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Care and Prevention of Injuries > Chapter 5 > Flashcards

Chapter 5 Flashcards

1
Q

Proper nutrition can positively contribute to what?

A

Strength

Flexibility

Cardiorespiratory endurance

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2
Q

What are the macronutrients?

A
  • Carbohydrates (CHO)
  • Protein
  • Fat
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3
Q

What are the micronutrients?

A

Vitamins
Minerals
Water

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4
Q

What are the roles of nutrients?

A
  • Growth, repair, and tissue maintenance
  • Regulation of body processes
  • Production of energy
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5
Q

Sugars/carbs can be ______________ or _______________.

A

simple, complex

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6
Q

Monosaccharides

A

Single sugars
- fruits, syrup, and honey
- Glucose

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7
Q

Disaccharides

A

2 sugars combined
- milk sugar and table sugar

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8
Q

Starches

A
  • Complex CHO
  • Long chain of glucose units
  • Rice, potatoes, and breads
  • Body cannot use starch directly
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9
Q

How does the body utilize starches?

A
  • Broken down in to simple sugars
  • Unused starches and sugars are stored as glycogen to be used by the body later
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10
Q

Inadequate CHO intake results in what?

A

protein utilization for energy

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11
Q

Fiber

A
  • Structural part of plants and is not digestible in humans
  • Aids normal elimination of waste (bulk)
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12
Q

What are the two types of fiber?

A

soluble and insoluble

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13
Q

What are the soluble fibers?

A

Gums, pectin

Oatmeal, legumes, and some fruits

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14
Q

What are the insoluble?

A

Cellulose

Grain breads and bran cereal

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15
Q

Carbohydrate intake should be approximately how many grams?

A

25 grams

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16
Q

Most people only get how many grams of carbohydrates?

A

15 grams

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17
Q

What is the body’s most efficient energy source?

A

carbohydrates

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18
Q

What is the body’s most concentrated source of energy?

A

fats

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19
Q

Fats should account for what percent of caloric intake?

A

25-30%

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20
Q

Fats roles

A
  • Serves to make food flavorful and contains fat-soluble vitamins
  • Essential for normal growth and development
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21
Q

Saturated fats

A

fatty acids derived from animal products

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22
Q

Unsaturated fats

A

plant derivatives
- liquid at room temperature

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23
Q

What are the other fats?

A

Phospholipids
- Lecithin

Sterols
- Cholesterol

Omega-3 fatty acids (unsaturated)

Trans fatty acids

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24
Q

How much cholesterol should be consumed a day?

A

<300mg/day

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25
Q

Where are omega-3 fatty acids found?

A

Found in cold-water fish

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26
Q

Omega-3 fatty acids aid in what?

A

reduction of heart disease, stroke, and hypertension

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27
Q

Trans Fatty Acids

A

Physical properties resembling saturated fatty acids

Increase levels of bad cholesterol

No safe level

People should eat as little of them as possible

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28
Q

Trans fatty acids are found in what?

A

Found in cookies, crackers, dairy and meat products, and fast foods

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29
Q

Proteins functions

A
  • Required for growth, maintenance, and repair of the body
  • Aid with enzyme, hormone, and enzyme production
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30
Q

Amino acids

A
  • Basic units that compose protein
  • 20 amino acids compose the majority of body protein
  • Most can be produced by the body while others (essential) must be consumed
  • Animal products contain all essential amino acids
  • Incomplete sources (i.e. plants sources) do not contain all essential amino acids
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31
Q

What happens to excess protein?

A

Excess protein is converted to fat and may result in dehydration and potential kidney damage

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32
Q

What are the Regulator Nutrients?

A

vitamins and antioxidants

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33
Q

What are the Fat soluble
Vitamins?

A

Vitamins A, D, E, and K
- Found in fatty portion of foods and oils

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34
Q

What are the Water soluble Vitamins?

A

Vitamin C and B-complex vitamins
- Help to regulate metabolism but cannot be stored

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35
Q

Antioxidants

A
  • May prevent premature aging, cancers, heart disease, and other health problems
  • Help protect cells from free radicals
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36
Q

Antioxidants include what vitamins?

A

Include vitamins A, C, and E

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37
Q

Where are antioxidants found?

A

Found in a number of dark green, deep yellow, and orange fruits and vegetables

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38
Q

Minerals

A
  • More than 20 minerals have essential roles in the body
  • Many are stored in liver and bones
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39
Q

Iron function

A

energy metabolism and oxygen transport

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40
Q

Magnesium function

A

energy-supplying reactions

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41
Q

Calcium function

A

bone formation, clotting, and muscle contractions

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42
Q

Sodium and Potassium function

A

(nerve conduction)

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43
Q

Water

A
  • Most essential nutrient and most abundant in body
  • (60% of body weight)
  • Essential for all chemical processes
  • Body has mechanisms to maintain homeostatic levels of hydration (kidneys and solute accumulation)
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44
Q

Electrolyte

A

Involve minerals of the body

Must maintain adequate levels for optimal functioning

Excess sweating can lead to depletion of these electrolytes

Help to maintain levels of hydration

Can generally be maintained through proper diet, however, additional salts may need to be added periodically

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45
Q

Who is responsible for nutrient requirement guidelines?

