Nutrition and Health Overview

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Questions and Answers

What is the primary purpose of food consumed before exercise?

  • To serve as the main energy source for performance (correct)
  • To enhance mental focus during workouts
  • To increase hydration levels
  • To promote muscle growth post-exercise

Which substance is directly converted into energy by the body?

  • Fructose
  • Starch
  • Glycogen
  • Glucose (correct)

What does carb loading aim to achieve for athletes before a competition?

  • Enhance fat utilization during exercise
  • Increase protein intake for muscle synthesis
  • Maximize carbohydrate intake for energy storage (correct)
  • Reduce overall caloric intake for weight control

Which of the following is NOT an internal factor influencing weight management?

<p>Dietary choices (A)</p> Signup and view all the answers

What is the 'Pinggang Pinoy' designed to achieve?

<p>Simplify the food plate model for nutrient needs (D)</p> Signup and view all the answers

Which nutrient is primarily responsible for providing energy to the body?

<p>Carbohydrates (C)</p> Signup and view all the answers

Which vitamin is essential for the formation of red blood cells?

<p>Vitamin B12 (B)</p> Signup and view all the answers

Which mineral is important for transporting oxygen in the bloodstream?

<p>Iron (D)</p> Signup and view all the answers

What is the main function of fats in the body?

<p>Store and use vitamins (B)</p> Signup and view all the answers

Which macronutrient is necessary for the repair of body tissues?

<p>Proteins (A)</p> Signup and view all the answers

What is considered a maladaptive coping mechanism?

<p>Using alcohol and drugs (B)</p> Signup and view all the answers

Which coping strategy involves planning a schedule to avoid last-minute work?

<p>Time management (D)</p> Signup and view all the answers

What is the purpose of the 'adjusting expectations' coping strategy?

<p>To accept different outcomes in life (A)</p> Signup and view all the answers

How does physical recreation act as a coping strategy?

<p>By providing a distraction and reducing stress (D)</p> Signup and view all the answers

Which strategy is effective for managing stress through humor?

<p>Looking at the funny side of a problem (A)</p> Signup and view all the answers

What occurs when the amount of consumed calories equals the number of calories used in the body?

<p>Energy balance (D)</p> Signup and view all the answers

Which stage of the General Adaptation Syndrome involves a 'fight or flight' response?

<p>Alarm Stage (C)</p> Signup and view all the answers

Which of the following best describes the Thermic Effect of Food?

<p>Energy used to digest food (D)</p> Signup and view all the answers

What kind of stress is characterized by promoting growth and accomplishments?

<p>Eustress (C)</p> Signup and view all the answers

Which of the following is NOT a component of stress management strategies?

<p>Avoid rest and sleep (B)</p> Signup and view all the answers

What type of stress arises from recent, past, and foreseen difficulties?

<p>Acute stress (D)</p> Signup and view all the answers

Which of the following best describes cumulative stress?

<p>Stress that builds up over time (A)</p> Signup and view all the answers

Which relaxation method helps to reduce muscle tension through feedback from the body?

<p>Progressive relaxation (C)</p> Signup and view all the answers

Flashcards

Macronutrients

Carbohydrates, fats, proteins, and water needed in large amounts for body function.

Micronutrients

Vitamins and minerals needed in small amounts for proper body function.

Protein's Role

Essential for building, repairing, and growing body tissues.

Iron's Function

Helps transport oxygen, creates hemoglobin for energy, preventing anemia.

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Calcium's Role

Essential for strong bones, teeth, nerve function, and blood clotting.

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Carb Loading

A strategy used by runners to maximize carbohydrate intake before a long run or race, increasing muscle glycogen stores for energy.

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Glucose

The simple sugar that your body converts into energy.

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Glycogen

A type of sugar stored in your liver and muscle cells that provides energy when needed.

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Pinggang Pinoy

A food guide using a plate model to show the appropriate portions of different food groups for Filipinos.

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Desired Weight

The weight that is considered healthy for a person based on their gender, height, and body frame.

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Visualization

Using your imagination to relax and reduce stress.

