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37 Cards in this Set
- Front
- Back
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What are the major roles of nutrients?
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Growth
Repair Maintenance Weight control Performance Strength Flexibility Endurance Psychological Ichiro eats curry rice every morning |
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What are the 6 Classes of Nutrients?
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Carbohydrates
Fats Proteins Vitamins Minerals Water |
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What are Macronutrients?
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From which energy is derived
-Carbohydrates -Proteins -Fats |
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What are Micronutrients?
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Regulate Normal body function
-Vitamins -minerals -water |
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What is RDA (Recommended Dietary Allowance)?
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RDA—Recommended Dietary Allowance
Carbohydrate—55-60 percent (1100kcal, 275g) Fat—25-30 percent (500kcal, 55g) Protein—15-20 percent (400kcal, 100g) Nutrition dense Foods that supply adequate amounts of vitamins and minerals in relation to their caloric value |
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What is the RDA for Carbohydrates?
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CHO—55-60% of total caloric intake
4 calories/g Simple—fruits, syrups, and honey… Should less than 15% of total caloric intake Complex (starch and fiber)—rice, potatoes, breads… body must break down into simple sugars before using (glucose or blood sugar) If not used immediately stored as glycogen in the liver and muscle cells. If inadequate amounts of CHO the body will use protein to make glucose ( protein sparing) |
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What is the RDA for Proteins?
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Human body are composed of 20 amino acids
4 calories/g Amino acids Basic units that make up proteins Essential and Nonessential RDA: 0.8g/kg For athletes, 1.5-2.0g/kg of body weight is recommended (NSCA) If more protein is supplied than needed? Excessive high intakes (>4.0g/kg) are not indicated for athlete with impaired renal function |
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What is the RDA for fats?
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Most concentrated source of energy (9 calories/g)
A minimal amount of fat is essential Saturated and Unsaturated Unsaturated fatty acids From plants liquid at room temperature Saturated Fats Mainly from animals ↑ the risk of heart disease （boosting levels of bad cholesterol） Should be less than 10% of total calorie intake Trans fatty acids Resembling saturated fatty acid Found in cookies, crackers, dairy products |
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What are the Essential Amino Acids?
( H I LL My Pet the Turkey Vulture) |
Essential
Histidine Isoleucine Leucine Lysine Methoionine Phenylalanine Threonine Typtophan Valine |
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What are the non-essential amino acids?
(AAAGGGSSCPT) |
Alanine
Arginine Sparagine Aspartic acid Cysteine Glutamic acid Glutamine Glycine Proline Serine Tyrosine |
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What are the Fat Soluble Vitamins?
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Fat Soluble: A, D, E, K
Stored in the body Vitamin poisoning |
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What are the Water Soluble Vitamins?
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Water Soluble: C, B-Complex vitamins
Not stored in the body B-Complex vitamins: thiamin, riboflavin, niacin, folate, B6, B12, biotin, pantothenic acid |
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What role does the mineral Calcium play in the body?
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Calcium—bone and teeth formation, muscle contraction
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What roles do the minerals Potassium and Sodium play in the body?
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Sodium & potassium—establish the proper electrical gradient across cell membranes
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What role does the mineral Phosphorus play in the body?
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Phosphorus—skeletal development
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What roles do the minerals Iron and Copper play in the body?
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Iron and Copper—formation of hemoglobin
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What role does the mineral Zinc play in the body?
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Zinc—Normal growth and development
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What role does the mineral Iodine play in the body?
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Iodine—Production of the hormone thyroxin
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What role does the mineral Flourine Play in the body?
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Fluorine—Strengthens bones and teeth
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Why is water SO important?
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Most essential of all nutrients
60% of body weight Minimum of 2.5 liters per day Sign and Symptom of dehydration Fatigue, vomiting, nausea, exhaustion, fainting and possibly death Before Exercise: 500-600ml of cold (40-50 degrees) water 15-30 prior to exercise Avoid highly sugar drinks within 1 hour |
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What happens if you injest too many vitamins?
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C: kidney stones, diarrhea
E: Nausea and vomiting, interferes with K if D is deficient D: Weight loss, Appetite loss, failure to grow A: Headaches, Nausea, Dry skin, loss of hair, diarrhea B6: Severe loss of coordination through nerve damage Niacin: Skin flushing, Ulcers, Intestinal upset |
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How much Calcium do we need?
(if you don't have enough the body will start taking calcium from your bones!) |
Calcium: RDA 210-1300mg
Age 9-18—1300mg, 19-50—1000mg Infant 6 month—210mg, 7-12 month—270mg 8 oz glass of milk has 300 mg |
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What is BMI and how is it calculated?
