Food Groups
this food group includes yogurt and cheese and is high in calcium to build strong bones
Dairy/Lactose
another word for salt which is included on a nutrition label
Sodium
The mineral found in dairy. Prevents muscle cramps and helps maintain bone density.
Calcium
Half of your plate should be this
Fruits and Vegetables
you should ____ before and after exercise
Stretch
this food group includes cereal and pasta and is used as the main source of energy in the body
Carbohydrates/Grains
the main source of stored energy in the body, the reason our neurons can send messages to each other. Measured and included on the nutrition label
Fats
The vitamin you can get from spending time outside that supports immune health and helps keep muscles and brain cells healthy.
A shortage of this vitamin can lead to depression or mood changes, frequent illness and persistent fatigue.
Vitamin D
How many cups of water the average person should have a day
7-8
this food group includes broccoli, cucumbers and spinach and many types are high in vitamin A
Vegetables
The amount of the food in question you should eat to get the value of nutrients listed on the package
Serving size
Meat, tuna, eggs, and leafy green vegetables are rich in this mineral. A shortage of this mineral can lead to fatigue, trouble sleeping, inability to control mood and disruption of neurotransmitter production.
Iron
What can determine how many calories/macronutrients the average person should have each day
Primarily: Age, Gender, Height, Weight
Secondarily: Medical History, Intolerances, Cultural Practices
after 20 minutes of aerobic exercise the body uses ____ as energy.
Stored fat
this food group includes strawberries and oranges and many types are high in vitamin C
Fruits
the best way to get these is from eating a variety of foods from all the food groups
Vitamins and minerals
This vitamin is found in oranges. Can help reduce stress and boost immune system. A shortage can cause oxidative damage which is known to worsen anxiety and depression.
Vitamin C
What to do if you feel sore?
Drink Water
Eat Protein and Carb rich foods
Stretch/Move
Deep Breathing and Intentional Muscle Relaxation
What is the average repetition range that athletes between the ages of 13-17 should remain within to avoid injuries that can prevent proper muscle development?
8-15!
1,3,5,7 rep max attempts have been shown to lead to muscle imbalances and lifelong injuries for young athletes.
this food group contains eggs and meats and is used to repair muscle tissues and for energy
Protein
unit of measurement for energy
Hint: not a bad thing
Calories
This vitamin is known as the "clot master". Anti-inflammatory and neuroprotective effects within the brain. Helps to prevent certain types of cancer.
Vitamin K
What should follow a day of high intensity activity?
Hint: Even NFL players take one!
A rest day.
type of exercise which increased heart rate and breathing for a longer period of time. example- running, swimming
Cardio/Aerobic exercise