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H2F 2-12 7-22 > Ch. 8 Nutritional Readiness > Flashcards

Ch. 8 Nutritional Readiness Flashcards

1
Q

Nutritional readiness

A

Attainment of an individual nutritional strategy that supports optimal physical and cognitive function also lifelong disease and injury prevention

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2
Q

Nutritional program concept has what 3 components

A

Proactive
Reactive
Active

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3
Q

Proactive component

A

Foundation nutrition
Entails chronic disease prevention and immune system enhancement

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4
Q

Active component

A

Operational (occupational and environmental task-specific performance) nutrition

focuses on event fueling and post event recovery and arduous environment preparedness

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5
Q

Reactive component

A

Therapeutic nutrition

Centers on specific nutritional interventions to treat (as opposed to prevent) an illness, injury, or condition

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6
Q

HHS

A

United States department of health and human services

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7
Q

USDA

A

United States of department Agriculture

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8
Q

HHS and USDA jointly publish dietary guidelines for Americans every _______years

A

5

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9
Q

Dietary guilines for Americans provides

A

Evidence based food and beverage recommendations for Americans ages 2 and older

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10
Q

A healthy food pattern contains

A

Variety of vegetables
Fruits
Grains
Fat free low fat dairy
Variety of proteins
Oils high in polyunsaturated and mono saturated fats

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11
Q

Cabonhydrates and proteins contain how many calories

A

4 calories per gram

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12
Q

Fats contain how many calories

A

9 per gram

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13
Q

Alcohol contains how many calories

A

7 per gram

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14
Q

Calories need per day depends on what?

A

Age
Height
Weight
Sex
Level of physical activity

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15
Q

Nutrients found in vegetables

A

Dietary fiber
Potassium
Vitamin A
Vitamin C
Vitamin K
Cooper
Magnesium
Vitamin E
Vitamin B6
Folate
Iron manganese
Thiamin
Niacin
Choline

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16
Q

How much juice is considered a cup of fruit?

A

8 ounces of 100% fruit juice

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17
Q

How much dried fruit counts as 1 cup fruit

A

1/2 cup dried fruits

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18
Q

Fruit provides what nutrients

A

Dietary fibers
Potassium
Vitamin c

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19
Q

Examples of grains as single foods

A

Rice
Oatmeal
Popcorn

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20
Q

Examples of grains as an ingredient

A

Breads
Cereals
Pasta

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21
Q

Example of whole grains

A

Brown rice
Quinoa
Oats

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22
Q

Contents of a kernel

A

Endosperm
Bran
Germ

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23
Q

Refrained grains lack what?

A

Bran
Germs

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24
Q

Nutrients provided from grains

A

Dietary fiber
Minerals
Vitamins

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25
Q

Examples of dairy

A

Milk yogurt
Cheese
Fortified soy beverages

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26
Q

What plants can be made into milk

A

Almond
Rice
Coconut

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27
Q

What is the recommended amount of dairy daily?

A

3 cup-equivalent

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28
Q

Nutrients from dairy

A

Calcium
Phosphorus
Vitamin A
Vitamin D
Riboflavin
Vitamin B12
Protein
Potassium
Zinc
Choline
Magnesium
Selenium

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29
Q

Examples of protein

A

Seafood
Meats
Poultry
Eggs
Nuts
Seeds
soy products

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30
Q

What’s the recommended protein seafood intake per week

A

8 ounce equivalent of seafood per weeks

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31
Q

How many nuts are equal to 1 ounce equivalent of protein foods

A

1/2 oz of nuts

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32
Q

Nutrients provided in protein

A

B vitamins
Selenium
Choline
Phosphorus
Zinc
Copper
Vitamin D
Vitamin E

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33
Q

Oils are what

A

Fats that are liquid at room temperature

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34
Q

How much added sugar is recommended daily

A

10% of daily calories

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35
Q

FDA

A

United States Food and Drug Administration

36
Q

How much sodium should be consumed daily?

A

Less than 2,300 milligrams a day for adults

37
Q

How much alcohol can men and women drink daily

A

Woman 1 drink
Men 2 drinks

38
Q

One alcoholic drink equivalent consists of

A

12 fluid oz beer 5% alcohol
5 fluid oz of wine 12% alcohol
1.5 fluid oz 80 proof distilled spirits 40% alcohol

39
Q

Body is compromised of what?