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Body Mass Index
Ratio of body weight to height Weight in kg/(height in meter)2 Weight in pound/2.2=weight in kg Height in inches x 2.54/100=height in meter BMI 25-30—overweight BMI 30-35—obesity |
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What is hyperthermia?
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Elevated body temperature
Major concern in sports 18 high school athlete died from heat illness last year Has caused a number of athlete deaths Athlete who exercise in hot, humid environments are particularly vulnerable to heat stress |
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What are 5 factors that effect body temperature?
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Metabolic heat production
Metabolism will always cause an increase in body temp. Conductive heat exchange Physical contact with other object can result in either a heat loss or a heat gain Convective heat exchange Body temp. will be altered by the circulating medium Radiant heat exchange Heat from the sun Evaporative heat loss When sweat evaporates, it takes large quantities of heat with it |
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Evaporative Heat Loss
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A normal person can sweat off about 1 quart (0.94L) of water per hour for about 2 hours
Athlete could lose 5L of water during a practice/competition Relative humidity and heat loss through evaporation 65% — severely impaired 75% —virtually stops More humidity, Less evaporation |
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How do you monitor Heat Index?
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Wet bulb globe temp Index WGBT
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What are the symptoms of heat distress? How can this be relieved?
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Rapid physical fatigue during over-exposure to heat by…
Peripheral vasodilation of superficial vessels Hypotension A pooling of blood in the extremities Result in dizziness, fainting, and nausea Relieved by Laying the athlete down in a cool environment Elevate athlete’s legs Replacing fluid |
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What is the difference between heat exhaustion and heat stroke and how can you tell?
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Heat Exhaustion is...
A more moderate form of heat illness Results from dehydration With mild hyperthermia (a rectal temp. <104F/40℃) Measuring rectal temp. is critical to differentiate heat stroke and heat exhaustion S&S Pale skin, profuse sweating Fast and weak pulse Stomach cramps with nausea, vomiting, diarrhea Headache, dizziness with loss of coordination |
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How do you treat Heat Exhaustion?
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Immediate Treatment
Immediately removed from play Remove excess clothing/equipment Lie down with legs elevated Cooling efforts at shaded or air-conditioned area until rectal temp. has <101F(38.3℃) Rehydration Monitor HR, BP, and core temp. If rapid improvement is not observed →emergency facility |
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Why is Ice Immersing an appealing cool down method?
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6 times more effective to cool down the body temperature than putting ice on the major arteries in the body
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What is Dehydration? What is the treatment for Dehydration?
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Loss of fluid (% of total body weight)
less than 2% — A mild dehydration 4-5% — A life threatening situation S&S Thirst, dry mouth Headache, dizziness Irritability, lethargy Excessive fatigue, possibly cramps Treatment Fluid replacement with sports drink (carbohydrates and electrolytes) Move to cool environment |
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What is Exertional Hyponatremia
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A fluid/electrolyte disorder
An abnormally low concentration of sodium in the blood (<130 mmol/L) Ultimately, CNS can be compromise and lead to death Caused by Too little sodium in the diet Ingesting so much fluid before, during, and after exercise A progressively worsening headache Nausea and headache Swelling of the hands and feet Lethargy, apathy, or agitation |
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What is Hypothermia? How is it treated?
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A relatively small drop in body core temperature can induce shivering
Shivering ceases < 85-90F (29.4-32.2℃) Core temperature of 77-85F (25-29℃)—Possible death >107F (41.7℃)—Possible death(hyperthermia) Low temperatures accentuated by wind and dampness can pose major problems for athletes |
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What is Frost Nip? How is it treated?
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Frost Nip
Skin initially appears very firm, with cold, painless areas May peel or blister in 24-72 hours Caused by exposure to a damp, freezing cold Ears, nose, cheeks, chin, fingers , and toes Treatment Firm, sustained pressure of the hand (without rubbing) Blowing hot breath on the spot |
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What is Frost Bite? How is it treated?
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Frostbite
From prolonged and constant exposure to cold for many hours Superficial frostbite Involved only the skin and subcutaneous tissue Skin appears pale, hard, cold, and waxy When rewarming—numb→sting →burn Deep frostbite Tissues are frozen, medical emergency Tissue is cold, hard, pale/white, and numb Rapid rewarming is required by hot drinks, heating pads, hot water bottles (100-107F) |
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What are proper lightning safety practices? (The number 2 cause of death by weather)
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110 death per year
NATA position statement Flash-to-bang Number of seconds from lightning flash until the sound of thunder divided by 5 Count 30 sec—inherent danger (6miles away) Count 15 sec—should leave the field immediately (3 miles away) Lightning detector |
