Chapter 10: Nutrition For Performance

Question 0

How many calories per gram does each macronutrient contain?

Answer 0

Carbohydrates = 4 cal/gram
Protein = 4 cal/gram
Fats = 9 cal/gram

Question 1

What is the energy equation?

Answer 1

Energy storage = energy intake - energy output

Question 2

What is daily caloric need?

Answer 2

The calories needed to maintain current weight

Question 3

What is a negative caloric balance, and a positive caloric balance?

Answer 3

Weight loss, weight gain

Question 4

What are the 3 macronutrients?

Answer 4

Carbohydrates, proteins and fats

Question 5

What types of nutrients are direct sources of energy?

Answer 5

Macronutrients

Question 6

What are the 2 types of carbohydrates? Where can each be found?

Answer 6

Simple….sugar and candy

Complex….cereal and pasta

Question 7

What is the most accessible form of energy?

Answer 7

Carbohydrates

Question 8

What is broken down into glucose and excess stored as glycogen?

Answer 8

Carbohydrates

Question 9

Where are carbohydrates stored?

Answer 9

Liver, muscle and blood

Question 10

How much of your diet should be carbohydrates?

Answer 10

55-60%

Question 11

What are the 2 types of proteins, and where do they come from?

Answer 11

Complete….animal products

Incomplete….plant products

Question 12

What are proteins broken down into?

Answer 12

22 amino acids, 9 of which are essential

Question 13

How much of your diet should be protein?

Answer 13

10-15%

Question 14

What is the most concentrated form of energy?

Answer 14

Fats

Question 15

What are fats essential for?

Answer 15

Organ protection, insulation, and vitamin solubility

Question 16

What are the 2 types of fats and where do they come from?

Answer 16

Saturated….animal products

Unsaturated….plant products

Question 17

What are fats broken down into?

Answer 17

Fatty acids. Excess stored as subcutaneous fat

Question 18

Where is fat stored?

Answer 18

Liver, muscle and blood

Question 19

How much of your diet should be fats?

Answer 19

No more than 25%, less than 10% saturated

Question 20

What are the micronutrients?

Answer 20

Vitamins, minerals, water

Question 21

What are vitamins essential for?

Answer 21

Metabolism, growth and development of the body

Question 22

Are vitamins a source of energy?

Answer 22

No

Question 23

What are examples of fat soluble vitamins? Water soluble?

Answer 23

Fat soluble…A,D,E,K

Water soluble…B,C

Question 24

Where are minerals from?

Answer 24

Earths water and topsoil, absorbed by the plants we eat

Question 25

What are the 7 key minerals?

Answer 25

Phosphorus, calcium, magnesium, sodium, chloride, potassium, sulfur

Question 26

What are important trace minerals?

Answer 26

Iron, manganese, zinc

Question 27

What is water essential for?

Answer 27

Temperature regulation, aids in digestion, aids in metabolic activity

Question 28

How much of body weight is water?

Answer 28

Male = 65%
Female = 55%

Question 29

What is dehydration?

Answer 29

Loss of water, affects human performance

Question 30

What are some ways the body loose water?

Answer 30

Sweating, urination, feces, breathing

Question 31

What are heat cramps?

Answer 31

Short painful muscle twitches followed by muscle spasm/tightening

Question 32

What is heat exhaustion?

Answer 32

Severe condition where body weakens in regulating temperature. This requires medical attention. Body temp is above 106 C. Symptoms include pale, cool and clammy skin, lightheadedness and possible loss of consciousness

Question 33

What is heat stroke?

Answer 33

Complete failure of body’s heat regulatory system. His is a medical emergency. Body temp above 109 C. Symptoms are a high body temp, headache, confusion and possible loss of consciousness

Question 34

What is Canada’s Food Guide? When was it developed, and when was the new one released?

Answer 34

Guide to the appropriate amount of nutrients that should be consumed. Developed in 1940’s, new guide in spring 2007

Question 35

What is basal metabolic rate?

Answer 35

Rate at which your body uses energy when at rest in a supine position in a laboratory under optimal conditions to sustain essential bodily functions

Question 36

What factors contribute to BMR?

Answer 36

Age, lean muscle mass, sex, pregnancy, level of activity, diet

Question 37

How do you calculate BMR?

Answer 37

Weight (kg) X 1(female) or 0.9 (male) X 24

This equals min calories per day

Question 38

What is resting metabolic rate?

Answer 38

Rate at which your body uses energy in a recline positions ( under less rigorous conditions )

Question 39

To calculate RMR…

Answer 39

Multiply BMR by…

1. 4 ( no regular exercise)
2. 6 ( moderately active)
3. 8 ( highly active)

Question 40

How many calories are equal to one pound of fat?

Answer 40

3500

Question 41

What is BMI?

Answer 41

Body mass index, formula used to indicate if individuals are balancing the energy equation. And correlates with increased risk for mortality

Question 42

What is the BMI calculation?

Answer 42

Weight (kg) / height2 (m2)

Above 27 = overweight
Above 30 = obese
Under 18.5 = underweight

Question 43

What are the limitations of BMI?

Answer 43

Does not distinguish between excess muscle and fat

Question 44

How do you calculate daily % value of foods?

Answer 44

You must know daily caloric intake and percentage of each nutrient in diet.
Multiply the daily caloric intake by the percentage of that nutrient in the diet to determine the number of calories that should come from that nutrient.
Divide that number by the # of cal/gram for that nutrient to determine how many grams should come from that nutrient.
Take a percent of the amount in the nutrition label, from the amount that should be consumed daily.