Unit 2: Fitness and Nutrition Flashcards
Vitality
A health and wellness approach to weight loss, focusing on a healthy diet, active living, and positive self-esteem.
What are the 4 things a “Vitality Approach” leads to?
1) Reduced risk of heart disease and cancers
2) Elevated mood, energy, and self-esteem
3) Reduced anxiety and stress
4) Spending more time with family and friends
Weight Centred Approach
A weight centred approach to weight loss that focuses on dieting, exercise, and dissatisfaction with yourself.
What are the principles of “FITT”?
F- Frequency
I- Intensity
T- Time
T- Type
MHR
AKA: Maximum Heart Rate
RHR
AKA: Resting Heart Rate
What are the “3 Principles of Training”?
1) Overload
Using demand on the body to improve itself
2) Progression
Progressively applying stress to the body, to ensure you’re not over tired after exercising
3) Specificity
Doing specific activities to improve components of that body part
Aerobic
Refers to the energy producing process that uses oxygen.
Anaerobic
Refers to the energy producing process that doesn’t use oxygen.
Calisthenics
Exercise routines for strength that use parts of the body for weights.
Sedentary
Physically inactive
THR
AKA: Target Heart Rate
The heartbeat rate that will condition a persons cardiovascular system.
ROM
AKA: Range of Motion
The mobility of a joint without experiencing pain.
RPE
AKA: Rate of Perceived Exertion
What is a way to raise/ lower your heart rate?
Raise: Exercise
Lower: Meditation
Ectomorph
Skinny Body Type, Shy Personality.
Mesomorph
Muscular Body Type, Equally Outgoing and Shy Personality.
Endomorph
Fat Body Type, Outgoing Personality.
Dr. William Sheldon
Discovered the connection between body size and personality.
What are the “6 Important Nutrients” and their functions?
1) Protein
Builds and repairs tissue and fights infections
2) Fat
Gives energy
3) Vitamins
Maintains teeth, gums and blood vessel walls
4) Carbs
Gives energy and helps the body use fats
5) Minerals
Combines with proteins to create hemoglobin (Transports O2 and CO2)
6) Waters
Hydrates the body
What are the “5 Guidelines to Healthy Eating”?
1) Eat a variety of foods
2) Emphasize grains, fruits, and vegetables
3) Choose low fat dairy products, lean meats, and foot with little/ no fat
4) Maintain healthy weight with healthy eating and physical activity
5) Limit salt, caffeine, and alcohol
Calories
The form of energy used by the body.
What is 1 drink equal to?
1 bottle of beer
150mL of wine
50ML of liquor
BMR
AKA: Basal Metabolic Rate
The amount of energy you use when completely at rest.
Thermic Effect of Food
How the elevation of body temperature after eating, burns 10% of calories eaten.
Adapture Thermagenesis
Heat production linked to cold stimulation and over feeding.
What are the 4 Factors that Effect Energy Expenditure?
1) Basal Metabolic Rate
2) Physical Activity
3) Thermic Effect on Food
4) Adapture Thermagenesis
What does 1 calorie have the power to do?
It can decrease 1L of water by 1 degree.
What are the “4 types of Eating Disorders”?
1) Anorexia Nervosa
2) Bulimia Nervosa
3) Compulsive Overeating
4) Baryophobia
Anorexia Nervosa
An eating disorder that causes you to ignore hunger cues and is associated with puberty.
Bulimia Nervosa
An eating disorder where large quantities of food are eaten and then purged using laxatives or other methods.
Compulsive Overeating
An eating disorder where a lot of food is eaten due to stress or frustration.
Baryophobia
The fear of being heavy.
What are the 4 steps to preventing an eating disorder?
1) Discouraging dieting and fasting
2) Provide information about normal changes during puberty
3) Correct misconceptions about nutrition, normal body weight, and approaches to weight loss
4) Carefully phrase weight related recommendations to others
What is Daily Value % on a food label? What is a high/ low value?
The amount of your daily value from each nutrient your receiving from eating that food.
Less than 5% is low and more than 15% is high.
Anemia
People who don’t get enough iron and as a result feel tired and their blood isn’t able to transport oxygen.
What is the difference between Moderate and Binge Drinking?
Moderate Drinking: 1 drink a day/ 7 a week
Binge Drinking: More than 4 drinks a day/ 14 a week
What did we determine from the “Shopping Spree Activity”?
Bright and packaged foods are on the inside and fresh produce is on the outside of the store. People tend to buy what is cheap and tastes good.
What are the “5 Components of Health Related Fitness”?
1) Flexibility
2) Muscular Endurance
3) Cardiovascular
4) Body Composition
5) Muscular Strength
What are the “6 Components of Skill Related Fitness”?
1) Agility
2) Balance
3) Power
4) Reaction Time
5) Coordination
6) Speed
What is the difference between Sets and Reps?
Sets: The number of times you do a set number of repetitions
Reps: The number of times you repeat an exercise
RDA
AKA: Recommended Daily Allowance
The recommended amount of each food food group of CFG.
CFG
AKA: Canada’s Food Guide
THR
AKA: Target Heart Rate
The rate are which your heart should beat during exercise.
How many calories is 1 pound of fat?
3 500 .
What can build up in arteries and cause heart disease?
Cholesterol.
What are the percentages of a healthy diet?
55% Carbs
15% Protein
30% Fat
How is a “Hypoglycemic Diabetic” described as?
Wet and white.
Which vitamin is fat soluble?
Vitamin E
What is the order of the 3 steps for “Somatotyping”?
1) Fat Status (1-7)
2) Muscular Status (1-7)
3) Skeletal Staus (1-7)
How do you calculate THR
Subtract the persons age from 220.
