Exam 5 Flashcards
(40 cards)
What are the benefits of physical activity? Reduced risk of heart disease
stroke
What constitutes a sound physical fitness program? It meets personal goals
is fun
What is the overload principle in physical fitness? It refers to applying additional physical demands on the body to improve fitness.
What does the FITT principle stand for? Frequency (number of sessions per week)
Intensity (difficulty of activity)
What is flexibility? Stretching
which enhances the capacity of joints to move through a full range of motion.
What is musculoskeletal fitness and endurance? The ability of a muscle to contract repeatedly without becoming exhausted
often developed through resistance training.
What is cardiorespiratory fitness? It is the ability of the cardiovascular system and lungs to sustain effort over time
typically improved through aerobic exercise.
What is body composition? It refers to the amount of bone
muscle
What fuels are needed for different physical activities? ATP for short bursts (1-3 seconds)
Creatine Phosphate for 3-15 seconds of activity
What is the most important nutrient needed during exercise? Water.
What are the nutrition recommendations for physical activity? 45-65% carbohydrates
20-30% fat
What are some ergogenic aids and their potential dangers? Anabolic steroids (illegal
side effects)
What are the regulations regarding dietary supplements? Dietary supplements are not FDA approved
lack federal guidelines for purity and safety
What is the purpose of the USP-Dietary Supplement Verification Program? To test and verify dietary supplements
setting standards for ingredients and manufacturing processes.
What are some herbal health claims? Ginger may alleviate nausea
Garlic may lower LDL cholesterol
What are the guidelines for safe use of herbs? Discuss with a doctor
avoid combining herbs
What is the definition of functional foods? Foods that may benefit health beyond essential nutrients
such as fortified foods like orange juice with vitamin D.
What is the recommended weight gain during pregnancy normal: 25-35 pounds
underweight: 28-40 pounds
What are the recommended calorie and nutrient increases during the second and third trimesters of pregnancy? Increase by 350-450 calories per day
1.1g/kg body weight protein
What are the foods to avoid during pregnancy? Large fish (shark
swordfish)
What are the benefits of breastmilk
especially colostrum? Provides high-quality nutrition
What foods should be introduced to infants and at what ages? 4-6 months: cereals; 6-8 months: strained vegetables/fruits; 7-10 months: meats
egg yolks; 9-12 months: yogurt
How can you determine if an infant is adequately fed? By checking for 6+ wet diapers per day
normal weight gain
What are common nutrition concerns for preschoolers? Vitamins A
C
