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kine 420 > ch 10 - diet planning > Flashcards

ch 10 - diet planning Flashcards

1
Q

sedentary energy expenditure females

A

30 kcal/g/d

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2
Q

sedentary energy expenditure males

A

31 g/kg/d

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3
Q

moderate intensity exercise 3-5 days/week or low intensity and short duration training daily energy expenditure females

A

35 kcal/kg/d

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4
Q

moderate intensity exercise 3-5 days/week or low intensity and short duration training daily energy expenditure males

A

38 kcal/kg/d

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5
Q

training several hours daily, 5 days/week energy expenditure females

A

37 kcal/kg/d

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6
Q

training several hours daily, 5 days/week energy expenditure males

A

41 kcal/kg/d

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7
Q

rigorous training on a near daily basis energy expenditure females

A

38-40 kcal/kg/d

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8
Q

rigorous training on a near daily basis energy expenditure males

A

45 kcal/kg/d

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9
Q

extremely rigorous training energy expenditure females

A

41 kcal/kg/d

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10
Q

extremely rigorous training energy expenditure males

A

51.5 kcal/kg/d

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11
Q

A dietary prescription for macronutrients considers which two macronutrients first?

A

carbohydrates and protein

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12
Q

step 1 in creating a dietary Rx: determine …

A

energy (kcal) goal

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13
Q

step 2 in creating a dietary Rx: calculate …

A

carbohydrate and protein needs based on energy goal and training needs.

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14
Q

step 3 in creating a dietary Rx: calculate …

A

fat needs

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15
Q

step 4 in creating a dietary Rx: factor in …

A

discretionary calories to meet energy goal

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16
Q

dietary rx considerations for weight loss

A

Include activities daily that increase energy expenditure
Benefits of slow weight loss

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17
Q

dietary rx consideration for weight gain: ____ k cal/d increase

A

500

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18
Q

dietary rx consideration for weight gain: increase…

A
  • portion sizes
  • frequency of eating
  • Increase foods high in heart-healthy fats, such as nuts, nut butters, olives, and avocados.
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19
Q

dietary rx consideration for weight gain: reduce…

A

intake of beverages that do not provide energy (kcal) but may give a feeling of fullness

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20
Q

food groups

A

vegetables, fruits, grains, dairy, protein foods, and oils

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21
Q

vegetables include

A

legumes and beans as well as dark green, red, orange, starchy, and other vegetables.

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22
Q

half of grain servings should be

A

whole grains

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23
Q

protein foods include

A

seafood, meats, poultry, eggs, nuts, seeds, and soy products.

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24
Q

goals of food and fluid prior to exercise: provide

A

energy for exercise, particularly CHO

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25
Q

goals of food and fluid prior to exercise: delay

A

fatigue during prolonged exercise

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26
Q

goals of food and fluid prior to exercise: prevent

A

hypohydration and excessive dehydration

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27
Q

goals of food and fluid prior to exercise: minimize

A

GI distress

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28
Q

goals of food and fluid prior to exercise: satisfy

A

hunger

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29
Q

prior to exercise time period

A

4 hour period before exercise

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30
Q

CHO prior to exercise recommendation

A

1 to 4 g/kg

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31
Q

fluid prior to exercisen recommendatio

A

5-10 ml/kg 2-4 hrs prior is adequately hydrated
3-5 ml/kg 2 hours prior if hypohydrated

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32
Q

goals of food and fluid during exercise: provide

A

energy, particularly CHO

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33
Q

goals of food and fluid during exercise: delay

A

fatigue

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34
Q

goals of food and fluid during exercise: prevent

A
  • hypohydration
  • excessive changes in elctrolyte balance
  • overconsumption of water
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35
Q

goals of food and fluid during exercise: replace

A

sodium

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36
Q

goals of food and fluid during exercise: minimize

A

GI distress

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37
Q

CHO intake during exercise

A

30-60 g/hr for sustained high intensity sports
- up to 90 g/hr

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38
Q

sodium intake during exercise

A

1 g/hr if a salty sweater

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39
Q

goal of food and fluid after exercise: provide

A
  • CHO to resynthesize muscle glycogen
  • proteins to build and repair muscle
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40
Q

goals of food and fluid after exercise: __-hydrate

A

re

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41
Q

goals of food and fluid after exercise: replace

A

lost electrolytes

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42
Q

CHO after exercise recommendation

A

1.5 g/kg in the first hour
some with a medium to high glycemic index
0.75-1.5 g/kg per hour over the next 3 hr

