Nutrition
List the 6 basic nutrients needed to sustain life.
Carbohydrates, proteins, fats, water, vitamins, minerals
What is the average mile time for male and female teenagers?
Male: 8:10
Female: 9:30
1/2 their body weight in ounces.
_________ is the most transformative thing you can do for your brain.
Exercise
What is the range for a healthy resting heart rate?
60-100 BPM
Which nutrient should you eat after a workout to replenish energy the quickest?
Carbohydrates
What are the healthy body fat percentage ranges for men and women?
Men: 10-20%
Women: 20-30%
List 3 things you can do to prevent heat illness.
Sweat-wicking clothes, light-colored clothes, hydrate, acclimation, eat, exercise in cooler parts of the day, etc.
List 3 benefits that come from exercising with others as opposed to exercising alone.
Improved communication/teamwork skills, increased motivation, increased confidence/self-image, increased responsibility/accountability, find a sense of community/belonging, etc.
What's the purpose of doing a warm-up before you start an activity?
Prepares muscles to work hard, prevents injury, wakes up your heart and lungs
Which nutrient leaves you feeling full and satisfied?
Protein
What are the average sit-ups per minute scores for male and female teenagers?
Male: 42-46
Female: 11-16
List 3 tips to prevent/overcome altitude sickness.
Acclimate, sleep, hydrate, do less than you normally do and gradually build up
What is the standard for how much activity you should be getting each week?
1 hr/day, 5-6 days/week
List the 4 benefits of consuming fats.
1) Aids in absorption of nutrients
2) Aids in transportation of nutrients
3) Protects cells and organs
4) Secondary source of energy
Endomorphs tend to be good and what kind of activities?
Power activities (lifting, throwing, etc.)
What is the role of electrolytes?
Help the body retain water.
List 6 different ways that exercise can benefit your physical, mental, emotional, and/or social health.
weight management, strong heart and lungs, prevent disease/illness, strong muscles/bones, better long-term memory, better focus/attention, mood boost, teamwork skills, communication skills, better self-image, etc.
Are men or women more likely to get knee injuries? Why?
Women - wider hips puts larger strain on knees
Vitamins and minerals keep ________________ running.
What are the average push-ups per minute scores for male and female teenagers?
Male: 20-35
Female: 7-15
List the 8 signs of dehydration.
1) Headache
2) Dizzyness
3) Dry mouth
4) Thirsty
5) Impaired cognition
6) Fatigue
7) Dark urine
8) Increased irritability
What is the difference between aerobic and anaerobic activity?
Aerobic - longer than 2 minutes, non-stop movement, focuses on improving cardiovascular system
Anaerobic - less than 2 minutes, quick bursts of explosive movement, focuses on improving musculoskeletal system
Lacey is 17 years old. Find her training threshold range (60-80% of her max heart rate).
121.8 - 162.4 BPM
MHR = 220 - age
Lacey's MHR = 203
MHR x 0.6
MHR x 0.8