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WGU Mod. 4 H&Fitness
WGU Health and fitness
| Question | Answer |
|---|---|
| The constituents of food that sustain us physiologically: | proteins, carbohydrates, fats, vitamins, minerals, and water. |
| These are the substance in food needed to support life functions. | Nutrients |
| What provides energy that the body needs. | Nutrients |
| This is the amount of heat energy required to raise the temperature of one kilogram of water one degree Celsius. | A kilocalorie (Calorie) |
| This is the minimum amount of energy required by the body to maintain essential body functions (e.g., to maintain a normal body temperature, muscle tone, respiration) when at rest. | Basal metabolism |
| The three categories of nutrients provide for caloric energy is: | carbohydrates, lipids, and proteins |
| What is second to oxygen in importance to body functioning. | Water |
| A person can survive longer without _____ than without _____; there can be no life without _____. | food/water; water |
| What transports nutrients to and waste products from the cells and what helps regulate body temperature. | Water |
| What is lost through exhaled air. | Water |
| Recommended daily intake is the equivalent of _______ glasses of water. | six to eight |
| Much of water intake is gained from what. | solid foods |
| About ___ different nutrients are needed to maintain health. | 50 |
| No food contains all the nutrients needed, not even _____, which is highly regarded in our society. | milk |
| Best way for a person to get all the essential nutrients without overeating is to choose food with ______. | high nutrient density |
| This is combinations of two monosaccharides. | Disaccharide |
| This is the polysaccharide form in which glucose is stored in the liver. | Glycogen |
| What is inorganic, indestructible elements that aid physiological processes. | Minerals |
| calcium, phosphorus, potassium, sulfur, sodium, chlorie, and magnesium are what? | The major minerals needed by the body |
| What mineral = milk, cheese, sardines, salmon, green vegetables. | Calcium |
| What mineral = milk, cheese, lean meat | Phosphorus |
| What mineral = oranges, bananas, dried fruits. | Potassium |
| What mineral = eggs, poultry, fish | Sulfur |
| What mineral = table salt, beef, eggs, cheese | Sodium |
| What mineral = table salt, meat | Chloride |
| What mineral = green vegetables, whole grains | Magnesium |
| After organic compounds have been oxidized, what remain to form actual body parts. | minerals |
| Calcium, magnesium, and phosphorus are components of what? | the bones and teeth |
| What contribute to the osmotic pressure of body fluids and to the maintenance of neutrality—the acid-base balance of the blood and body tissues. | Minerals |
| Daily recommended intake is 2,400 milligrams (mg) | Sodium |
| 2,400 mg of what = 6grams of salt = one level teaspoon of salt | sodium |
| What plays an essential role in the regulation of fluids and blood pressure. | Sodium |
| What deficiency causes anemia and is a major health problem. | Iron |
| Deficiency of what causes chronic fatigue, sensitivity to cold, edginess, depression, sleeplessness, susceptibility to colds and infections, and functional impairments in work performance, behavior, and intellectual development. | Iron |
| Deficiency of what mostly occurs in infants, adolescent males, and females in childbearing years. | Iron |
| What essential organic compounds that promote growth and reproduction and help maintain life and health and prevent disease. | vitamins |
| What are classified as either fat-soluble or water-soluble? | vitamins |
| These vitamins dissolve in fat and are found in the fatty parts of food and body tissues. | Fat Soluble |
| What are stored in the body until needed? | Fat Soluble vitamins |
| A, D, E, and K are transported by lipids through the body and are considered what kind of vitamins? | Fat Soluble |
| What promotes growth and health of body tissues and enhances vision by helping the retina function properly. | Vitamin A |
| What is essential for calcium absorption and thus is needed to prevent and cure rickets, a deficiency disease in which bones fail to harden. | Vitamin D |
| What is an activator in certain enzyme reactions, and it protects vitamins A and C from being used up too quickly. | Vitamin E |
| What is essential for the synthesis of prothrombin, a substance needed for normal blood coagulation. | Vitamin K |
| What vitamins dissolve in water and are associated with the watery parts of food and body tissues. | Water soluble vitamins |
| These vitamins are not stored in the body. | Water soluble |
| What vitamin excess is excreted in the urine. | Water soluble |