43
Q

protein after exercise recommendation

A

15-25 g high quality protein
no later than 2 hr after exercise

44
Q

fluid after exercise recommendation

A

1.25 - 1.5 L per kg of body weight lost

45
Q

vegetarian common deficiencies

A

b12, iron, calcium, zinc

46
Q

vegan

A

consume no animal dervied products

47
Q

paleo excludes

A

grains, dairy, beans, legumes, potatoes, sugar, and processed foods

48
Q

gluten free is appropriate for

A

those with celiac

49
Q

low carb typically defined as

A

3 g/kg/day

50
Q

most widely consumed psychotropic drug

A

caffeine

51
Q

effectiveness of caffeine

A
  • athletic performance
  • weight loss
  • CNS stimulation
  • pain relief
52
Q

how does caffeine improve performance

A
  • heightened sense of awareness
  • decreased perception of effort
53
Q

side effects of caffeine

A
  • inc BP at rest and during exercise
  • inc HR
  • GI distress
  • insomnia
54
Q

low caffeine intake

A

< 200 mg/d

55
Q

moderate caffeine intake

A

200-400 mg/d

56
Q

high caffeine intake

A

> 400 mg/d

57
Q

one drink is defined as

A

½ oz (14 ml) ethanol
5 oz (150 ml) wine
12 oz (360 ml) beer
8-9 oz (250 ml) malt liquor
½ oz (14 ml) hard liquor (e.g., a “shot”)

58
Q

moderate alcohol consumption

A

1 drink/d women
2 drinks/day men

59
Q

alcohol kcal/g

A

7 kcal/g

60
Q

impact of alcohol on performance

A

reduce endurance performance

61
Q

alcohol on hydration

A
  • low doses: little negative impact
  • higher doses: neg effect on fluid balance due to a strong diuretic effect
62
Q

alcohol on glycogen resynthesis

A

In the presence of sufficient carbohydrate, alcohol appears to have little or no effect on glycogen resynthesis. However, if alcohol displaces carbohydrate in the postexercise diet, then glycogen repletion is impaired. This may occur during binge drinking.

63
Q

alcohol on muscle injury recovery

A

Low doses are unlikely to be detrimental; however, higher doses negatively impact skeletal muscle recovery and should be avoided.

64
Q

alcohol on hormone function

A
  • inc adrenaline (HR)
  • inc cortisol (blood glucose)
  • inc estrogen
  • inc insulin
  • dec human growth hormone
  • dec melatonin (sleep disruption)
  • dec serotonin (inc aggression)
  • dec vasopressin (inc urine output)
  • dec testosterone
65
Q

ergogenic aid

A

any substance or strategy that improves athletic performance
- often used to describe substances or techniques that increase the production of energy or the ability to do work

66
Q

The effect of many dietary supplements is estimated to be

A

zero

67
Q

vitamin and mineral supplements will not improve performance when

A

dietary intake is adequate

68
Q

protein supplement effectiveness

A

not more or less effective for inc muscle mass than food proteins

69
Q

probiotics

A

promote health by maintaining a healthy balance of good and bad bacteria in the GI tract

70
Q

nutrition periodization

A

development of a nutrition plan that parallels the demands of each training cycle.

71
Q

t or f: A primary goal in diet planning is to provide the appropriate calories and nutrient-dense foods.

A

true

72
Q

t or f: Trained athletes have the same nutritional needs as the general population.

A

false

73
Q

t or f: It is best to avoid food and fluid prior to exercise.

A

false

74
Q

t or f: A vegan diet includes dairy products and eggs.

A

false

75
Q

t or f: Excess losses of water or electrolytes are NOT expected with moderate daily doses of caffeine.

A

true

76
Q

t or f: Low doses of alcohol can impair muscle injury recovery.

A

false

77
Q

t or f: Ultra-endurance athletes who often experience diarrhea and upper respiratory tract infections can benefit from probiotic supplementation.

A

true

78
Q

t or f: Currently, there is no general recommendation for athletes to take a daily vitamin or mineral supplement.

