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Final Exam- Physical Fitness.
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Final Exam- Physical FitnessDefine the terms nutrition and nutrient and explain how nutrients are classified. -
ANS-Nutrition is the science of food and nutrients-their digestion, absorption, and
metabolism and their effect on health and disease.
Nutrients are the substances in foods that are required to support body function and
maintain health. ◦They are divided into 2 main categories: Macronutrients and
Micronutrients. Macronutrients include: Carbohydrates, Fats, Proteins, and Water.
Micronutrients include vitamins and minerals.
Describe the function of the four macronutrients in the body and list common dietary
sources of each. - ANS-The kilocalorie (commonly called a calorie) is a unit of measure
of the energy in food or the energy expended by the body.
The macronutrients are carbohydrate, fat, protein, and water.
Carbohydrates are the body's primary source of fuel. Glucose is the most important of
the simple carbohydrates, and all other simple and complex carbohydrates must be
converted to glucose before being used by the body. Starches and fiber are complex
carbohydrates.
Fats are the most common form of lipids in foods and in the body. All excess calories
consumed will eventually be converted to fat for storage. A diet high in saturated fats
and trans fat increases the risk of heart disease and should be avoided.
Proteins, made up of amino acids, are the key structural unit for building and repairing
cells. Amino acids are either made by the body (nonessential amino acids) or must be
consumed in the diet (essential amino acids).
Explain what micronutrients are and why they are important for health. - ANS-Vitamins
serve many important functions in the body including facilitating metabolism. The B
vitamins and vitamin C are water soluble and are not stored in the body. Vitamins A, D,
E, and K are fat soluble and can be stored in the body.
Minerals are chemical elements in foods that, like vitamins, play important roles in many
body functions. Calcium is important for bone health, iron is important for healthy blood,
and too much sodium can have a negative effect on heart health.
Approximately 60 to 70% of body weight is water. To maintain adequate hydration, you
should consume 8-10 cups of water each day in addition to the water contained in food.
Outline the guidelines for a healthy diet. - ANS-Individuals should maintain calorie
balance over time to achieve and maintain a healthy weight and focus on consuming
nutrient-dense foods and beverages.
,The basic guidelines for a healthy diet are to eat adequate amounts of fruits,
vegetables, and whole grains and to manage your intake of calories, sugar, fat, and
sodium. If you choose to drink alcohol, do so only in moderation.
The basics of consuming a healthy diet: Consume an appropriate number of calories
relative to calories expended; Eat a variety of healthy foods (especially fruits and
vegetables); and Consume less-healthy (processed and sugar-containing) food rarely or
in moderation.
The following is a list of recommendations related to these concepts: A well-balanced
diet involves consuming a moderate intake of a variety of foods; A
macronutrient-balanced diet is composed of approximately 58% carbohydrate, 30% fat,
and 12% protein; Consume foods and drinks to meet, not exceed, calorie needs;
Choose foods that contain limited saturated and trans fats, cholesterol, added sugars,
salt, and alcohol; Maintain appropriate calorie balance during each stage of life; Engage
in regular physical activity and avoid long periods of inactivity; Consume sufficient
amounts of fruits, vegetables, and whole grains while staying withing energy needs;
Make half of your plate fruits and vegetables; Consume less than 10% of calories from
saturated fats and consume as little trans fats as possible; Eat fiber-rich fruits,
vegetables, and whole grains; Make at least half of your grains whole grains; Choose
foods and beverages with little added sugars or caloric sweeteners; Consume less than
1 teaspoon of salt per day (this amount includes both salt in foods and from the shaker);
If you choose to drink alcohol, do so only in moderation (e.g., 1 drink per day for women
and 1-2 drinks
Planning Ahead Chapter 8 - ANS-Plan your meal schedule. Take fruits/vegetables with
you to ensure five servings per day. Be aware of portion sizes. Stay hydrated! Needs
may vary based on activity level.
List several resources that can be helpful in planning a healthy diet. -
ANS-Recommended Dietary Allowances and the USDA's MyPlate are tools you can use
to plan a healthy diet.
Reading food labels will help you choose foods that are low in calories, fat, sodium, and
sugar and that provide important nutrients your body needs. Recommended Dietary
Allowances (RDAs): The amount of nutrients that will meet the needs of most healthy
people within a specific age & gender group. Adequate Intake (AI): Value used when
RDA is not yet established, but there is enough evidence for a general guideline.
