What is the difference between macro and micronutrients: - Macro: carbs, protein, fats,
all three provide the body with calories and energy
Mirco: vitamins, mineral and water, they do not provide the body with any calories
Carb: - primary energy sources for the body.
Protein: - major building block for muscle and lean tissue
Fats: - also provide the body with energy but are used to lubricate joints, protect organs,
Vitamins: - keep you healthy, improve and boost your immune system.
Minerals: - iron, provides the body with blood. Calcium, bones
Why is nutrition important: - to try to be healthy, to give your body energy, to grow, to
stay focus, repair injuries
Calories in > calories out = - weight gain
Calories in < calories out = - weight loss
Amount of energy provided by carbs and protein = - 4.
Fats calories per gram = - 7-9
Canada's food guide: - protein rich food(¼), fruits and veggies(½), whole grains(¼)
Grains: - pasta couscous, rice, brown rice, whole wheat bread
Protein: - any lean meat, to fu, nuts, legumes (beans & lentils)
For making healthy choices: - Plan your meals, think ahead, eat homemade foods,
when you go shopping go on the outside walls.
Number of servings for teens: - 5 meals per day: Breakfast, snack, lunch, snack, dinner.
Analyzing nutrition labels: - calorie content, calorie paper serving, carbs, how many and
what type of minerals, fats, and proteins. Ingredients are for allergy, or preferences.
List factors that influence need for nutrients: - gender, males need more caloric content
than females, they weigh more and have bigger mass, activity level, age
Body image: - the mental picture that you have of your own body, it can be healthy,
(positive), or unhealthy (negative).
required for weight loss: - Balance and sustainablity
4 components of Fitness: - Cardio respiratory endurance: heat and your lungs deliver
oxygen to your muscle: anything that involves your legs, walking, swimming, hiking,
biking. 2 signs of cardio: heart and breathing rate will increase.
Muscular endurance: - a group of muscles or a single muscle ability to repeatedly
contract, pushups, pecs and triceps are continuously contraction or one long
contraction, eg. plank
Muscular strength: - One maximal contraction, not repeated: how high can you jump for
a rebound, how fast can you run 100m, and how hard can you push the offensive
lineman.
Flexibility: - range of motion of a muscle group, yoga, gymnastics, dance, figure skating.
Major difference between health related and skill related fitness components: - agility,
power, coordination, speed, vs cardio endurance, muscular strength, health related
components can affect your overall health, skill related do not, both can be improved but
all three provide the body with calories and energy
Mirco: vitamins, mineral and water, they do not provide the body with any calories
Carb: - primary energy sources for the body.
Protein: - major building block for muscle and lean tissue
Fats: - also provide the body with energy but are used to lubricate joints, protect organs,
Vitamins: - keep you healthy, improve and boost your immune system.
Minerals: - iron, provides the body with blood. Calcium, bones
Why is nutrition important: - to try to be healthy, to give your body energy, to grow, to
stay focus, repair injuries
Calories in > calories out = - weight gain
Calories in < calories out = - weight loss
Amount of energy provided by carbs and protein = - 4.
Fats calories per gram = - 7-9
Canada's food guide: - protein rich food(¼), fruits and veggies(½), whole grains(¼)
Grains: - pasta couscous, rice, brown rice, whole wheat bread
Protein: - any lean meat, to fu, nuts, legumes (beans & lentils)
For making healthy choices: - Plan your meals, think ahead, eat homemade foods,
when you go shopping go on the outside walls.
Number of servings for teens: - 5 meals per day: Breakfast, snack, lunch, snack, dinner.
Analyzing nutrition labels: - calorie content, calorie paper serving, carbs, how many and
what type of minerals, fats, and proteins. Ingredients are for allergy, or preferences.
List factors that influence need for nutrients: - gender, males need more caloric content
than females, they weigh more and have bigger mass, activity level, age
Body image: - the mental picture that you have of your own body, it can be healthy,
(positive), or unhealthy (negative).
required for weight loss: - Balance and sustainablity
4 components of Fitness: - Cardio respiratory endurance: heat and your lungs deliver
oxygen to your muscle: anything that involves your legs, walking, swimming, hiking,
biking. 2 signs of cardio: heart and breathing rate will increase.
Muscular endurance: - a group of muscles or a single muscle ability to repeatedly
contract, pushups, pecs and triceps are continuously contraction or one long
contraction, eg. plank
Muscular strength: - One maximal contraction, not repeated: how high can you jump for
a rebound, how fast can you run 100m, and how hard can you push the offensive
lineman.
Flexibility: - range of motion of a muscle group, yoga, gymnastics, dance, figure skating.
Major difference between health related and skill related fitness components: - agility,
power, coordination, speed, vs cardio endurance, muscular strength, health related
components can affect your overall health, skill related do not, both can be improved but
