Physical Education Final

Analyzing Food Labels:

• Serving Size: Note serving size and servings per container.

• Calories: Check total calories and calories from fat.

• % Daily Value: Use %DV to see if a food is high or low in nutrients (5% or less is low, 20% or more is high).

• Nutrients: Limit fats, cholesterol, sodium, sugars; get enough fiber, vitamins.

• Ingredients: Listed by weight; look for whole foods.

Hunger vs. Appetite:

• Hunger: Physiological need for food.

• Appetite: Psychological desire for food.

Basal Metabolic Rate (BMR):

• BMR: Energy used at rest for vital functions.

Factors Influencing Food Choices:

• Culture, social events, emotions, personal preferences, advertising, convenience, economic factors.

Daily Values (DV):

• DV: Reference amounts of nutrients to consume or not exceed daily.

\"Open Dates\" on Food Packaging:

• \"Expiration\" Date: Product should not be used after this date.

• \"Sell-By\" Date: Tells store how long to display.

• \"Best-If-Used-By\" Date: Best flavor/quality, not safety date.

Factors Determining Weight:

• Genetics, diet, physical activity.

Main Functions of the Digestive System:

• Digestion: Break down food.

• Absorption: Take in nutrients.

• Elimination: Remove waste.

Behaviors for a Healthy Digestive System:

• High-fiber diet, water, exercise, stress management, mindful eating.

Disorders of the Digestive System:

• IBS, Acid Reflux/GERD, Constipation.

Proper Food Safety Methods:

• Clean, Separate, Cook (to proper temps), Chill.

Risks of Underage Drinking:

• Impaired brain development, increased risk of alcohol dependence.

Effects of Alcohol on the Body:

• Liver damage, cardiovascular problems, neurological effects.

Risks of Drug Abuse:

• Addiction, health problems, social/economic consequences.

Controllable Risk Factors:

• Diet, exercise.

Four Dimensions of Health:

• Physical, mental/emotional, social, intellectual.

DECIDE Process:

• Define, Explore, Consider, Identify, Decide, Evaluate.

Five Central Traits of Personality:

• Openness, conscientiousness, extraversion, agreeableness, neuroticism.

Importance of Recognizing Emotions:

• Self-awareness, emotional regulation, communication, better decisions.

Causes of Stress:

• Life events, daily hassles.

General Types of Stressors:

• Biological, environmental, cognitive, personal behavior.

Changing Negative to Positive Thoughts:

• Challenge, reframe, practice gratitude.

Carbohydrates, Fats, and Proteins:

• Carbs: Energy; fiber.

• Fats: Energy; insulation; hormones.

• Proteins: Build/repair tissues; enzymes; immune function.

Organs of the Digestive System:

• Mouth: Breaks down food.

• Esophagus: Transports food.

• Stomach: Stores/mixes food.

• Small Intestine: Absorbs nutrients.

• Large Intestine: Absorbs water.

• Liver, Pancreas

Food Preparation and Storage:

• Prep: Cook to safe temps.

• Store: Refrigerate properly.

How Body Obtains Energy from Foods:

• Digestion, absorption, metabolism (ATP).

Metabolism:

• Chemical processes converting food to energy.

Fiber:

• Indigestible carb; adds bulk.

Energy Reserves:

• Glucose: Immediate energy.

• Glycogen: Stored glucose.

• Fat: Long-term storage.

Unsaturated vs. Saturated Fats:

• Unsaturated: Healthier, liquid.

• Saturated: Limit intake, solid.

Cholesterol:

• Waxy substance; high levels cause plaque.

Proteins and Amino Acids:

• Proteins are made of amino acids.

Vitamins, Minerals, and Water:

• Vitamins: Regulate functions.

• Minerals: Structural/metabolic.

• Water: Hydration.

Main Classes of Vitamins:

• Fat-Soluble: A, D, E, K; stored.

• Water-Soluble: C, B; not stored.

Antioxidants:

• Protect cells from damage.

Calcium:

• Strong bones; muscle function.

Potassium:

• Regulates blood pressure.

Iron and Sodium:

• Iron: Oxygen transport.

• Sodium: Fluid balance.
  Need more iron.

Dehydration:

• Losing more fluids than intake; drink fluids.

Seven Minerals:

• Calcium, phosphorus, potassium, sulfur, sodium, chloride, magnesium.

Importance of Water:

• Hydration, transport, temperature.

Guidelines for Healthful Eating:

• Variety, limit fats/sugars/sodium, control portions.

Handling Food Safely:

• Wash, cook, refrigerate.

Getting Most Nutrition:

• Nutrient-dense foods, limit empty calories.

Dietary Guidelines for Americans:

• Evidence-based recommendations for healthy eating.

Simple vs. Complex Carbs:

• Simple: Quick energy.

• Complex: Sustained energy.

Endurance in Physical Activity:

• Ability to sustain activity.

Ways to Strengthen During Workouts:

• Velocity, Acceleration, Change of Direction, Core, Lower/Upper Body Strength.