Wellness for Life Exam (Unit 2)

Macronutrients

Need a big quantity (carbs, protein, fat, water)

Micronutrients

Need a little (vitamins, minerals)

Nutrients

get energy

Calorie

amount of heat energy required to raise 1 gram of H2O to 1 degree Celsius

Carbs

Fast energy, sugar (simple, complex)

Simple Carbs

1 chain sugar, breaks down quickly, blood supply sugar, taste good (donuts, fruit, whitebread)

Complex Carbs

Multichain sugar, semi quickly use (potato, whole grains, brown rice, vegetables)

Fat (Lipids)

storage, warmth and protection, transportation for some micronutrients, adds flavor (unsaturated, saturated, trans)

Unsaturated Fat

fat that mostly comes from plants, can help with cholesterol, “healthier” fat (avocados, fish, some nuts, some seeds, olives, most of eggs)

Saturated Fat

fat that comes from animal products, raises the harmful cholesterol, waxing fat in blood that sticks to the artificial walls and causes vessel narrowing “clog your arteries” (fat on a steak, cheese, cow milk, bacon, some nuts, sausage)

Trans Fat

“fake” fat, manmade, take unsaturated fat and process it to contain traits of saturated fat, raises harmful cholesterol, very tasty, provides consistency, increases shelf life (expiration date, taste, texture)

Proteins

building blocks for tissue repair and growth, some energy but not the main focus (incomplete, complete)

Complete Proteins

Contain all 9 essential amino acids, essential AA get from diet only, animal products are complete

Incomplete Proteins

Do not contain all 9 essential amino acids, plant proteins are in this category, must combine two or more incomplete proteins to become complete and provide body w/ all 9 essential AAs (beans, rice, whole grains, nuts)

Water

not energy, helps body systems

Functions of Water

Digest/absorbs/transports nutrients, helps regulate body temp, carries waste out of body, lubricates our body parts, fluid balances-maintains balances w/ help from electrolyte

Cardio(vascular) Exercise

Aerobics, oxygen (running, biking, swimming)

Muscular Fitness

muscular improvements, (muscular strength, muscular endurance)

Muscular Strength

how heavy (high resistance, low reps), improves Basal Metabolic Rate

FITT

frequency, intensity, time, type