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Flashcards in Unit 4 Deck (32)
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1

Milk and alternative servings per day

Teens 3 to 4 and adults 2 to 3

2

Grain products servings per day

6 to 8

3

Vegetables and fruit servings per day

7 to 10

4

Three basic needs for food

Energy, tissue growth and repair, regulation and maintenance of cellular functions

5

Six classes of nutrients

Carbohydrates, proteins, fats, vitamins, minerals, water

6

Carbohydrates

Preferred fuel for producing ATP, during digestion cars are broken down into simple as sugars and released into the bloodstream, main source for fuel for the brain and working muscles good sources are fruits vegetables and whole grains

7

Proteins

Made up of 20 different amino acids, primary function of protein is gross, tissue repair, blood clotting, transportation nutrients, synthesis of enzymes, anti-bodies, hormones, hemoglobin production. Protein will be used for fuel only if not enough carbs

8

Fats/lipids

Made up of fatty acids building blocks of fat, most energy dense and efficient of nutrients, insulates body protects internal organs

9

Saturated fat

Bad fat known to increase low density lipolipids cholesterol, saturated with hydrogen, found in animal fats and dairy products

10

Unsaturated fat

Good fat, one or more hydrogen Atoms missing, liquid. Found in all of oil canola oil peanuts avocados nuts seeds and fish

11

Trans fats

Mainly artificially hydrogenated found in fast food and pastries

12

Vitamins

Function of vitamins are varied. Assist in: normal vision, reproduction, or maintenance of skin, formation of red blood cells. Assistant energy metabolism

13

Minerals

Elements found in foods that combined to form structures in the body example of calcium in the loans and iron in hemoglobin.

14

Water

Second only to oxygen for sustaining life, cancer by without food greater than 30 days cancer five without water for Macs one week. During intense exercise can lose 1 to 2 L of water per hour, important for temperature regulation removal of waste products and pH balance

15

Energy content of food: carbohydrates

1 g equals 4 kcal

16

Energy content of food: protein

1 g equals 4 kcal

17

Energy content of food: fat

1 g equals 9 kcal

18

Energy content of food: alcohol

1 ounce equals 7 KCAL

19

Energy calculations

Calories of fat divided by total calories

20

Meat and alternative recommendation servings per day

2 to 3

21

Kilocalorie

The amount of energy in food.

22

Basal metabolic rate

The energy we expend to maintain our resting body functions.

23

Underweight

Too little body fat to maintain health, weight is below standard for given height

24

Overweight

Moderate amount of excess body fat, weight is above standard for height.

25

Obese

Excess body fat that adversely affects health, weight is substantially greater than standard for height

26

Morbid obese

Body weight exceeds 100% of normal, great risk for serious health consequences.

27

Body mass index

An index which looks at the ratio between persons height and weight.

28

Body composition

Proportion of fat and lean body mass. Provides a rough estimate of fat percentage. Methods: underwater weighing, skinfold test, bioelectrical impedance analysis- electrical current

29

Fat distribution patterns

Consideration to the way in which fat is distributed in the body. Apple- shaped fat patterning: upper body obesity, increase risk for type 2 diabetes, heart disease. Pear- shaped fat patterning: lower body obesity, no increased risk for chronic disease.

30

Waist to hip ratio

Measure waist circumference + the maximal hip circumference. Waist value divided by hip value