HED Exam 2
6 dimensions of wellness -(correct answer)physical, social, intellectual, spiritual,
enviornmental, emotional wellness -(correct answer)optimal health and vitality, making
conscious decisions to enhance one's health, controlling risk factors that contribute to illness
or injury nutrition -(correct answer)the science that investigates the relationship between
physiological function and the essential elements of the foods we eat what are reasons for
eating? -(correct answer)cultural and social meeting attatched to food, convenience and
advertisement, habit/customs, emotional eating, perceived nutritional value, social interactions,
financial means calorie -(correct answer)a unit of measure that quantifies the amount of
energy in food that the body can use protein: 4 cal per gram carb: 4 cal per gram fats: 9 cal per
gram essential nutrients -(correct answer)substances the body must get from food because it
cannot synthesize them at all or in adequate amounts to meet its needs. includes: water,
proteins, carbohydrates, fats, vitamins and minerals water -(correct answer)can live weeks
without food but only a few days without water. it helps regulate temperature, it is used in
digestion and absorption of food, and it is in water-based fluids (i.e. blood) that transport
substances and serve as lubricants or cushions protein -(correct answer)they form important
parts of the body's main structural components; muscle, bone, skin, blood, enzymes, and
hormones. -amino acids are the building blocks of proteins. -complete proteins are foods that
supply all essential amino acids; meet, fish, and dairy. -incomplete proteins supply most, but
not all amino acids; legumes, grains, some green vegetables, nuts and seeds carbohydrates
-(correct answer)supply energy needed to sustain normal daily activity. it is a quicker and more
efficient source of energy than protein. cells in the brain and nervous system use only
carbohydrates for energy. muscles also use primarily carbohydrates. -simply carbohydrates
are sugars from fruits and vegetables -complex carbohydrates are found in grains, cereals,
and vegetables fats -(correct answer)essential in small amounts. they insulate the body,
support and cushion organs, and absorb fat-soluable vitamins. also effect blood cholesterol
levels. -unsaturated fats such as olive oil are recommended -saturated fats should be reduced
-trans fats should be avoided they provide concentrated energy in the absence of
carbohydrates and are the most energy-dense source of calories. vitamins -(correct
answer)potent and essential compounds that promote growth and help maintain life and health.
too much or too little can cause symptoms and health problems. -fat soluble vitamins are
stored in the body, examples are vitamin D and K -water soluble vitamins are excreted,
examples are vitamin C and Folic Acid minerals -(correct answer)needed in small amounts for
physiological processes within the body such as transmission of nerve impulses, muscle
contraction, and vitamin absorption. the major minerals needed by the body include sodium,
potassium, calcium, phosphorus, and magnesium. other minerals include copper, fluoride,
iodide, iron, selenium, and zinc guidelines for a healthy diet -(correct answer)A healthful diet
should be: -adequate, providing enough energy, nutrients, and fiber to maintain health and
essential body functions. -moderate, in terms of consumption, portion control, and awareness
, of total amount of nutrients. -balanced, containing the proper combination of foods from
different groups. -varied with many different foods consumed each day. -nutrient dense , with a
high proportion of vitamins, minerals, and other nutrients compared to number of calories. my
plate plan -(correct answer)-balance calories and understand serving sizes. -increase
nutrient-dense foods like vegetables, whole grains, and fat-free dairy products -reduce some
foods, such as solid fats, sugars, and salt food allergy -(correct answer)an abnormal response
to a food that is triggered by the immune system. 8 major food allergies: milk, eggs, peanuts,
wheat, soy, tree nuts, fish shellfish food intolerance -(correct answer)can cause symptoms of
gastric upset, but are not the result of immune system responses. example: lactose
intolerance, some food additives (MSG, dyes sulfates, gluten) physical activity -(correct
answer)refers to all body movement produced by skeletal muscles resulting in substantial
increases in energy expenditure. categories include: health, fitness, and performance 2008
study said... -(correct answer)-adults should do at least 150 minutes a week of
moderate-intensity or 75 minutes a week of vigorous-intensity aerobic physical activity for
substantial health benefits. -for additional health benefits, adults should increase to 300
minutes a week. -adults should do muscle-strengthening activities 2 or more days a week. -all
