Health Fitness & Wellness Blueprint Flashcards

Flashcards covering key concepts from the Health Fitness & Wellness course, including physical health, nutrition, emotional health, and social & emotional learning.

What four main areas does this course cover?

Physical Health, Nutrition, Emotional Health and Wellness, Social and Emotional Learning

List some Positive Physical Health Habits.

Daily exercise, quality sleep, and good hygiene reduce stress, lower disease risk, and boost energy.

Unit 1 Mnemonic

"Body Doctors Fight Pesky Sicknesses"

What is the function of the skeletal system?

Provides structure, protects organs, enables movement with muscles.

What is the function of the Muscular System?

Enables movement, posture, stability, and heat production.

What is the function of the Nervous System?

The body’s control center; coordinates all voluntary and involuntary actions.

What is the function of the Cardiovascular System?

Circulates blood, delivering oxygen and nutrients, removing waste.

What is the function of the Respiratory System?

Brings in oxygen and expels carbon dioxide.

What is the function of the Digestive System?

Breaks down food, absorbs nutrients, expels waste.

What is the function of the Urinary System?

Filters blood, removes waste, balances fluids.

What is the function of the Immune System?

Defends against pathogens like bacteria and viruses.

What is the function of the Integumentary System?

Protects body; includes skin, hair, nails.

What is the function of the Endocrine System?

Produces hormones to regulate growth, metabolism, and balance.

What is the function of the Reproductive System?

Produces, nourishes, and transports reproductive cells (egg or sperm).

What is the mnemonic for the body's defense against pathogens like bacteria and viruses?

"W-O" – White blood cells and Organs (e.g., lymph nodes).

What is the Mnemonic for All Systems?

"Some Muscles Never Ever Cry Right During Ultimate Intra-Endurance Races"

What acronym helps remember transmission methods of communicable diseases?

"DIRT" – Direct, Indirect, Rbite, TContaminated.

What acronym helps remember types of germs?

"BFVP" – Bacteria, Fungi, Virus, Parasite.

What acronym helps remember common communicable diseases by system?

"Right Now It's Ur Really Drowsy" – Respiratory, Nervous, Integrated, Urinary, Reproductive, Digestive.

What acronym helps remember Examples of Noncommunicable Diseases?

"HEADED" – Heart Disease, Epilepsy, Asthma, Diabetes, Cancer.

What acronym helps remember Risk Types for Noncommunicable Diseases?

"CAN" – Controllable, Adjustable, and Not Adjustable.

What are the Five Components of Physical Fitness?

Cardiorespiratory Fitness, Muscular Strength, Muscular Endurance, Flexibility, Body Composition

What is the Mnemonic for The FITT principle?

"Fit Plan" – Frequency, Intensity, Time, Type.

What is the Mnemonic to Calculate Target Heart Rate?

"Max-220" – Start with 220, subtract your age for the maximum, then adjust for intensity.

What is the Mnemonic for Personal Hygiene?

"B.H.N.D.H." – Bathing, Handwashing, Nail care, Dental care, Hair care.

What is the Mnemonic for Injury Prevention?

"D.P.F.B.F." – Drowning, Poison, Fire, Burns, Falls.

What is the Mnemonic for First Aid and CPR?

"First and Fast" – First Aid, CPR compressions Fast to save lives.

What is the Mnemonic for Module 5, Sleep and Health?

"S.L.E.E.P."

What is the Mnemonic for Importance of Sleep?

"R.B.H." – Rest, Body repair, and Happiness.

What is the Mnemonic for Stages of Sleep?

"L.P.D.R." – Light, Preparation, Deep, REM (like a ladder guiding you through sleep stages).

What is the Mnemonic for Strategies for Better Sleep?

"S.E.T." – Schedule, Environment, and Timing.

What is the Mnemonic for Health Benefits of Sleep?

"M.I.S." – Mood boost, Immunity, and Sharper mind.

Which body system is responsible for bringing oxygen into the body and expelling carbon dioxide?

The respiratory system.

Which body system is responsible for transporting a constant supply of nutrients and oxygen to body cells?

The cardiovascular system.

Which symptoms are associated with MRSA?

Red bumps near a previous cut that are swollen, painful, warm to touch, and full of pus.

What is a controllable risk factor of coronary artery disease?

High cholesterol levels.

Which recommendation aligns with the U.S. Physical Activity Guidelines for school-aged children?

Complete 60 minutes or more of moderate to vigorous physical activity daily.

Which exercise is an example of a muscular endurance activity?

Cycling uphill.

What does the CDC recommend to prevent fire and burns?

Maintain home smoke alarms on every floor.

What is a recommendation for maintaining good dental hygiene?

Get a dental exam every six months.

Which sleep stage is characterized by slow breathing and heart rate that occurs before entering deeper sleep?

Stage 2.

What is an effective strategy for sleeping better?

Set a schedule to go to bed at the same time every day.

Name two types of nutrients.

Macronutrients and Micronutrients

What is the Mnemonic for nutrients?

