Physical Health Flashcards

1
Q

How much physical activity should a teenager get a day?

A

60 minutes

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2
Q

Name all 5 of the components of fitness.

A
  1. Flexibility
  2. Muscular Strength
  3. Muscular Endurance
  4. Cardiorespiratory Endurance
  5. Body Composition
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3
Q

What is the definition of flexibility?

A

The ability to move you joints through a full range of motion.

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3
Q

Stretching that is fast-paced, ballistic and done for 1-2 second before an activity is called what?

A

Dynamic stretching

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4
Q

Define Muscular Strength

A

The amount of force a muscle can produce

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5
Q

What is the protocol to work on your muscular strength?

A

8-12 reps, 2-4 sets, 0-60 second rest

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6
Q

What is the ability for a muscle to perform as long as possible, regardless of intensity called?

A

Muscular Endurance

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7
Q

How can we test our effort level?

A

RPE Scale, Talk test

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8
Q

How does physical activity improve your mental, social and emotional well-being?

A

Mental- Relieves stress and anxiety
Social- meeting new people through participating in sports or work out groups
Emotional- Handling strong emotions because of stress relief

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9
Q

How does physical activity improve learning?

A

Concentration, focus, self-esteem, stress relief,

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10
Q

Name the benefits of being physically active.

A
  1. Reduced risk of heart disease, diabetes, and some cancers
  2. Weight management
  3. Energy to perform daily tasks
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11
Q

Which nutrient provides our body most of it’s energy?

A

Carbohydrates- up to 55%-65%

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12
Q

Simple carbohydrates provide the body with sustained energy throughout the day? True or false?

A

False

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13
Q

What percentage does water make up of the body?

A

50-70%

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14
Q

Are trans fats beneficial (good) for your heart health?

A

No

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15
Q

Saturated fats are liquid or solid at room temperature?

16
Q

List the Macronutrients

A

Carbohydrates, Protein, Fat and Water

17
Q

List the Micronutrients

A

Vitamins and Minerals

18
Q

Of the types of fats, which should we try and avoid?

A

Trans fats

19
Q

List foods that fall into complex carbohydrates?

A

Whole grains, whole wheat, fruits, vegetables and beans

20
Q

Give examples of unsaturated fats.

A

oils, nuts, fish

21
Q

Define simple carbohydrate?

A

Simple carbohydrates are foods stripped of nutrients and fiber, providing quick energy followed by a sugar crash

22
Q

How would you calculate the amount of water you should drink daily?

A

Divide body weight in pounds by 2, and add 12 ounces for every 30 minutes of physical activity.

23
Q

Why is it important to understand nutrition labels?

A

Nutrition labels reveal ingredients and nutrient content, helping you make informed choices about what you eat.

24
Explain the difference between saturated and unsaturated fats.
Saturated fats are solid at room temperature and found in animal products, while unsaturated fats are liquid and come from plant-based sources.
25
What are two health benefits of water?
Water helps transport nutrients to cells and maintains body temperature.
26
What does "% Daily Value" indicate on a nutrition label?
How much of a nutrient is in the food
27
What is the function of vitamins and minerals?
Help with growth and cell regeneration
28
What is a quick way to check if you are hydrated?
Urine color
29
What nutrient helps your body repair and build new cells?
Proteins