Midterms Flashcards
1
Q
the health branch that stresses the importance of the food for growth and development, as well as in lowering the chances of acquiring diseases and illnes.
A
NUTRITION
2
Q
eat adequate amount of food, not too much.
A
ADEQUACY
3
Q
eat the right proportion from different categories of food.
A
BALANCE
4
Q
eat different types of food (Go, Glow and Grow categories).
A
VARIETY
5
Q
are important food substances that help our body function properly.
A
NUTRIENTS
6
Q
nutrients that are considered as large portions that our body needed
A
MACRONUTRIENTS
7
Q
what are the components of proper nutrition
A
ADEQUACY, BALANCE, VARIETY
8
Q
what are the components of macronutrients?
A
- CARBOHYDRATES
- PROTEIN
- FATS
- WATER
9
Q
MAIN SOURCE OF ENERGY
A
CARBOHYDRATES
10
Q
signs and symptoms of lack in carbohydrates
A
- IRRITABILITY
- NAUSEA
- BAD BREATH
- MUSCLE CRAMPS
- EXCESS FATIGUE
- INCREASE IN BODY FAT
- DEFICIT IN BODY SODIUM AND WATER
- CONSTIPATION
- REGULAR HEADACHES
11
Q
MAINTAIN MUSCLE MASS AND STRENGTH (but eating more OF THIS does not yield bigger muscle)
A
PROTEIN
12
Q
signs and symptoms when lacking in protein
A
- RIDGES OR WHITE LINES IN BOTH FINGER AND TOE NAILS
- HAIR LOSS AND THINNING OR BRITTLE HAIR
- MUSCLE DETERIORATION
13
Q
STORED FAT PROVIDES ENOUGH ENERGY FOR LONG ENDURANCE EVENTS
A
FATS
14
Q
signs and symptoms when lacking of fats
A
- DEHYDRATION
- MUSCLE CRAMPS
- CONFUSION
- NAUSEA
- SLURRED SPEECH
- DISORIENTATION
15
Q
- HELPS IN REGULATING AND REPLENISHMENT
- HYDRATION
- BODY CLEANSING
A
WATER
16
Q
signs and symptoms when lacking of water
A
- DRY SKIN
- HAIR LOSS
- BODY WEIGHT DEFICIENCY
- COLD INTOLERANCE
- BRUISING
- SLOW GROWTH
- POOR INFECTION RESISTANCE AND SLOW WOUND
- HEALING
- LOSS OF MENSTRUATION
17
Q
nutrients that are only needed in very little amount
A
MICRONUTRIENTS
18
Q
give the two components of micronutrients
A
- MINERALS
- VITAMINS
19
Q
elements in foods that help your body work properly and help strengthen bones, keep muscles healthy, and help your heartbeat regularly
A
MINERALS
20
Q
group of SUBSTANCES
A
VITAMINS
21
Q
group of substances (NUTRIENTS) that are needed for normal cell function, growth, and development
A
VITAMINS
22
Q
elements
A
MINERALS
23
Q
6 components of vitamins
A
- A
- B
- B6
- B12
- C
- Folate
- E
24
Q
MAINTAINS BLOOD GLUCOSE LEVEL DURING EXERCISE AND REPLACES GLYCOGEN STORED AFTER EXERCISE
A
CARBOHYDRATES
25
NEEDED FOR IMMUNE SYSTEM FUNCTION AND HELPS THE BODY STORE AND USE VITAMINS
FATS
26
NEEDED FOR GROWTH, BUILDING, AND REPAIR OF BODY TISSUES
PROTEIN
27
helps the body use carbohydrates, proteins, and fats
VITAMIN A or VITAMIN B
28
maintains healthy skin, bones, teeth, and hair; aids vision
VITAMIN A or VITAMIN B
29
the following are signs and symptoms of:
- anemia
- painful joints
- cracks in teeth
- depression
- frequent infections
VITAMIN A or VITAMIN B
30
aids in maintenance of red blood cells
VITAMIN B12
31
the following are symptoms of:
- rbc breakage
- anemia
- muscle degeneration
- difficulty in walking
- leg cramps
B12
32
aids in the formation of red blood cells and protein
FOLATE
33
the following are the signs and symptoms of:
- anemia
- heartburn
- frequent infections
- smooth red tongue
- depression
- mental confusion
FOLATE
34
aid in bone, teeth, and skin formation and resistance to infection
VITAMIN E or VITAMIN C
35
help protect the body from oxidative damage
VITAMIN E or VITAMIN C
36
the following are the signs and symptoms of:
- anemia
- frequent infections
- bleeding gums
- loosened teeth
- muscle degeneration and pain
- joint pain
- blotchy bruises
- failure of wounds to heal
VITAMIN E or VITAMIN C
37
what are the phases of exercise (workout)
- WARM UP
- STRETCHING
- CONDITIONING BOUT
- COOL DOWN
38
it is a light activity aimed at increasing the body temperature and open up red capillaries to allow a gradual increase in the blood flow to the muscle, ligaments, and tendons.
