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Kin 163 > Chapter 1 Nutrition > Flashcards

Chapter 1 Nutrition Flashcards

1
Q

What are the 6 classes of nutrients

A 
Carbohydrates
Fats/lipids
Proteins
Vitamins
Minerals
Water
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2
Q

What are the 3 macro

A

Carbs
Fats
Proteins

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3
Q

What are the 3 micro

A

Vitamins
Minerals
Water

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4
Q

How many calories per gram in:

Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
Alcohol
A

4

9

4

None

None

None

7

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5
Q

What is the general amount of calories for:

Men

Women

A

Men = 2500

Women = 2000

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6
Q

What is the main function of carbohydrates

What is the % eaten

Example

A

Main energy source

45 - 65%

Pasta

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7
Q

What is the main function of Fats

What is the % eaten

Example

A

Used for energy, heat regulation, protection

20 - 35%

Coconut oil, butter

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8
Q

What is the main function of protein

What is the % eaten

Example

A

pH balance, immune system, hydration, body processes

10 - 35%

Meat

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9
Q

Is alcohol a nutrient

A

No

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10
Q

What are the two types of carbohydrate

A

Simple = sugar

Complex = starch or fiber

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11
Q

Who is on the high end of protein intake

A

Kids = 35%

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12
Q

When do we burn fat

A

When we are at rest with lots of oxygen

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13
Q

When do we burn carbs

A

When we have less oxygen

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14
Q

What does water do

A

Keeps us hydrated

Maintains performance

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15
Q

What are the two minerals that female athletes dont get enough of

A

Iron

Calcium

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16
Q

What does iron do for you

A

Helps oxygen travel around the body

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17
Q

What does calcium do for you

A

Makes bones firm

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18
Q

What are the two primary fuels

A

Carbs

Fats

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19
Q

What is the main source when there is:

A high VO2 max
A low VO2 max

A

Carbs

Fats

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20
Q

What cant we do without carbs

A

Burn fats

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21
Q

What allows us to store carbs

A

Glycogen

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22
Q

What is there a abundance of storage

A

Fats

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23
Q

What are fats made from

A

Triglycerides

24
Q

What is a triglyceride

A

Glycerol

3 fatty acids

25
Q

What organ(s) posseses the most fat to organ size

A

Testes

Ovaries

26
Q

How many amino acids do we have

How many are essential
How many are not essentials

A

20 in total

9 = need them from your diet

11 = your body can already make them

27
Q

What is used for growth and development

A

Protein

28
Q

What regulates metabolism

A

Vitamins and minerals

29
Q

What is fiber

A

Plant based

30
Q

What are nutritional aids

A

OTC supplements

31
Q

As a nation we eat too many/much…

Eat too little/few

A 
Calories
Fat and saturated fat
Sugar
Salt
Meat and cheese

Fruits and vegetables
Fiber rich foods

32
Q

What is sports nutrition

What does it promote

A

Application of nutritional principles to enhance sport performance

Good health
Adaptations to training
Recovery
Performance during competition

33
Q

Is sports nutrition a profession:

Professional
Certification programs
Research productivity
Consensus statments and position status

A

Scan, Academy of Nutritional and dietetics

SCAN

International journal of sport nutrition

Nutrition and athletic performance

34
Q

What is an ergogenic aid

A

Increases potential for work output

Performance enhancing techniques and substances

35
Q

What are the different classes of ergogenic aids

A

Mechanical

Psychological

Physiological

Pharmacological

Nutritional

36
Q

What are the nutrients provide energy

A

Fats and Carbs

37
Q

What nutrients regulate metabolism

A

Vitamins and minerals

38
Q

Fiber is…

A

Plant based

39
Q

What are nutritional aids

A

OTC supplements

40
Q

What are mechanical aids

A

Physical aids like shoes

41
Q

What are psychological aids

A

Things like imagery and metnal wellness

42
Q

What are physiological aids

A

Blood doping

43
Q

What are Pharmalogical aids

A

Steroids

44
Q

What is DSHEA

What was wrong with it

A

Dietry supplement health and education act

Made every supplement company had to provide a label

Problem:
Did not prove safety, purity or efficacy

45
Q

What is quackery

A

Trying to sell you something that isnt effective but they say it is

46
Q

What is pay for play

A

Paying for a study to be put into a journal

47
Q

Why is nutritional ergogenics popular

A 
Doping
Sports supplements
"magical powers"
Recommended by athletes and coaches
Bad advertisment
48
Q

Who regulates doping

A

WADA

49
Q

Are nutritional ergogenics safe

A

Most OTC are

Potential problems:
Product may not contain substance that it says
Athlete may use term “If one is good, ten is better”

50
Q

Are nutritional ergogenic legal

A

Some considered doping such as anabolics and stimulants

Intentional inclusion of banned substance or processed in factory that produces banned substances

51
Q

Why is quackery so common in athletics

Who promotes quackery in sports

A

People want to gain a competitive edge

Role models who are aadvertising it
Coaches
Sports magazines and books

52
Q

What type of research provide valid information that observes

What is this known as

Who and what do they study

What does it not provide

A

Epidemiological research

This is known as observational research

Large populations, relationship betwen two variables

Does not provide cause and effect relationship

53
Q

What is experimental research

A

Essential to establishing a cause and effect relationship

Randomised controlled trials

Cause and effect

54
Q

Experimental research focuses on

A

Populations - small (laboratory research) and large (National/international studies)

Conditions - Randomised subjects, control and double blind

Gold standard - randomised trials, large populations, double blinded

55
Q

What is the gold standard in experimental research

A

Randomised trials

Large populations

Double blinded

56
Q

What are the main reasons for contradictory advice about nutrition on health and performance

A

Media exaggeration

Quality of study

Peer review

Funding sources

Findings put in proper context

Kin 163 (17 decks)

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