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Personal Health
Unit 2: Getting Fit
| Calorie (kilocalorie) | the energy in foods. |
| How many calories are in 1 gram of fat? | 9 calories = 1 gram of fat |
| How many calories are in 1 gram protein? | 4 calories = 1 gram of protein |
| How many calories are in 1 gram carbohydrate? | 4 calories = 1 gram of carbohydrates |
| Know examples of lean meats | Poultry and fish |
| Where are saturated fats primarily found? | Saturated fats are generally found in animal products |
| Is saturated fats solid or liquid at room temperature? | solid at room temperature |
| Know examples of monounsaturated fats (healthiest fat type). | Olive, Canola, Safflower, & Peanut Oils. Liquid at room temperature and usually come from plants. |
| What is the by-product of hydrogenation? | Trans fatty acids |
| How does this by-product effect cholesterol levels? | Saturated and trans fatty acids raise blood levels of bad cholesterol |
| What are healthy choices to make when dining out? | Eat a healthy portion and make sure to have the right amount of fruit and vegetables and whole grains. |
| What foods are rich in complex carbohydrates? | Grains (Wheat, Rye, Rice, Oats, barley, millet), Legumes(dry beans, Peas, and Lentils), and tubers(Potatoes and yams) |
| What are the benefits of fiber in the diet? | To reduce the risk of chronic disease and maintain intestinal health |
| What foods are rich in calcium? | Milk, Yogurt, calcium fortified orange juice, bread, and cereal. |
| Cardiorespiratory endurance | The ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity. |
| Muscular Strength | The amount of force a muscle can produce with a single maximum effort. It depends on such factors as the size of muscle cells and the ability of nerves to activate muscle cells. |
| Body Composition | Refers to the proportion of fat and fat free mass in the body. |
| Muscular Endurance | The ability to resist fatigue and sustain a given level of muscle tension- that is to hold a muscle contraction for a long time or to contract a muscle over and over again. |
| Flexibility | The ability of joints to move through their full range of motions. |
| 5 components of health related fitness | Cardiorespiratory endurance Muscular strength Body composition Muscular endurance Flexibility. |
| How does exercise effect psychological and emotional well-being? | Reduced anxiety and depression Improved sleep Reduced stress Enhanced self-esteem Enhanced creativity and intellectual functioning Improved work productivity Increased opportunities for social interaction |
| What is the most effective exercise program for improving cardiorespiratory function? | Exercise: Walking, Jogging, Bicycling, Swimming, aerobic dancing, in-line skating, cross-country skiing, dancing, basketball Minimum time: 20-60 mins # days per week: 3-5 |
| What is the overload principle? | FITT |
| What do each letters of FITT stand for? | F-frequency I-intensity T-time T-type |
| What are the importance of a warm-up and cool-down when exercising? | Warming up enhances your performance and decreases your chances of injury. Cooling down restores the body’s circulation to its normal resting condition |
| What is recommended for improving muscular endurance? | To do cardiovascular activities, such as running, biking, and playing sports. |
| What is recommended for improving Muscular strength? | Lifting heavy weights, and doing a lot of reps. |
| What are healthy choices to make when dining out? | Paying attention to the portions and having fruits, vegetables, and whole grains. |
| What recommendations were made for making good snack choices? | Having a bag of fruits ready to-go, or a bar. |
| What recommendations were made for Pre-game/event meals? | |
| What recommendations were made for Post event/workout form muscle recovery? | |
| In weight training, how many repetitions are recommended for general health. | 8-12 |
| How long should stretching exercises be held? | 15-30 sec, rest for 30-60 seconds between exercises, then resume stretching. |
| When should you do stretching to get the most benefit? | After the warm-up. |
| When exercising, what is recommended for fluid balance? | Drink at least 16 ounces of fluid 2 hours prior to exercise and then drink enough throughout exercise to prevent significant fluid loss in sweat. |
| What is the difference between physical activity and exercise? | Physical Activity- daily movements (walking) Exercise- planned training with a goal |
| What treatment should you use for minor soft tissue injuries? | RICE |
| What does each letter of the treatment stand for? | R- rest I- ice C- compression E- elevation |
| What should you take into consideration when beginning an exercise program and choosing the right program? | Something that improves your health and at the same time you have fun with it. |
| Understand the difference between circuit training, interval training and high intensity interval training (HIIT) | Circuit training- uses high intensity aerobics training Interval training- involves a series of low to high intensity exercises High intensity interval training- alternating periods of anaerobic exercises with less recovery periods |
| What should you look for when finding a personal trainer of fitness professional? | Make sure that they have a proper qualification, such as a degree in PE, kinesiology, or exercise physiology. Also, a certification by a professional organization. .....Teaching techniques..... |
| What recommendations were given to gain weight safely and healthfully? | Eating often, eating healthy, workout, hydrate |
| What is fat free mass made up of? | Muscle, Bone, Water, Connective Tissue, organ tissue, & teeth |
| What is Fat mass made up of? | |
| What are different methods of measuring body composition? How do they compare in accuracy? | Skinfold management: The accuracy is highly dependent on the expertise of the practitioner. Scanning Procedures: Very accurate but they are expensive, they use procedures like CT, MRI, & DEXA. |
| Methods of measuring body composition, How do they compare in accuracy? | Bod Pod Skinfold Method BIA Hydrostatic weighing Scanning Procedure |
| Storing fat in what region of the body will increase your risk of chronic disease? | Abdominal area |
| What are complications related to having very low levels of body fat? | Muscle wasting and fatigue, eating disorders. Reproductive, circulatory, and immune system disorders. |
| What are the symptoms of anorexia nervosa? | Engage in compulsive behaviors or rituals like binge or purge. Prolonged exercises and anorexia people hide food without eating it. |
| What are the symptoms of Bulimia nervosa? | Weight fluctuation of 10-15 pounds. Purging by vomiting or using laxatives. |
| What are the symptoms of Binge-eating disorder? | Eating more rapidly than normal, Eating until uncomfortably full, eating when not hungry, and preferring to eat alone. |
| What are the symptoms of Borderline Disordered eating? | Have symptoms of eating disorders but do not meet the full diagnoses criteria for anorexia, bulimia, or binge eating disorder |
| How many calories are in 1 pound of fat? | 3,500 |
| How is resistance training beneficial to weight management? | Exercises your muscles with significant amount of force. |
| How is Cardiorespiratory training beneficial to weight management? | It conditions your heart (makes it stronger) and lungs and improve your metabolism. |
| How many pounds a week is recommended to lose for safe/permanent weight loss? | ½ to 2 pounds a week |
| How does fat function in the body? | Fat is the main source of stored energy in the body; it also cushions body organs and helps regulate body temperature |
| What nutrition and exercise recommendations are made for safe, permanent fat loss? | Keep a healthy diet and exercise. |
| What nutrition and exercise recommendations are made for safe, Muscle gain? | Do a lot of exercise and maintain a balance diet and eat a lot. |
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