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wellness > Nutrients exam > Flashcards

Nutrients exam Flashcards

1
Q

Nutrient

A

Provides nourishment for growth

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2
Q

Macronutrients

A

protein, carbs, fats - Has calories

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3
Q

Micronutrients

A

vitamins, minerals, water - Does not have calories

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4
Q

What are carbs/carbohydrates?

A

Your bodies main source of energy
fuels your body
maintains healthy blood sugar
There are two types - complex and simple.

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5
Q

How much of your diet should consist of carbs?

A

45-65%

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6
Q

Which type of carb is better for you?

A

Comlex is better because it digests slower, preventing energy spikes and crashes.

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7
Q

What foods can you get carbs from?

A

WHole grains, fruits, veggies, beans, etc.

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8
Q

What do proteins do?

A

Proteins are your body’s building blocks
Aid in growth and repair body tissue.
Protein is not your body’s main energy source, and it is only used for energy when absolutely necessary.

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9
Q

How much of your diet should consist of protein?

A

10-30%

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10
Q

What are some foods high in protein?

A

Meats, fish, eggs, beans, nuts, etc.

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11
Q

What do fats do?

A

Fats help your body absorb key vitamins and minerals that your body can’t produce on it’s own.
Many types of fats - trans fats, saturated fats, unsaturated fats, etc.

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12
Q

What type of fat should you avoid?

A

Saturated fats increase LDL and is found in things like butter, cheese, red meat, etc.

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13
Q

What type of fat should you eat more of?

A

Unsaturated fats are healthier than saturated fats and are found in things like nuts, eggs, certain types of oils like avocado or canola oil, fish, seeds, etc.

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14
Q

What are minerals?

A

essential nutrients in the body that keep your body functioning and regulates your metabolism.

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15
Q

What are some examples of minerals?

A

Calcium, iron, fluoride, zinc, manganese, etc.

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16
Q

What are vitamins?

A

Vitamins help your body fight disease, regulate hormones, grow your heart, skin, and nerves, and helps with vision, bones, blood, and your immune system. There are lots of different types of vitamins and each one helps your body in a different way.

17
Q

What is a calorie?

A

a calorie is a measurement of energy that we consume.

18
Q

What is calorie intake?

A

Calorie intake is how many calories you consume in a day by eating.

19
Q

What is calorie output?

A

Calorie output is how many calories your body expels in a day by exercising or getting rid of waste.

20
Q

What is energy balance?

A

energy balance refers to balancing how many calories you burn vs how many calories you consume. If you eat more calories than you burn, you will gain weight, and if you burn more calories than you eat, you will lose weight.

21
Q

What is a resting metabolism?

A

Your resting metabolism refers to the amount of calories you burn by sleeping or doing nothing.

22
Q

What factors influence a persons resting metabolism?

A

Body composition, body size, and age.

23
Q

What is MyFitnessPal?

A

An app that tracks your calories and nutrient intake, giving you personalized goals to help you reach your ideal weight or health.

24
Q

What are some barriers that may stop you from eating healthy?

A

Money - cheap food is usually more unhealthy
Busy schedule - it may be easier to pick up fast food than to cook a meal every night if you are tired or don’t have the time.
No education - some people may want to eat healthier, but don’t know where to start or how to differ unhealthy from healthy.

25
Q

How could a person lose weight?

A

A person could lose weight by exercising more, and eating less calories that are filled with more proteins, healthy carbs, healthy fats, etc.

26
Q

How could a person gain weight?

A

A person can gain weight by exercising a little less, or by trying to build muscle depending on their goals, and by eating more calories on a daily basis.

27
Q

How could a person maintain weight?

A

A person can maintain their weight by exercising moderately - walking, going to the gym a couple times a week, and by eating calories that moderately balance out their output of calories.

28
Q

What is considered unhealthy dieting?

A

Unhealthy dieting is anyone’s diet that is unhealthy. This could mean restricting yourself of calories, therefore taking away he nutrients you need, or by eating a bunch of junk food.

29
Q

What kind of information is on a food label?

A

Serving size, calories, fats, carbs, proteins, minerals (calcium, iron…), vitamins (vitamin D…), the ingredients list…

30
Q

What are the four recommendations on the Canadian food guide?

A

Eat protein foods.
Make water your drink of choice.
Choose whole grain foods.
Have plenty of vegetables and fruits.

31
Q

Basketball - Ball handling violations

A

double dribble
carry
travel

32
Q

Basketball - time violations

A

shot clock
3 seconds in the key
5 second in bound
8 seconds to advance ball past the center line.

33
Q

How long is a high school basketball game?

A

4 quarters of 10 minutes - 40 minutes.

34
Q

How does a basketball game start?

A

Jump ball

35
Q

What are three types of fouls?

A

Personal, technical, unsportsmanlike.

36
Q

Basketball - Personal foul

A

When a person contacts another player
If no one is shooting, it is the other teams ball.

37
Q

Basketball - Technical foul

A

Intentional contact
Two foul shots and other team ball

38
Q

Basketball - Unsportsmanlike foul

A

When a player says or does something that shows unsportsmanlike behaviour
one foul shot and other team ball

39
Q

Basketball - Court lines

A

sideline
baseline
center line
key
free throw line
three point line

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