| The B vitamins and Vitamin C are what kind of vitamins? | Water soluble |
| What vitamin helps body systems combat stress and maintain energy reserves. | The B-complex group |
| What vitamin is necessary for carbohydrate metabolism | B1-thiamin |
| What vitamin helps body cells use oxygen, promotes tissue repair, and helps the nervous system function properly | B2-riboflavin |
| What vitamin is essential to growth | B3-niacin |
| What vitamin helps increase vitality and influences glandular functions | B5-pantothenic acid |
| What vitamin is necessary for healthy teeth and gums and maintain normal body cholesterol and aids in the production of antibodies | B6-pyridoxine |
| What vitamin works in conjunction with folic acid and iron to build normal blood cells. | B12-cobalamin |
| What vitamin prevent pernicious anemia, folic acid aids in the proper growth and reproduction of blood cells and contributes to healthy skin, and biotin is necessary for the proper use fats carbohydrates and protein and helps produce antibodies. | B12-cobalamin |
| What vitamin is vital in preventing scurvy, in the formation and maintenance of collagen, in the normal metabolism of some amino acids, and in the function of the adrenal glands. | Vitamin C |
| Substances believed to protect active people from oxidative stress and resultant tissue damage at the cellular level. | Antioxidants |
| These are substances that eliminate free radicals and thus, protect our body from harm. | Antioxidants |
| These play a vital role in preventing heart disease and certain types of cancer. | Antioxidants |
| These act as scavengers by binding to free radicals, thus preventing them from causing damage. | Antioxidants |
| This protection includes a variety of enzymes that destroy free radicals, as well as food components, such as ... | the antioxidant vitamins C and E and beta-carotene (a precursor of vitamin A). |
| Eating foods that boost _____ defenses minimize free radical damages. | antioxidant |
| What is found in fruits and vegetables | Vitamin C |
| What is found in carrots, cantaloupe, dark green leafy vegetable, and vegetable-based soups | Beta-carotene |
| What is found in vegetable oils, wheat germ, nuts, and green leafy vegetables. | Vitamin E |
| To establish this is to select foods each day from the types identified from the MyPyramid. | a balance diet |
| Stay within your daily calorie needs, be physical active for at least 30 minutes most days of the week, about 60 minutes a day of physical activity may be needed to ... | prevent weight gain |
| for this, at least 60 to 90 minutes a day of physical activity may be required | sustaining weight loss |
| One size doesn't fit all | My Pyramid Plan |
| Reminds consumers to make healthy food choices and be active every day. | My Pyramid Plan |
| Daily physical activity is recommended | My Pyramid Plan |
| Moderation | My Pyramid Plan |
| Wider base stands for food with little or no solid fats or added sugars. | My Pyramid Plan |
| Narrow top area stands for foods containing more added sugars and solid fats. | My Pyramid Plan |
| The more active you are the more foods can fit into your diet | My Pyramid Plan |
| Proportionality of each food group | My Pyramid Plan |
| The widths suggest how much food a person should choose from each group. | My Pyramid Plan |
| Widths are not exact proportions. | My Pyramid Plan |
| 5 food groups and oils. | My Pyramid Plan |
| Small steps can improve diet and lifestyle each day. | My Pyramid Plan |
| Eat 6 oz. everyday- 6 to 11 servings-make half your this whole; | Grains |
| Whole this products contain more fiber, vitamins, and minerals than refined products. | Grain |
| Eat 2 ½ cups every day-3 to 5 servings daily with least 1 which provides vitamin A-vary your this | Vegetables |
| These are usually good sources of vitamin A and C, carbohydrates and fiber. | Fruits & Vegetables |
| . Dark green, leafy vegetables such as spinach, kale, collard greens, mustard greens, and broccoli are high in _____. | calcium and vitamins A and C |
| Orange vegetables like carrots, squash, and sweet potatoes also high in this. | vitamin A |
| Eat 2 cups every day-2 to 4 servings daily at least 1 which provides vitamin C | Fruits |
| Get 3 cups everyday; for kids aged 2 to 8, it’s 2 cups- 2 to 3 servings | Milk |
| Does low fat milk and cheese have the same amount of vitamins and minerals as whole fat milk and cheese? | Yes |
| Eat 5 ½ oz. every day-2 to 3 servings daily which is 3 ounces | Meat & Beans |
| How should you cook your meat? | Bake it, broil it, or grill it. |
| Choose more of what kind of proteins? | fish, beans, peas, nuts, and seeds |
| Meat, poultry, fish, and eggs also dried beans and peas are high in what? | protein and iron |
