High School Health Unit 2

What are the five means of measuring physical fitness?

1. Cardio-respiratory 2. muscular 3. endurance 4. composition 5. flexibility

What are the seven rules when choosing your diet?

1. Eat a variety of foods 2. Balance the food you eat with physical activity-maintain or improve your weight 3. Choose a diet with plenty of grain products, vegetables, and fruits 4. Choose a diet that includes oils but is low in fat, saturated fat, and cholesterol. 5. Choose a diet moderate in sugars 6. Choose a diet moderate in salt and sodium 7. Avoid alcoholic beverages

1 kg of water 1 degree Celsius

A calorie is the amount of heat needed to raise the temperature of __________.

It is important to know the right serving of foods to help you maintain a balanced diet.

According to the My Plate and other related charts, why is it important to know what a "serving" is?

Glucose

During digestion, carbohydrates are broken down into simple sugars. The most important one is ________.

Fat

Excess fat, whether saturated or unsaturated, is stored as ______

Taste buds allow us to identify which foods are good or bad for us.

How do taste buds help us to eat better?

Eating patterns need to be regulated according to nutrients, calories, and fat contents.

In addition to taste buds, what should also guide our eating habits?

65-70

The average adolescent should consume no more than ___________ grams of fat per day.

Unsaturated

The consumption of __________ fats causes the rise of high-density lipoprotein in the blood.

13

There are ______ minerals used by the human body to maintain health.

What is the best way to improve cardiorespiratory fitness?

To participate in aerobic exercise

Small

Trace elements are needed by the body in ________ amounts.

False

True or False: Anorexia nervosa is an eating disorder whereby a person cannot stop eating.

True

True or False: Dairy products provide a source of calcium and protein.

False

True or False: Feelings of satisfaction is the body's way of telling you to continue eating.

False

True or False: Like meat, beans are considered a complete protein.

Glycogen

Unused glucose that is converted to ________ is stored in the liver.

Fat

Vitamins A, D, E, and K are dependent upon _____ for their absorption by cells.

Chemical substances that are absorbed by the body through the process of digestion.

What are nutrients?

Food labels provide percentages of U.S Recommended Daily Allowances (RDA) of essential nutrients.

What information do food labels provide?

Carbohydrates

What is the body's primary energy source?

The precise role of vitamins in cellular activities is not really understood. What we do know is that some vitamins work with enzymes to initiate chemical reactions within the cell.

What is the known role of vitamins within the cell?

amino acid and fats

When a cell is damaged by infection or disease, ________________ are used like building materials to repair cell structures.

It is important to eat a variety of food so you can get all the nutrients that your body needs.

Why is it important to eat a variety of food?

It is important to eat the food groups each day in the right amount because it helps you to become a healthier person.

Why is it important to eat foods each day from each of the five food groups?

Whole grain

________ breads and cereals are better for your health because they provide your body with complex carbohydrates, vitamins, and minerals.

Fats

________ is/are the most concentrated form of energy.

HDLs

________ remove the build-up of cholesterol on the walls of arteries.

Cholesterol

_________ is used by the body to synthesize Vitamin D, maintain the proper functioning of nerve cells, keep skin soft and supple, and transport fat to cells.

Fatty Acids

__________ are organic acids that aid in the transportation and breakdown of cholesterol.

vegtables

an excellent source of Vitamin C and Vitamin A

Which fruits provide fiber?

apples, bananas, and dried fruits.

What vegetables provide carotene?

carrots, spinach, broccoli, zucchini, and squash.

What do grains provide?

complex carbohydrates, b vitamins, minerals, and fiber.

oatmeal

example of a whole grain

In addition to nutrition, what is an important means of maintaining your health?

exercise

Carotene

found in yellow and green vegetables and fruits

What is the basis for physical fitness?

good eating habits

What are in the five main food groups?

grains, vegetables, fruits, dairy, and protein

How much of your intake of grains should be whole grains food?

half

fiber

helps to keep the digestive system working properly and guards against colon cancer

Vitamin C

linked to increased immunity and the destruction of toxic substances within the body

What are some whole grain foods?

oatmeal, brown rice, popcorn, whole cornmeal, cracked wheat, and whole-wheat bread.

serving size

one-half cup of blueberries

Which fruits provide vitamin c?

oranges, lemons, grapefruit, kiwi fruit, and tangerines.

What vegetables provide Vitamin C?

red and green peppers, tomatoes, broccoli, cabbage, and Brussels sprouts

What will enable you to perform daily tasks with an increased amount of energy?

regular exercie

Surcrose

table sugar

citrus fruits

the most abundant source of Vitamin C

Fructose

the type of sugar found in all fruits

Why is it important to know the right serving of foods?

to help you maintain a balanced diet

What do vegetables provide?

vitamin c and carotene

Vitamin A

vitamin helpful in maintaining good eyesight and the treatment of infection

How long must the target heart rate be maintained for aerobic exercise to be beneficial?

12 minutes

What is a balanced diet?

A balanced diet is eating the right foods in proper amounts to not only control weight, but to also live a healthier lifestyle.

Growth, Reproduction, Repair, Immunity, and Energy

According to the text, the scientific definition of nutrition is: "the proper supply of nutrients essential for: __________"

In the various organs of the digestive tract, specific enzymes are released to speed up the break down of specific nutrients.

