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Fitness Exam 2 8
| Question | Answer |
|---|---|
| Macronutrients | – Carbohydrates – Fats – Proteins – Water • Required in relatively large amounts • Their main function is to provide energy for the body |
| Carbohydrate and protein provide | 4 kcals of energy per gram |
| fat provides | 9 kcals of energy per gram |
| Simple carbohydrates | • The primary source of energy during exercise and a requirement for normal brain function • Common simple sugars are glucose, fructose and galactose • Glucose is plays a major role in energy for the body |
| Complex carbohydrates | • Glycogen • Starch (fuel source) • Fiber (not a fuel source) |
| Unsaturated (includes monounsaturated and polyunsaturated fats) | • Deemed more heart-healthy because they do not increase blood cholesterol levels • Found in plant sources • Omega-3 fatty acid has been reported to lower both cholesterol and triglycerides (found mainly in fish) |
| Saturated (solid at room temperature and come from animal) | • Trans fatty acids (found in baked and fried foods, and some animal sources) can increase cholesterol and contribute to heart disease |
| Proteins | • Form a major part of lean tissue • Primary role is to serve as the structural unit to build and repair body tissue • Regulate metabolism/protect from disease • 4 kcals per gram, usually not a major fuel source |
| Basic structural units of proteins are | amino acids |
| Essential amino acids | the body cannot make them, and they must be consumed in the diet |
| Nonessential amino acids | the body can synthesize them in adequate amounts |
| Complete proteins(also called whole proteins or high-quality proteins) | –Only in animal foods and soy products –Contain all essential amino acids |
| Incomplete proteins (also called low-quality proteins) | –Present in numerous vegetable sources –Missing one or more of the essential amino acids |
| Micronutrients | –Nutrients needed in smaller amounts –Includes vitamins and minerals –Essential for many processes, including cell functions –They do not supply energy, but are very important to maintaining a healthy body |
| Fiber is found in all plant derived foods (vegetables and fruits) | –Provides bulk in the intestinal tract • Soluble-dissolves in water, found in legumes, oats, flaxseed • Insoluble-does not dissolve in water-helps have regular bowel movements |
| Vitamins | – Help regulate growth and metabolism – An essential part of diet because they cannot be synthesized by the body in sufficient amounts to meet its needs |
| Minerals | – Chemical elements that help the body function normally – Three key minerals: calcium, iron, sodium • Osteoporosis: calcium deficiency disease • Anemia: iron deficiency health problem • Hypertension (high blood pressure): tied to too much sodium |
| – Water-soluble vitamins | (B and C) |
| – Fat-soluble vitamins | (A, D, E, and K) |
| Water | • The macronutrient needed in the highest quantity • Comprises about 60–70% of your body • Key nutrient for regulating body temperature, digestion, nutrient absorption, blood formation, and waste elimination |
| Losing as little as 5% body water causes | marked distress; more than 15% can be fatal |
| Most adults should consume | 12–16 cups of water per day including the intake that comes from food sources (like fruits and vegetables) |
| Glycogen | (the stored form of glucose) |
Created by:
MathMatt
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