A

true

79
Q

t or f: Goal setting is the starting point for developing an individualized and detailed nutrition plan.

A

false

80
Q

starting point for developing an individualized and detailed nutrition plan

A

assessment

81
Q

t or f: Nutrition periodization is a training concept in which the goal is to enhance performance.

A

true

82
Q

According to the textbook, the word diet should be defined as:

A

a pattern of eating

83
Q

Nutrient density is based on the relationship between:

A

energy and nutrients

84
Q

Why does too large of a volume of food prior to exercise result in gastrointestinal distress?

A

Blood flow to the GI tract is decreased with the onset of exercise.

85
Q

Why is it important to consume high to moderate glycemic-index carbohydrates immediately after exercise?

A

Stimulates a more rapid insulin response

86
Q

Which of the following food groups is included in the Paleolithic Diet?
dairy

grains

meat

beans and legumes

processed foods

A

meat

87
Q

By what mechanism does caffeine most likely enhance endurance performance?

A

Decreases the perception of fatigue

88
Q

What is the relationship between alcohol and depression?

A

Alcohol causes depression.

89
Q

Other than training, which of the following is likely to have the greatest impact on improved endurance performance?

A

carbohydrate loading

90
Q

Considering the body of scientific literature to date, what effect do dietary supplements have on performance?

A

Only a few have been shown to improve performance.

91
Q

Which is the least nutrient-dense food?
a. protein bar
b. celery
c. licorice
d. almonds

A

licorice

92
Q

What is most important to keep in mind when planning an athlete’s dietary goals and intake?
a. percentage of fat needed to maintain peak performance
b. types of dietary supplements that will best support training
c. amount of sleep per night to determine proper supplementation
d. phase of the training cycle due to changing energy needs

A

d. phase of the training cycle due to changing energy needs

93
Q

When determining the nutrient needs for an athlete, you should consider the needs for these two nutrients first before assessing other dietary needs?

A

carbohydrates and proteins

94
Q

When exercise intensity is above 75 percent VO2max, which of the following is true with respect to food intake during exercise?
a. The rate of absorption of carbohydrate-containing fluids will be increased, while the risk for gastrointestinal upset will be decreased.
b. The rate of absorption of carbohydrate-containing fluids will be increased along with the risk for gastrointestinal upset.
c. The rate of absorption of carbohydrate-containing fluids will be decreased along with the risk for gastrointestinal upset.
d. The rate of absorption of carbohydrate-containing fluids will be slowed, while the risk for gastrointestinal upset will be increased.

A

d. The rate of absorption of carbohydrate-containing fluids will be slowed, while the risk for gastrointestinal upset will be increased.

95
Q

When determining nutrition goals, what is an inappropriate recommendation for athletes who are eating too much fast food?

A

b. eliminate fast food from the diet

96
Q

After training or competition, why should an athlete consume both carbohydrates and proteins?

A

d. to build and repair muscle and resynthesize muscle glycogen

97
Q

What should be the starting point of any successful nutrition plan for an athlete?

A

assessment

98
Q

What is a good recommendation for athletes to understand with regard to alcohol intake?

A

c. Binge drinking the day prior to performance may impair next-day performance.

99
Q

Based on postcompetition urine analysis, what is the maximum urine caffeine concentration allowed by the National Collegiate Athletic Association (NCAA)?

A

d. 15 mcg/mL

100
Q

Which is the most effective intervention for enhancing performance?

A

training

101
Q

Assuming all are consuming a nutrient-dense diet, which athlete is likely to need a daily multivitamin?
a. a tennis player trying to gain weight
b. a seasoned golfer maintaining his or her weight
c. a bodybuilder consuming enough calories to support muscle growth
d. a dancer whose calorie intake is low

A

d. a dancer whose calorie intake is low

102
Q

What legal and ethical strategy has been shown to be effective for increasing performance in endurance athletes?

A

c. carbohydrate loading

103
Q

If David wants to increase his muscle mass, he should weight train and consistently consume an adequate amount of what two dietary factors?

A

a. calories and protein

104
Q

What is the most common type of vegetarian diet, and what animal products are consumed when following this type of vegetarian diet?

A

a. lacto-ovo vegetarian; dairy products and eggs

kine 420 (10 decks)

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