Personal Training 3

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Nutrients

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6 classes; Carbohydrates, fats, proteins, vitamins, minerals, water

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phospholipids

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another type of fat found in the body

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Carbohydrate

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a nutrient composed of carbon, hydrogen, and oxygen and is essential soure of energy in the body.

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simple sugars

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monosaccharides and disaccharides; stores as glucose

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Complex Carbohydrates

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formed by combining three or more sugar moluces; body breakdown and use it for energy

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Fats

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regulation of body temperature; protection of vidal organs; distribution of vitamins; energy production.

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Vitamins

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neccesary for normal functioning of the body. 13 vitamins.

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Mineral

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inorganic elements that serve a varity of functions.

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water

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65% - 75% of the total body weight

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Choleterol

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a sterol, or fatty substance in which carbon, hydrogen, and oxygen atoms are arranged in rings

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Glucose

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the most important simple sugar in the body.

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Glycogen

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the primary storage form of carbohdrate in the body

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nutrient Density

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the amount of essential nutrients in a food compared to the calories it contains.

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Dietary fiber

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nonstarch polysaccharide found in plants and cannot be broken down by the digestive system. it helps prevent CANCER.

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Protiens

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carries oxygen; fights disease; helps with muscle repair; 1 gm = 4k cal energy

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Triglcerides

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primary storage form of fats in the body.

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Lipoproteins

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Large molecules that allow fat to travel through the blood streams

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Trans fat

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unsaturated fat that is common in may processed baked goods such as cookies and cakes.

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Monounsaturated fatty acid

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found in olive oil and canola oil. have a single double bond bettween carbon atoms in the fatty acid chain

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Osteoporosis

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disease characterized by a decrease in the total amount of bone in the body.

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Amino Acids

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All forms of proteins

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Essential Amino Acids

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there are eight that the body cannot synthesize and must be part of one's regular diet

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Food Guide Pyramid

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USDA guide for food intake

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ergogenic aid

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any external influences that can be determined to enhance performance

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Female Athlete triad

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condition characterized by disordered eating, amenorrhea and osteoporosis

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Oligomenorrhea

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is infrequent (or, in occasional usage, very light) irregular menstruation

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Amenorrhea

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is the absence of a menstrual period in a woman of reproductive age

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Antioxidant

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widely used as ingredients in dietary supplements in the hope of maintaining health and preventing diseases such as cancer, coronary heart disease and even altitude sickness

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Carbohydrate loading

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used to maximize glycogen storage before competition

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Beta-carotene

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Vitamin C and E are highly touted antioxdants.

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Hydration

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14 to 10 oz 2hr before execise
7 to 10 oz 10-20 before exercise
6 to 12 every 15 to 20 min during exercise
16 to 24 after exercise for every pound of weight lost

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Glycemic Index

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measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream; carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream.

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Macronutrient

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AMDR % of calorie intake.