Unit 1 - Personal Health

Question 1

What are the 6 essential nutrients?

Answer 1

1. Water
2. Minerals
3. Vitamins
4. Carbohydrates
5. Fats
6. Protein

Question 2

What is the role of protein, fats, & carbs?

Answer 2

They are all sources of energy.

Question 3

What is the role of iron?

Answer 3

It helps us carry oxygen throughout the body.

Question 4

What is the role of vitamin D? What are some sources of vitamin D?

Answer 4

It helps us absorb calcium. Sunlight, eggs, animal products.

Question 5

What is the role of vitamin A and some sources?

Answer 5

Promotes healthy vision, carrots and leafy greens.

Question 6

What is the role of vitamin B?

Answer 6

It helps us break down carbs, fats, and proteins. Sweet potatoes, dairy

Question 7

What is the role of vitamin K?

Answer 7

Blood clotting

Question 8

What condition does calcium prevent?

Answer 8

Osteoporosis

Question 9

What is the role of fiber and its sources?

Answer 9

It aids in digestion, oats, grains, celery

Question 10

What are the roles of sodium and potassium?

Answer 10

Helps maintain fluid balance in cells

Question 11

What is the difference between whole grains and refined grains?

Answer 11

Refined grains are processed so that the nutritional parts are completely removed, so its void of nutritional benefit.

Question 12

What is the difference between simple carbs and complex carbs on glucose levels? Sources of simple carbs and complex carbs…

Answer 12

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

Question 13

Foods that contain healthy fats and foods that contain unhealthy fats

Answer 13

Healthy Fats: Olive oil, nuts, seeds, fatty fish
Unhealthy Fats: Fried foods, baked goods, processed meats

Question 14

Nutrient dense vs empty calorie

Answer 14

One has a benefit to consuming it and the other one has calories with no benefit.

Question 15

6 Dietary Guidelines for Americans

Answer 15

1. Focus on whole fruits
2. Vary your veggies
3. Make half your grains whole
4. Vary your protein routine
5. Move to low-fat or fat-free dairy
6. Choose food and beverages with less added sugars, saturated fat, and sodium

Question 16

Ways to eat healthier at fast food restaurants.

Answer 16

1. Avoid dressings that may have lots of fat and sodium
2. Order healthier options like salads.
3. Eat vegetarian/vegan options
4. Avoid fried options (skip the french fries)
5. Skip the sugary beverage

Question 17

Benefits of eating breakfast

Answer 17

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.

Question 18

3 Nutrients on food labels we should be getting more of, and 3 we should be getting less of

Answer 18

More:
1. Fiber
2. vitamin D
3. Calcium

Less:
1. saturated fat
2. sodium
3. added sugar

Question 19

4 components of fitness. Activities that address each component.

Answer 19

1. Muscular strength: lifting heavier and heavier weights.
2. Muscular endurance: lifting for an extended period.
3. Cardiovascular health: running, getting your bpm up.
4. Flexibility: stretching, full range of motion

Question 20

Physical Activity Guidelines for Americans

Answer 20

1. Be active for 60 minutes a day. This should be mostly .mod/vigorous aerobic activity.
2. Vigorous aerobic activity 3 days per week.
3. Muscle strengthening 3 days per week.
4. Bone strengthening activities 3 days per week.

Question 21

Physical, mental, and social benefits of physical activity

Answer 21

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.

Question 22

5 principles of fitness

Answer 22

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.