Chapter 17-Nutrition Flashcards

1
Q

What is the duration of the post-workout window of opportunity for CHO and protein ingestion?

A

90 minutes

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2
Q

What are 5 nutritional guidelines for weight loss?

A

Proteins, carbohydrates, and fats spread throughout the day; choose whole grains and vegetables over refined grains and simple sugars; 4 to 6 meals per day; avoid empty calories; drink adequate water

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3
Q

The sum of the processes by which an animal or plant takes in and uses food substances

A

Nutrition

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4
Q

The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in a particular life stage and gender group

A

Estimated average requirement

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5
Q

The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals who are in a particular life stage and gender group

A

Recommended daily allowance (RDA)

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6
Q

A recommended average daily nutrient intake level, based on observed approximations or estimates of nutrient intake that are assumed to be adequate for a group or groups of healthy people. Used when an RDA cannot be determined

A

Adequate Intake

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7
Q

The highest average daily intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group. As intake increases above this level, the potential risk of adverse health effects increases

A

Tolerable upper intake level

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8
Q

Values for nutrients that provide good guidelines for that constitutes an adequate intake of a nutrient

A

Dietary reference intake

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9
Q

Amino acids manufactured by the body from dietary nitrogen and fragments of CHO

A

Nonessential amino acids

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10
Q

What are 8 essential amino acids?

A

Isoleucine; leucine; lysine; methionine; phenylalanine; threonine; tryptophan; valine

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11
Q

A food that supplies all of the essential amino acids in appropriate rations

A

Complete protein

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12
Q

A food source low or lacking in one or more of the essential amino acids

A

Incomplete protein

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13
Q

What are the 10 nonessential amino acids?

A

Alanine; asparagine; aspartic acid; cysteine; glutamic acid; glutamine; glycine; proline; serine; tyrosine

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14
Q

What are 2 semi-essential amino acids?

A

Arginine and histidine

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15
Q

One of the greatest contributions made by dietary complex CHO that is also associated with lower incidence of heart disease and certain types of cancer

A

Fiber

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16
Q

Neutral compounds of carbon, hydrogen, and oxygen which make up a large portion of animal foods

A

Carbohydrates

17
Q

What are the 3 disaccharides

A

Sucrose, lactose, maltose

18
Q

How many calories are in a gram of CHO?

A

4 calories

19
Q

What is the ultimate nutritional limiting factor for exercise performance?

A

CHO Availability

20
Q

What are 4 reasons why the body needs CHO?

A

Preferred form of energy; constant need for replacement; parts of central nervous system rely exclusively on carbohydrates; efficiently burn and use fat and protein

21
Q

What are 5 things CHO provide the body?

A

Nutrition; satiety; cellular fluid balance; blood sugar levels; protein conversation

22
Q

How many calories are in a gram of fat?

A

9 calories

23
Q

Which fatty acids are considered to have favorable effects on blood lipid profiles and may play a role in the treatment and prevention of heart disease, hypertension, arthritis, and cancer?

A

Monounsaturated fatty acids and polyunsaturated fatty acids

24
Q

Which macronutrient is responsible for acting as a transport for vitamins A, D, E, and K?

A

Fat

25
Q

For what 5 things does the body need fat?

A

Energy; structure and membrane function; precursors to hormones; cellular signals; regulation of uptake and excretion of nutrients in cells

26
Q

What percentage of human body weight is comprised of water?

A

60%

27
Q

What 6 items decrease as a result of dehydration?

A

Blood volume; performance; blood pressure; sweat rate; cardiac output; blood flow to skin

28
Q

What 4 items increase as a result of dehydration?

A

Core temperature; heart rate; perceived exertion; use of muscle glycogen

29
Q

What 2 items are retained as a result of dehydration?

A

Water and sodium

30
Q

What amount of fluid loss will adversely affect circulatory functions and decrease performance levels?

A

2%

31
Q

What 4 bodily processes improve as a result of adequate consumption of water?

A

Endocrine land functioning; liver function; metabolic function; body temperature regulation