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Test #2 -HPE
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18
Fitness
10th Grade
03/15/2012

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Cards

Term
Define Glyceamic Index
Definition
Glyceamic index is a system that ranks foods on a scale from 1 -100 in account to what effect they have on blood-sugar levels. High GI foods have high blood sugar levels and therefore low GI foods have lower blood sugar levels. High GI foods are rapidly broken down giving a us a quick energy boost followed by increase hunger after (that's bad). Low GI foods are slowly broken down giving us a more gradual but longer energy boost and won't give a us a bad rise in blood sugar levels followed by a rapid low (High GI foods do this. Low GI foods will also leave us fuller for longer!
Term
How much fat and sugar should you consume
Definition
Fat (40-80) : GO for 50 grams
Sugar : Limit of 90 grams
Term
How much KJs do you burn for these activities?

Walking (3.5KM/H)
Watching TV
Walking at (7.5km'/h)
Walking at (5km/h)
Cycling at 10km/h
Cycling at 20km/h
Jogging at 9km/h
Jogging at 11.6km/h
Definition
Walking (3.5KM/H) - 1000 kj/h
Watching TV - 378 kj/h
Walking at (7.5km'/h) - 1800kj/h
Walking at (5km/h) - 1300kj/h
Cycling at 10km/h - 1000
Cycling at 20km/h - 1000
Jogging at 9km/h - 3000
Jogging at 11.6km/h - 3800
Term
Energy Balance
Definition
Refers to a balance between energy input (kJ) and energy output (living and exercising).
Term
Negative Energy Balance
Definition
When less food (energy) is consumed than exercise performed, the body converts body fat to energy and weight decreases. This is called Negative Energy Balance.
Term
Positive Energy Balance
Definition
When more food (energy) is consumed than exercise performed, the extra energy is stored as body fat and weight increases. This is called Positive Energy Balance.
Term
BMI equation
Definition
Weight (kg)
-----------
Height(m)(squared)
Term
BMI Rankings
Definition
18.5-24.9 healthy
25-29.9 - Overweight
Over 30 - Obese
Under 18.5 - Underweight
Term
Examples of low GI foods
Definition
Multigrain bread
Weet Bix
Fruit
Vegetables
Low Fat Diary
All Bran
Rice
Term
Examples of High GI foods
Definition
White bread
Potato
Museli Bars
Lollies
Wholemeal Bred
Cornflakes
Term
When do you eat High GI foods
Definition
After you exercise so you immediately as energised if you are all drained.
Term
When do you eat low GI foods
Definition
Before you exercise so you have a gradual amount of energy that is sustained throughout your endurance event.
Term
Process of Carbohydrate Digestion
Definition
CHO are broken down by complex chemical reactions to provide gluocse for the body to use as energy
Term
High GI foods are often bad, why?
Definition
They are bad because the blood glucose levels keep flucuating making you want want to eat more bad High GI foods that often supply bad nutrition.
Term
Energy Levels and GI
Definition
Low Gi foods are slowly broken down so they release energy from the food (kj) slower to get you a gradual source of energy. High Gi are rapidly broken down so they release energy quickly and you get a quick boost and require much more energy after that for sustainance of your body.
Term
Problem with BMI
Definition
Doesn't account for muscles mas
Term
Amount of Kj in one kilo of:

fat
carbs
protein
alcohol
water
Definition
fat - 37kj
carbs - 16 kj
protein - 17kj
alcohol - 29kj
water - 0kj
Term
Types of fats
Definition
Saturated fats (bad)
Poly/Mono unsaturated fat - good
Trans fat (bad)
Cholestrol (bad) clogs up airways
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