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WellnessFHS
| Question | Answer |
|---|---|
| illnesses that com from eating foods contaminated by bacteria | food bourne |
| symptoms of food poisoning | nausea, vomiting/diarrhea, fever and body aches |
| foods that are grown without any pesticides or synthetic fertilizers | organic foods |
| rules for keeping food safe: | don't buy damaged, do package inspections, keep hot stuff hot, keep cold stuff cold, keep clean, avoid cross contamination, refrig leftovers |
| An _____________ is the body's reaction to a _________. With a true food allergy, the body's immune system overreacts to substances in some foods. | allergy, toxin |
| symptoms of allergies may be: | rash, hives, vomiting, diarrhea, hay fever-like symptons |
| __________ ____________ = a negative reaction to a food or an ingredient in food that is not related to the body's immune system or to food poisoning. | food tolerance |
| liable to spoil | perishable |
| treated by a process of hearing to destroy or slow the growth of pathogens | pasturized |
| electrically charged | electrolytes |
| restore fluids | rehydration |
| store glycogen | carbohydrate loading |
| plant eaters | vegans |
| nutrient suppliments | pills, powders, liquids |
| mega doses | large nutrient suppliments |
| food for sport: | good nutrition, train more, increase fluid, water is best, pre-game meal, high carbs / low fat |
| physical activity | any form of movement |
| two main classes of physical activities | lifestyles, sports |
| lifestyle activities | normal part of daily routine |
| examples of lifetime activities | walking the dog, raking leaves |
| sport activities: | competition with rules |
| list the 3 categories of sport activities: | individual, partner, nature |
| define individual sport | skill-oriented, by yourself |
| examples of individual sports | golf, swimming, bicycling |
| examples of partner sports | tennis, racquetball |
| examples of nature sports | rock climbing, surfing, sailing, caving |
| list 6 basic measures of skills | agility, balance, coordination, speed, reaction time, power |
| addition of body water | hydration |
| loss of water | dehydration |
| causes of thirst | dehydration, high blood sugar |
| anabolic steriods | increase muscle mass |
| negative consequences of anabolic steroids | cancer/heart disease, skin problems, sterility |
| too little sleep causes: | slowed reaction time, depressions, lack of concentration |
| how much sleep do teens need | 8-10 hours |
| most common injuries from exercise | muscular and skeletal |
| muscle cramps | spasm and tightening |
| strain | overworked muscles |
| sprain | injury to tissue around joint |
| R.I.C.E. | rest, ice, compression, elevation |
| list major injuries: | fractures, dislocations, tendinitis, blows to the head |
| fractures | break in bone |
| dislocation | bone slips |
| tendinitis | tendon stretched or torn |
| blow to the head | brain swelling, unconsciousness or death |
| weather related risks | heat stroke, heat exhaustion, overworking body, dehydration, frostbite, hypothermia |
| calories in 1 pound of fat | 3500 |
| measures energy | calories |
| carbs and proteins have ____ calories per gram | 4 |
| fat has how many calories per gram | 9 |
| how many calories need per day | depends on exercise - 2500 |
| weigh over 10% standard | overweight |
| have excess body fast | obesity |
| below 10% weight | underweight |
| ratio of height to weight | body mass index |
| food high in nutrients relative to their caloric content | nutrient dense |
| two main reasons people gain weight | sedentary lifestyle, food habits |
| excess body fat can lead to: | overloading work heart and lungs, diabetes, High bad cholesterol, hypertension, artherosclerosis, poor self esteem, sedentary lifestyle |
| being underweight can cause | not enough energy, disease, iron-deficiencies, osteoporosis |
| measuring ________ _________ is the best way to determine a person's proper weight. __________ ____________ to determine the amount of body fat. | body composition, skin calipers |
| steps to start a weight control plan | target weight, smart goals, diet exercise, put in writing, avoid skipping meals, think positive, evaluate progress, be realistic |
| smart weight loss strategies | fewer calories, burn more calories, eat 1400 calories, low calorie foods, eat goods in low #, take small bites, don't be near food, dont reward with food |
| benefits of regular exercise | burns calories, muscles, appetite response, relive stress, metabolic rate, higher self esteem |
| weight cycling | weight going up and down |
| fad diets | weight loss programs |
| risky weight loss strategies | fasting, liquid protein diet, diet pills |
| ___________ _____________ are usually caused by an obsession with being ___________ __________ and also can be ___________. | eating disorders, thin, psychological pressures, genetic |
| anorexia nervosa | fear of becoming obese and usually results in self-induced starvation, anorexia = 'without appetite', nervosa = 'of nervous origin' |
| results of anorexia nervosa | malnutrition, obsessive exercise, emotional problems, hormonal damage, diseased damage, distorted body image |
| ____________ involves cycles of overeating and some form of purging | bulimia |
| purging can lead to: | dehydration, kidney damage, irregular heartbeat, tooth decay |
| 3 types of resistance training: | isometric, isotonic, isokinetic |
| isometric | joint angle and muscle length do not change |
| isotonic | tension remains unchanged, muscle length changes |
