Dance Kinesiology 2 (Nutrition 2)

Front 1

What do dancers consume to much of in there diet?

Back 1

FAT! cheese, red meat, nuts, eggs. They are thinking protein but not looking at fat intake

Front 2

Describe the Fat intake in nutrition?

Back 2

Fat is used as a fuel source in aerobic lipolysis
far molecules are big and difficult to break down
formation of energy from fat is slow

Front 3

4 factors that determine if fat is used as primary substrate?

Back 3

1- energy demand
2- duration of activity
3- condition of person
4- nutritional status of person

Front 4

Define energy demand in fat?

Back 4

if the energy demands are too great, the breakdown can't keep up with the body
so use of fat is low to moderate

Front 5

Define duration of activity in fats?

Back 5

Body's process to burn fat will take a while to gear up
It takes about 30 min of low to moderate intensity exercise for metabolic reactions involving lipolysis to predominate
This is why fat burning exercise is termed endurance exercise

Front 6

Define condition of the person in fats?

Back 6

If you are in good condition, your body burns fat more readily

Front 7

Define nutritional status of person in fats?

Back 7

how long prior to exercise you have eaten, and what you ate.
You will burn all of some of the calories provided by the food you just ate, but the exercise session will not burn as much fat

Front 8

What are the fuel sources for energy production?

Back 8

Phosphorus - short duration very high intensity exercise
Fat - long duration, low intensity exercise
Glucose - medium duration, moderate to high intensity exercise

Front 9

That are three types of fat?

Back 9

saturated fat - solid at room temperature
Monounsaturated fat - liquid at room tem
Polyunsaturated fat - found in essential fatty acids

Front 10

What are the seven functions of fat?

Back 10

1. Main fuel in endurance/aerobic state
2. fat stimulates hormones that slow down gastric emptying
3. spare protein breakdown when barbs is adequate
4. fatty acids are essential that they form part of bodys cell walls
5. carry fat soluble vit A,D,E,K
6. Form the basis hormones needed for adequate sexual functions
7. Supply 9 Kcal of energy per gram of fat

Front 11

What is protein?

Back 11

used to maintain, build or rebuild muscle and bone
It does not provide energy for exercise to any extent!
Derived from both animal and plant sources
contains nitrogen, enables it to form amino acids or building blocks for living tissue
22 essential amino acids, 9 must be supplied through foods called "complete proteins"

Front 12

What are the 8 functions of protein?

Back 12

1. Structural - major component of muscle, tendon, lig, and bone matrix.
2. fluid balance, without it blood pressure forces fluid into cells becomes bloated
3. needed to synthesize many hormones
4. form all enzymes
5. Acid/base ph balance without the body becomes acidic
6. formation of antibodies
7. body stores of protein can be converted to glucose in starvation
8. supplies 4 kcal of energy per gram

Front 13

What are the two forms of carbohydrates?

Back 13

1. Simple: (glucose fructose) simplest form includes sugars in fruits, honey, corn, syrup.
2. Complex: molecular structure that is more difficult to break down, takes longer to digest and absorb them.

Front 14

What are carbohydrates?

Back 14

constitute 55 - 65% of total dietary intake
the average person needs 50-100 grams of carbs per day

Front 15

What are the 6 functions of carbs?

Back 15

1. main fuel for central nervous system, brain, and red blood cells
2. prevents body from using proteins without carbs
3. needed for complete fat breakdown.
4. provide fiber, which is important for the colon
5. blind toxins the liver uses carbs to excrete toxic substances that enter the body
6. great energy source - provide 4 kcal of energy per gram

Front 16

What are Vitamins?

Back 16

Help enzymes carry out chemical reactions
do not supply energy
ingested from food sources are usually naturally combined with other elements that aid in absorption

Front 17

What are minerals?

Back 17

Function as regulators; keep things from getting backed up
in no way can a vitamin or mineral take a place of food as an energy source

Front 18

What is iron?

Back 18

important part in hemoglobin, the pigment in red blood cells that carries oxygen
for immune response
vitamin C can increase iron absorption up to 4X

Front 19

What are the 4 functions of calcium?

Back 19

1. Synthesis and maintenance of bones and teeth
2. Blood clotting
3. Muscle contraction
4. Nerve transmission

Front 20

What is osteoporosis?

Back 20

decrease in bone density and increases the rick of fracture.
Begin as early as your twenties
Dancer are extremely high risk because of light body weight, irregular periods.
only a bone builder until your mid thirties then you borrow calcium from your peak bone mass
once you have it there is little you can do