Physical Fitness
Physical assessment
Nutrition
nutrition continued
Nutrition part 3
100
Name the five components of fitness
1. Cardiovascular endurance
2. Muscular strength
3. Muscular Endurance
4. Flexibility
5. Body composition
100
Name the two places where you take your pulse and location?
Radial-wrist (thumb side)
Carotid-neck (jugular notch)
100
Define a calorie
A calorie is the amount of energy, or heat, it takes to raise the temperature of 1 gram of water 1 degree Celsius (1.8 degrees Fahrenheit).
100
What do we need protein for...what does it do for our bodies?
Growth, tissue repair, Immune function, making essential hormones and enzymes, and an energy source when carbohydrates or fats are not available.
100
232 calories
200
This component of fitness refers to to your total (max) amount you can lift.
Muscular strength
200
What does the acronymn BPM stand for?
Beats Per Minute
200
Name the macronutrients (only nutrients we get calories from)
Carbohydrates
Protein
Fat
200
Name the three types of fats and an example of each
Unsaturated, good, oils liquid at room temp, canola oil
Saturated, bad, oils solid at room temp, butter
Trans, super bad, some microwave popcorn
200
Calculate calories
189 calories
300
Yoga would improve this component of fitness
Flexibility
300
How do you calculate your maximum heart rate?
220 - your age
300
Name the micronutrients
Vitamins
Minerals
Water
300
After your body uses all of its carbohydrate stores, what is the next source of energy it uses?
Fats
300
how many servings per container AND total calaries/container.
17 servings
235 calories x 17 servings = 3,995 cal.
400
Define body composition
The amount of body fat compared to the rest of your body (muscles, bones, internal organs, blood, etc.)
400
What are the recommendations for exercise?
60 minutes daily with moderate to vigorous (70-85% max HR) with a goal of 10,000 steps (3 miles).
400
How many calories do each of the following provide
carbohydrates, fats, protein
carbs-4
protein-4
fats-9
400
The number of calories in a food is a measure of...
How much potential energy that food possesses.
400
What is the serving size?
1 cup
500
Any type of exercise that causes the heart to beat faster and harder for a period of time.
Cardio
500
Name three benefits of physical activity
reduce stress, improve mental health, improved test scores, long-term health, independence later in life, maintain weight, gain strength, decrease diseases
500
What nutrient is the bodies preferred source of energy AND give an example of a food product.
Carbohydrates
Whole grain bread, pasta, pastries, etc
500
What is the difference between exercise and physical activity?
Physical activity is any bodily movement produced by the contraction of muscle(s)
Exercise refers to a planned, structured, and repetitive bodily movement done specifically to improve or maintain one or more components of physical fitness.
500
What are the two types of carbohydrates and give an example of each type.
Simple- candy, soda, pastries, white bread, etc
Complex-Whole wheat bread, pasta, milk, yogurt, fruits, vegetables, etc.