Kin 355 Exam 1

Front 1

Carbohydrate, lipid, and protein nutrients provide the energy necessary to maintain bodily functions during rest and diverse physical activity

Back 1

Macronutrients

Front 2

Carbohydrates consist of what?

Back 2

-Monoaccharide
-Disaccharides
-Polysaccharides

Front 3

Monosaccharides consist of what?

Back 3

-Glucose (plant source)
-Fructose (fruit source)

Front 4

Disaccharides consist of what?

Back 4

-Sucrose
-Lactose
-Maltose

Front 5

Polysaccharides consist of what?

Back 5

-Starch
-Glycogen (animal)

Front 6

Glycogen formation from glucose (creating)

Back 6

Glucogenesis

Front 7

Glucose formation from non-CHO nutrients. Takes place in the liver. (new)

Back 7

Gluconeogensis

Front 8

Glucose formation from glycogen. (broken down)

Back 8

Glycogenolysis

Front 9

What is the role of carbohydrates in the body?

Back 9

-Energy Source:
o 4kCal per gram (calories, if not burned, are stored into fat. Fat only continues to grow)
-Protein Sparer – If there is a lack of carbohydrates, proteins will be used for energy.
-Metabolic Primer – helps the system get ready to break down fats
-Fuel for the central nervous system:
o Brain prefers glucose as a form of fuel
o When there is no glucose, the brain will breakdown fats

Front 10

Lipids consists of what?

Back 10

-Simple lipids
-Compound lipids
-Derived lipids

Front 11

Simple lipids consist of what?

Back 11

Triglycerides

Front 12

Triglycerides are composed of what?

Back 12

1 glycerol and 3 fatty acids

Front 13

What does fatty acids consist of?

Back 13

-Saturated fatty acids
-Unsaturated fatty acids
-Trans fatty acids

Front 14

Saturated fatty acids do what?

Back 14

-Primarily from animal products as well as coconut oil and palm oil
-Increase LDL cholesterol

Front 15

Unsaturated fatty acids do what?

Back 15

-Monounsaturated fatty acids
-Polyunsaturated

Front 16

Trans fatty acids do what?

Back 16

-Raise LDL cholesterol
-Lowers HDL cholesterol
-Nutrition labels: Can only be listed as Trans Fat free if it contains less than .5g per serving
-Created by adding hydrogen to food products, altering the cell make-up of foods

Front 17

Compound lipids consists of what?

Back 17

-Phospholipids
-Glucolipids
-Lipoproteins

Front 18

Main transport of lipids in the blood.

Back 18

Lipoproteins

Front 19

How would you get rid of HDL cholesterol?

Back 19

Exercise and no smoking

Front 20

How would you get rid of LDL cholesterol?

Back 20

Exercise, diet, no smoking

Front 21

What are the two forms of cholesterol and what do they do?

Back 21

-Exogenous Cholesterol
oGained from our food intake
-Endogenous Cholesterol
oProduced in the liver

Front 22

The body forms more cholesterol with a diet high in saturated fatty acids because saturated fat facilitates the liver’s cholesterol synthesis

Back 22

True.

Front 23

What is the lipid's role in the body?

Back 23

-Energy Reserve
o~110,000 kCal
o9 kCal per gram
-Protection of vital organs
-Thermal insulation
-Transport medium for fat-soluble vitamins
-Hunger Suppressor

Front 24

Proteins: Amino acids- how many?

Back 24

-Essential (9) versus Nonessential amino acids (12)
-Only 8 essential in adults, the 9th is present in babies

Front 25

Proteins consist of what?

Back 25

-Amino acids
-Dipeptides
-Tripeptides
-Polypeptides

Front 26

Vitamins and minerals facilitate energy transfer and optimize normal growth and development

Back 26

Micronutrient

Front 27

How many total vitamins?

Back 27

13

Front 28

Name the fat-soluble vitamins.

Back 28

Vitamins A, D, E, and K

Front 29

Name the water-soluble vitamins.

Back 29

oVitamin C and B-complex vitamins (8)
oAct largely as coenzymes
oTotal of 9 water soluble vitamins
oNot stored in the body

Front 30

Minerials make up _____ of body mass.

Back 30

4%

Front 31

What are the roles of minerals?