adults should avoid inactivity. exercise -(correct answer)planned, structured, and repetitive
bodily movement done to improve or maintain one or more components of physical fitness. an
increasing demand on the body increases strength and fitness. left unchallenged resting
metabolic rate and bone density decrease, muscles weaken, and joints stiffen 5 components
of fitness -(correct answer)cardiorespiratory fitness, muscular strength, muscular endurance,
flexibility, and body composition 3 basic principles of physical training -(correct
answer)specificity: the training principle that the body adapts to the particular type and amount
of stress (exercise) placed on it. progressive overload: the training principle that placing
increasing amounts of stress on the body causes adaptations that improve fitness. reversibility:
the training principle that fitness improvements are lost when demands on the body are
lowered. exercising has positive effects on... -(correct answer)the brain, the lungs, liver and
pancreas, colon, blood vessels, heart, breasts, bones, joints, and muscles FITT principle for
components of fitness -(correct answer)F: frequency. ex cardioresp endurance is 3-5 days a
week I: intensity. ex cardioresp endurance is 70% to 90% of max heart rate T: time. ex
cardioresp endurance is 20-30+ minutes T: type. ex cardioresp endruance is any continuous,
rhythmic, vigorous activity talk test -(correct answer)if exercising moderately, you should be
able to carry conversation easily. if you are too out of breath to talk, you're exercising more
vigorously. how to calculate heart rate -(correct answer)normal pulse = # of beats in 6 seconds
X 10 =___bpm (adults 60-100 bpm normally) max heart rate= 220- [age]= _____ bpm target
heart rate= 70% to 90% of target heart rate To calculate 70% = (MHR x 0.70) To calculate 90%
= (MHR x .90 planning a fitness program -(correct answer)well rounded program includes:
exercises geared to each component of fitness, exercises to different parts of the body,
exercises for specific activities or sports. to manage your program: set goals and select
activities, incorporate fitness into your life, nutrition, hydration, injury prevention, stay with your
6 dimensions of wellness -(correct answer)physical, social, intellectual, spiritual,
enviornmental, emotional wellness -(correct answer)optimal health and vitality, making
conscious decisions to enhance one's health, controlling risk factors that contribute to illness
or injury nutrition -(correct answer)the science that investigates the relationship between
physiological function and the essential elements of the foods we eat what are reasons for
eating? -(correct answer)cultural and social meeting attatched to food, convenience and
advertisement, habit/customs, emotional eating, perceived nutritional value, social interactions,
financial means calorie -(correct answer)a unit of measure that quantifies the amount of
energy in food that the body can use protein: 4 cal per gram carb: 4 cal per gram fats: 9 cal per
gram essential nutrients -(correct answer)substances the body must get from food because it
cannot synthesize them at all or in adequate amounts to meet its needs. includes: water,
proteins, carbohydrates, fats, vitamins and minerals water -(correct answer)can live weeks
without food but only a few days without water. it helps regulate temperature, it is used in
digestion and absorption of food, and it is in water-based fluids (i.e. blood) that transport
substances and serve as lubricants or cushions protein -(correct answer)they form important
parts of the body's main structural components; muscle, bone, skin, blood, enzymes, and
hormones. -amino acids are the building blocks of proteins. -complete proteins are foods that
supply all essential amino acids; meet, fish, and dairy. -incomplete proteins supply most, but
not all amino acids; legumes, grains, some green vegetables, nuts and seeds carbohydrates
-(correct answer)supply energy needed to sustain normal daily activity. it is a quicker and more
efficient source of energy than protein. cells in the brain and nervous system use only
carbohydrates for energy. muscles also use primarily carbohydrates. -simply carbohydrates
are sugars from fruits and vegetables -complex carbohydrates are found in grains, cereals,
and vegetables fats -(correct answer)essential in small amounts. they insulate the body,
support and cushion organs, and absorb fat-soluable vitamins. also effect blood cholesterol
levels. -unsaturated fats such as olive oil are recommended -saturated fats should be reduced
-trans fats should be avoided they provide concentrated energy in the absence of
carbohydrates and are the most energy-dense source of calories. vitamins -(correct
answer)potent and essential compounds that promote growth and help maintain life and health.
