Ch 5 Flashcards
what are marconutrients
carbohydrates
fats
protiens
what are mirconutirents
water
vitamins
minerals
are marconutirents or mirconutirents for regulating normal body functions
mirconutirents
what are the dietary recommendations for carbs, fat, and proteins
carbs-55-60%
proteins- 15-20%
fats-25-30%
what is the body’s most efficient source of energy and should be relied on to fill those needs
carbohydrates
what are simple and complex carbohydrates
simple =sugar
complex=starch and most forms of fiber
the process that breaks down glucose to produce enegry
glycolysis
where is immediate energy stored as glycogen
liver and muscle cells
what are examples of soluble fibers
oatmeal, legumes, some fruits
what are examples of insoluble fibers
whole grain breads and bran cereal
what is the recommended amount of fiber per day
25 gram per day
needed for the growth, maintenance, and repair of all body tissue. also make enzymes, many hormones, and antibodies which help fight infection
proteins
these are the basic units that make up proteins
amino acids
which condition has been linked to diet that contains too much protein
osteoporosis
what vitamins are fat-soluble
A,D,E and K
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
true
this is the most abundant nutrient in the body accounting for 60% in the body
water
how much water does an adult require a day
2.5 liter or about 10 glasses
the most abundant mineral in the body
calcium
a decrease in bone density
osteoporosis
lack of iron
anemia
what can large amounts of caffeine cause
nervousness, increased heart rate, irritability, headaches
how much caffeine is too much
5 to 6 cups per day
what are the effects of alcohol on performance
decreased coordination
slowed reaction time
decreased mental alertness
how many hour before competition should an athlete consume carbohydrates
3 to 4 hours
should you consume low, medium, or high GI food
low to medium
what are examples of low and medium food on the Glycemic index (GI)
low-fruits, nuts, grain, beans, vegetables, yogurt, milk
medium-sweet potato, rice, raisins, ice cream, bagel, spaghetti
which organ processes insulin
pancreas
what are the five sites for Skin Fold measurements
thigh, triceps, supraliac, abdomen, chest
what is the average body fat percentage in females and males and what percentage should it not fall under
females-10-25% should not get under 12%
males-8-15% should not get under 3%
what are the grams per calorie for carbs, fat, protein, and alcohol
fat=9 gram
protein=4 gram
carbs=4 gram
alcohol=7 gram
in any weight-loss program the goal should be to lose how many pounds per week
1.5 to 2 lb per week anything more is dangerous
what are the signs of bulima nervosa
gorges herself with tons of calories after starvation and then purges herself to vomit it
what sports of bulima nervosa include
gymnastics, track and dance
what are the signs of anoreixa nervosa
a character who has a distorted body image and a major concern about weight gain
what three things does the female triad syndrome include
eating disorder, amenorrhea, and osteoporosis
what is anorexia athletica
a condition specific to athletes that is characterized by several features of anorexia nervosa