Estimated Average Requirement (EAR): This is the average daily amount of a nutrient
that is estimated to satisfy the needs of 50% of people in a given age group. Tolerable
Upper Intake Level (UL): This is the highest average nutrient intake level that a person
can consume without risking adverse health effects.
,Explain why children, pregnant women, vegetarians, and those with food allergies or
intolerances have special dietary needs and how these needs can be addressed. -
ANS-Some people, including children and pregnant or lactating women, have special
nutrient needs that may require increasing the intake of foods that provide certain
nutrients and/or taking a vitamin or mineral supplement.
It is important for those who choose a strict vegetarian (vegan) diet to make sure they
consume the recommended amounts of macro- and micronutrients.
People with food allergies or intolerances can achieve a balanced diet by replacing the
offending foods with healthy choices that provide similar nutrients.
Describe how rigorous exercise training alters a person's nutrition requirements. -
ANS-The amount of carbohydrate and fat used as fuel during exercise will vary
according to the intensity of the exercise. Active people need to increase their
carbohydrate intake to match exercise demands. Consuming adequate protein with
each meal is important to allow the body to replace and repair damaged proteins.
Excess vitamin intake via supplements does not improve health or exercise
performance. A carbohydrate-rich diet ensures the body has an adequate amount of
stored carbohydrates to meet the energy needs of exercise training. Sweating requires
careful attention to replacing water, electrolytes, and micronutrients (such as sodium,
chloride, and potassium). High vitamin intake Will Not improve performance.
Antioxidants will help prevent oxidative damage.
Guidelines for Replacing Water - ANS-Drink 3 cups of water (~0.7 liters) for every
pound (i.e., ~0.5 kilogram) of weight loss during exercise. Consume water before,
during, and immediately following exercise. Weigh every morning and increase fluids
when body weight is a pound lower than previous day. If urine is darker than color of
lemonade, increase fluids. Do not rely on thirst. Salt foods to assist in replacing
sodium/chloride. For most people, sports drinks are not needed, but they can accelerate
the rate of rehydration and assist in replacing electrolytes (Most contain calories, which
add to your daily calorie intake). Excessive fluid intake can, in extreme cases, lead to a
low sodium concentration (hyponatremia). Fluid replacement following exercise should
approximate the volume of water lost in sweat.
Do Supplements Enhance Health and Performance? - ANS-Role of supplements:
Limited scientific evidence to validate health or performance claims and Best approach
is to eat a wide variety of foods and avoid excessive supplements.
Regulation of supplements: No FDA approval is required (supplements are not tested),
Manufacturers self-police the safety of supplements and quality of ingredients with no
oversight, andManufacturers cannot make claims about supplements concerning the
treatment, prevention, or cure of diseases.
, List the pros and cons of dietary supplement use. - ANS-Supplements should never
replace foods as major sources of dietary nutrients.
Supplements are not tested or approved by the FDA, but the agency does have certain
mandates in regard to claims made on product labels.
Because dietary supplements are poorly regulated in the United States, consumers
should be cautious when choosing and using these products.
Describe the major issues of food safety and how changes in food technology affect the
food we consume. - ANS-Proper food storage and preparation are essential in
preventing foodborne illness.
The use of the word 'organic' on food labels is strictly regulated; organic foods are
grown without the use of pesticides, hormones, antibiotics, or chemical fertilizers.
Irradiation and bioengineering are two forms of food technology that are used to
enhance food safety and increase yields and pest resistance. Both techniques remain
somewhat controversial in terms of long-term safety for humans.
Explain how body composition relates to achieving a healthy weight. - ANS-The ranges
of recommended body fat for health and fitness are 8-19% for men (aged 20-39 years)
and 21-32% for women (aged 20-39 years).
You can calculate your recommended body weight using your percent body fat and
current body weight.
Describe the energy balance concept and how it applies to weight loss and weight gain.
- ANS-The amount of fat stored in the body is determined by the rate that fat is
synthesized and stored and the rate that it is broken down in fat cells and used for
energy (metabolized).
To maintain a constant body weight, caloric intake must equal caloric expenditure; this
results in a state of energy balance.
Consuming more calories than expended results in weight gain, and consuming fewer
calories than expended results in weight loss.
List and describe four key factors that influence weight management. - ANS-Internal
factors (hormones and genetics) and external factors (diet and lifestyle as well as
physical activity and exercise) influence weight management.
Explain why lifelong weight management is important, and outline four essential steps
involved in designing a successful weight-loss program. - ANS-Estimating your daily
caloric expenditure is the first step in planning a weight loss program.
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