"Macro means More, Micro means Mini."

List three Macronutrients.

Carbohydrates, Proteins, Fats

What is the Mnemonic for Carbohydrates?

"Carbs give you a Charge."

What is the Mnemonic for Proteins?

"Protein = Power to Build."

What is the Mnemonic for Fats?

"Fat for Flavor and Fullness."

What are the Fat-Soluble Vitamins?

Vitamins A, D, E, K

What is the Mnemonic for Fat-Soluble Vitamins?

"Fat-soluble ADEK"

What Vitamins are not stored and must be replenished regularly?

B-complex, C

What is the Mnemonic for Vitamins that need regular replenishment?

"B and C go with Tea"

What is the Mnemonic for Vitamin A?

"A for Eyes"

What is the Mnemonic for Vitamin B-complex?

"B for Brain and Body Energy"

What is the Mnemonic for Vitamin C?

"C for Citrus and Cuts"

What is the Mnemonic for Vitamin D?

"D for Daylight"

What is the Mnemonic for Calcium?

"Cows for Calcium"

What is the Mnemonic for Iron?

"Iron in the Blood"

What is the Mnemonic for Sodium?

"Sodium for Salt and Stability"

What is the Mnemonic for Potassium?

"Potassium Power"

What is the Mnemonic for Dietary Fiber?

"Fiber for Flow"

What is the Mnemonic for Dietary Guidelines?

"VEGgies, Whole Grains, Lean PROteins – All in MODeration (VEG PRO MOD)."

What is the Mnemonic for Focus on Variety?

"Variety Adds Vital Nutrients (VAVN)."

What is the Mnemonic for Limit Sugars, Saturated Fats, and Reduce Sodium?

"Limit Sugary Sweets and Salty Snacks (L4S)."

What is the Mnemonic for Shift to Healthier Food and Beverage Choices?

"Switch to Smart Choices (SSC)."

What is the Mnemonic for Support Healthy Eating Patterns?

"Set Healthy Habits Everywhere (SHE)."

What is the Mnemonic for Use MyPlate?

"My Plate Promotes Portions (MPP)."

What is the Mnemonic for Calorie-Based Eating Patterns?

"Calories Count with Customized Portions (CCCP)."

What is the Mnemonic for Promote Healthy Snacking?

"Smart Snacks Satisfy (SSS)."

What is the Mnemonic for Read Nutrition Facts Labels?

"Labels Let You Learn (LLL)."

Which macronutrient does an athlete need to build muscle?

Protein.

Which vitamin is water-soluble?

Vitamin C

Fill half of each plate with what?

Fruits and vegetables.

Which type of food should individuals limit according to the current Dietary Guidelines for Americans?

Chicken nuggets.

Which food item will vegans include in their diet?

Nuts.

Which food would be restricted in a gluten-free diet?

Pasta.

Which strategy can help individuals maintain a healthy body weight?

Planning a mid-afternoon snack of carrots and hummus.

What is the Mnemonic for Vegetarian Diets?

"Vegs Love Organic Foods

What is the Mnemonic for Therapeutic Diets?

"Fats Low, Calories Low, Protein High, Carbs Bye!"

What is the Mnemonic for Diabetic Diet?

"Stay Steady on Sugar (SSS)"

What is the Mnemonic for Gluten-Free Diet?

"Goodbye Gluten"

What is the Mnemonic for Food Selectivity?

"Pick and Choose"

What is the Mnemonic for Religious/Ethical Restrictions?

"Beliefs Shape Bites"

What is the Mnemonic for Food Allergies

"Allergic – Avoid or Alert!"

What is the Mnemonic for Food Intolerances?

"Intolerance Irritates Internally"

What is the Mnemonic for Differences between Allergies and Intolerances?

"A-Immune, I-Intestine"

What is the Mnemonic for healthy body weight?

"Healthy Weight, Happy Life "

What is the Mnemonic for Assessing Body Weight: BMI

"BMI Means Balance Monitoring"

What is the Mnemonic for Understanding Caloric Balance?

"Calories In, Calories Out"

What is the Mnemonic for Exercise Regularly?

"Move to Maintain"

What is the Mnemonic for Mindful Eating and Balance

"Eat Smart, Not Less "

What is the Mnemonic for Beverage Choices

"Drink Right, Stay Light "

What is the Mnemonic for Avoid Added Sugars:

"Sugar Seek, Substitute Sweet"

What is the Mnemonic for Control Portions?

"Portion Power"

What is the Mnemonic for School Breakfast Program (SBP)?

"Breakfast Boosts Brains "

What is the Mnemonic for National School Lunch Program (NSLP)?

"Lunch for Learning"

What is the Mnemonic for Team Nutrition?

"Teams Teach Nutrition"

What is the Mnemonic for CDC Healthy Schools?

"Healthy Schools, Healthy Kids"

What is the Mnemonic for Clean food safely?

"Clean, Mean Germ-Free"

What is the Mnemonic for Separate food safely?

"Separate to Save Health"