A

DRI (Dietary reference intake)

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46
Q

Who is responsible for nutrient recommendations?

A

RDA (Recommended daily allowance)

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47
Q

DRI includes:

A

RDA (Recommended daily allowance)

UL’s (Upper intake levels)

EAR (Estimated average requirements)

AI (Adequate intake)

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48
Q

Food labels

A

Aid consumers in determining levels of nutrients in foods

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49
Q

MyPlate

A
  • Website designed to help consumers adopt healthy eating habits
  • Emphasizes healthy diets
  • Vegetables, fruits, proteins, grains, and dairy
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50
Q

Activity increases need for energy but not for what nutrients?

A

not necessarily for all vitamins, minerals, and nutrients

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51
Q

People commonly mega-dose with what vitamin?

A

Vitamin C
Vitamin E
B-complex vitamins

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52
Q

Vitamin C mega-dose

A

For prevention of common cold and to slow aging

May cause kidney stones and diarrhea

53
Q

Vitamin E mega-dose

A

Protects cell membranes from damage

Little evidence to support enhancing performance or life expectancy

54
Q

B-complex vitamins mega-dose

A

Aid in release of energy from CHO, fat, and protein

If additional energy is required, increased caloric intake is necessary

55
Q

What two minerals are people typically low in?

A

Calcium and iron

56
Q

Calcium

A

Most abundant mineral in body

Over time, additional levels of calcium are required for bone maintenance

  • Without it, bones become weak and brittle resulting in osteoporosis
57
Q

True or False: Women tend to not get enough calcium.

A

true

58
Q

What is the most reliable source of calcium?

A

Milk products

59
Q

Iron

A

Iron deficiency - common in females
- Results iron-deficiency anemia, limiting oxygen-carrying capacity of blood

Athlete feels tired and weak due to muscles’ inability to generate energy

Excess supplementation could be toxic and may result in constipation

60
Q

Creatine

A

Naturally occurring substance in body produced by kidneys, pancreas, and liver

Found in meat and fish

Role in metabolism

Two types (free creatine and phosphocreatine)

61
Q

Phosphocreatine

A

stored in skeletal muscle and works to resynthesize ATP during activity

62
Q

Creatine supplementing phases

A
  • loading phase
  • maintenance
  • wash out phase
63
Q

Loading Phase

A

Consists of ingesting 0.3 grams of creatine/kg of body weight per day

Should be split over 4–5 times per day with 16 ounces of water per dose

Loading phase lasts for 5 days

64
Q

Maintenance phase

A

Consuming .03 grams/kg body weight for one month

65
Q

Wash out phase

A

No supplementation for 1 month

66
Q

Herbal supplements: Ephedrine

A

Stimulant used in diet pills, illegal recreation drugs, and legitimate OTC medications

Similar to amphetamine
FDA has posted warning concerning use; in 2003, its use in supplements was banned

NCAA, NFL, NBA, minor league baseball, and the USOC have banned use by athletes

67
Q

Potential dangers of ephedrine

A

Heart attack, stroke, and tachycardia

Paranoid psychosis, depression, convulsions, and coma

Fever, vomiting, palpitations, hypertension, and respiratory depression

68
Q

Glucose supplements

A

Ingesting large quantities of sugar prior to activity causes an increase in glucose in the blood

Release of insulin stimulated, allowing cells to utilize free circulating glucose, and sparing blood glucose

Positive effect on performance

69
Q

Caffeine

A

Central nervous system stimulant found in carbonated beverages, coffee, tea (chocolate contains compounds related to caffeine)

Increases alertness and decreases fatigue

Not detrimental to performance

70
Q

Caffeine Performance effects

A

Enhances fat utilization and endurance performance

Makes calcium more available allowing muscles to work more effectively

71
Q

What is the effect of too much caffeine?

A

nervousness, irritability, increased heart rate and headaches

Headaches may result when ceasing caffeine use (withdrawal)

72
Q

What is the Olympics views on caffeine?

A

Olympic officials consider it to be a drug

Should not be present in a drug test at levels greater than 5–6 cups of coffee

73
Q

Energy drinks

A

Sports drinks contain no caffeine

Energy drinks contain caffeine that can range anywhere from 50 mg to 500 mg

Marketed as performance-enhancers and stimulant drug effects

Multiple risks associated with caffeine intoxication

74
Q

True or False: There is currently little government regulation of energy drinks, including content labeling and health warnings.

A

True

75
Q

Alcohol

A

Alcohol use is prevalent in athletes

Higher rate of use in athletes versus non-athletes

Provides energy for the body

Little nutritional value

76
Q

Alcohol is what kind of drug?

