Lesson 1

Question 1

A unit of energy defined as the amount of heat
needed to raise the temperature of a quantity of water by
one degree (Celsius).

Answer 1

Calories

Question 2

Enough to provide you energy to function efficiently and
effectively in your daily activities

Answer 2

ENERGY you get from the food you eat

Question 3

RECOMMENDED DAILY CALORIE INTAKE FOR FILIPINOS

Answer 3

WOMEN – 1,500 Calories DAILY
MEN - 2,000 Calories DAILY

Question 4

The amount of energy expended while at rest, energy needed to maintain vital functions to keep body alive and well.

Answer 4

BMR- Basal Metabolic Rate (60%)

Question 5

General Activities like working, talking, walking, chores, pacing etc.

Answer 5

NEAT- Non- Exercise Activity Thermogenesis (20%)

Question 6

Planned exercise or activity

Answer 6

EAT- Exercise Activity Thermogenesis (10%)

Question 7

Activities like eating, chewing, and digesting

Answer 7

TEF - Thermic Effect of Food (10%)

Question 8

(10 x weight (kg)) + (6.25 x height (cm)) – (5 x age) + 5

Answer 8

BMR for men

Question 9

(10 x weight (kg)) + (6.25 x height (cm)) – (5 x age) - 161

Answer 9

BMR for women

Question 10

Sedentary

Answer 10

1.2

Question 11

Lightly Active

Answer 11

1.375

Question 12

Moderately Active

Answer 12

1.55

Question 13

Very Active

Answer 13

1.725

Question 14

Extremely Active

Answer 14

1.9

Question 15

2,000 kcal/day is the number of calories you expend when you are exercising. In order to maintain your daily body mass and keep up with your physical activities (based from the AF), you must consume food up to 2000
kcal/day.

Answer 15

TOTAL DAILY ENERGY EXPENDITURE (TDEE)

Question 16

BMR x Activity Factor

Answer 16

Formula of TDEE

Question 17

You can easily figure out your DBW (Desired Body Weight) out of your Height and Current Weight and that way, you will know if you are overweight or underweight.

Answer 17

Using the NDAP Method (Nutritionist – Dieticians Association of the Philippines)

Question 18

112 lbs. for 5 ft. +/- 4 lbs. for every in above or below 5 ft.

Answer 18

NDAP formula for males

Question 18

106 lbs. for 5 ft. +/- 4 lbs. for every in above or below 5 ft.

Answer 18

NDAP formula for females

Question 19

What is measured in this method is not only the body fatness but the distribution of these stored fats in the body around the waist and hip. This method will help you analyze the relationship between your waist and hip measurements and understand your current body type and health status.

Answer 19

WAIST TO HIP RATIO

Question 20

WHR= WAIST/HIP

Answer 20

formula of waist to hip ratio

Question 21

Are found in muscle tissues, skin and internal organs

Answer 21

Body Fat

Question 22

These are the bones, muscles, water, and organs of the body

Answer 22

Non-fat mass

Question 23

(1.20 x BMI) + (0.23 X age) - 10.8

Answer 23

Body Fat Percentage formula for men

Question 24

(1.20 x BMI) + (0.23 X age) - 5.4

Answer 24

Body Fat Percentage formula for women

Question 25

Should do at least 150 minutes of moderate-intensity physical activity throughout the week or do at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.

Answer 25

Adults aged 18–64 years

Question 26

It prepares the muscles and lubricates the joints for easier mobility. It accelerates the heart rate to get the body ready for movements that require high heart rate. It increases body temperature, so that the muscles, tendons and ligaments will be warmer and more pliable when contracting during workouts. It improves

Answer 26

Warm Up

Question 27

Strength/Resistance Training Endurance Training Aerobic Balance Flexibility

Answer 27

Training

Question 28

is necessary to prevent the pooling of blood in the extremities, which if stopped suddenly could result in feeling lightheadedness, experiencing nausea or possibly fainting. Recovery from any rigorous physical activity is enhanced by participating in some sort of light activity such as walking, slow jogging or easy swimming.

Answer 28

Cooldown

Question 29

Physical activity generally raises your heart rate and causes some sweating, allowing you talk but not sing comfortably. Ex. Brisk walking, dancing or gardening

Answer 29

Moderate Intensity

Question 30

Physical activity significantly increases your heart rate breathing, making it hard to talk without pausing for breath. Ex. Running, swimming or playing soccer

Answer 30

Vigorous Intensity