Ch 9& 10: Nutrition

Question 1

Essential Amino Acids

Answer 1

I - isoleucine
Love - leucine
Lucy - Lysine
Please - Phenylalanine
Try - Tryptophan
To - Threonine
Help - Histidine

Question 2

Nonessential Amino Acids

Answer 2

Almost - Alanine
All - Aspartic Acid
Asparagus - Asparagine
Go - Glutamic

Question 3

Conditionally Essential Amino Acids

Answer 3

Please - Proline
Go - Glutamine
See - Serine
The - Tyrosine
Clear - Cysteine
Glossy - Glycine
Apples - Arginine

Question 4

Protein Guidelines

Answer 4

General : 0.8 - 1.0 g/kg/BW
Aerobic Athletes: 1.0 - 1.6 g/kg/BW
Power/Strength : 1.4.- 1.7 g/kg/BW
Reduced calorie diet: 1.8-2.7 g/kg/BW

Question 5

Fat Soluble Vitamins

Answer 5

Vitamin A, Vitamin D, Vitamin E, Vitamin K

Question 6

Water Soluble Vitamins

Answer 6

B Vitamins : Beta-Carotene, Thiamin, Riboflavin, Pyridoxine, cobalamin, biotin, niacin, folate, prnothenic acid
Vitamin C

Question 7

Minerals

Answer 7

Calcium
Phosphorus
Magnesium
Molybenum
Manganese
Copper
Chronium
Iodine
Iron
Selenium
Zinc

Question 8

Monosaccharides

Answer 8

Mono
Got - Glucose
Game - Galactose
Formal - fructose

Question 9

Disaccharides

Answer 9

Dixie
Sure - sucrose
Likes - Lactose
Molasses - Maltose

Question 10

Polysacchrides

Answer 10

Fiber
Starch
Glycogen

Question 11

Fluid USG reading prior to physical activity?

Answer 11

< 1.020

Question 12

Estimated Daily Calories for Females

Answer 12

19-30 : 2000
31-50: 1800
51+ : 1600

Question 13

Average Daily Calories for Males

Answer 13

19-30: 2400
31-50: 2200
51+: 2000

Question 14

Fat Soluble Vitamin Functions and Toxicities

Answer 14

Vitamin A
- Function: Sight
- Toxicity: Liver damage
Vitamin D:
- Function: Calcium absorption
- Toxicity: Heart arrhythmia
Vitamin E:
- Function: Antioxidant
- Toxicity: Anticoagulant
Vitamin K
- Function Blood clotting
- Toxicity: Helps blood clotting

Question 15

Calcium Function

Answer 15

Bone and teeth

Question 16

Phosphorus function

Answer 16

Assists calcium

Question 17

Iron function

Answer 17

RBC production

Question 18

Zinc function

Answer 18

Enzymes

Question 19

Protein Quality

Answer 19

Amino Acid Content + Protein Digestability

Question 20

Glycemic Load

Answer 20

GI of food X grams of carb per serving/100

Question 21

Saturated fatty acids vs unsaturated fatty acids

Answer 21

Saturated: no double bonds
Unsaturated: Double bonds

Question 22

LDL, HDL, total cholesterol levels

Answer 22

LDL want < 100
HDL want > 60
Total want < 200

Question 23

Within 30 minutes after aerobic exercise what should you eat?

Answer 23

1.5 g of high GI foods to stimulate glycogen resynthesis

Question 24

Fluid intakes during exercise

Answer 24

Children weighing 88 lbs: 5 oz every 20 minutes
Children weighing 132 lbs: 9 oz every 20 minutes
Adults: sports drink with 20mEq sodium, 2-5mEq potassium, and 5-10% carbs

Question 25

Precompetition Food and fluid recommendations for Aerobic Endurance Athletes

Answer 25

4 hrs: 1-4 g carbs per kg of BW & .15-.25 G protein per kg of BW 2 hrs: 1 g carbs per kg of BW 1 hr: 0.5 g carbs per kg of BW

Question 26

Carbohydrate Loading Guidelines

Answer 26

8 - 10 g/kg/BW 3 days prior 10 - 12 g/kg/BW 1 & 2 days before

Question 27

How should aerobic endurance athletes consume carbohydrates before an event?

Answer 27

Should mix together to increase absorption rate

Question 28

Carbohydrate requirements for endurance athletes vs strength/power athletes

Answer 28

Endurance: 8-10 g Strength/power: 5-6 g

Question 29

Protein Requirements for endurance athletes vs strength/power athletes

Answer 29

Endurance: 1.0 - 1.6 g Strength/power: 1.4 - 1.7 g

Question 30

To stimulate hypertrophy what are the carbohydrate and protein requirements?

Answer 30

Carbs: 30-100 g of high GI Protein: 20-30 g of high leucine content every 3-4 hours

Question 31

BMI Equation

Answer 31

weight (kg)/ (height (m)^2)

Question 32

BMI for underweight, normal, overweight, obese

Answer 32

Underweight: <18.5 Normal: 18.5 - 24.9 Overweight: 25 - 29.9 Obese: > 30 - Class 1: 30 - 34.9 - Class 2: 35 - 39.9 - Class 3: > 40

Question 33

BMI rankings for children

Answer 33

> 5th percentile : underweight 5th percentile - < 85th percentile : healthy 85th percentile - < 95th percentile: Overweight = or > 95th percentile : obese

Question 34

Anorexia Nervosa

Answer 34

Distorted body image with an intense fear of gaining weight composed of 2 subtypes: restrictive and purging/binging

Question 35

Anorexia Nervosa Symptoms

Answer 35

thinning of bones brittle hair and nails dry and yellowish skin growth of hair all over mild anemia with muscle wasting and weakness severe constipation low BP damage to structure and function of heart brain damage multiorgan failure drop in internal body temperature lethargy, sluggishness, and feeling tired infertility

Question 36

Bulimia Nervosa

Answer 36

Recurrent consumption of food in amounts signifcantly greater than would normally be consumed

Question 37

Bulimia Nervosa Symptoms

Answer 37

Chronic inflamed and sore throat swollen salivary glands worn tooth enamel with increased sensitivity and decay acid reflux disorder internal distress and irritation severe dehydration electrolyte imbalance

Question 38

Cunningham equation

Answer 38

RMR = 550 + 22(LBM)

Question 39

Weight gain strategy

Answer 39

Increase calories by 500 and eat 1.5 - 2.0 g/kg/BW of protein

Question 40

Weight loss strategy

Answer 40

Decrease calories by 500 and eat 1.8 - 2.7 g/kg/BW of protein

Question 41

Contributors to daily energy expenditure

Answer 41

1. BMR (65-70%) 2. Physical Activity (20-30%) 3. DIT (10-15%)

Question 42

Aerobic vs strength/power sports on energy expenditure from physical activity

Answer 42

Aerobic has higher energy costs