1. Carbohydrates are the prime energy source when you are exercising?
______________
Carbohydrates (CHO) are the _____________ source for your muscles to work, they are the only fuel used by the brain
2 types of CHO:
Complex…..________________________
Simple…..______________
Your diet should consist of ____________ coming from Carbohydrates
Carbohydrates DO NOT MAKE US FAT….it is what we are putting on the carbs that is making us fat or that we are eating toooooo many carbs.
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2. Protein gives our muscle energy?
_____________
Protein is a ______________ for the body and is important for tissue _______________
Will provide energy only in emergency situation (starvation) but can be toxic to the body when used as energy
SOURCES: _________________, dairy products, leafy green vegetables, nuts
Protein should be __________ of your diet
Vegetarians can get protein from plant sources and legumes (kidney beans, chick peas, soy, lentils)

3. If we do not use our muscles they will turn into fat?
___________
Muscle is a specialized cell…..so is fat
Muscle cells _____________ a fat cell and visa versa
You are born with a _____ of muscle cells and cannot change this…we can only change the ____ of the cells
3 primary periods of life where the # of fat cells will naturally increase
3rd trimester
First year of life
Adolescent growth spurt (You control this)

4. To get rid of the fat around the stomach, you should do sit ups?
_________
You _________ reduce
You can only _______________

5. Water makes up 60 – 80% of the body?
_____________
VERY IMPORTANT NUTRIENT
Water does not supply any _______ but it is important for the body to function properly
____ glasses of water a day…minimum

6. Fat is unhealthy and we should eliminate it from our diet.
___________
Fat is an ______________ nutrient
Fat is a key ______________ in the body
Fat keeps us _________
Fat is important for the functioning of key vitamins (________)
Fat in food gives the body the sensation of being full…therefore you don’t over eat.
Look for healthy fats..saturated vs. unsaturated
Saturated fats (______ fat): Solid at room temperature with the exception of palm oil and coconut oil
Unsaturated fats (______ fat): Liquid at room temperature

7. Muscle is the only metabolic (burns calories) tissue in our body?
________
Muscle is the only tissue in the body that will ______________. These calories come from fat and glucose (sugar)
Muscle is the __________ of our body
The stronger the engine (muscle) the more fuel it needs and therefore _______ more calories throughout the day
How do you get stronger muscles?
______________________!!!!

8. Females will get big and bulky if they weight train?
__________
How your muscles develop is based on your body type
Females would have to be taking ________________ to get BIG & BULKY
Weight training will make female muscles stronger and give _____________.

9. High protein diets, like the Atkins diet, are a safe and healthy way to lose weight.
___________
Initial weight loss is _______
Will lose some __________
Body ends up using ___________ for fuel
Protein is toxic and you end up feeling sick, cranky and tired
If you stay on the diet the body will lose muscle cells (protein for fuel) these muscle cells can never be replaced. If you lose muscle cells you are reducing the size of the engine in your body and therefore your metabolism will drop
You end up worse off then when you started the high protein diet

10. Taking a multivitamin will give you extra energy throughout the day?
_____________
The vitamin supplement will not directly give you energy
Vitamins __________ body processes

11. Heart Disease is an age related disease and can only have an effect on older adults.
___________
Teens are showing signs of __________ disease
See article

12. Hydrogentated vegetable oil is better for you than butter.
___________
“Hydrogenated” means turning a healthy unsaturated fat (veg. Oil) into an extremely ___________ fat…TRANS FATTY ACIDS
TFA’s are one of the leading causes of heart disease in teenagers

13. Breakfast is the most important meal of the day.
__________
Breakfast jump starts the __________
You will burn ______ calories in a day if you eat breakfast
Skipping breakfast trains your body to ____________ rather than burn it

14. Using a scale is a good way to tell if you are a healthy weight for your age.
________
A scale measures everything in your body…bones, blood, water, fat, muscle, hair, organs, ……..it does ___________________
Body _______________ is the only way to determine if you are healthy
Body composition measures your % body fat to all the other ‘stuff’ in your body

15. Sports drinks are beneficial.
___________
Sports drink are only necessary if you are doing intense exercising for more than ___ minutes
Sports drinks are very high in glucose and sodium
Stick to water!!!