Back 31

-Serve as constituents of enzymes, hormones, and vitamins
-Provide structure in forming bones and teeth
-Help maintain normal heart rhythm, muscle conductivity, neural conductivity, and acid-base balance
-Help regulate cellular metabolism by becoming part of enzymes and hormones that regulate cellular activity

Front 32

A result of a prolonged negative calcium balance. - Bones eventually lose calcium mass (mineral content) and calcium density (mineral density) and become progressively porous and brittle

Back 32

Osteoporosis

Front 33

Water:

____ of muscle mass is made up of water

____ of fat is made up of water.

Back 33

72%; 50%

Front 34

The body contains two fluid compartments-

Back 34

§Intracellular – water within the cells
§Extracellular – water as lubricants within the eyes, etc.

Front 35

What is the role of water?

Back 35

-Water provides the body’s transport and reactive medium
-Diffusion of gases always takes place across surfaces moistened by water
-Transport of nutrients and gases in aqueous solution, whereas waste products leave the body through water in urine and feces
-Water, due to its heat-stabilizing qualities, absorbs considerable heat with only minimal changes in temperature
-Watery fluids lubricate joints, keeping bony surfaces from grinding against each other (ligaments)
-Being non-compressible, water provides structure and form to the body through the pressure it has on cellular tissue

Front 36

What is a kilocalorie?

Back 36

-Expresses the quantity of heat necessary to raise the temperature of 1 kilogram of water by 1*C
-Measured using a bomb-calorimeter

Front 37

Gross energy value?

Back 37

o4.2 kCal per gram CHO
o5.65 kCal per gram PRO
o9.20 kCal per gram FAT

Front 38

Atwater general factors?

Back 38

o4.0 kCal per gram CHO
o4.0 kCal per gram PRO
o9.0 kCal per gram FAT

Front 39

What is the optimal nutrition for exercise and sports performance?

Back 39

-Portion Control
-Generally intake is underestimated
-Generally exercise/activity is overestimated

Front 40

What should the Pre-Competition Meal be?

Back 40

oPre-competition meal should be high in carbohydrates
-Foods high in lipid and protein should not be consumed on competition days
-The Ideal pre-competition meal maximizes muscle and liver glycogen storage and provides glucose for intestinal absorption during exercise

-Ideal Meal : The meal should…..
oContain 150 – 300 gr of CHO
oBe Consumed 3 to 4 hours before exercise
oAvoid high-glycemic CHO 1 hour prior to competition
oProvide adequate pre-competition hydration

Front 41

During the race?

Back 41

-Consuming about 60g of liquid or solid CHO each hour during exercise benefits high-intensity, long-duration exercise and pretitive, short bouts of near-maximal effort

Front 42

After the race?

Back 42

-To facilitate glycogen repletion, one should immediately consume carbohydrate-rich, high-glycemic index food
-Specifically, consume 50 to 75g of moderate- to high glycemic CHO every 2 hours for a total of 500g

Front 43

What are practical recommendations for oral rehydration?

Back 43

oDrink 250mL every 15min of a 4 to 8% carbohydrate solution
oConsume 400 – 600mL immediately preceding exercise
oAvoid beverages containing alcohol or caffeine

Front 44

What are the reasons for revising the pyramid?

Back 44

-To ensure the guidance reflects the latest nutrition science
oNew nutrient standards –DRI
oNew dietary guidelines
oFood consumption & composition data

-To improve pyramids effectiveness
oMotivational tools – Graphic/Slogan
oEducational tools – Interactive

Front 45

Daily amounts in cups or ounces

Back 45

Servings

Front 46

What are the Dietary Guildelines?

Back 46

oAdopt balanced eating
§Fruits/Vegies
§3 or more oz. whole grain
oLimit intake of saturated fats
oLean, low-fat, fat-free meats, beans, and milk
oChoose & prepare goods with little added sugars
oEngage in regular physical activity

Front 47

Include substances & procedures believed to improve physical work capacity, physiological function, and athletic performance

Back 47

Ergogenic Aids

Front 48

Mechanisms of Ergogenic Aids?

