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BOC > Ch 5 > Flashcards

Ch 5 Flashcards

1
Q

what are marconutrients

A

carbohydrates
fats
protiens

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2
Q

what are mirconutirents

A

water
vitamins
minerals

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3
Q

are marconutirents or mirconutirents for regulating normal body functions

A

mirconutirents

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4
Q

what are the dietary recommendations for carbs, fat, and proteins

A

carbs-55-60%
proteins- 15-20%
fats-25-30%

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5
Q

what is the body’s most efficient source of energy and should be relied on to fill those needs

A

carbohydrates

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6
Q

what are simple and complex carbohydrates

A

simple =sugar

complex=starch and most forms of fiber

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7
Q

the process that breaks down glucose to produce enegry

A

glycolysis

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8
Q

where is immediate energy stored as glycogen

A

liver and muscle cells

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9
Q

what are examples of soluble fibers

A

oatmeal, legumes, some fruits

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10
Q

what are examples of insoluble fibers

A

whole grain breads and bran cereal

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11
Q

what is the recommended amount of fiber per day

A

25 gram per day

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12
Q

needed for the growth, maintenance, and repair of all body tissue. also make enzymes, many hormones, and antibodies which help fight infection

A

proteins

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13
Q

these are the basic units that make up proteins

A

amino acids

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14
Q

which condition has been linked to diet that contains too much protein

A

osteoporosis

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15
Q

what vitamins are fat-soluble

A

A,D,E and K

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16
Q

true or false
magnesium is needed in energy-suppling reactions, sodium and potassium are important for transmission of nerve impluse, iron transports oxygen in red blood cells

A

true

17
Q

this is the most abundant nutrient in the body accounting for 60% in the body

A

water

18
Q

how much water does an adult require a day

A

2.5 liter or about 10 glasses

19
Q

the most abundant mineral in the body

A

calcium

20
Q

a decrease in bone density

A

osteoporosis

21
Q

lack of iron

A

anemia

22
Q

what can large amounts of caffeine cause

A

nervousness, increased heart rate, irritability, headaches

23
Q

how much caffeine is too much

A

5 to 6 cups per day

24
Q

what are the effects of alcohol on performance

A

decreased coordination
slowed reaction time
decreased mental alertness

25
Q

how many hour before competition should an athlete consume carbohydrates

A

3 to 4 hours

26
Q

should you consume low, medium, or high GI food

A

low to medium

27
Q

what are examples of low and medium food on the Glycemic index (GI)

A

low-fruits, nuts, grain, beans, vegetables, yogurt, milk

medium-sweet potato, rice, raisins, ice cream, bagel, spaghetti

28
Q

which organ processes insulin

A

pancreas

29
Q

what are the five sites for Skin Fold measurements

A

thigh, triceps, supraliac, abdomen, chest

30
Q

what is the average body fat percentage in females and males and what percentage should it not fall under

A

females-10-25% should not get under 12%

males-8-15% should not get under 3%

31
Q

what are the grams per calorie for carbs, fat, protein, and alcohol

A

fat=9 gram
protein=4 gram
carbs=4 gram
alcohol=7 gram

32
Q

in any weight-loss program the goal should be to lose how many pounds per week

A

1.5 to 2 lb per week anything more is dangerous

33
Q

what are the signs of bulima nervosa

A

gorges herself with tons of calories after starvation and then purges herself to vomit it

34
Q

what sports of bulima nervosa include

A

gymnastics, track and dance

35
Q

what are the signs of anoreixa nervosa

A

a character who has a distorted body image and a major concern about weight gain

36
Q

what three things does the female triad syndrome include

A

eating disorder, amenorrhea, and osteoporosis

37
Q

what is anorexia athletica

A

a condition specific to athletes that is characterized by several features of anorexia nervosa

BOC (21 decks)

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