Module 1 (Chapters 1-3)
Quiz yourself by thinking what should be in
each of the black spaces below before clicking
on it to display the answer.
Help!
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Name the 5 components of Health Related Fitness | show 🗑
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show | Sedentary Death Syndrome
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show | 150 mins mod or 75 min vig. of aerobic activity/week and RT at least twice working on all major muscle groups/week
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Resting, Moderate and Vigorous exercise intensity levels in METs | show 🗑
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show | Ingestion, digestion, absorption, transport and metabolism
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Defined as the substance within food that performs psychological or biochemical functions in the body | show 🗑
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show | Carbs, fats, proteins, water, vitamins, minerals
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Primary sources of providing energy for metabolism | show 🗑
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show | Protein
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show | Consume in moderation and combine w/ exercise
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show | Healthy Prudent Diet
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What types of foods are rich in carbs and fibers according to HPD? | show 🗑
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What are the fat recommendations according to the HPD? | show 🗑
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show | Strength, power, speed, endurance and sport specific motor skills
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show | Promote health, promote adaptations to training, recover quickly and perform optimally
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show | Carbs- Not enough and Bad Fats- Too much
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What aspects of food intake can be modified in order to optimize performance? | show 🗑
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Techniques or substances used to enhance performance beyond training | show 🗑
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What aspects of fitness are nutritional ergogenic aids intended to improve? | show 🗑
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show | Increase absorption, storage and utilization during exercise
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Why would an athlete use a protein supplement? | show 🗑
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show | Nutrient deficiencies
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show | Nutritional Quackery
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Promising good quick improvement, sponsored by star athletes, promise the impossible or studies based off a single study are generally good indicators of what? | show 🗑
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show | Epidemiological Research
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What types of research provide strong evidence of findings? | show 🗑
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show | Leisure Time Physical Activity (LTPA)
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show | Thermogenesis (TEF)
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show | Glycogen
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A supplement or nutrient that has proven to be beneficial | show 🗑
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show | Essential nutrients
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show | Macronutrients (Carbs, proteins, fats and water)
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show | Micronutrients (Vitamins and Minerals)
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show | 1. Amount that prevents nutrient deficient disease 2. Amount that may reduce risk of health problems 3. Amount that may increase health risks
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Part of the Dietary Reference Intake, this recommends the avg daily intake to meet nearly all nutrient intake requirements for healthy individuals | show 🗑
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show | Acceptable Macronutrient Distribution Range (AMDR)
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show | UL (Tolerable Upper Intake Level)
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show | Support muscle growth/development, regulate metabolic processes and provide adequate energy for weight control
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show | 45-65% (Grains, Veggies, Fruits)
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AMDR for fats and their primary sources | show 🗑
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show | 10-12% (Up to 35% for athletes and adolescents) (Plant sources, fish, poultry, lean meats and dairy products)
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This system provides groups of food that contain similar amounts of cals, carbs, fats and proteins that can be used to create a balanced diet for all individuals | show 🗑
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show | Nutrient Density
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Sugar should account for what % of your DV? | show 🗑
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The primary deficiency concern for vegetarians? | show 🗑
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show | Less nutrient dense and not all plants contain essential AA
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show | Natural-plant foods
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show | Daily Value (DV)
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An illness onset by food intake that occurs 24 hours after consumption and can result in a temperature spike | show 🗑
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An illness onset by food intake that occurs hours after consumption and does not result in a temperature spike | show 🗑
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show | Add flavor, enhance color, improve texture and preserve food
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Dietary guidelines almost all athletes should follow that will provide adequate nutrient intake | show 🗑
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Seen when the body makes adjustments in its energy systems during training to become more effective | show 🗑
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Composition and timing of precompetition meal in order to provide adequate energy in blood and muscles for prolonged exercise performance | show 🗑
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Post-competition meal to promote recovery | show 🗑
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show | Sports Drinks
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show | Iron
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show | Fat
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According to Atkins Diet, which nutrient is low in fiber (thus allows high consumption without getting full) and is absorbed quickly which leads to increased BS and insulin response, where the insulin turns calories into fats | show 🗑
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According to Atkins Diet, which nutrient is high in fiber (thus fills you up before intake of too many cals) and has a slow absorption rate so it avoids a rise in BS | show 🗑
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show | Omega 3's
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show | Atkins Diet
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An optimal diet is low/high in which type of carbs? | show 🗑
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This method measures PA levels based on the amount of oxygen consumed | show 🗑
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The most common measure of energy, equal to 1 g raising the temp of 1 g of water 1 degree C | show 🗑
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show | ATP
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The largest amounts of energy in the body are which nutrient and in what form are they stored? | show 🗑
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Energy system for immediate use of energy, used for 1-10 sec. of max anaerobic power because it does not use oxygen to produce ATP | show 🗑
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Energy system used to replenish ATP with glucose for 30-120 seconds of anaerobic exercise | show 🗑
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The use of oxygen for glucose replenishment of ATP | show 🗑
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show | Lactic Acid
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show | Oxygen Energy (Aerobic) System
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Use of oxygen to transform fats into ATP to be used as energy production at lower intensities of exercise | show 🗑
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Constructive metabolism that builds up muscle | show 🗑
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Destructive metabolism that breaks down complex body components into simpler ones | show 🗑
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Defined as how rapidly the body uses its energy stores | show 🗑
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Energy needed to support organ activity in a resting state, accounts for 40-50% of TDEE | show 🗑
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show | RMR
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show | Slow Twitch
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show | Fast-Twich
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The point at which metabolism shifts to the use of Lactic Acid Energy System during exercise | show 🗑
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The highest amount of oxygen consumed during exercise, used to measure EE during exercise | show 🗑
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Defined as intense training w/ short recovery period that leads to physical and mental illness | show 🗑
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show | Fats
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To hide a column, click on the column name.
To hide the entire table, click on the "Hide All" button.
You may also shuffle the rows of the table by clicking on the "Shuffle" button.
Or sort by any of the columns using the down arrow next to any column heading.
If you know all the data on any row, you can temporarily remove it by tapping the trash can to the right of the row.
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Created by:
hameister