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PATHFit 02 Midterms Flashcards

1
Q

branch of health about the food intake and food for growth

A

Nutrition

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2
Q

Proper nutrition

A

Adequacy, balance, variety

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3
Q

eat adequate amount of food, not too much

A

Adequacy

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4
Q

eat the right proportion from different categories of
food

A

Balance

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5
Q

eat different types of food Go, Glow and Grow
categories

A

Variety

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6
Q

important food substances and elements that help our body
function properly

A

Nutrients

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7
Q

How many basic types of nutrients are there?

A

6

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8
Q

what are the basic types of nutrients?

A

Carbohydrates, Protein, Fats, Water, Vitamins and Minerals

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9
Q

How many division does nutrients have and what are those?

A

2, Macronutrients and Micronutrients

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10
Q

4 Macronutrients

A

Carbohydrates, Protein, Fats and Water

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11
Q

2 Micronutrients

A

Vitamins and Minerals

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12
Q

Main source of energy

A

Carbohydrates

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13
Q

Needed for growth, building,
and repair of body tissues

A

Proteins

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14
Q

Stores energy and carries the vitamins and minerals to circulate it; Needed for immune system
function and helps the body
store and use vitamins

A

Fats

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15
Q

Needed for waste removal,
regulates body temperature,
cushions the spinal cord and
joints

A

Water

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16
Q

Percent of water in our body

A

70%

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17
Q

Nutrients that are
considered as large portions that our body
needed

A

Macronutrients

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18
Q

Nutrients that
are only needed in very little amount

A

Micronutrients

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19
Q

3 main minerals

A

Iron, Calcium ad Zinc

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20
Q

type of mineral that helps in blood regulation

A

Iron

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21
Q

type of mineral that helps in teeth and bone structure

A

calcium

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22
Q

type of mineral that helps to boost energy and plays a role in immune function

A

zinc

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23
Q

nutrients that are considered as substances

A

Vitamins

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24
Q

6 main vitamins

A

Vitamin A, Vitamin B6, Vitamin B12, Vitamin Folate, Vitamin E, Vitamin C

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25
Vitamin for good eyesight
Vitamin A
26
Vitamin for breaking down carbohydrates
Vitamin B6
27
Vitamin that helps in he maintenance of blood
Vitamin B12
28
Vitamin that aids in the formation (production) of red blood cells and protein
Vtamin Folate
29
Vitamin that helps to improve immunity and resistance to infections
vitamin c
30
Vitamin that aids in skin and hair growth and formation
Vitamin E
31
when does a person needs "carbo-loading"?
Before exercise
32
are exercise prescription to help participants understand how long and how hard they should exercise
FITT Principles
33
refers to the number of sessions per given amount of time; describes how often you exercise
Frequency
34
Refers to the degree of difficulty of an exercise session; describes how hard you exercise
intensity
35
levels of intensity
Low, moderate and vigorous
36
refers to the duration or how long a specific activity or an exercise session will last
Time
37
refers to what kind of exercise you are doing or the classification of exercise
Type
38
General Principles of exercise
Progression, Specificity, Reversibility, Overload, Individuality and Recovery
39
It is a systematic increase of the exercise program so that appropriate physiological system continues to be overloaded.
Progression
40
Training effects are highly specific to the particular physiological systems overloaded, to the particular muscles used, and more specifically to the particular muscle fibers recruited to perform the work
Specificity
41
the principle simply states that if an individual stops to exercise the body returns to its initial level of fitness.
Reversibility
42
refers a body system that must be exercised at a level beyond which it is presently accustomed
Overload
43
All individuals have different performances, fitness attributes, lifestyles, nutritional preferences, and they respond to exercise and its physical and social environments in their own unique way
Individuality
44
it refers to the amount of time the body should be allowed to rest and recover from fatigue before the next activity begins.
Recovery
45
45
It is a light activity aimed at increasing the body temperature and open up blood capillaries to allow a gradual increase in the blood flow to the muscles, ligaments, and tendons
Warm-up exercises
46
It is done by doing gradual flexibility activities from upper to lower extremities.
Stretching
47
an individual now engages himself into exercises, which lead to his desire of improving his level of physical fitness.
Conditioning bout
48
serve to gradually taper off the body from the stress of exercise
Cool down
49
is the what, where and how of the goal
Specific
50
how you will evaluate whether or not you met the goal
Measurable
51
setting a goal that you can accomplish.
Achievable
52
setting a goal that is challenging, but attainable
Realistic
53
relates to when you want to achieve your goal by, and what time frame you have to reach your goal.
Timely
54
Proper food intake Increases endurance and performance
During exercise
55
Consume water every _____ during exercise
15-30 minutes
56
Increases Blood Glucose & glycogen level
Before exercise
57
it is ideal to eat within the first 30 minutes with 1g of carbohydrate for every 1kg of an individual's weight
After Exercise
58
Process of repairing and rebuilding tissues takes place
Rest
59
also makes you feel yourself at best
Rest
60
amount of fats and oils to consume based on food pyramid
6-8 tsp
61
amount of sugar/sweets to consume based on food pyramid
5-8 tsps
62
amount of fish, shellfish, meat & poultry, dried beans & nuts to consume based on food pyramid
3-4 servings
63
amount of egg to consume based on food pyramid
1
64
amount of milk & milk products to consume based on food pyramid
1 glass
65
amount of vegetables to consume based on food pyramid
3 servings
66
amount of fruits to consume based on food pyramid
2-3 servings
67
amount of rice, rice products, corn, root crops, bread, noodles to consume based on food pyramid
5-8 servings
68
amount of water/ beverages to consume based on food pyramid
8 glasses
69
is any type of exercise that improves your cardiovascular system
cardio
70
any type of exercise that tones and strengthens the muscles
STRENGTH TRAINING

1 BSEcE-A (7 decks)

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