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Nutrition Final-Ch11
| Question | Answer |
|---|---|
| What are two things that fitness reduces the risk of? | heart disease and type 2 diabetes |
| What are three things that fitness can improve? | body composition, bone health, and the immune system |
| Exercise can increase/decrease what? | increase-metabolism decrease-appetite |
| What are the 5 basic components of fitness? | cardiorespiratory endurance, muscle strength, muscle endurance, flexibility, body composition |
| What is the two things that reistance training works to increase? | muscle strength and endurance |
| Physical Activity Intensity: Moderate Intensity | 3.5-7 kcal/min |
| Physical Activity Intensity: Vigorous Intensity | >7 kcal/min |
| What are 4 ways to reduce overuse injuries? | -be active all week -warmup & cool down -pay attention to body signals -workout wisely |
| What does ATP stand for | adenosine triphoshate |
| What is a compound that is broken down to produce energy for working muscles and other tissues? | ATP |
| What is a compound stored in the muscles that is broken down to replenish ATP stores? | creatine phosphate |
| How many carbs should you consume in a pre-exercise meal? | 1-4.5g carb/ kg body weight |
| How long before exercise should you consume carbs? | 15-30 minutes |
| What is it when you beome dehyrated because you didnt prepare properly? | acute dehydration |
| What is called when you become dehydrated after multiple sporting events. | chronic dehydration |
| What is it called when there are dangerously low levels of sadium in the blood? | hyponatremia |
| How long does a "long endurance event" take? | more than 60 minutes |
| What are four poor beverage choices? | fruit juice, carbonated drinks, alcohol, caffine |
| What percent of carbs, sodium, and potassium do sports drinks contain? | 6-8% |
| What 5 types of pathogens can cause food bourne illness? | viruses, bacteria, parasites, chemical agents, and toxins |
| What are the two most common types of pathogens? | e.coli and salmonella |
| What kinds of people are at a higher risk of food bourne illness? | ill, malnourished, pregnant, older adults and young children |
| What is the danger zone? | 40-140 degrees |
| What are the 4 C's of food safety? | 1)Clean hands and produce 2)Combat cross contamination 3) cook food thouroghly 4)chill food @ low enough temperature |
| What is the proper way to wash your hands? | warm water, soap, and 20 seconds of friction |
| Where should you thaw meats or poultry? | fridge |
| How long can you refrigerate raw meats? | 2 days |
| How long can you leave food out? | 2 hours |
| How many days can you keep leftovers? | 4 days |
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