Nutrition Kin310 Test 3

Front 1

What are the 6 classes of nutrition?

Back 1

Water
Protein
Carbs
Fats
Vitamins
Minerals

Front 2

Role of sweat

Back 2

Release sweat --> cooling --> improved performance

Front 3

How much fluid loss impacts performance?

Back 3

1-2%

Front 4

ACSM guidelines for fluid needs

Back 4

Use body weight and replace what you lose

Front 5

NATA says for each pound of weight loss

Back 5

20 oz for every pound
MIn of 5 - 10 oz every 15 min during exercise

Front 6

? grams of CHO = ? kcals

Back 6

675 gm CHO = 2700 kcals

Front 7

? gm of PROTEIN = ? kcals

Back 7

110 gm of protein = 440 kcals

Front 8

? gm FAT = ? kcals

Back 8

67 gm of fat = 600 kcals

Front 9

US Dietary Guidelines for fat, CHO, and Protein

Back 9

1. 58% CHO (55-60%)
2. <30% Fat
3. 12% Protein (12-15%)

Front 10

Examples of CHO

Back 10

Strawberries, cherries, bread, french fries, donuts, nuts, etc.

Front 11

Simple Carbs

Back 11

MONO & DIsaccharide
(have same # of kcals and complex & both are sugars)

Front 12

Complex Carbs

Back 12

POLYsaccharides
They have more nutrient value & stable blood glucose &
Avoid "crashes" after high peak --> neg hormonal changes --> fat deposition

Front 13

How much Fiber should you consume in a day?

Back 13

25 gm

Front 14

Good sources of fiber

Back 14

whole grains, wheat bran, veggies

Front 15

All carbs are broken down into ______ carbs

Back 15

simple

Front 16

Net carbs =

Back 16

= total carbs gm - FIBER & sugar alcohols (indigestible)

Front 17

Glycemic Index defn.

Back 17

rating 1 - 100 of how quickly foods raise blood glucose & insulin levels

Front 18

Carbs that break down quickly =

Back 18

HIGH glycemic index; refined, starchy foods (GI = >70)

Front 19

Carbs that break down slowly =

Back 19

LOW glycemic index; nonstarchy veggies, fruit and legumes
(GI = <55)

Front 20

Glycemic Load =

Back 20

real impact on blood glucose level; amount of carb adjusted for its GI

GL = (GI x amount of carb) / 100

Front 21

LOW GL =

Back 21

in general, low GI
GL (<10)

Front 22

HIGH GL =

Back 22

20+

Front 23

Where does your body store glycogen? Glucose?

Back 23

Glycogen= in liver and skeletal muscles
Glucose = carried in blood

Front 24

What happens to excess CHO?

Back 24

1. stored in muscles or liver as GLYCOGEN
2. converted and stored as FAT

Front 25

CHO recommendations

Back 25

7-10 gm/kg/bw

Front 26

How much CHO needed in your diet formula?

Back 26

1. Your wt in lbs = ______
2. Divide by 2.2= ______ kg
3. ______ kg x your activity level (6-13)
4. = ______gm CHO/day

Front 27

If you exercise for an extended period of time, the recommended CHO intake/hour is _______to _______ gm.

Back 27

30 - 60 gm of CHO
** carbs during exercise may also help boost immunity

Front 28

What is the “window of opportunity” for replenishing glycogen in your body?

Back 28

sooner = better
(30 - 45 min)

Front 29

What does your body use protein for? How much does protein contribute to energy production?

Back 29

The "building blocks" of tissue; enzymes are proteins

NOT a major energy source

Front 30

US dietary guidelines for PROTEIN

Back 30

12- 15% total kcals
4 kcal/gm

Front 31

COMPLETE protein:

Back 31

contain all the essential amino acids (can't be synthesized within the body)

Front 32

INCOMPLETE protein:

Back 32

contain only SOME of the essential amino acids (CAN be synthesized in body or provided in food)

Front 33

What are some factors that help determine how much protein is recommended for an exerciser?

Back 33

1. Exercise type
2. Intensity & duration
3. degree/level of training
4. Glycogen availability
5. Total kcal/CHO intake
6. Habitual protein intake

Front 34

How much protein is recommended for the average person? How is this different for exercisers?

Back 34

@ rest = 2-5% of Kcals
@ exercise = 4-15% of Kcals

Front 35

Why might some athletes consume too much protein?

Back 35

1. average american diet contains large servings
2. MIsconceptions about protein needs
3. # of americans "on a diet"

Front 36

Which categories of athletes might be at risk of consuming too little protein?

