Exercise
This component of fitness describes how long your muscles can keep working without getting tired; name it
Muscular Endurance
Which macronutrient is the body's main source of energy and is found in foods like bread, rice, and fruits?
Carbohydrates
Name a water-soluble vitamin from the Micronutrients notes that helps convert nutrients into energy (B vitamin). (Bonus points if you name its actual name)
Vitamin B1 (thiamine)
Vitamin B3 (Niacin)
According to the Nutrition file, what is a simple definition of a diet?
A diet is a plan of what to eat to achieve a goal.
According to Food Pyramids notes, how many cups of dairy are recommended per day for ages 9 and up?
3+ Cups
Name two activities from the that help improve cardiovascular endurance.
Jump rope for 2 minutes; Jogging in place; Dancing; Swimming laps; Riding a bike.
Which macronutrient helps build and repair muscle tissue and can come from meat, beans, and nuts?
Protein
Which fat-soluble vitamin listed helps with calcium absorption and bone growth?
Vitamin D.
The Nutrition document says calories are burned when we do physical activity. Explain how increasing activity affects calorie needs.
Increasing activity raises calorie expenditure, so calorie needs increase to maintain energy — more active people need more calories.
How many categories of vegetables are there?
5
Which fitness component is best improved by doing push-ups, squats against a wall, and resistance band exercises?
According to the Macro Nutrients file, give the recommended daily calorie range for girls (approximate) and for boys (approximate).
Girls: about 1,600−2,0001,600−2,000 kcal; Boys: about 1,800−2,2001,800−2,200 kcal.
List two minerals from the Macro Minerals section that are important for muscle or nerve function.
Calcium, Potassium, Magnesium and Sodium.
From the Food Pyramids content: name two benefits of eating fruits and vegetables regularly.
Lower risk of some diseases (e.g., lower blood cholesterol levels and heart disease); provides essential nutrients like potassium, fiber, vitamin C, and folate.
Name all 5 food groups from the food plate.
Dairy, Protein, Grains, Fruits, and Vegetables
Give one clear reason why flexibility is important. (The main reason)
Prevents injury (others: Improves posture; Reduces muscle tension).
Name one food from the Macro Nutrients or Food Pyramids content that is a healthy source of fats.
Avocado or olive oil.
Name 2 Trace Minerals
Iron, Manganese, Copper, Zinc, Iodine, Fluoride
What would a person who wanted to build muscle mass need to change in their diet and activities to achieve these results.
Increase protein and calorie intake as well as muscular strength training to build muscle.
DOUBLE POINTS
how many categories are there in:
grain, vegetables, Macros, and Micros
(number amount)
14 different categories
Describe a balance activity from the document and explain how it also helps prevent injury.
Stand on one foot (closing eyes increases difficulty) — improves proprioception and ankle/knee stability, helping reduce fall risk.
Explain how someone might "categorize foods" into macronutrient groups; list one example mapping from the provided list (Bread, Chicken, Avocado, Rice, Eggs, Butter, Apples, Beans, Olive Oil).
Bread → carbohydrates; Chicken → protein; Avocado/Olive oil → fats.
Explain why vitamin C is important based on the Micronutrients text (one clear function).
Vitamin C is required for creation of neurotransmitters and collagen (helps skin and tissue repair).
Wager Round!
Name all 3 Macro groups
Name all 4 micro groups
Macros (Protein, Fats, Carbohydrates)
Micros (Water soluble vitamins, fat soluble vitamins, Macro minerals, and Trace minerals)
Based on the Macro Nutrients and Nutrition slides, explain how adjusting macronutrient amounts could change someone's diet goal (weight loss vs. muscle gain). Include one specific macronutrient change for each goal.
Using the Food Plate encourages balanced portions from each group, ensures intake of a variety of nutrients (macros and micros), and helps control portions to meet calorie and nutrient goals.