Fitness, Weight & Nutrition Flashcards

Fitness, Weight & Nutrition Flashcards
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Weekly minimum requirements for regular exercise from the ages of 18-64

150 minutes of moderate aerobics with two days that focus on activities to strengthen muscles

OR

75 minutes of increased aerobics along with two days of activities to strengthen muscles

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Exercise Benefits

Management of weight

Boosts mood

Maintenance of bone and muscle alignment

Improves balance

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Weight Loss Medication / Diet Pills
These medications often don't require prescriptions and promise to aid in weight loss. However, they can have serious medical side-effects, including liver failure.
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Steps to stay at a healthy weight

Complete a proper amount of exercise

Maintain a healthy diet

Make certain to get the recommended amount of sleep

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Leptin
A hormone produced by your body to make you feel full. Your body tends to produce more of this hormone when you sleep enough.
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Ghrelin
Your body produces this hormone which makes you experience hunger. You produce less of this hormone when you get enough sleep.
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Positive Caloric Balance
You have this kind of caloric balance if you take in more calories than your body can use.
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Negative Caloric Balance
This type of caloric balance occurs if you burn more calories than you consume. It leads to weight loss.
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Controllable Factors for Preventing Obesity

Intake of calories

Eating the right kinds of food

Getting enough sleep

Completing enough exercise

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Skinfold Measurement
Doctors use calipers when using this method to measure an individual's body fat percentage.
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Bioelectrical Impedance Analysis
This form of analysis offers a very precise way to measure an individual's body fat using electrical currents.
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Reliable methods to assess body composition and body fat percentage

Bioelectrical impedance analysis

Waist-to-hip ratio

Skinfold measurements

Body mass index

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24 cards in set

Flashcard Content Overview

This set of flashcards was set up to help you focus on ways to stay at a healthy weight, including exercising, sleeping enough and taking in proper nutrition. You can go over tools used to measure body fat, including the body mass index, bioelectrical impedance analysis and skinfold measurements. Dietary reference intakes and daily values will also be discussed. Additionally, these cards will help you review the importance of water to your body.

Front
Back
Reliable methods to assess body composition and body fat percentage

Bioelectrical impedance analysis

Waist-to-hip ratio

Skinfold measurements

Body mass index

Bioelectrical Impedance Analysis
This form of analysis offers a very precise way to measure an individual's body fat using electrical currents.
Skinfold Measurement
Doctors use calipers when using this method to measure an individual's body fat percentage.
Controllable Factors for Preventing Obesity

Intake of calories

Eating the right kinds of food

Getting enough sleep

Completing enough exercise

Negative Caloric Balance
This type of caloric balance occurs if you burn more calories than you consume. It leads to weight loss.
Positive Caloric Balance
You have this kind of caloric balance if you take in more calories than your body can use.
Ghrelin
Your body produces this hormone which makes you experience hunger. You produce less of this hormone when you get enough sleep.
Leptin
A hormone produced by your body to make you feel full. Your body tends to produce more of this hormone when you sleep enough.
Steps to stay at a healthy weight

Complete a proper amount of exercise

Maintain a healthy diet

Make certain to get the recommended amount of sleep

Weight Loss Medication / Diet Pills
These medications often don't require prescriptions and promise to aid in weight loss. However, they can have serious medical side-effects, including liver failure.
Exercise Benefits

Management of weight

Boosts mood

Maintenance of bone and muscle alignment

Improves balance

Weekly minimum requirements for regular exercise from the ages of 18-64

150 minutes of moderate aerobics with two days that focus on activities to strengthen muscles

OR

75 minutes of increased aerobics along with two days of activities to strengthen muscles

Health risks associated with being overweight

Higher odds of developing heart disease

Increased danger for surgical procedures

Arthritis is more likely to develop

Body Mass Index (BMI)
This assessment measures an individual's weight and height and uses the measurements to calculate the person's body composition to find if they are at a normal weight, overweight or underweight.
Body Mass Index (BMI) Scale

18.5 or lower - Underweight

18.5-24.9 - Healthy weight

25-29.9 - Overweight

30-39.9 - Obese

40-50 - Morbidly Obese

Upper Intake Limit (UL)
This will provide you with information about the largest amount of calories you could eat daily before you significantly increase the odds that you'll develop a health problem.
Daily Values
Food packages show these simple percentages which allow you to better grasp your daily needs for nutrition.
Dietary Reference Intakes
This tool contains different reference values, including estimated average requirements, adequate intake levels and more. It allows people to closely consider the nutrients they eat.
Calculators and nutritional intake
You can use these tools, such as the one offered by the U.S. Department of Agriculture, to determine what your nutrient intake level should be by entering facts about your weight, age and more.
Eating Disorders
These disorders are characterized by individuals demonstrating an unrealistic view of their size. People with these disorders try to lower their weight to dangerous levels.
Dietary Choices
This refers to the food that people should eat. While both genders need nutrient-dense food at proper calorie levels, women also need to pay extra attention to iron and calcium.
MyPlate
A nutritional guide created by the U.S. Department of Agriculture. Individuals can use this guide to determine what amounts of different foods they should be eating.
Dietary / Food Supplements
People can take these to supplement their diet. However, these items may make baseless claims and may cause a person to miss a nutrient they need. They can also lead to taking too many vitamins.
Dietary Importance of Water
This fluid plays an important role in the human body by filtering waste products, supporting cerebrospinal fluid and lubricating joints.

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