Study Guide for Physical Health and Nutrition
Physical fitness is the ability of the body to carry our daily physical activities without getting
out of breath, sore, or too tired.
Exercise is any physical activity that improves or maintains physical fitness
The Benefits of Being Physically Active
1. Physical Benefits of exercise include
-stronger heart and lungs
-healthy blood cholesterol levels
2. Mental benefits of exercise include
-reduced stress levels
-reduced risks of depression and anxiety
3. Social benefits of exercise include
-increased self-esteem
-increased opportunities to socialize with others who share your
interests
The Activity Pyramid
Household and recreational activities (Everyday)
Examples: Walking the dog, cleaning your room, sweeping the floor
Sedentary Activities
(Seldom)
Examples: watching TV, talking on
the phone, playing video games
Muscular strength, flexibility, and
endurance (2-5 times per week)
Examples: push-ups, sit-ups, stretching
Avoiding and Treating Sports Injuries
Things you can do to avoid sports injuries include:
1. Warm up and cool down
2. Stretch
3. Drink plenty of water
The RICE method can be used to control swelling after an injury
R---Rest
I ---Ice
C--Compression
E--Elevation
Sleep deprivation is a lack of sleep.
People who do not get enough sleep may suffer many problems such as
1. Stress-related problems
2. Increased risk of getting sick
3. Increased risk for dangerous accidents
Teens need 8.5 to 9.25 hours of sleep per night.
Circadian rhythm is the body’s internal system for regulating sleeping and waking patterns.
Teens need more sleep than adults or children because the circadian rhythm is delayed during
puberty.
Insomnia is an inability to sleep even when one is very tired.
Nutrition is the study of food and the ways the body uses food.
Nutrients are substances in food that provide your body energy.
Six Classes of Nutrients
1.
Carbohydrates
2.
Proteins
3.
Fats
4.
Vitamins
5.
Minerals
6.
Water
Carbohydrates are energy-giving nutrients that include sugar, starches, and fiber.
Proteins are made up of amino acids, which are used in building and repairing structures in the
body.
Fats are the main form of energy storage in the body.
Vitamins are carbon-containing nutrients that are needed in small amounts to maintain
health and growth
Minerals are chemical elements that are essential in small amounts to maintain good health
Water is essential for almost every function that keeps you alive. Your body is made up of
60% of water.
Be familiar with the Food Guide Pyramid (Slide 37 from the Power Point)
Identify the 6 different food groups.
Identify 3 foods from each food group.
Identify the number of daily servings of each food group.
Study Guide – Health Education – Nutrition - Chapter 7&8
Chapter 7- Nutrition for Life
1. Define the following:
carbohydrate
daily value (DV)
dietary guidelines for Americans
fat
food guide pyramid
mineral
nutrient
nutrient deficiency
nutrient density
nutrition
protein
recommended dietary allowances (RDAs)
vegetarian
vitamin
2. Name the 6 classes of nutrients
3. Whole-grain products are high in what indigestible carbohydrate?
4. Why are saturated fats considered “bad”?
5. Name the “building blocks” that make up protein.
6. List the 4 fat soluble vitamins:
7. Name the 9 water-soluble vitamins:
8. Name the 13 minerals:
9. What are the 6 food guide pyramid food groups?
Chapter 8- Weight Management and Eating Behaviors
1. Define the following:
anorexia nervosa
appetite
basal metabolic rate (BMR)
binge eating
body composition
body image
body mass index
bulimia nervosa
cross-contamination
fad diet
food allergy
food-borne illness
heredity
hunger
lactose intolerance
obesity
overweight
purging
weight management
2. What happens to the extra energy if you eat more food than your body needs?
3. What is the formula to figure out your BMI?
4. Who has the highest risk of an eating disorder?
5. List the 4 ways to reduce the risk of food-borne illness in the kitchen: