Unit 1 - Personal Health Flashcards
HIIT, 5 Principles of Health, 6 Essential Nutrients, Dietary guidelines
What are the 6 essential nutrients?
- Water
- Minerals
- Vitamins
- Carbohydrates
- Fats
- Protein
What is the role of protein, fats, & carbs?
They are all sources of energy.
What is the role of iron?
It helps us carry oxygen throughout the body.
What is the role of vitamin D? What are some sources of vitamin D?
It helps us absorb calcium. Sunlight, eggs, animal products.
What is the role of vitamin A and some sources?
Promotes healthy vision, carrots and leafy greens.
What is the role of vitamin B?
It helps us break down carbs, fats, and proteins. Sweet potatoes, dairy
What is the role of vitamin K?
Blood clotting
What condition does calcium prevent?
Osteoporosis
What is the role of fiber and its sources?
It aids in digestion, oats, grains, celery
What are the roles of sodium and potassium?
Helps maintain fluid balance in cells
What is the difference between whole grains and refined grains?
Refined grains are processed so that the nutritional parts are completely removed, so its void of nutritional benefit.
What is the difference between simple carbs and complex carbs on glucose levels? Sources of simple carbs and complex carbs…
Simple carbs cause rapid spikes in blood sugar, while complex carbs provide a slower, more stable release of glucose. Simple carbs: candies & pastries. Complex carbs: veggies and whole grains
Foods that contain healthy fats and foods that contain unhealthy fats
Healthy Fats: Olive oil, nuts, seeds, fatty fish
Unhealthy Fats: Fried foods, baked goods, processed meats
Nutrient dense vs empty calorie
One has a benefit to consuming it and the other one has calories with no benefit.
6 Dietary Guidelines for Americans
- Focus on whole fruits
- Vary your veggies
- Make half your grains whole
- Vary your protein routine
- Move to low-fat or fat-free dairy
- Choose food and beverages with less added sugars, saturated fat, and sodium
Ways to eat healthier at fast food restaurants.
- Avoid dressings that may have lots of fat and sodium
- Order healthier options like salads.
- Eat vegetarian/vegan options
- Avoid fried options (skip the french fries)
- Skip the sugary beverage
Benefits of eating breakfast
People who eat breakfast have more stable glucose levels and get an early source of energy. They have higher rates of concentration and cognitive performance in the morning as well.
3 Nutrients on food labels we should be getting more of, and 3 we should be getting less of
More:
1. Fiber
2. vitamin D
3. Calcium
Less:
1. saturated fat
2. sodium
3. added sugar
4 components of fitness. Activities that address each component.
- Muscular strength: lifting heavier and heavier weights.
- Muscular endurance: lifting for an extended period.
- Cardiovascular health: running, getting your bpm up.
- Flexibility: stretching, full range of motion
Physical Activity Guidelines for Americans
- Be active for 60 minutes a day. This should be mostly .mod/vigorous aerobic activity.
- Vigorous aerobic activity 3 days per week.
- Muscle strengthening 3 days per week.
- Bone strengthening activities 3 days per week.
Physical, mental, and social benefits of physical activity
Promote weight loss/gain depending on your needs, gain strength, and more energy, meet support groups, be less likely to get some diseases, and get endorphins.
5 principles of fitness
Overload principle: Get outside of your comfort zone to improve
The FITT Principle: Frequency, intensity, time, and type
Specificity Principle: Focus on exercises that are specific to your goals
Rest and Recovery: Get rest
Use or Lose Principle: Your muscles gain strength when practiced and lose strength when not used.
