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EXCI445 midterm 1 > Chapter 1 > Flashcards

Chapter 1 Flashcards

1
Q

Nutrition =

A

ingestion + digestion + absorption + metabolism

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2
Q

nutrient

A

specific function in the body

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3
Q

categories of nutrients

A

macronutrients: carbs, fats, prots, water
micronutrients: vitamins, minerals &trace elements

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4
Q

function of nutrients

A

promotion of growth and dev.
provision of energy
regulation of metabolism

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5
Q

sports nutrition

A

blend of nutrition and exercise physiology
based on sound specific evidence
requires some art to apply scientific principles to humans

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6
Q

long term sports nutrition goals

A
  • adequate energy intake to meet the energy demands of training and performance
  • adequate replenishment of muscle and liver glycogen with dietary carbohydrates
  • adequate protein intake
  • adequate overall diet to maintain good health
  • appropriate weight and body composition
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7
Q

short term nutrition goals

A
  • consumption of food and beverages to delay fatigue during training and competition
  • minimization of dehydration and hypohydration
  • utilization of dietary strategies beneficial for performance such as precompetition meal, appropriately timed caffeine intake or carbohydrate loading
  • intake of nutrients that support recovery
  • appropriate timing of nutrients
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8
Q

indispensable/essential

A

cannot be synthesized in the body

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9
Q

dispensable/nonessential

A

can be synthesized by the body

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10
Q

conditionally essential

A

only become essential under certain conditions

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11
Q

essential nutrients : why

A
  • for growth, health, and survival
  • abscence-> deficiency, disease, death
  • critical level of intake : below it, symptoms follow dose-response
  • substance is not synthesized in body
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12
Q

what is the dietary reference intake (DRI)

A

recommended intake levels for vitamins, minerals and macronutrients
aimed at prevention of chronic diseases

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13
Q

how to use DRI

A

see ppt

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14
Q

nutrition labeling in canada - health canada

A

regulates the labeling of food products in Canada, through the food and drugs act

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15
Q

nutrition labeling - canadian food inspection agency

A

is responsible for enforcing the food regulations of the food and drugs act and regulations

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16
Q

nutrition information provided on food labels

A

nutrition facts
ingredient list
nutrition claims
health claims

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17
Q

daily value

A
  • nutrient profile of food
  • based on highest recommended intake for each age and sex group
  • for macronutrients based on 2000 kcal reference diet
  • none for proteine
  • cholesterol - optional
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18
Q

nutrition claims

A
  • are regulated statements made when a food meets certain criteria
  • they are optional and may be found only on some food products
19
Q

when you want to decrease the amount of certain nutrients what are you looking for on food labels

A
  • free: none or hardly any
  • low: small amount
  • reduced: at least 25% less of the nutrient
  • light: reduced fat or calories
20
Q

when you want to increase the amount of a nutrient what should you look for

A
  • source: contains a significant amount of the nutrient
  • high or good source: contains high amount
  • very high or excellent source: contains very high amount
21
Q

general health claims are developped by

A

corporations
consumers should not solely rely on general health claims to make informed food choices

22
Q

food and fluid intake prior to exercise

A

1-4h

23
Q

goal of food and fluid intake before exercise

A

help with hunger and hydration

24
Q

food and fluid intake before exercise depends on

A

timing and gastrointestinal tolerance

25
Q

event > 60 min

A

30-60g CHO/h

26
Q

event > 2.5h

A

up to 90g CHO/h

27
Q

goal food and fluid intake after exercise + quantities to intake

A

replenish nutrients lost during exercise and to speed recovery
- CHO 1.0-1.2 G/KG/H within 2h
- fluid 1.5L/Kg bodyweigth lost
- electrolytes E.G. sodium if a lot of sweating
- protein: 15-25g

28
Q

other considerations of sports nutrition

A
  • appropriate body composition
  • healthful weight loss practices
  • flexible eating plan
  • avoidance of disordered eating or eating disorders
29
Q

what is an ergogenic aid

A

enhances a person’s ability to perform work
improves athletic performances

30
Q

NHP regulates

A
  • vitamins and minerals
  • herbal remedies
  • homeopathic medicines
  • traditional medicines such as chinese medicines
  • probiotics
  • other products like amino acids and essential fatty acids
31
Q

what is a dietary supplement according to DSHEA

A

a product other than tobacco intended to supplement the diet that bears or contains 1 or more of the following dietary ingredients:
- vitamin
- mineral
- herb or other botanical
- AA
- dietary substance for use by humans to supplement the diet by increasing total dietary intake
- a concentrate, metabolite, constituent, extract, or combination of any ingredient described above

intended for ingestion
not conventional food
sole item of a meal or diet

32
Q

do supplements require approval by the FDA

A

no

33
Q

is the supplement manufacturer responsible for safety and testing

A

no, not for safety test, only safety

34
Q

does the manufacturer have to prove their claims

A

no

35
Q

what can a manufacturer claim and not claim

A

cannot claim cure or relief of specific health condition or disease, and contains pharmacological uses

can claim health claims, structure/function, nutrient content

36
Q

FDA

A

does not control supplements
jurisdiction over labels
sporadic & infrequent monitoring

37
Q

FTC

A

jurisdiction over advertising
advertising must be truthful and not misleading, adequate substantiation for all objective product claims

38
Q

what is doping

A

enhancing performance using foreign substances or other artificial means

39
Q

causes of inadvertent doping

A

ignorance
names in ingredients list are not recognized
contamination
not all ingredients listed

40
Q

up to __ elite athletes use
__ supplements

A

80%
>= 1

41
Q

reasons for use of dietary supplements among athletes

A
  • poor diet
  • physical demands of training and competition
  • others are taking
  • recommended by coach, dr, trainer, etc
  • stay healthy and boost immunity
  • personal recommendation advertising and information on the internet
42
Q

safety consideration of supplements

A
  • safe at recommended dose
  • adverse effects
  • herbal supplements
43
Q

safety herbal supplement

A
  • concern of liver toxicity
  • lack of standardization of active ingredients
  • contamination
  • interaction with other medications

EXCI445 midterm 1 (2 decks)

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