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Health > Unit 3: Nutrition and Physical Fitness > Flashcards

Unit 3: Nutrition and Physical Fitness Flashcards

1
Q

What are nutrients?

A

substances in food that your body needs to function properly

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2
Q

What are the six nutrients?

A 
Carbohydrates
Proteins
Fats
Vitamins
Minerals
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3
Q

What are carbohydrates?

A

They are chemicals composed of one or more simple sugars. They give your body the energy it needs to function when the sugars are broken down by the digestive system.

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4
Q

What are the types of carbohydrates?

A

Simple carbs are easy to digest and often lack the vitamins and nutrients your body needs. Found in refined sugar, fruits, etc.
Complex carbs are not as easy to digest and the sugar is release slower. These are found in starches. Fiber is a type of complex carb found in plants that is especially important to your health

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5
Q

What are proteins?

A

They’re nutrients that build and repair tissue and cells by forming enzymes. They’re made of amino acids. (There are 20 essential types, 11 can be made by your body but 9 can only be obtained from food)

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6
Q

What is a complete protein?

A

A food that contains all 20 amino acids.

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7
Q

What are fats?

A

They are a nutrient that also supplies energy, they help maintain body temperature and protect nerves.

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8
Q

What are the types of fats?

A

Unsaturated (which are liquid at room temperature and are generally healthy)
Saturated (solid at room temperature and are generally unhealthy and can lead to heart disease)
Trans (modified saturated fat and always unhealthy)

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9
Q

What are vitamins?

A

Nutrients that help perform various functions in the body.

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10
Q

What are minerals?

A

Nutrients that only naturally occur in soil and rocks, which plants can absorb and then humans eat.

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11
Q

How much water should you drink a day?

A

The average adult needs 64 oz of water a day (the body is 65% water), but it varies depending on your physical activity level and age.

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12
Q

What is a nutrition fact label?

A

a label found on the outside package of food that states how many servings are in the container, how many calories per serving, and amount of nutrients per serving.

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13
Q

What are the four main parts of a nutrition label?

A

Serving information
Calories
Nutrients (aim for lots of vitamins and minerals, less fat, cholesterol, and sodium)
Percent Daily Value (%DV, 5% or less is low, 20% or more is high)

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14
Q

What are dietary guidelines?

A

A set of suggestions that will help you develop healthy eating habits

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15
Q

What is MyPlate?

A

A tool that shows you what kinds of foods to eat and how much food you should eat in proportion to each other.

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16
Q

What are the sections of MyPlate, from biggest to smallest?

A 
Veggies
Grains
Protein
Fruit
Dairy

Fruits and veggies should be about half the meal. Try not to drink your fruits.

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17
Q

What is a calorie?

A

A unit of energy in food.

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18
Q

What is basal metabolic rate (BMR)?

A

The number of calories needed just to survive (heart beating, lungs breathing, etc.)

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19
Q

What is metabolism?

A

The process of converting the energy in food into energy your body can use.

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20
Q

What three ways is energy used in the body?

A 
Physical activity (10-40% of caloric intake)
Food digestion (5-15% of caloric intake)
BMR (55-75% of caloric intake)
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21
Q

What is an eating disorder?

A

a disease that involves an unhealthy concern with one’s body weight and shape.

22
Q

What is anorexia nervosa?

A

Self starvation, unhealthy body image, and extreme weight loss.

23
Q

What is bulimia nervosa?

A

eats a large amount and then tries to remove it from their body.

24
Q

What is binge-eating?

A

having difficulty controlling how much they eat, but does not get rid of it.

25
Q

What is binging?

A

When a person consumes an unhealthily large amount of food and drink in a very short amount of time.

26
Q

What is purging?

A

When a person rids themselves of the food consumed during a binge through diuretics, laxatives, and/or self-induced vomiting

27
Q

What is obesity?

A

A condition in which a person has a large percentage of body fat, resulting in increased cholesterol levels, high blood pressure, diabetes, and increased risk for heart disease, stroke, and cancer.

