Nutrition Flashcards
What does FITT stand for
Frequency, intensity, time, type
Frequency
How long you exercise for
Intensity
How hard you exercise
Time
How long you exercise for
Type
What type of workout/activity
Health and wellness components
Physical, social, emotional, environmental, spiritual, mental
What are carbohydrates
Most accessible form of energy
What are the 2 types of carbohydrates
Simple and complex
What is a simple carbohydrate
Sugar and candy
What is a complex carbohydrate
Pasta, cereal, rice
Where are carbohydrates stored
Liver, muscle, blood
What are proteins
Energy nutrient
What are the 2 types of protein
Complete and incomplete
What is a complete nutrient
Animal products (meat and dairy)
What is a incomplete nutrient
Plant products (nuts, beans, veggies)
How many amino acids are proteins broken into and how many are essential
22 amino acids, 9are essential
How much of your diet should be carbohydrates
50-60%
How much of your diet should be proteins
15-20%
What are fats
Most concentrated form of energy
What are the 2 types of fat
Saturated and unsaturated
What is a saturated fat
Animal products
Unsaturated fat is what
Plant products (good for you)
What percent of our diet should be fats
15-20%
What are micronutrients
Vitamins, minerals, water
What are macronutrients
Protein, carbohydrates, fats
What are vitamins
Essential for metabolism, growth/development of body (not a source of energy)
Fat soluble are
A, D, E, K
Water soluble are
B and C
What are minerals
From earths topsoil and water that is absorbed from the plants we eat
What are the 7 key minerals
Ca, P, Mg, Na, K, Cl, S
What are the important trace minerals
Fe, Mn, Zn
What is water essential for
Temp regulation
What does water help with
Digestion, metabolic activity
What perfect of body weight is water for males
65%
What perfect of body weight is water for females
55%
Who’s definition (world health organization)
The capacity to lead a satisfying life, fulfill ambitions, and accommodate change
Reactive
Waiting until your sick to take action
Proactive
Cautious, check ups, more control
Being
Who am I? What do i stand for, believe in becoming
Belonging
To what groups do I connect with and feel a sense of belonging
Becoming
What accomplishment am I striving for, what goals do I have for myself
Health
Dynamic, ever changing process of trying to achieve ones individual potential
Wellness
The combination of health and happiness in a balanced state of well being
Stress
Unemotional bodily response to some type of stress which can come from exercise, excitement, fear
Anxiety
Tension and worry that results from distress
Cognitive
Psychological component of state that is caused by fear and failure
Somatic
Physical component, reflects perception of psychological responses
Extrinsic
Driven by external rewards, fame, money
Intrinsic
Comes from inside an athlete
SMART
S-specific M-measurable A-attainable R-realistic T-timely