Briefly explain the role of enzymes in digestion.

Carbohydrates and Vitamin B Complex

Grain products are a good source of ________ and ________.

Regular

It is important to eat _______ meals in order to be healthy

Saturated

The consumption of __________ fats causes the rise of low-density lipoprotein in the blood.

True

True or False: Food brings health to our bodies and reminds us of God's goodness toward us.

True

True or False: Four to five glasses of milk contains the right amount of calcium for a growing adolescent for one day.

True

True or False: Hunger is the body's way of telling you that it is in need of essential nutrients.

False

True or False: Meat is a rich source of Vitamin C, calcium, and other minerals.

A balanced diet is eating the right foods in the proper amounts to not only control weight, but to also live a healthier lifestyle.

What is a "balanced diet"?

Fat-soluble vitamins are dependent upon fats for absorption into the bloodstream. Water-soluble vitamins include Vitamins C, B12, and B complex vitamins. With the exception of B12, the body stores water-soluble vitamins for a very short period of time

What is the basic difference between fat-soluble and water-soluble vitamins?

Calcium

___________ is useful for the growth and development of strong bones and teeth.

Complex

_____________ carbohydrates require a prolonged process of digestion in order to be broken down into glucose and help maintain proper blood sugar levels.

Saturated

______________ fats are found in animal products and some vegetables.

Carbohydrates

__________________are the body's primary and immediate source of energy.

What does fruit provide?

vitamins a and c, carbohydrates, water, and some fiber.

Pizza

According to the food chart in the lesson, what food belongs to the grain group.

Starches and sugar

Carbohydrates are found in foods that contain __________.

What is Cardiorespiratory fitness?

Cardiorespiratory fitness is the ability of the cardiovascular and respiratory systems to efficiently transfer oxygen and nutrients to skeletal muscles.

Vitamins are chemicals that are essential to all cellular activity. Without vitamins, the body cannot convert carbohydrates and fats into energy; it cannot repair and construct new cells; nor, can it carry out normal functions, such as thinking and breathing.

Explain why vitamins are essential to good health.

Fiber

Foods with a lot of ___________ are good sources of Vitamins C, B 6 , and E, and are also linked to the reduction of cancer-causing agents.

Why is it important to eat the food groups in the right amounts each day?

It is important to eat the food groups each day in the right amount because it helps you to become a healthier person.

large

Macronutrients are needed by the body in __________ amounts in order to maintain good health

Both vitamins and minerals

Maintaining a healthy body depends on:

30

No more than _______ percent of a person's total calorie intake should consist of fat.

What is one way to measure an individual's cardiorespiratory fitness?

One way to measure an individual's cardiorespiratory fitness is to measure the resting heart rate.

What fruits provide vitamin a?

Papaya, apricots, cantaloupe, and peaches

What is involved in physical fitness?

Physical fitness involves the optimal functioning of the circulatory, respiratory, and muscular system. Cardiorespiratory fitness, muscular strength and endurance, flexibility, and body composition are measurements of physical fitness.

False

True or False: Meat is not a good source of protein because it does not provide the body with all the essential amino acids.

True

True or False: Meat products tend to be high in fat and cholesterol.

False

True or False: Milk protein is not a complete protein.

False

True or False: The Food and Drug Administration has determined that the four food groups give adequate nutritional representation.

False

True or False: The best source of water is soda with caffeine.

False

True or False: The best way to regulate your eating habits is to eat whenever food is available.

False

True or False: The body can survive 8-10 days without water.

False

True or False: The body is less than 20 percent water.

True

True or False: The body loses approximately 5-6 pints of water a day through sweat, urine, and exhalation.

True

True or False: The oils in a healthy diet come from fish, nuts and vegetable sources.

True

True or False: Too many fats may contribute to future health problems.

True

True or False: Water is the basis of good nutrition because it is essential to all forms of metabolism in the body.

There are 13 minerals used by the human body to maintain health. They can be divided into "macro-elements" and "trace elements." Macro-elements are so called because they are needed by the body in "macro" or relatively large amounts for good health. They include calcium, chlorine, magnesium, phosphorus, potassium, sodium, and sulfur.Trace elements include chromium, copper, fluoride, iodine, iron, selenium, and zinc. Trace elements are needed by the body in small amounts, but are vitally important to good health. For example, chromium is found in concentrations of 20 parts per 1 billion parts of blood, yet a deficiency can cause serious problems with the body's ability to convert glucose to energy. Proper amounts of both trace elements and macro-elements can be derived from eating a balanced diet. In some cases, supplements are needed. Pregnant women and growing children need to pay particular attention to their mineral intake. Proper amounts and proportions are needed in order to ensure normal rates of growth and development.

What is the best way to get the right amount of vitamins needed for proper growth and development?

You should avoid eating chemicals and dyes that are added into foods. Despite chemicals and dyes making food taste and look better for a longer period of time, they are not good for the body. They can affect a person mental attitude and nervous system.

What type of ingredients should you avoid eating?

The best source of calories are foods that are high in vitamins and minerals and are low in fats and sugars.

What types of foods are the best source of calories?

Simple

__________ carbohydrates do not take long to digest and cause blood sugar levels to rise quickly.