| isokinetic | Exercise performed with a specialized apparatus that provides variable resistance to a movement, so that no matter how much effort is exerted, the movement takes place at a constant speed |
| formula for maximum heart rate | 220-age |
| what should your target heart rate be between? | 60-85% |
| rest heart rate | # of beats while no exercise - average = 72-84 |
| cross training | doing different sports |
| overload | working harder than normal |
| 3 stages in an exercise program | warm-up, workout, cool down |
| what happens if you stop exercising suddenly? | less blood flow to brain |
| what is physical fitness | ability to carry out daily tasks with ease |
| What are the 3 areas physical fitness affects: | physical, mental, social |
| list the 5 components of physical fitness | body composition, flexibility, muscular strength, muscular endurance, cardiorespiratory endurance |
| body composition | ratio of body fat to lean body tissue |
| flexibility | ability to move a body part in full range of motion |
| muscular strength | amount of force a muscle can exert |
| muscular endurance | ability of the muscles to do difficult physical tasks |
| cardiorespiratory endurance | ability for organs to produce oxygen during long vigorous acitivity |
| exercise contributes to the functioning of 3 systems in our body: | nervous, circulator, respiratory |
| sedentary lifestyle | little movement or exercise |
| metabolism | process energy from food |
| basal metabolism | minimum energy to stay alive |
| calorie | energy from food |
| aerobic | (also known as cardio) is physical exercise of relatively low intensity - living in air |
| anaerobic exercise | exercise intense enough to trigger lactic acid formation. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass. |
| illness of the mind that can affect the thoughts, feelings, and behaviors of a person, preventing them from leading a happy, healthful and productive life | mental disorder |
| stigma | shame |
| types of mental disorders | organic (physical illness), functional (psychological - no brain damage) |
| main categories of functional disorders | anxiety, somatoform, affective, personality |
| an illness in which real, imagined, or persistent fear prevent a person from enjoying life | anxiety disorder |
| 4 types of anxiety disorders: | phobias, obsessive compulsive, panic disorder, post-traumatic stress disorder |
| phobias: define and give examples | fear so strong tat people go to extreme measures to avoid - claustrophobia, acrophobia |
| obsessive compulsive: define and give examples | persistent, recurrent, unwanted thoughts that keep people from thinking other things - hand washing 30 times a day |
| panic disorder: define and give example | condition in which fear or anxiety prevails and gets in the way of enjoying life - panic attacks, racing heart, fear of losing control or dying |
| post-traumatic stress disorder: define and example | person experience traumatic event and feel severe and long lasting effects - veterans of combat, rape, natural disasters, plane crashes |
| an illness in which a person complains of disease symptoms, but no physical cause can be found | somatoform - hypochondria |
| placebo pill | medicine told to help but really has no medical purpose other than psychological effect |
| illness often with an organic cause that relates to emotion and may involve mood swings | affective disorders |
| 2 types of affective disorders | clinical depression and bipolar disorder |
| clinical depression | feelings of sadness or helplessness or despair which lasts for more than a few weeks |
| bipolar disorder | rapid changes from happy to sad |
| 3 types of personality disorders: | antisocial personality disorder, passive aggressive personality disorder, schizophrenia |
| warning signs of suicide | withdrawal from family, personality changes, drug and alcohol use, drop in grades, giving away possessions, increased risk-taking, violent actions, lack of energy or zest for life |
| environmental factors that influence food choice | culture, family/friends, advertising, time/money, emotions |
| fastest period of growth a person experiences | adolescence |
| adult years your _________ slows down and _________ _________ are needed. | metabolism, less calories |
| 6 nutrients | carbs, proteins, fats, vitamins, minerals, water |
| starches and sugars found in food | carbs |
| carbs are the body's | glucose - chief energy source |
| glucose | simple sugar |
| glycogen | starch like |
| proteins | building and maintaining body tissue |
| amino acids | body proteins |
| lipids | fatty substances |
| linoleic acid | essential fatty acid |
| cholesterol | fat like substance made in liver |
| cabs contain ____ calories per gram | 4 |
| 2 types of carbs and examples | simple - fruit, vegis, milk, complex - starches, grains |
| before carbs can be used they must be converted to | glycogen |
| glucose that is not used right away is stored as | glycogen |
| when you consume more carbs than you use it is stored as | adipose tissue - fat |
| special form of complex carb that cannot be digested | fiber |
| functions of fiber | helps move waste, reduce cancer |
| food that contain fiber, recommendation of how many grams per day | wheat, 25 |
| new proteins form constantly to replace | damaged or worn out tissue |
| fata contain ____ calories per gram | 9 |
| 2 types of fat | saturated and unsaturated |
| fats carry which vitamins | A,D,E, K |
| roles of fats | surround and cushion organs, insulated body against temp, add flavor and take longer to digest |
| what 3 nutrients provide energy | carbs, proteins and fats |
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