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Fall 2020, Wellness 101 > midterm > Flashcards

midterm Flashcards

1
Q

Name the 5 causes that cause 75% of premature deaths.

A
  • Physical inactivity
  • poor eating habits
  • inadequate stress management
  • smoking
  • alcohol abuse
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2
Q

What does wellness mean?

A

healthy mental and physical form and decease free. optimal conditions in all conditions of life.

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3
Q

Name what are two bad eating habits and the 5 decease they can cause.

A

Too much fat, salt, sugar and not enough veggies, fruits, whole grain

causes

  • type 2 diabetes
  • artheroclerosis
  • cancer
  • high blood pressure
  • obesity
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4
Q

What are the free radicals and name the things that creates them?

A

the line between nutrient and oxygen and energy.

Blocked by smoking, 2nd hand smoking and pollution.

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5
Q

What does free radicals can prevent?

A

cancer, premature aging, cancer, cardiovascular illness and degenerative illness.

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6
Q

What can eleminate free radicals and name in what this thing is found?

A

antioxidant

tomatoes, soya, legumes, garlic, onions, berries

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7
Q

Name the 3 macronutrients

A

carbohydrates, fat, proteins

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8
Q

What nutrient is the main source of E

A

carbohydrate

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9
Q

What nutrient is the main source of calories

A

carbohydrate

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10
Q

How many calories/g are found in carbohydrate

A

4calories/g

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11
Q

explain what is a simple carbohydrate and in what it is found?

A

immediate and short lives E
less 1h
juice, fruits

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12
Q

explain what is a complex carbohydrate and in what it is found

A

lasting longer
2h
fruits, milk, weat

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13
Q

Which of the simple or complex carbohydrate is generally healthier

A

complex

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14
Q

What type of energie does the fat produce

A

slow

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15
Q

What is the utility of the fat in the body

A

low intensity activity

energie storage, absorbtion of vitamins, isolation of the body

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16
Q

How many calories/g are found in fat

A

9calories/g

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17
Q

Which types of fat is what we call the bad ones

A

starurated and trans

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18
Q

What are the effects of the bad fat on the body

A

obstructs flow of blood by forming deposits in arteries

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19
Q

In what is mostly found the bad fat

A

meat, chips, butter

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20
Q

What is called the good fats?

A

monosaturated and polyunsaturated

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21
Q

What are the effects of the good fats on the body

A

cleans out plaque and debris

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22
Q

In what are moslty found the good fats

A

avocado, olive oil, weat, fish

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23
Q

What is the function of the proteins in the body?

A

growth and repair of the tissues

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24
Q

What are the recommendations of proteins

A

depends on mass and how active you are but

0.8g - 1.2g per Kg

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25
How much calories/g are found in proteins
4 calories/g
26
In what are the proteins found
meat, fish, eggs, nuts
27
Ar proteins the main source of E
no
28
Explain what % of E is created by carbohydrates when activity low intensity high intensity neutral
Low; 50 high; 80 main in neutral
29
What happens in less fortunate countries when they dont eat enough?
Body breaks down muscle mass to have calories therefore E
30
What are the 3 types of micronutrient
vitamins minerals water
31
What is the funtion of vitamins in the system
accelerate chemical reactions
32
What is the main function of the minerals on the body
accelerates chemical reactions and solidifies structures
33
What do calicium prevents
osteoporosis
34
What are the symptoms of low iron
chroniue fatigue
35
what is the maximum amount of sodium one should eat in a day
1500mg/day
36
What % of the body weight is water
50-60
37
What are the 5 functions of water in the body
- chemical reactions - circulation of blood - removal of waste - lubricates joints - regulates body T
38
Why should we eat veggies? 4
low in calories eat more without overconsuming lots of vitamins and minerals lots of fibers
39
name five reasons why you should eat fibers
``` slows down absorbtion of carbs and fats distributes energie lowers blood, glucose and cholesterol levels increase fullness and calories helps digestion ```
40
In what are fibers found
nuts, all bran, avocado, fruits
41
four reason why whole weat over white processed grains
slightly less calories more good fats, fibers, proteins, vitamins and minerals increases fullness helps ditributes E, tissue reconstruction and growth
42
why should we focus on white meat, fish, seafood?
igh in proteins, less bad fats, eco-friendly
43
what can replace proteins if meatless
eggs, milk, tofu, soy, quinoa, cheese
44
what can replace vitamins b12
seafood, milk, cheese, eggs, yogourt
45
what can replace iron/zinc
kale, flax seeds, whole grain, chick peas, beans
46
What does ATP stands for
andenosine tri-phosphate
47
what part of the molecule of ATP is responisble for E
tri phosphate
48
the ATP energie system helps for what functions of the body
muscular contractions, nervous system, digestion, endocrine system, blood circulation
49
How long of effort does the ATP stocks can last
1-5s
50
How long does the next system lasts and name it
ATP-CP 1-15s
51
Wha deoes the CP stands for, what type of nutrients is it, and what functions does it have
creatine, protein, replenish ATP stocks
52
What type of movement will use the ATP-CP energie system
explosive movement | sprints, jumps, lifting bags
53
Where is CP stored
in muscles
54
What is the name of he 3rd system, how long does it lasts
Glycogen - 30-90 s
55
explain what glycosis is, and what is an effect of thise one
process of breaking down glycogen and glucose to replenish ATP - lactic acid
56
how many calories can the body store in muscles for this one?
2000
57
LActic acid is an essential enzym to the process of glycosis, name 3 effects of it when it accumuates
fatigue and decrease muscles effectivness | burning
58
How long can the last system last? name
oxygen system - unlimited amount of time
59
on what system does the oxygen system depend on, explain how
on anaerobic system to initialyze movement - slowly replenish ATP
60
how does the oxygen system creates E
using carbs and fats stocks to create E

Fall 2020, Wellness 101 (2 decks)

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