too much or too little can cause symptoms and health problems. -fat soluble vitamins are
stored in the body, examples are vitamin D and K -water soluble vitamins are excreted,
examples are vitamin C and Folic Acid minerals -(correct answer)needed in small amounts for
physiological processes within the body such as transmission of nerve impulses, muscle
contraction, and vitamin absorption. the major minerals needed by the body include sodium,
potassium, calcium, phosphorus, and magnesium. other minerals include copper, fluoride,
iodide, iron, selenium, and zinc guidelines for a healthy diet -(correct answer)A healthful diet
should be: -adequate, providing enough energy, nutrients, and fiber to maintain health and
essential body functions. -moderate, in terms of consumption, portion control, and awareness
, of total amount of nutrients. -balanced, containing the proper combination of foods from
different groups. -varied with many different foods consumed each day. -nutrient dense , with a
high proportion of vitamins, minerals, and other nutrients compared to number of calories. my
plate plan -(correct answer)-balance calories and understand serving sizes. -increase
nutrient-dense foods like vegetables, whole grains, and fat-free dairy products -reduce some
foods, such as solid fats, sugars, and salt food allergy -(correct answer)an abnormal response
to a food that is triggered by the immune system. 8 major food allergies: milk, eggs, peanuts,
wheat, soy, tree nuts, fish shellfish food intolerance -(correct answer)can cause symptoms of
gastric upset, but are not the result of immune system responses. example: lactose
intolerance, some food additives (MSG, dyes sulfates, gluten) physical activity -(correct
answer)refers to all body movement produced by skeletal muscles resulting in substantial
increases in energy expenditure. categories include: health, fitness, and performance 2008
study said... -(correct answer)-adults should do at least 150 minutes a week of
moderate-intensity or 75 minutes a week of vigorous-intensity aerobic physical activity for
substantial health benefits. -for additional health benefits, adults should increase to 300
minutes a week. -adults should do muscle-strengthening activities 2 or more days a week. -all
adults should avoid inactivity. exercise -(correct answer)planned, structured, and repetitive
bodily movement done to improve or maintain one or more components of physical fitness. an
increasing demand on the body increases strength and fitness. left unchallenged resting
metabolic rate and bone density decrease, muscles weaken, and joints stiffen 5 components
of fitness -(correct answer)cardiorespiratory fitness, muscular strength, muscular endurance,
flexibility, and body composition 3 basic principles of physical training -(correct
answer)specificity: the training principle that the body adapts to the particular type and amount
of stress (exercise) placed on it. progressive overload: the training principle that placing
increasing amounts of stress on the body causes adaptations that improve fitness. reversibility:
the training principle that fitness improvements are lost when demands on the body are
lowered. exercising has positive effects on... -(correct answer)the brain, the lungs, liver and
pancreas, colon, blood vessels, heart, breasts, bones, joints, and muscles FITT principle for
components of fitness -(correct answer)F: frequency. ex cardioresp endurance is 3-5 days a
week I: intensity. ex cardioresp endurance is 70% to 90% of max heart rate T: time. ex
cardioresp endurance is 20-30+ minutes T: type. ex cardioresp endruance is any continuous,
rhythmic, vigorous activity talk test -(correct answer)if exercising moderately, you should be
able to carry conversation easily. if you are too out of breath to talk, you're exercising more
vigorously. how to calculate heart rate -(correct answer)normal pulse = # of beats in 6 seconds
X 10 =___bpm (adults 60-100 bpm normally) max heart rate= 220- [age]= _____ bpm target
heart rate= 70% to 90% of target heart rate To calculate 70% = (MHR x 0.70) To calculate 90%
= (MHR x .90 planning a fitness program -(correct answer)well rounded program includes:
exercises geared to each component of fitness, exercises to different parts of the body,
exercises for specific activities or sports. to manage your program: set goals and select
activities, incorporate fitness into your life, nutrition, hydration, injury prevention, stay with your
