Comprehensive Health and Fitness Quizlet: Nutrition, Exercise, and Substance Use

What are three benefits of physical activity?

Mood enhancement, better sleep, improved self-esteem.

What are the 11 health and skill related elements of fitness?

Body composition, cardiorespiratory endurance, flexibility, muscular strength, muscular endurance, agility, balance, coordination, power, reaction time, speed.

What does the F.I.T.T formula stand for?

Frequency, Intensity, Type, Time.

How do you measure your maximum heart rate?

220 minus your age.

How do you treat minor sports injuries? Name one minor sports injury.

Treat with P.R.I.C.E: Protection, Rest, Compression, Elevation. Minor sports injury: Blisters.

What are two factors that have contributed to reduced tobacco use among teenagers?

Family values, no smoking policies.

What is the difference between hunger and appetite?

Hunger is a natural drive; appetite is a desire for food.

What percentage of a person's maximum heart rate is the target heart rate?

50% - 85% of maximum heart rate.

List the essential nutrients.

Carbohydrates, proteins, fats, vitamins, minerals, water.

What are dietary supplements?

Products that supply one or more nutrients as a supplement to healthful foods.

What type of carbohydrate does your body need but cannot digest?

Fiber.

What is tar?

A thick, sticky, dark fluid produced when tobacco burns.

What is the addictive drug found in tobacco leaves?

Nicotine.

Name two long-term health conditions that may result from smoking.

Lung cancer, chronic bronchitis.

What is the difference between a stimulant and a depressant? Provide an example for each.

Stimulant speeds up the central nervous system (e.g., Nicotine); depressant slows it down (e.g., Alcohol).

List the four steps in refusing alcohol.

State position, suggest alternatives, use clear body language, leave if required.

Which nutrients provide energy and which do not?

Provides: carbohydrates, fats, proteins. Does not provide: water, vitamins, minerals.

How many minutes per day should the average person aim to exercise?

60 minutes per day.

What is the difference between aerobic and anaerobic exercise?

Aerobic is with oxygen; anaerobic is without oxygen.

Name one mental/emotional, social, and physical benefit of regular physical activity.

Mental/emotional: boosted self-esteem; social: increased confidence; physical: lowering risk for disease.

What is the difference between physiological dependence and psychological dependence?

Psychological: belief that a drug is needed to feel good; physiological: chemical need for a drug.

List two examples of aerobic and anaerobic exercises.

Aerobic: running a mile, swimming; anaerobic: weight lifting, calisthenics.

List three short-term effects of tobacco use.

Yellow teeth, bad breath, dulled taste buds.

List the six factors that influence alcohol's effects on an individual's BAC.

Body weight, gender, rate of consumption, food intake, alcohol type, genetics.

Name two environmental factors that might influence what we eat.

Culture, family.

List the three eating disorders discussed in our Managing Weight and Eating Behaviors unit.

Binge eating, bulimia nervosa, anorexia nervosa.

What is the formula for body mass index?

Weight x 703 divided by height in inches squared.

List the three stages of a workout.

Warm-up, workout, cool down.

What is the general recommendation for daily calorie intake for teenage boys and girls?

Boys: 2200 calories; Girls: 1800 calories.

How are the six essential nutrients related to the five major food groups?

The six essential nutrients can be found in the five major food groups.

Compare and contrast saturated fats, unsaturated fats, and trans fats in terms of their food sources and health effects.

Unsaturated fats improve heart health; saturated fats can raise bad cholesterol; trans fats raise bad cholesterol and lower good cholesterol.

How is your heart rate related to an exercise program?

Knowing your heart rate helps you understand which workouts improve your athletic performance.

What is the recommended daily limit for added sugars for the average American?

Less than 50 grams.