UNIT 4 PHYS ED 32

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29 Terms

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Macro Nutrients

Essential nutrients required in large amounts for energy and bodily functions, including carbohydrates, proteins, and fats.

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Micronutrients

Vitamins and minerals needed in smaller amounts for various bodily functions and overall health.

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Proteins

Form import parts of muscle, bones, blood, enzymes and hormones; they are made up of amino acids and are crucial for growth and repair.

EG: Fish, Meat, poultry, milk, nuts and legumes(beans and lentils) are all rich sources of protein.

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Carbohyrdates

Supply energy to cells in brain, nervous system, and blood, supply energy to muscles during exercise

eg grains, fuits, vegetables, and natural sugars

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Fat

Supply energy: insulate, support and cushion organs: provide medium for absorption of fat soluble vitamins

eg: Animal Foods, grains, nuts, seeds, fish, vegtibles

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Minerals

Help regulate body functions aid in growth and maintenance of body tissues: act as catalyst for releasing energy

Eg: found in most food groups

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Calories in Fat and percentage per diet

9 Calories per gram

20-35% of Diet

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Calories in Protein and percentage per diet

4 Calories per gram

10-25% of Diet

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Calories in Carbohydrates and percentage per diet

4 Calories per gram

45 - 65% of Diet

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Saturated Fats

Fats that are solid at room temperature, typically found in animal products and some plant oils. They can raise cholesterol levels and contribute to heart disease.

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Polyunsaturated Fats

Fats that are liquid at room temperature, found in fish, nuts, and vegetable oils. They are beneficial for heart health and can help lower bad cholesterol levels.

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Trans fatty Aid / Artificial trans fats

Fats found in highly processed food that can increase bad cholesterol and lower good cholesterol, raising the risk of heart disease.

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Simple Carbohydrates

Sugars

Single Sugar molecules

  • glucose

  • fructose

  • galactose

Double sugar molecules (pairs of single sugars)

  • sucrose or table sugar (fructose. + glucose)

  • maltose or malt sugar (2x glucose)

  • lactose or mil sugar (galactose + glucose)

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Complexe Carbohyrdates

Starches

  • grains (wheat, rye, rice, oats, barley)

  • legumes (dry beans, peas, lentils)

  • tubers and other vegetables (potatoes, yams, corn)

Fiber (nondigestable carbohydrates)

  • soluble (oats, barley, legumes) binds to cholesterol

  • insoluble (wheat bran, vegitables, whole grains) binds to water

  • RDA for fiber: 25 - 38 grams

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Carbohyrdate stats

Carbohydrates: 200 - 300 grams per day, RDA: 130g per day

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Added sugar stats

added sugars contribute about 250 - 300/ 13-17% of energy intake

Limit of 10% or 25-38 grams per day

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Formula for Protein intake

0.36g/lbs. * body weight or 0.8g/kg of body weight

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Food Label Calculations

Grams * cal/gram(Carb, Fat, Protein) = Cal (Carb, Fat, Protein)

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Healthy calorie intake for Women

Sedatarh

1800 <18

2000 18-64

1600 65+

Add +400 for Active or les for moderately active

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Healthy calorie intake for Men

Sedentary

2400 < 18

2600 18-64

2000 65+

Add + 400-800 for Active or moderatly active

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Saturated Fat Limit

10% at age 2 or 5-6%

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Sodium Limit

1 teaspoon, 2300mg

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Daily Intake for 2000 calorie diet

2 ½ cups of vegetables

1 cup of Fruits

6 oz of Grains - half should be whole grain

3 cups of milk or equivalent Dairy

5 ½ oz of proteins

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How many Americans are overweight

70%

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Essential Fat

men - 3-5% of body fat

women - 8-12% of body fat

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Non Essential Fat

Subcutaneous Fat

Visceral fat

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Total Body Fat

Essential + Non Essential Fat

Men - 18 – 24%

Women - 24% - 31%

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BMI - Formula

(Weight (lbs) / 2.2) / (Height (in) x 0.024)

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BMI Stats

  • Acceptable = BMI = 18.5-24.9 kg/m2

  • Overweight = BMI = 25-29.9 kg/m2

  • Obesity = BMI ≥ 30 kg/m2

Increase in BMI correlates to heart disease, type 2 diabetes, cancers, and hypertention