Nutrition
Fitness
Carbs,Fat,Protein
Vitamins & Minerals
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100
How many calories is in 1lb of fat
3500
100
What are two good warm-up and cool-down activities?
Light jog Brisk Walk Jumping jacks
100
True or False Protein powders and drinks like creatine and muscle milk are a good substitute for a healthy diet and gaurantee muscle gain
False
100
What is the cause of anemia
iron deficiency
100
What are the six nutrients needed for survival?
Carbohydrates, Fat, Protein, Vitamins, Minerals, Water
200
What are empty calories? Give three examples? What is a consequence of eating empty calories
-High calories with little to no nutrients Soft Drinks Candy Chips Body doesn't get enough nutrients for amount of calories which can cause obesity and nutrient deficiencies.
200
What does FITT stand for? What does each letter mean?
Frequency- How often Intensity- How Hard Time- How Long Type- What the activity is
200
List three Healthy sources of protein
Fish White Meat Soy Low Fat Milk Products Beans
200
Three foods that contain Vitamin C
Citrus Fruit Leafy Greens Strawberries Potatoes
200
What are the 6 food groups?
Meat and Beans (Protein), Fruits, Veggies, Dairy (Milk), Grains, Fat & Oils
300
If you're BMR and Calories from activity is 2000 and you consume 2250 calories each day. How long will it take to gain 1 lb?
14 days or 2 weeks
300
How do you calculate your target and maximum heart rate?
Maximum=220-Age Target= Maximum x .75
300
What is the differnce between simple and complex carbs? Give three examples of each
Simple- Sugar Complex- Whole Grains
300
Is calcium a vitamin or mineral? What disease does it help prevent? Two food sources that contain calcium?
Mineral; Osteoporosis; Milk, Fish, Dark Leafy Greens, Broccoli
300
What does USDA stand for?
U.S. Dept of Agriculture
400
Define two eating disorders and list 2 consequences for each
Anorexia-10 percent or more below normal weight, Starving onself. Death, Brain Damage Bulemia- Binging and Purging. Damages teeth, death Overeating-Consuming more calories than needed. Obesity, CVD
400
Define Aerobic and Anaerobic and give four examples of each
Aerobic-with oxygen; running, swimming, hiking, biking Anaerobic-W/O Oxygen; football, bsketball, weight lifting, volleyball
400
List the four types of fat from healthiest to least healthy. What is the difference between saturated and unsaturated fats?
Monounsaturated Polyunsaturated Saturated Transaturated Difference: Unsaturated are liquid at room temp, Saturated are solid at room temp.
400
How do you cure a vitamin or mineral deficiency
Eat healthy foods rich in that vitamin or mineral
400
What does BMR stand for? What is the BMR for a 150lb male, and a 125lb female?
Basal Metabolic Rate Male-1,800 Female- 1,375
500
List three unhealthy ways to gain and lose weight
Gain-High saturated fat diet, no exercise, Weight enhancing suplements Lose-Laxatives, Starve, Less than 1200-1500 calories a day
500
How much should you exercise each day? Poor fitness and nutrition habits can lead to what health problems (at least four)?
-60 minutes a day -Obestiy, Hypertention, heart disease, Type 2 diabetes, artherosclerosis
500
How do you calculate calories from carbs, fat, protein
Carbs X 4 Protein X 4 Fat X 9
500
What vitamins are fat soluble and water soluble? At least three for each.
Fat Soluble: Vitamins A,D,E,K Water Soluble: Vitamins C, B1(Thamine), B2 (Riboflavin), B6, B12, Niacin, Folacin
500
High blood pressure is called? What is normal blood pressure?
Hypertention 120/80
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