midterm Flashcards
Name the 5 causes that cause 75% of premature deaths.
- Physical inactivity
- poor eating habits
- inadequate stress management
- smoking
- alcohol abuse
What does wellness mean?
healthy mental and physical form and decease free. optimal conditions in all conditions of life.
Name what are two bad eating habits and the 5 decease they can cause.
Too much fat, salt, sugar and not enough veggies, fruits, whole grain
causes
- type 2 diabetes
- artheroclerosis
- cancer
- high blood pressure
- obesity
What are the free radicals and name the things that creates them?
the line between nutrient and oxygen and energy.
Blocked by smoking, 2nd hand smoking and pollution.
What does free radicals can prevent?
cancer, premature aging, cancer, cardiovascular illness and degenerative illness.
What can eleminate free radicals and name in what this thing is found?
antioxidant
tomatoes, soya, legumes, garlic, onions, berries
Name the 3 macronutrients
carbohydrates, fat, proteins
What nutrient is the main source of E
carbohydrate
What nutrient is the main source of calories
carbohydrate
How many calories/g are found in carbohydrate
4calories/g
explain what is a simple carbohydrate and in what it is found?
immediate and short lives E
less 1h
juice, fruits
explain what is a complex carbohydrate and in what it is found
lasting longer
2h
fruits, milk, weat
Which of the simple or complex carbohydrate is generally healthier
complex
What type of energie does the fat produce
slow
What is the utility of the fat in the body
low intensity activity
energie storage, absorbtion of vitamins, isolation of the body
How many calories/g are found in fat
9calories/g
Which types of fat is what we call the bad ones
starurated and trans
What are the effects of the bad fat on the body
obstructs flow of blood by forming deposits in arteries
In what is mostly found the bad fat
meat, chips, butter
What is called the good fats?
monosaturated and polyunsaturated
What are the effects of the good fats on the body
cleans out plaque and debris
In what are moslty found the good fats
avocado, olive oil, weat, fish
What is the function of the proteins in the body?
growth and repair of the tissues
What are the recommendations of proteins
depends on mass and how active you are but
0.8g - 1.2g per Kg
How much calories/g are found in proteins
4 calories/g
In what are the proteins found
meat, fish, eggs, nuts
Ar proteins the main source of E
no
Explain what % of E is created by carbohydrates when activity
low intensity
high intensity
neutral
Low; 50
high; 80
main in neutral
What happens in less fortunate countries when they dont eat enough?
Body breaks down muscle mass to have calories therefore E
What are the 3 types of micronutrient
vitamins
minerals
water
What is the funtion of vitamins in the system
accelerate chemical reactions
What is the main function of the minerals on the body
accelerates chemical reactions and solidifies structures
What do calicium prevents
osteoporosis
What are the symptoms of low iron
chroniue fatigue
what is the maximum amount of sodium one should eat in a day
1500mg/day
What % of the body weight is water
50-60
What are the 5 functions of water in the body
- chemical reactions
- circulation of blood
- removal of waste
- lubricates joints
- regulates body T
Why should we eat veggies? 4
low in calories
eat more without overconsuming
lots of vitamins and minerals
lots of fibers
name five reasons why you should eat fibers
slows down absorbtion of carbs and fats distributes energie lowers blood, glucose and cholesterol levels increase fullness and calories helps digestion
In what are fibers found
nuts, all bran, avocado, fruits
four reason why whole weat over white processed grains
slightly less calories
more good fats, fibers, proteins, vitamins and minerals
increases fullness
helps ditributes E, tissue reconstruction and growth
why should we focus on white meat, fish, seafood?
igh in proteins, less bad fats, eco-friendly
what can replace proteins if meatless
eggs, milk, tofu, soy, quinoa, cheese
what can replace vitamins b12
seafood, milk, cheese, eggs, yogourt
what can replace iron/zinc
kale, flax seeds, whole grain, chick peas, beans
What does ATP stands for
andenosine tri-phosphate
what part of the molecule of ATP is responisble for E
tri phosphate
the ATP energie system helps for what functions of the body
muscular contractions, nervous system, digestion, endocrine system, blood circulation
How long of effort does the ATP stocks can last
1-5s
How long does the next system lasts and name it
ATP-CP 1-15s
Wha deoes the CP stands for, what type of nutrients is it, and what functions does it have
creatine, protein, replenish ATP stocks
What type of movement will use the ATP-CP energie system
explosive movement
sprints, jumps, lifting bags
Where is CP stored
in muscles
What is the name of he 3rd system, how long does it lasts
Glycogen - 30-90 s
explain what glycosis is, and what is an effect of thise one
process of breaking down glycogen and glucose to replenish ATP - lactic acid
how many calories can the body store in muscles for this one?
2000
LActic acid is an essential enzym to the process of glycosis, name 3 effects of it when it accumuates
fatigue and decrease muscles effectivness
burning
How long can the last system last? name
oxygen system - unlimited amount of time
on what system does the oxygen system depend on, explain how
on anaerobic system to initialyze movement - slowly replenish ATP
how does the oxygen system creates E
using carbs and fats stocks to create E
