Fitness
How do you calculate your maximum heart rate?
220-age
What are the three macronutrients?
Carbohydrates, Fats, Proteins
What are the three micronutrients?
Vitamins, Minerals, and Water
How many carbs are in this serving? How much comes from fiber?
14g of Carbs. 4g are from fiber.
Explain nutrient density and empty calories.
Nutrient Density means a food is packed with nutrients and offers a lot of nutritional value.
Empty calories come from things like soda that have calories but do not offer any nutrients.
Give an example of each macronutrient.
Answers vary.
How much water should you be drinking daily?
Half of your body weight in ounces (oz.)
Which ingredient is the most abundant in a food?
The first listed on an ingredient list.
The way in which your body breaks down food for energy.
What does PRICE stand for?
Protect, Rest, Ice, Compress, Elevate
How much calories per gram is each macronutrient worth?
Carbs/Protein: 4cals/gram
Fat: 9cals/gram
What are some symptoms of dehydration?
Tiredness, Dizziness, Fatigue, Headache, etc.
How many calories would it be if I ate the entire container?
800 calories.
5 servings in the container. 160 calories per serving.
160 x 5 = 800.
-provide energy for the body
-build and repair body tissue
-regulate body processes
What are the 2 main types of exercise we talked about?
Aerobic and Strength Training
How many calories are in one pound of fat?
3,500 calories
What vitamins are there?
Vitamin A, B, C, D, E, K
What are the three types of fat? Which 2 are required to be on a nutrition label?
Unsaturated, Saturated, Trans fat
The two on labels are saturated and trans fats.
What are the three eating disorders that we talked about? Give an explanation as to what each may be.
Bulimia Nervosa- Eating and vomiting
Compulsive Eating- Eating 3000-5000 calories in a sitting, eating based on emotions.
What are some main differences between aerobic and anaerobic training?
Aerobic uses oxygen vs. Anaerobic does not.
Aerobic is moderate intensity, anaerobic is high
aerobic only burns calories During activity, anaerobic burns calories past the activity.
How does weight management work? What if I would like to lose 1 pound a week?
Weight management is based on energy coming in and out. If you would like to lose 1 pound a week you will need to cut 3,500 calories in a week. This would need to be divided by the 7 days, so eat 500 calories less than you burn each day.
What is osteoporosis and which mineral helps this?
Osteoporosis causes brittle bones (weak bones). Calcium helps strengthen bones and teeth.
How much Calories come from fat for this food?
99 Calories.
11 grams of Fat.
9 calories per gram of Fat
11gx 9 calories = 99 calories.
What % of our daily diet should each macronutrient take up?
Carbohydrates: 45-65%
Fats: 20-30%
Protein: 10-20%