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Exercise/Wellness
Midterm Exam
| Question | Answer |
|---|---|
| What are the five principles for sticking with an exercise program? | Commit to a healthy lifestyle for you and only you; incorporate the three regimental building blocks; an exercise regimen should be fun and uncomplicated; variety in exercise is really the spice of fitness; fitness must be consistent. |
| The three building blocks are: | a healthy diet, exercise, and good posture. |
| What are mini-meals? | Small meals you eat every 3 to 4 hours. They allow you eat to eat throughout the day without feeling bogged down and tired. They also help to speed up your body's metabolism (the rate at which it burns calories). |
| On a daily basis, the six nutrients we need to live are: | carbohydrates, proteins, saturated fats, unsaturated fats, minerals, and water. |
| What are carbohydrates? | An excellent energy source that protects muscles in the body. The food group that when overlooked and overloaded turns into fat. Divided into two categories: simple and complex. Simple are low-nutrient density foods while complex are high-nutrient density |
| Proteins are: | foods such as beans, fish, poultry, plants, egg whites, and meats that are used to build new cells, maintain tissues, and synthesize new proteins. Supplies the body with amino acids. |
| What does fat do for our bodies? | Cushions our vital organs, insulates our bodies, and stores energy for later use. Provide more than twice the energy as the same amount of protein or carbohydrates. Important in energy production, temperature regulation, and distribution of vitamins ADEK. |
| Saturated fats are: | usually found in meat and dairy products and are solid at room temperature. Vegetable oils also contain large proportions of it. Too many can clog arteries and increase your chances of heart disease. |
| What are unsaturated fats? | Fats usually liquid at room temperature and are generally associated with plant sources and include olive oil, canola oil, and natural peanut butter. Fish and chicken also hold it. Better to cook with. |
| Minerals are: | elements that originate in the Earth and cannot be made by living systems. We obtain them directly from plants and indirectly from animal sources. Need to present for the maintenance of health. Important for body structures and controlling body processes. |
| What are the four minerals found in the largest quantities (in the body)? | Calcium, iron, magnesium, and potassium. |
| Water: | is the most important nutrient. Makes up more than one-half your body weight. Is fat-free, cholesterol free, low in sodium, and without calories. Serves as the medium for all metabolic reactions. |
| What does water do for the body? | Regulates body temperature and carries nutrients to cells, aids in digestion and excretion of waste products, and necessary for all chemical reactions within the body. |
| Most adults need at least: | 8-10 glasses of water per day. |
| What may dark gold urine indicate? | A water deficiency assuming no influence from medications or nutrient supplements. |
| Fiber is a nonessential nutrient that consists of the indigestible components of plants and that aids in: | proper digestion. |
| What is the easiest way to increase fiber content in diet? | To increase the consumption of unrefined carbohydrates. Anything whole-grain. |
| It is recommend that people consume: | 20-35 grams of fiber per day. |
| Why is good posture important? | It will automatically give you a stomach that appears flatter and have you looking taller, trimmer, and fitter. Also fixes the body's alignment and positioning with respect to the force of gravity. |
| The four main abdominal muscles are the: | transversus abdominus, rectus abdominus, external oblique muscles, and internal oblique muscles. |
| What are the components of an aerobic workout? | Warm-up, static stretch, aerobic routine, aerobic cool down, flexibility cool down stretch, toning and conditioning, and relaxation/stretch. |
| The vertebral column is separated into the four following groups: | cervical (1-7), thoracic (8-19), lumbar (20-24), sacrum, coccyx (26-30 depending). |
| What muscle groups are on the anterior face of the human body? | Deltoid, pectoralis major, biceps brachii, external obliques, rectus abdominis, iliopsoas, quadriceps, and tibialis anterior. |
| The muscles that can be seen on the posterior face of the human body include the: | trapezius, deltoid, triceps brachii, latissimus dorsi, gluteus medius, gluteus maximus, hamstrings, gastrocnemius, achilles tendon, and soleus. |
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