Back 48

-Act as a central or peripheral stimulant to nervous system (caffeine, methamphetamines, alcohol)
-Increasing storage and/or availability of a limiting substance (Creative, CHO)
-Acts as a supplemental fuel source (glucose)
-Reducing or neutralizing performance inhibiting metabolic by-products (Sodium Biocarbonate,
-Facilitation recovery from strenuous exercise (CHO, H2O)

Front 49

Promote well-being, health, and optimal bodily function or reduces disease risk

Back 49

Functional Foods

Front 50

Genes introduced into host plant or animal to modify biochemical pathways

Back 50

Transgenic Nutraceuticals

Front 51

Name the Nutrition Ergogenic Aids.

Back 51

-Pangamic Acid (BiS)
-Buffering solutions
-Phosphate Loading
-Anti-cortisol producting compounds
-Gluatamine
-Chromium
-Creatine

Front 52

Creatine sources?

Back 52

Meat, poultry, fish

Front 53

The body only synthesizes ______ in the kidneys, liver, and pancreas of creatine.

Back 53

1-2 grams

Front 54

Skeletal muscle contains 95% of body’s total 120-150g of creatine.

Back 54

True

Front 55

Creatine is for what and increases what?

Back 55

-Short duration/ High intensity activities
-Increases in body mass, LMM and Speed

Front 56

Caffeine enhances endurances performances by doing what?

Back 56

§Increasing time to fatigue
§Reducing perception of effort
§Increases fat usage, sparing CHO usage

Front 57

Caffeine may impair endurance performance by....

Back 57

stimulating diuresis leading to dehydration

Front 58

Alcohol provides __________.

Back 58

7 kCal per gram

Front 59

What are the ergogenic effects of alcohol?

Back 59

-May reduce tension and anxiety
-Provides no know ergogenic effects on strength, speed, power, or endurance performance

Front 60

Side effects of alcohol?

Back 60

-Inhibits metabolism
-Dehydration
-Impairs memory, visual perception, speech, and motor coordination

Front 61

Analbolic steroids are synthetic derivatives of _________.

Back 61

testosterone

Front 62

What does analbolic steroids do?

Back 62

-Designed to maximize analbolic effects
-Enhance protein synthesis
-Inhibit protein degradation
-Increase sketal muscle hypertrophy & strength

Front 63

What are the associated side effects of Analbolic Steroids on the Cardiovascular system?

Back 63

-Increase in LDL
-Decrease in HDL
-Hypertension
-Increase in Triglycerides

Front 64

What are the associated side effects of Analbolic Steroids on the Central Nervous System?

Back 64

-Mood swings
-Violent behavior
-Depression

Front 65

What are the associated side effects of Analbolic Steroids on the Hepatio (liver)?

Back 65

-Increases liver enzymes
-Jaundice
-Hepatic tumors

Front 66

What are the associated side effects of Analbolic Steroids on the Endocrine system?

Back 66

-Pancreas
-Altered glucose tolerance
-Decrease in FSH, LH
-Acne

Front 67

What are the associated side effects of Analbolic Steroids on the Male Reproductive System?

Back 67

-Testicular atrophy
-Gynecomastia
-Impotence
-Enlarged prostate
-Male pattern baldness

Front 68

What are the associated side effects of Analbolic Steroids on the Female Reproductive system?

Back 68

-Menstrual dysfunction
-Altered libido
-Clitoral enlargement
-Deepening voice

Front 69

A hormone secreted by the anterior pituitary gland.

Back 69

Growth Hormone

Front 70

What do Growth Hormones do?

Back 70

-Helps with tissue-building processes & normal growth and development
-Enhances the use of FAT & slows the breakdown of CHO & Protein
-May facilitate sketal muscle hypertrophy and strength gains combined with resistence training

Front 71

A steroid hormone produced in the body, so it can't be controlled by the FDA. Acts as a precursor to estrogen & testosterone.

Back 71

DHEA

Front 72

What are the DHEA claims? It's banned by the IOC.

Back 72

-Preserves youth
-Protects against CVD, cancer, diabetes, osteoporosis
-Decreases body fat
-Increases body mass
-Boots immunity

Front 73

What are the dangers of Amphetamines?

Back 73

-Dependancy, headaches, tremors, dizziness, nausea, insomnia, psycholocial disorders, decrease pain sensations, heat stress, paranoia