| This on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label. | The size of the serving |
| This provide a measure of how much energy you get from a serving of this food. | Calories |
| These are based on the Daily Value recommendations for key nutrients but only for a 2000 calorie daily diet. | The % Daily Values (% DVs) |
| the nutrients that Americans eat a lot of are fat, cholesterol, and sodium may increase your risk of what chronic diseases? | heart disease, some cancers, or high blood pressure |
| Basic nutrients that supply the body with the energy needed to sustain normal activity. | Carbohydrates |
| The metabolism of glucose, component of this, is the most significant source of energy. | Carbohydrates |
| 4 calories are produced per gram of these. | Carbohydrates & Proteins |
| If the lack of this in a diet, then proteins and fat are metabolized to produce needed energy. | Carbohydrates |
| This is the only energy source used by brain cells and acts as the most common energy source. | Glucose (Carbohydrates) |
| This must be constantly replenished in the blood, either by eating or by breaking down glycogen that is stored in the liver and muscles. | Carbohydrates |
| 60% of what should be comprised in a child’s total caloric intake. | Carbohydrates |
| The essential constituents of nearly all body cells. | Proteins |
| The key elements of antibodies, enzymes, and hormones. | Proteins |
| Necessary for the development and repair of bone, muscle, skin, and blood. | Proteins |
| These are essential nutrients. | Proteins |
| No organism can live and almost no biological process can take place, without these. | Proteins |
| These are presented in every cell, in enzymes, and in body secretions. | Proteins |
| These help build new cells and tissues in growing children. | Proteins |
| These repair damaged tissues; maintain tissues that are already built. | Proteins |
| These play a role in the manufacture of blood, enzymes, hormones, and human milk. | Proteins |
| Antibodies, which combat infection, are synthesized from these in response to infectious agents. | Proteins |
| 10 to 12% of this should be the total caloric intake for a child or adult. | Proteins |
| Most children require about 60 grams of this daily. | protein |
| Milk and meat products including poultry are excellent sources of this. | protein |
| Corn is deficient in the amino acids isoleucine and lysine, so it is often eaten with beans (which lack the tryptophan and methionine found in corn)these are eaten together why? | A vegetarian diet must have enough protein to support normal growth and development. |
| wheat is deficient in lysine, so it may be combinded with beans for nutritional completeness. These are eaten together why? | A vegetarian diet must have enough protein to support normal growth and development. |
| Cereal grains, vegetables and fruits contain vegetable protein, which must be augmented by other protein sources, as in tortillas and beans combined. | A vegetarian diet must have enough protein to support normal growth and development. |
| Peanut protein is combined with wheat, oat, corn, rice, or coconut. | A vegetarian diet must have enough protein to support normal growth and development. |
| Soy protein is combined with corn, wheat, rye, or sesame. | A vegetarian diet must have enough protein to support normal growth and development. |
| Non-meat sources of protein include what? | soybeans, dried beans, nuts, and dairy products. |
| Proteins that are lacking one or more of the essential amino acids is called? | Incomplete protein |
| This is a smaller structure made up by protein molecules. | Amino acids |
| How many amino acids are termed essential in adult? | 8 amino acids |
| How many amino acids are termed essential in infants? | 9 amino acids |
| These are the building blocks necessary for performing many body functions. | amino acids |
| Which amino acids are synthesized by the body? | Nonessential |
| Which amino acids must be provided by the diet? | essential |
| These are required for good health. | Lipids |
| These are organic compounds that do not readily dissolve in water | Lipids |
| Triglycerides (neutral fats), phospholipids, steroids, are types of what? | Lipids |
| These provides much of the stored energy of the body. | Lipids (triglycerides) |
| These insulate body organs against changes in environment temperature due to fat deposits. | Lipids |
| These protect the organs and underlying tissues by acting as a shock absorber. | Lipids |
| These serve as carriers for absorption of the fat-soluble vitamins (A, D, E, and K) | Lipids |
| These have roles in such key functions as regulating blood pressure and gastrointestinal motility, and the lipoprotein. | Lipoid substances |
