PATHFit 02 Midterms Flashcards
branch of health about the food intake and food for growth
Nutrition
Proper nutrition
Adequacy, balance, variety
eat adequate amount of food, not too much
Adequacy
eat the right proportion from different categories of
food
Balance
eat different types of food Go, Glow and Grow
categories
Variety
important food substances and elements that help our body
function properly
Nutrients
How many basic types of nutrients are there?
6
what are the basic types of nutrients?
Carbohydrates, Protein, Fats, Water, Vitamins and Minerals
How many division does nutrients have and what are those?
2, Macronutrients and Micronutrients
4 Macronutrients
Carbohydrates, Protein, Fats and Water
2 Micronutrients
Vitamins and Minerals
Main source of energy
Carbohydrates
Needed for growth, building,
and repair of body tissues
Proteins
Stores energy and carries the vitamins and minerals to circulate it; Needed for immune system
function and helps the body
store and use vitamins
Fats
Needed for waste removal,
regulates body temperature,
cushions the spinal cord and
joints
Water
Percent of water in our body
70%
Nutrients that are
considered as large portions that our body
needed
Macronutrients
Nutrients that
are only needed in very little amount
Micronutrients
3 main minerals
Iron, Calcium ad Zinc
type of mineral that helps in blood regulation
Iron
type of mineral that helps in teeth and bone structure
calcium
type of mineral that helps to boost energy and plays a role in immune function
zinc
nutrients that are considered as substances
Vitamins
6 main vitamins
Vitamin A, Vitamin B6, Vitamin B12, Vitamin Folate, Vitamin E, Vitamin C
Vitamin for good eyesight
Vitamin A
Vitamin for breaking down carbohydrates
Vitamin B6
Vitamin that helps in he maintenance of blood
Vitamin B12
Vitamin that aids in the formation (production) of red
blood cells and protein
Vtamin Folate
Vitamin that helps to improve immunity and resistance to infections
vitamin c
Vitamin that aids in skin and hair growth and formation
Vitamin E
when does a person needs “carbo-loading”?
Before exercise
are exercise prescription to help participants understand how long and how hard they should exercise
FITT Principles
refers to the number of sessions per given amount of time; describes how often you exercise
Frequency
Refers to the degree of difficulty of an exercise session; describes how hard you exercise
intensity
levels of intensity
Low, moderate and vigorous
refers to the duration or how long a specific activity or an exercise session will last
Time
refers to what kind of exercise you are doing or the classification of exercise
Type
General Principles of exercise
Progression, Specificity, Reversibility, Overload, Individuality and Recovery
It is a systematic increase of the exercise program so that appropriate physiological system continues to be overloaded.
Progression
Training effects are highly specific to the particular physiological systems overloaded, to the particular muscles used, and more specifically to the particular muscle fibers recruited to perform the work
Specificity
the principle simply states that if an individual stops to exercise the body returns to its initial level of fitness.
Reversibility
refers a body system that must be exercised at a level beyond which it is presently accustomed
Overload
All individuals have different performances, fitness attributes, lifestyles, nutritional preferences, and they respond to exercise and its physical and social environments in their own unique way
Individuality
it refers to the amount of time the body should be allowed to rest and recover from fatigue before the next activity begins.
Recovery
It is a light activity aimed at increasing the body temperature and open up blood capillaries to allow a gradual increase in the blood flow to the muscles, ligaments, and tendons
Warm-up exercises
It is done by doing gradual flexibility activities from upper to lower extremities.
Stretching
an individual now engages himself into exercises, which lead to his desire of improving his level of physical fitness.
Conditioning bout
serve to gradually taper off the body from the stress of exercise
Cool down
is the what, where and how of the goal
Specific
how you will evaluate whether or not you met the goal
Measurable
setting a goal that you can accomplish.
Achievable
setting a goal that is challenging, but attainable
Realistic
relates to when you want to achieve your goal by, and what time frame you have to reach your goal.
Timely
Proper food intake Increases
endurance and
performance
During exercise
Consume water every _____ during exercise
15-30 minutes
Increases Blood Glucose & glycogen level
Before exercise
it is ideal to eat within the first 30 minutes with 1g of carbohydrate for every 1kg of an individual’s weight
After Exercise
Process of repairing and rebuilding tissues
takes place
Rest
also makes you feel yourself at best
Rest
amount of fats and oils to consume based on food pyramid
6-8 tsp
amount of sugar/sweets to consume based on food pyramid
5-8 tsps
amount of fish, shellfish, meat & poultry, dried beans & nuts to consume based on food pyramid
3-4 servings
amount of egg to consume based on food pyramid
1
amount of milk & milk products to consume based on food pyramid
1 glass
amount of vegetables to consume based on food pyramid
3 servings
amount of fruits to consume based on food pyramid
2-3 servings
amount of rice, rice products, corn, root crops, bread, noodles to consume based on food pyramid
5-8 servings
amount of water/ beverages to consume based on food pyramid
8 glasses
is any type of exercise that improves your cardiovascular system
cardio
any type of exercise that tones and strengthens the muscles
STRENGTH TRAINING