A

Water
Protein
Minerals
Fat

40
Q

Two-compartment model of body composition divides the body into what 2 components

A

Fat component
Fat free component

41
Q

Essential fat

A

Fat in bone marrow
Heart
Lungs
Liver
Spleen
Kidneys
Intestines
Muscles
Certain tissues throughout central Beverly’s system

42
Q

Storage fat

A

Non essential body fat

43
Q

Why do women have higher essential body fat then men

A

Sex characteristic fat related to bear child

44
Q

Where is storage fat located

A

Internal organs (internal storage fat)
Directly beneath the skin (subcutaneous storage fat)

45
Q

Lean body mass represents what

A

Weight of your muscles
Bones
Ligaments
Tendons
internal organs

46
Q

Examples of practical methods of assessing body composition two compartment(lean body mass and fat free mass

A

Skinfold thickness(caliper) testing
Bioelectrical impedance analysis
Air displacement plethysmograph
Hydrostatic weighing

47
Q

Examples of practical methods of assessing body composition three compartment(lean body mass and fat free mass, bone mineral content

A

DEXA scan-dual energy X-ray absorptiometry scan

48
Q

Who should you consult with when trying to find body composition assessments

A

Registered dietitian
Army wellness center

49
Q

Body mass index bmi

A

Population screening to assess health and classify within underweight, normal, overweight, obese

50
Q

BMI body mass index equation

A

BMI=weight (in kilograms)/height (in meters) squared = kg/m2

51
Q

What is a healthy amount of weight loss?

A

0.5-1 pound per week

52
Q

To prevent lean muscle loss and nutrient deficiencies how many calories should men and women consume

A

Women no less than 1200 calories
Men no less than 1500 calories

53
Q

250-500 calories over typical daily intake will result in

A

Gain of 0.5-1 pound per week

54
Q

FITT principle

A

Frequency
Intensity
Time
Type

55
Q

What contains strategies and recommendations for all aspects of performance nutrition for soldiers

A

Warfighter nutrition guide

56
Q

Before exercise diet

A

Carbohydrate rich food fluids 2-4 hours before exercise

Restores liver glycogen
Increase muscle glycogen stores
Prevent hunger

57
Q

Before exercise meal contents

A

1-4 grams of carbs per kilo of body weight

Consumed 1-4 hours before exercise

58
Q

Examples of before exercis meals 1 hour or less

A

Fruit-Apple, watermelon, peaches, oranges
Or energy bar
1/2-1.5 cups(4-12 ounces) or carb electrolytes beverage

59
Q

Examples of before exercis meals 2-3 hours

A

Fresh fruit
Breads
2-4 cups 16-32 ounces of carb electrolytes bev

60
Q

Examples of before exercis meals 3-4 hours

A

Fresh fruit
Breads
4-7.5 cups 32-60 oz

61
Q

Examples of during exercise meals less than 45 mins

A

None

62
Q

Examples of meals during exercise at high intensity 45-75 minutes

A

Small amounts of sports drink
Carbon hydrate rich snacks foods

63
Q

Examples of meals during exercise at high intensity lasting 1 to 2.5 hours

A

30-60 grams per hour

64
Q

Examples of meals during exercise at high intensity lasting 2.5 to 3 hours or longer

A

80-90 grams per hour

65
Q

After excercise meal should be

A

50-100 grams of carbs (2 grams per kilogram of body weight)

15-25 grams of high quality protein (5-9 grams per 100 grams of carbohydrates)

Within 30-60 minutes after exercise to replenish glycogen stores, stimulate muscle protein synthesis, repair damage

66
Q

Fluid recommendation before exercise

A

8-16 oz 2 hours before excerise

1-2 mL per pound body weight 2 hours prior to exercise

67
Q

Fluid recommendation during exercise

A

Drink at least 4-8oz .5-1 cup every 15-20 minutes do not exceed 1.5 liters 6 cups per hour

68
Q

Fluid recommendation after exercise

A

8-16 oz 1-2 cups after

3cups per lb lost in body weight

69
Q

Electrolytes

A

Sodium, potassium
Calcium
Magnesium
Chloride

70
Q

Oral hydration solutions are considered what class

A

Class 8

71
Q

Overhydrating

A

Can cause excessive dilution of sodium in the blood-hyponatremia

72
Q

Hyponatremia

A

Dilution of sodium in the blood

73
Q

Best sources of information on dietary supplements

A

Dietians
Certified specialist in sports dietics
Health care provider
Pharmacist

74
Q

DSHEA

A

Dietary Supplement health and education act of 1994

75
Q

At what percent of fluid loss will the body have impaired physical performance and mood decrease appetite

A

2 %

76
Q

At what percent of fluid loss can decrease work performance by 30 percent

A

5%

77
Q

Good hydration goal

A

Urinating ecery 2-3 hours

78
Q

Physical exertion in cold calories burned a day

A

4200-5000

79
Q

During cold weather what percent of energy comes from carbs

A

50-60% of energy

80
Q

During cold weather what percent of energy comes from protein

A

10-20 percent

81
Q

During cold weather what percent of energy comes from fat

A

30-35%

82
Q

What are the nutritional concerns at high altitude?

A

Weight loss
CHO intake
Dehydration
Oxidative stress

83
Q

Nutritional concerns for water diving

A

Energy intake
Fluid intake
Mineral balance
Antioxidant balance

84
Q

Therapeutic nutrition

A

Use of specific nutritional interventions to treat an illness injury or nutrition related condition

85
Q

Hypertension

A

High blood pressure

86
Q

Insulin resistance

A

High blood sugar

87
Q

Dyslipidemia

A

High cholesterol or triglycerides (fat) in blood

H2F 2-12 7-22 (15 decks)

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