WARM UP
39
this phase of exercise follows immediately after warm up
STRETCHING
40
it is done by doing gradual flexibility activities from upper to lower extremities
STRETCHING
41
an individual engages himself into exercises, which lead to his desire of improving his level of physical fitness
CONDITIONING BOUT
42
the sets of exercises performed in this level are much harder compared to the warm up exercises
CONDITIONING BOUT
43
serve to gradually taper off the body from the stress of exercise
COOL DOWN
44
this is as important as warming up because it keeps the blood circulating around the body to prevent the individual from experiencing some form of dizziness
COOL DOWN
45
various functions of exercise
- release of pent-up emotion
- build strength
- increase flexibility through stretching exercise and develop coordination in performing skills
- provides relaxation
- realign and reshape the body
- discharges excess energy
- fun
46
physiological benefits of exercise
- improved physiological function (heart, blood vessels, muscles and respiratory system)
- increase movement efficiency
- better weight control
- more efficient heat elimination and heat control
- possible decrease of elevated blood pressure
- reduce possibility of blood clotting
- better sleep
47
- improved physiological function (heart, blood vessels, muscles and respiratory system)
- increase movement efficiency
- better weight control
- more efficient heat elimination and heat control
- possible decrease of elevated blood pressure
- reduce possibility of blood clotting
- better sleep
physiological benefits of exercise
48
- build strength
- increase flexibility through stretching exercise and develop coordination in performing skills
- provides relaxation
- realign and reshape the body
- discharges excess energy
- fun
various functions of exercise
49
psychological benefits of exercise
- elevated mood (exercise acts as an antidepressant)
- increased motivation for physical activities
- relief of emotional stress
- discharge of an anxiety
- better relaxation, less emotional fatigue
- improvement in body image, self confidence, and self esteem
- more adequate in coping behavior
50
- elevated mood (exercise acts as an antidepressant)
- increased motivation for physical activities
- relief of emotional stress
- discharge of an anxiety
- better relaxation, less emotional fatigue
- improvement in body image, self confidence, and self esteem
- more adequate in coping behavior
psychological benefits of exercise
51
advantages of exercise for fitness
- exercise can be systematically planned to cover all muscle groups of the body and to emphasize areas of greatest need
- the dosage of exercise can be controlled for a given time
- progression can be regulated from very mild to vigorous and exhaustive efforts
- exercise can be derived which will provide for the development of body control, flexibility, balance, and good posture, as well as for increased muscular strength and endurance
52
- exercise can be systematically planned to cover all muscle groups of the body and to emphasize areas of greatest need
- the dosage of exercise can be controlled for a given time
- progression can be regulated from very mild to vigorous and exhaustive efforts
- exercise can be derived which will provide for the development of body control, flexibility, balance, and good posture, as well as for increased muscular strength and endurance
advantages of exercise for fitness
53
what are the realistic goals or SMART
- SPECIFIC
- MEASURABLE
- ACHIEVABLE
- REALISTIC
- TIMELY
54
the WHAT, WHERE and the HOW of the GOAL
SPECIFIC
55
how you will evaluate whether or not you met the goal
MEASURABLE
56
setting a goal that you can accomplish
ACHIEVABLE
57
setting a goal that is challenging, but attainable
REALISTIC
58
when you want to achieve your goal by, and what time frame you have to reach your goal
TIMELY
59
to determine the level of fitness, identify the strengths and area of development, and identify the bases for physical activity.
PHYSICAL FITNESS TEST
60
the ability of a muscle or muscle group to exert sub-maximal force REPEATEDLY over a period of time
MUSCLE ENDURANCE
61
the ability of a muscle group to exert a maximum force against a resistance ONE TIME through the full range of motion.
MUSCLE STRENGTH
62
is the degrees through which a joint can move
RANGE OF MOTION
63