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Adaptive Coping

Directly facing a stressful situation and taking proactive steps to prevent it from recurring.

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Maladaptive Coping

Using unhealthy methods to deal with stress, such as alcohol or drugs.

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Humor as Coping

Finding the funny side of a difficult situation to reduce stress.

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Seeking Support

Turning to family or friends for emotional support and encouragement during stressful times.

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Energy Balance

A state where the number of calories consumed equals the number of calories used, maintaining body weight.

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Basal Metabolic Rate (BMR)

The amount of energy your body uses at rest to maintain basic functions like breathing and heartbeat.

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Thermic Effect of Food (TEF)

The energy your body uses to digest and process the food you eat.

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Stress

The body's response to demanding or challenging situations, involving physical and mental changes.

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Eustress

Positive stress that promotes growth, accomplishment, and motivates you to keep going.

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Distress

Negative stress that often causes poor performance and can be harmful to your health.

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Stressor

Any event or situation that triggers a stress response in your body.

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General Adaptation Syndrome (GAS)

The body's three-stage response to stress, including alarm, resistance, and exhaustion.

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Study Notes

Nutrition and Health

  • Health branch that stresses food's importance for growth and development
  • Important food substances (nutrients) help body function properly
  • Provide energy and facilitate growth, repair of cells
  • Macronutrients (large amounts): carbohydrates, fats, proteins, water
  • Micronutrients (small amounts): vitamins, minerals

Macronutrients

  • Proteins: Needed for growth, building, and repair of body tissues.
  • Carbohydrates: Main source of energy.
  • Fats: Needed for immune system function and vitamin storage/use.
  • Water: Waste removal, regulates body temperature.

Micronutrients

  • Vitamins: Help body use carbohydrates, proteins and fats.
    • Vitamin A: Maintains healthy skin, bones, teeth, hair; aids vision.
    • Vitamin B (Thiamin, Riboflavin, Niacin): Important in producing energy from carbohydrates and fats.
    • Vitamin E and C: Aid in bone, tooth, skin formation and resistance to infection.
    • Vitamin B6: Breaks down glycogen to release glucose and make hemoglobin.
    • Vitamin B12: Maintains red blood cells.
    • Folate: Aids in red blood cell and protein formation.
  • Minerals: Regulate chemical reactions in the body; examples include iron, calcium and zinc.
    • Iron: Helps in energy metabolism, oxygen transport, prevents anemia. Important during exercise.
    • Calcium: Builds/maintains bones and teeth; nerve and muscle function; blood clotting. Prevents osteoporosis.
    • Zinc: Plays a role in immune function, protein synthesis, and wound healing.

Energy and Food

  • Food serves as the energy source
  • Carb Loading: strategy used by runners to maximize carbohydrates intake for muscle energy storage
  • Glucose: simple sugar that the body converts into energy
  • Glycogen: sugar stored in the liver and muscles.
  • Food eaten before exercise provides energy.

Stress Management

  • Stress: reaction to difficult life experiences

  • Eustress: Positive stress

  • Distress: Negative stress

  • Stressors: situations or events causing stress

  • Types of Stress:

    • Acute stress (most common): arises from recent, past, foreseen difficulties.
    • Cumulative stress: series of stress building up.

  • Sources of stress: life changes, everyday problems, physical surroundings, other stressors

  • Stress Response (General Adaptation Syndrome):

    • Alarm stage (fight or flight): brain immediately responds to stress
    • Resistance stage: body resolves stress
    • Exhaustion stage: chronic stress (reoccurring stress)

  • Stress Management Strategies:

    • Manage stressors:
    • Rest & sleep; reduce stressors
    • Exercise: relieves tension; reduces stress effect
    • Relaxation methods (progressive relaxation, deep breathing, meditation, visualization)
    • Coping Strategies:
      • Time Management
      • Sharing of problems
      • Using physical energy (simple tasks)
      • Being at ease (listening to music, quiet places)
      • Humor
      • Seeking support (family, friends)
      • Problem-solving
      • Relaxation

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