ch 9 Flashcards
What role does nutrition play in health and exercise?
Nutrition supports energy requirements for growth, repair, and maintenance of tissues, reproduction, digestion, and respiration, and helps achieve weight, body composition, and sports performance goals.
What is the scope of practice for fitness professionals regarding nutrition?
Fitness professionals can provide general guidelines on good nutrition practices, explain the importance of nutrition and hydration, and direct clients to credible sources of nutrition information and qualified professionals.
What can fitness professionals guide clients on regarding nutrition?
Fitness professionals can guide clients on sources of macro- and micronutrients, healthy cooking techniques, and proper sources for obtaining nutrition information.
What is the role of macronutrients in exercise and performance?
Macronutrients play a key role in energy provision, muscle repair, and overall performance.
What are the three categories of macronutrients?
Proteins, carbohydrates, and lipids.
What is the recommended daily allowance (RDA) for protein?
0.8 g/kg of body weight as a minimum.
What is the recommended protein intake for athletes?
1.2 to 2.0 g/kg body weight.
What is the caloric value of proteins?
4 calories per gram.
What are dietary sources of complete proteins?
Animal foods such as meat, poultry, fish, eggs, and dairy.
What are dietary sources of incomplete proteins?
Plant foods such as soy, legumes, grains, and vegetables.
What are carbohydrates comprised of?
Simple sugars, complex carbohydrates, glycogen, and fiber.
What is the caloric value of carbohydrates?
4 calories per gram.
What are dietary sources of carbohydrates?
Plant foods such as vegetables, fruit, grains, grain products, legumes, and dairy.
What are lipids comprised of?
Triglycerides, phospholipids, and sterols.
What is the caloric value of lipids?
9 calories per gram.
What are dietary sources of lipids?
Solid fats and oils in foods such as meats, fish, poultry, dairy, egg yolks, legumes, nuts, and seeds.
What are the current dietary guidelines for lipid intake?
20% to 35% of calories, with the majority from heart-healthy sources.
What are the fat-soluble vitamins?
Vitamins A, D, E, and K.
What are the water-soluble vitamins?
Vitamin C and B vitamins (thiamin, riboflavin, niacin, folate, B12, pantothenic acid, biotin).
What are major and trace minerals?
Major minerals are required in larger quantities, while trace minerals are needed in smaller amounts.
What are the fluid recommendations for the general population?
Approximately 11.5 cups per day (2.7 L) for women and approximately 15.5 cups (3.7 L) for men.
What are hydration guidelines for athletes?
12–16 oz of fluid every 10–15 minutes for activities longer than 60 minutes, replacing fluid at 1.25 times the amount of body weight lost during an event.
What is the first law of thermodynamics in the context of weight management?
Energy cannot be created or destroyed but only converted from one form to another.
What is required for fat loss?
A net calorie deficit while minimizing the loss of lean body mass and reduction in TDEE.
What is required for muscle gain?
Adequate caloric and protein intake combined with resistance training.
What do food labels convey?
Information on the nutritional value and content of products via the nutrition facts panel and the ingredients list.
What are nutrition strategies for improved sports performance?
Ensuring adequate energy (calories) and macronutrient intake, meal timing, and hydration.
What are the three micronutrients?
Protein, carbohydrates, and fluids
Protein, carbohydrates, and lipids
Vitamins, minerals, and phytonutrients
Vitamins, minerals, and lipids
Vitamins, minerals, and phytonutrients
not b
Protein, carbohydrates, and lipids are the three macronutrients; they are not micronutrients.
T/F
Simple sugars are comprised of single-molecule sugars (monosaccharides) or double-molecule sugars (disaccharides), which are easily absorbed by the body.
true
Compared to nonheme iron, heme iron is absorbed how?
Not at all
Less efficiently
More efficiently
Equally
More efficiently
Heme iron is found principally in animal food sources.
T/F
Heme iron is found principally in animal food sources.
True
Heme iron is found principally in animal food sources.
Which is very important as a prenatal vitamin?
Folate
Pantothenic acid
Niacin
Vitamin C
Folate
Not niacin
Niacin is most important for forming NAD.
What percentage of alpha-linolenic acid (ALA) converts to a biologically available form called eicosapentaenoic acid (EPA)?
About 30%
About 90%
About 50%
About 5-15%
About 5-15%
Very little ALA is converted to EPA.
T/F
Very little ALA is converted to EPA.
True
Very little ALA is converted to EPA. about 5-15%
Which vitamin has an increased risk of causing toxicity?
Vitamin A
Vitamin B6
Vitamin B12
Vitamin C
Vitamin A
A is a fat-soluble vitamin. Fat-soluble vitamins are stored in fat and can build up in the body much more quickly than water-soluble vitamins.
