Q

What happens in less fortunate countries when they dont eat enough?

A

Body breaks down muscle mass to have calories therefore E

30
Q

What are the 3 types of micronutrient

A

vitamins
minerals
water

31
Q

What is the funtion of vitamins in the system

A

accelerate chemical reactions

32
Q

What is the main function of the minerals on the body

A

accelerates chemical reactions and solidifies structures

33
Q

What do calicium prevents

A

osteoporosis

34
Q

What are the symptoms of low iron

A

chroniue fatigue

35
Q

what is the maximum amount of sodium one should eat in a day

A

1500mg/day

36
Q

What % of the body weight is water

A

50-60

37
Q

What are the 5 functions of water in the body

A
  • chemical reactions
  • circulation of blood
  • removal of waste
  • lubricates joints
  • regulates body T
38
Q

Why should we eat veggies? 4

A

low in calories
eat more without overconsuming
lots of vitamins and minerals
lots of fibers

39
Q

name five reasons why you should eat fibers

A 
slows down absorbtion of carbs and fats
distributes energie
lowers blood, glucose and cholesterol levels
increase fullness and calories
helps digestion
40
Q

In what are fibers found

A

nuts, all bran, avocado, fruits

41
Q

four reason why whole weat over white processed grains

A

slightly less calories
more good fats, fibers, proteins, vitamins and minerals
increases fullness
helps ditributes E, tissue reconstruction and growth

42
Q

why should we focus on white meat, fish, seafood?

A

igh in proteins, less bad fats, eco-friendly

43
Q

what can replace proteins if meatless

A

eggs, milk, tofu, soy, quinoa, cheese

44
Q

what can replace vitamins b12

A

seafood, milk, cheese, eggs, yogourt

45
Q

what can replace iron/zinc

A

kale, flax seeds, whole grain, chick peas, beans

46
Q

What does ATP stands for

A

andenosine tri-phosphate

47
Q

what part of the molecule of ATP is responisble for E

A

tri phosphate

48
Q

the ATP energie system helps for what functions of the body

A

muscular contractions, nervous system, digestion, endocrine system, blood circulation

49
Q

How long of effort does the ATP stocks can last

A

1-5s

50
Q

How long does the next system lasts and name it

A

ATP-CP 1-15s

51
Q

Wha deoes the CP stands for, what type of nutrients is it, and what functions does it have

A

creatine, protein, replenish ATP stocks

52
Q

What type of movement will use the ATP-CP energie system

A

explosive movement

sprints, jumps, lifting bags

53
Q

Where is CP stored

A

in muscles

54
Q

What is the name of he 3rd system, how long does it lasts

A

Glycogen - 30-90 s

55
Q

explain what glycosis is, and what is an effect of thise one

A

process of breaking down glycogen and glucose to replenish ATP - lactic acid

56
Q

how many calories can the body store in muscles for this one?

A

2000

57
Q

LActic acid is an essential enzym to the process of glycosis, name 3 effects of it when it accumuates

A

fatigue and decrease muscles effectivness

burning

58
Q

How long can the last system last? name

A

oxygen system - unlimited amount of time

59
Q

on what system does the oxygen system depend on, explain how

A

on anaerobic system to initialyze movement - slowly replenish ATP

60
Q

how does the oxygen system creates E

A

using carbs and fats stocks to create E

Fall 2020, Wellness 101 (2 decks)

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