Back 36

Females; or those over-emphasizing high carb foods

Front 37

US Dietary guidelines for FAT

Back 37

< 30% total caloric intake

or 9 kcal/gm

Front 38

Where are triglycerides stored? Which energy system uses them (fatty acids) for energy?

Back 38

Stored in Adipose & skeletal muscle
Aerobic energy production

Front 39

Saturated fat

Back 39

Animal sources.
Solid at room temp
Linked 2/ inc cholesterol levels
Ex: meat, butter, and lard

Front 40

Unsaturated fat

Back 40

Plant sources
Liquid at room temp
Ex: corn oil, olive oil and canola oil

Front 41

Trans fatty acids

Back 41

unsat fats --> sat w/ hydrogen ions --> inc shelf life & flavor + stability (Hydrogenation of unsat fats)

Ex: deep fried and processed foods

Front 42

What are the potential health implications of consuming large quantities?

Back 42

it inc LDL levels, which may lower HDL levels

Front 43

Omega - 3 fatty acids

Back 43

1. stabilize heart's rhythm
2. dec sudden cardiac death
3. Prevent unwanted blood clots from forming
4. help lower triglycerides and reduce inflammation

EX: fish oil and flaxseed oil

Front 44

What does your body use cholesterol for?

Back 44

1. Forms some hormones
2. Aids in digestion
3. NOT a source of energy
4. high levels linked w/ cardio disease

Front 45

How do the US Dietary Guidelines for fat intake compare to those published by the World Health Organization?

Back 45

US = < 30% fat or 9 Kcal/gm
World = min. fat intake of 15% of total energy intake
WOMEN = at least 20% of total kcals

Front 46

What are some benefits of consuming a low fat diet?

Back 46

1. Allows for adequate CHO and protein intake
2. Minimize gastointestinal upset
3. control/regulate body weight
4. prevent chronic disease

Front 47

Water Soluble Vitamins

Back 47

Vitamin C & B
1. NOT stored
2. Excess is EXCRETED

Front 48

Fat soluble vitamins

Back 48

Vitamins A, D, E & K
1. Stored in the liver and fatty tissue
2. Excess can --> vitamin toxicity

Front 49

Major Minerals

Back 49

Need 100 mg or MORE each day

Ex: calcium, chloride, potassium

Front 50

Minor Minerals

Back 50

Need 100 mg or LESS each day

Ex: copper, fluoride, iron

Front 51

Why calcium early?

Back 51

Max/peak bone density achieved by age 30 - 35

Front 52

What is the female athlete triad?

Back 52

Disordered eating --> amenorrhea --> osteoporosis

Front 53

RDA for IRON

Back 53

Females (11-50 yrs) = 15 - 18 mg

Front 54

Enhance iron intake

Back 54

vitamin C; Fortified foods; avoid caffeine; eat lean meats; take iron/calcium supplements

Front 55

Most Noted Antioxidants

Back 55

Vitamins.. A, C, E
Also sulfur & selenium, lycopene

They protect body from free radicals
--Go for bright and/or dark colored foods

Front 56

Heritability of BMI =

Back 56

25-40%

Front 57

Body weight with aerobic exercise...

Back 57

1. Total wt DEC
2. fat wt and % body fat DEC
3. Fat-free mass either INC or STAYS THE SAME

Front 58

3 parts of metabolism

Back 58

1. RMR
2. Thermic effect of feeding/eating
3. Thermic effect or activity

Front 59

RMR defn.

Back 59

Early A.M. metabolism after overnight fast +8 hrs sleep

60-75% of daily total caloric expenditure

Front 60

Thermic effect of feeding defn

Back 60

Digestion, absorption, transport, metabolism and storage

~10% of daily total caloric expenditure

Front 61

Thermic effect of activity defn.

Back 61

Energy expended ABOVE RESTING rate to accomplish a given task -- from brushing your teeth to running 5 miles

~accounts for the rest of total caloric expenditure

Front 62

EPOC? Does it contribute significantly to total caloric expenditure?

Back 62

Excess Post-exercise Oxygen Consumption

May account for significant amount of additional calories burned in the LONG TERM

Front 63

NEAT? How much does it contribute to your total daily caloric expenditure?

Back 63

Non- Exercise Activity Thermogenesis

fidgeting is a good thing

Front 64

"Lite" =

Back 64

1/3 fewer kclas or 1/2 the fat of a previous version

Front 65

"Sugar Free" =

Back 65

<0.5 gm/serving

Front 66

"Low fat" =

Back 66

3 gm fat or less per serving

**low fat doesn't mean low calorie

Front 67

"Fat Free" =

Back 67

< 0.5 gm fat/serving

** Doesn't mean fewer calories