| LDL | Bad cholesterol |
| HDL | Good cholesterol |
| These fatty acids are mostly found in foods of animal origin such as animal fat, beef, butter, chicken eggs, and whole milk. | Saturated |
| These fatty acids are mostly found in foods of plant origin, including vegetable oils (corn, olive, soybean, peanut, and safflower oils) and some seafood. | Unsaturated |
| Olive and canola oils are particularly high in _____ fats. | monounsaturated |
| Vegetable oils (not including olive and canola), nuts, and high-fat fish are sources of _____ fats. | polyunsaturated |
| This is a generic term for non-digestible carbohydrates (including cellulose, lignin, and pectin) and found in plants. | Dietary Fiber |
| This is beneficial to promote normal laxation (bowel movements). | Fiber |
| This may help reduce heart disease, some cancers (colon cancer), obesity, hemorrhoids, and diverticular disease. | Fiber |
| Recommended daily intake is 20 to 30 grams with an upper limit of 35 g per day for what? | Fiber |
| What is the recommended daily intake for children? | age + 5 grams |
| All the cholesterol the body needs is made by the what? | liver |
| What is used to build cell membranes and brain and other nervous tissue. | Cholesterol |
| This helps the body produce steroid hormones needed for the regulation of blood sugar, salt and water balance, production of bile acids needed for digestion and reproduction. | Cholesterol |
| High levels of these in the diet are linked to heart disease and certain cancers, along with atherosclerosis. | saturated fat and cholesterol |
| 9 calories per ___ gram | fat |
| No more than 30% of ___ should comprise of the total calories consumed. | fat |
| Implies that the individual is not getting enough nutrients. | Under nutrition |
| This can occur even if the person is consuming more than enough calories. | Under nutrition |
| When one is _____,the available proteins and carbohydrates are depleted, and the body begins to burn fat reserves. | undernourished |
| The available proteins and carbohydrates are depleted, and the body begins to burn fat reserves. This process is? | ketosis |
| This may cause blood sugar imbalances, lower basal metabolic rate, produce dehydration, provoke heart irregularity, inhibit growth, delay maturation, limit physical activity, and interfere with learning. | Under nutrition |
| This is an imbalance of proper nutrients. | Malnutrition |
| An inaccurate perception of one’s own nutritional state. | Anorexia Nervosa |
| A person with this is hungry, but denies the hunger because of an irrational fear of becoming fat. | Anorexia Nervosa |
| self starvation | Anorexia Nervosa |
| food preoccupation and rituals | Anorexia Nervosa |
| compulsive exercising | Anorexia Nervosa |
| often an absence of menstrual cycles | Anorexia Nervosa |
| May also use large quantities of laxatives | Anorexia Nervosa |
| Most common cause of death in a long-time this is a low level of potassium in the blood, which can cause an irregular heartbeat. | Anorexia Nervosa |
| cause of death in a long-time this are starvation, infections, dehydration due to over use of laxatives, and suicide due to depression. | Anorexia Nervosa |
| These people are typically compulsive, perfectionist, and very competitive. | Anorexia Nervosa |
| recurring periods of binge eating, then purge | Bulimia |
| Warning signs: disappearance of large amounts of food in short amount of time | Bulimia |
| Warning signs: unusual swelling of cheeks or jaw area | Bulimia |
| Warning signs: frequent trips to the bathroom after eating | Bulimia |
| Warning signs: rigid exercise regimen | Bulimia |
| Warning signs: calluses on the back of hands and knuckles from self-induced vomiting | Bulimia |
| Warning signs: discoloration or staining of the teeth | Bulimia |
| Warning signs: creation of complex lifestyle schedules or rituals | Bulimia |
| Warning signs: withdrawal from usual friends and activities | Bulimia |
| Health signs:Electrolyte imbalance is caused by dehydration and loss of potassium and sodium from the body as a result of purging behaviors. | Bulimia |
| Health signs:Inflammation and possible rupture of the esophagus from frequent vomiting. | Bulimia |
| Health signs:Tooth decay and staining from stomach acids released during frequent vomiting. | Bulimia |
| Health signs:Chronic irregular bowl movement and constipation as a result of laxative abuse. | Bulimia |
| Health signs:Gastric rupture is an uncommon but possible side effect | Bulimia |
| Organic compounds | carbohydrates, fats, and proteins |
| Inorganic compounds | minerals |
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ldepaepe
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