Chapters 1 & 2
What is a Basal Metabolic Rate (BMR)?
"The minimum amount of energy required to keep your body functioning"
What are the main components of your diet?
Fats, carbohydrates, and proteins
What is the difference between a GMO and an organic food?
GMO - Genetically modified organism
Organic - No pesticides, chemical fertilizers, or dyes. Cannot be processed using genetic engineering. No antibiotics.
What is a Food Dessert?
When there is little to no access to food (fresh produce and whole grains), 1 mile in urban areas 10 miles in rural areas
What is the difference between hunger and appetite?
Hunger: Physiological (stomach growling, headaches, anger, fatigue)
Appetite: Psychological (increase by environmental cues, sights and smells, memories, mood, and social occasion)
What are the three body types?
Endomorph, Mesomorph, ectomorph
What are the two types of fiber?
Function and Dietary (soluble and insoluble)
What are health claims?
"...statements reviewed by the FDA and supported by scientific evidence that suggest certain foods or diets may lower the risk of a disease or health-related condition."
(The Nutrition Source, Harvard)
What is the difference between Agonist and Antagonist?
Agonist:Target muscle in an exercise
Antagonist: Opposing muscle in an exercise
What are some tips this chapter gives on meal planning? (name at least 2)
1. Create weekly menu
2. Include leftovers
3. Try new recipes
4. Create a list of easy meals
5. Have fun and celebrate success
What does SMART stand for?
Specific, Measurable, Attainable, Relevant, Timed
What are the principles of training? (name at least 2)
Overload, progression, specificity, reversibility, individuality, rest and recovery
What is on a food label?
Bonus points if you can name all four major changes to the food label.
Statement of identity, net contents, ingredients list, manufacture information, nutritional information.
Bonus: Serving Size, Calories (larger), added sugars, dietary fiber, nutrients and daily values
What is the difference between Hypertrophy and Atrophy?
Hypertrophy: Increase in size and number of muscles fibers, occurs after strength training consistently
Atrophy: Decrease is size and number of muscles fibers, occurs after not strength training consistently
What are some tips this chapter gives on grocery shopping? (name at least 2)
1. Shop periphery not aisle ends
2. Use bulk food options
3. Shop once a week or every 2 weeks
4. Choose food with less ingredients
5. Choose food closest to their natural states
What food group takes the most amount of energy to digest?
Protein (20-30%)
What does FITT stand for?
Frequency, Intensity, Time, and Type
What are the 4 types of stress (Name at least 2)
Acute stress: recent events causing stress, limited time
Chronic Stress: long-term stress
Relative Stressor: situations interpreted as stressful by certain people e.g. busy schedule
Absolute Stressor: situations where everyone would experience stress e.g. natural disaster
What is the difference between Static (Isometric) and Dynamic (isotonic)?
Static:Muscle contraction without a change in the length of the muscle or joint angles
Dynamic: Muscle contraction with change in length of the muscle (uses full range of motion)
What is Mindful Eating?
Being aware of positive opportunities for food
Using all senses in choosing food
Responding to food without judgment
Becoming aware of hunger and satisfaction cues
What are the eight dimensions of wellness? (Name at least 2)
physical, emotional/mental, social, intellectual, spiritual, environmental, occupational, and financial.
What are the differences between Physical activity, physical fitness, and exercise?
Physical activity is body movement that expels energy. Physical fitness is how well someone can perform a physical activity. Exercise is planned or structured physical activity
What are the steps in ALGEE (mental health crisis response)
Name at least 2
Assess Risk
Listen Non-judgmentally
Give information and encouragement
Encourage appropriate help
Encourage self-help
What is the Ecological Model (list from smallest to biggest)
Individual, Interpersonal, Organizational, Community, Public Policy
What are the 7 common issues for healthy eating (name at least 2)
1. Not listening to hunger cues
2. Quick meals and processed foods
3. Skipping breakfast
4. Snacking
5. Limited fruits and vegetables
6. Drinking too many calories
7. Hoping for quick fixes