Physical Health Flashcards
How much physical activity should a teenager get a day?
60 minutes
Name all 5 of the components of fitness.
- Flexibility
- Muscular Strength
- Muscular Endurance
- Cardiorespiratory Endurance
- Body Composition
What is the definition of flexibility?
The ability to move you joints through a full range of motion.
Stretching that is fast-paced, ballistic and done for 1-2 second before an activity is called what?
Dynamic stretching
Define Muscular Strength
The amount of force a muscle can produce
What is the protocol to work on your muscular strength?
8-12 reps, 2-4 sets, 0-60 second rest
What is the ability for a muscle to perform as long as possible, regardless of intensity called?
Muscular Endurance
How can we test our effort level?
RPE Scale, Talk test
How does physical activity improve your mental, social and emotional well-being?
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
How does physical activity improve learning?
Concentration, focus, self-esteem, stress relief,
Name the benefits of being physically active.
- Reduced risk of heart disease, diabetes, and some cancers
- Weight management
- Energy to perform daily tasks
Which nutrient provides our body most of it’s energy?
Carbohydrates- up to 55%-65%
Simple carbohydrates provide the body with sustained energy throughout the day? True or false?
False
What percentage does water make up of the body?
50-70%
Are trans fats beneficial (good) for your heart health?
No
Saturated fats are liquid or solid at room temperature?
Solid
List the Macronutrients
Carbohydrates, Protein, Fat and Water
List the Micronutrients
Vitamins and Minerals
Of the types of fats, which should we try and avoid?
Trans fats
List foods that fall into complex carbohydrates?
Whole grains, whole wheat, fruits, vegetables and beans
Give examples of unsaturated fats.
oils, nuts, fish
Define simple carbohydrate?
Simple carbohydrates are foods stripped of nutrients and fiber, providing quick energy followed by a sugar crash
How would you calculate the amount of water you should drink daily?
Divide body weight in pounds by 2, and add 12 ounces for every 30 minutes of physical activity.
Why is it important to understand nutrition labels?
Nutrition labels reveal ingredients and nutrient content, helping you make informed choices about what you eat.
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.
What are two health benefits of water?
Water helps transport nutrients to cells and maintains body temperature.
What does “% Daily Value” indicate on a nutrition label?
How much of a nutrient is in the food
What is the function of vitamins and minerals?
Help with growth and cell regeneration
What is a quick way to check if you are hydrated?
Urine color
What nutrient helps your body repair and build new cells?
Proteins