28
Q

What are the early symptoms of anorexia?

A

Low self-esteem, anxiety, compliance, misperception of hunger, fullness, and other bodily sensations, distorted body image, over achiever.

29
Q

What are the middle symptoms of anorexia?

A

Amenorrhea (menstrual cycle stops), increased preoccupation with food and eating, perfectionist behavior, compulsive exercise, eats alone, fights with family, attempts to control family’s eating, lanugo (increased amounts of facial and body hair), fatigue, decreased amounts of scalp hair, thin,dry scalp.

30
Q

What are the crucial symptoms of anorexia?

A

emaciated appearance, rigidness, depression and apathy, malnutrition, mood swings, diminished capacity to think, electrolyte imbalance, weakness, denial of the problem, sleep disturbances, joint pain, and difficulty walking.

31
Q

What are the early symptoms of bulimia?

A

Low self-esteem, dependent on others’ approval (especially those they are attracted to), Normal weight, poor impulse control, feeling that self-worth is dependent on weight, constant concern with weight and body image, experimentation with vomiting, laxatives, and diuretics, fear that binging and purging are getting out of control.

32
Q

What are the middle symptoms of bulimia?

A

Embarrassment, anxiety, depression, self-indulgent behavior, eats alone, preoccupied with eating and food, tired ness, anemia, social isolation, dishonesty, lying, stealing food and money, tooth damage and gum disease, puffy cheeks, drugs and alcohol abuse, laxative and diuretic abuse.

33
Q

What are the crucial symptoms of bulimia?

A

Mood swings, chronic sore throat, difficulties breathing and swallowing, electrolyte imbalance, general ill health, peritonitis, suicidal tendencies, hypokalemia, constant physical problems, possible rupture of the heart or esophagus.

34
Q

What are the types of veganism?

A

Lacto vegetarians (consume milk products but no other animal products.
Ovo-vegetarians (eat eggs but no other animal products)
Pesco-vegetarians (eat fish but no other animal products
Total vegans (will not eat any animal products)

35
Q

What is diabetes?

A

A chronic disease that affects the way body cells convert food into energy.

36
Q

What is type 1 diabetes?

A

It’s the type that begins in childhood when beta cells in the pancreas are destroyed and needs to take insulin.

37
Q

What is type 2 diabetes?

A

It is mostly in obese people, the more common type. the main goal is weight loss and maintenance.

38
Q

Why do food allergies happen?

A

The immune system mistakes an ingredient as harmful and causes and allergic reaction.

39
Q

What are the 5 components of physical fitness?

A 
Cardiovascular fitness
Muscular strength
Muscular endurance
flexibility
Body composition
40
Q

What is physical fitness?

A

a set of attributes that people have or achieve relating to their ability to perform physical activity.

or

a state of well-being with a low risk of premature health problems and energy to participate in a variety of daily physical activities.

41
Q

What is cardiovascular fitness?

A

The ability of the heart, lungs, and vascular system to deliver oxygen

42
Q

What is muscular strength?

A

rhe amount of force a muscle can exert against heavy resistence.

43
Q

What is muscular endurance?

A

The ability of a muscle to repeat a movement many times or hold a position for long.

44
Q

What is flexibility?

A

The degree to which an individual muscle will lengthen.

45
Q

What is body composition?

A

the amount of fat in the body compared to lean meat.

46
Q

What is FITT?

A

Frequency/ how often per week
Intensity/ how hard you work
Time/ How long you exercise
Type of exercise

47
Q

What is aerobic endurance?

A

Exercising without producing lactic acid, longer, works the cardiovascular system.

48
Q

What is anaerobic endurance?

A

More intense, triggers anaerobic metabolism

49
Q

What is isometric exercise?

A

Resistance without movement (wallsits, plank, etc.)

50
Q

What is isotonic exercise?

A

resistance through full range of motion (free weight)

51
Q

What is isokinetic exercise?

A

resistance the same through full range of motion (usually with machines)

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