A

Central nervous system depressant
- Decreases coordination, slows reaction time, decreases mental alertness

  • Increases urine production (diuretic effect)
77
Q

All foods are organic due to what?

A

the presence of carbon

78
Q

While practiced intelligently, a vegetarian diet can result in what?

A

deficiencies

79
Q

What are the three types of vegetarianism?

A

Total vegetarian (Vegan)

Lactovegetarian

Lacto-ovo-vegetarians

80
Q

Total vegetarian (Vegan)

A

All plant diet, no animal products

Must be certain to consume enough calories and vitamin B12, calcium, zinc, and iron

81
Q

Lactovegetarian

A

Consumption of plant foods and milk products

Must watch iron and zinc levels

82
Q

Lacto-ovo-vegetarians

A

Consumption of plant foods, milk products, and eggs

Iron is still a concern

83
Q

Pre-Event Nutrition

A

Long-term food consumption is more important than immediate consumption

Purpose should be to maximize CHO stored in muscle and blood glucose

Foods should minimize gastrointestinal distress

Hydration is critical

84
Q

Glycemic index (GI)

A

indicates how much different types of carbohydrate effects blood glucose levels

85
Q

What GI amount is recommended before events?

A

Low to medium GI is recommended prior to an event
- Produces only small fluctuations in blood glucose and insulin levels

  • Releases energy more slowly over time
86
Q

Liquid Supplementation

A

Extremely effective and successful

225–400 calories per serving

Successful in reducing pregame symptoms

Food generally takes 4 hours to clear stomach and upper GI tract

Major advantage is that liquid supplements clear stomach and upper bowel before game if consumed appropriately

87
Q

Restoring Muscle Glycogen after Exercise: When the time period between events is <8 hours

A

Consume CHO as soon as possible to maximize recovery

88
Q

How long does complete restoration take after exercise?

A

requires 20–24 hours

89
Q

Complete restoration recommendations

A

Consume 0.45–0.55 grams of CHO per pound of body weight for each of the first 4 hours

90
Q

Complete restoration: For a 24 hour period

A

2.3–5.5 grams of CHO should be consumed per pound of BW

91
Q

Hyperinsulinemia

A

Elevated insulin in the blood, which contributes to individuals becoming overweight

92
Q

Low-Carbohydrate Diets benefits

A

CHO restriction halts insulin cycle and improves glucagon production, enhancing fat burning and cholesterol removal from blood vessels

Dietary changes result in ketosis, which stabilizes blood glucose, reduces insulin levels, and triggers rapid weight loss

93
Q

Glycogen Supercompensation phases

A

Six-day period
- Phase I (Days 1–2) - Hard training with reduced CHO intake

  • Phase II (Days 3–5) - Decrease training and increase CHO (Potentially increasing glycogen stores 50–100%)
  • Phase III (Days 6–7) - Resume normal diet
94
Q

Glycogen Supercompensation is ideal for what?

A

long-duration events

95
Q

Fat Loading

A

Fat loading versus
carbohydrate loading

Intent = Better energy source

Negative side effects

96
Q

Body composition =

A

Fat versus nonfat components of body

97
Q

Define Body composition

A

the relationship between fat tissue and lean body tissue

98
Q

Female fat percentage

A

20–25%

99
Q

Male fat percentage

A

12–15%

100
Q

Fat percentage should not fall below what?

A

3% for males and 12% for females respectively

101
Q

Overweight

A

=Excess body weight relative to size and stature

102
Q

Overfat

A

Excessively high percentage of total body weight is fat

103
Q

Obesity

A

Extreme amount of excessive fat

104
Q

What fat percentage is considered obese?

A

Female >30%
Male >20%

105
Q

What factors determine amount of fat?
Number of cells
Proliferation or hyperplagia of fat cells occurs from birth to puberty
Size of cells
Increase/decrease over time until adulthood relative to caloric balance
Change of weight = Change in size of adipose cell not the number of cells

A

Number of cells

Size of cells

Change of weight = Change in size of adipose cell not the number of cells

106
Q

Adipose cell

A

Stores triglycerides (liquid fat)

Moves in and out of cells according to energy demands

107
Q

What type of activity uses greatest amount of fat?

A

Moderate, long-term activity

108
Q

One pound of fat =

A

3500 calories, stored as triglycerides

109
Q

Methods of assessing body composition

A

hydrostatic weighing

bioelectrical impedance

skinfold thickness measures

110
Q

Skinfolds

A
  • is based on the fact that 50% of body fat is subcutaneous

Utilize skinfold calipers

Relatively low accuracy but is easy to learn and utilize

Error is + 3–5%

111
Q

Hydrostatic weighing

A

Utilizes underwater tank to determine body density

Establishes relationship between lean mass (more dense) and fat mass (resulting in more buoyancy)

Very accurate method

Not always available; expensive equipment

Time-consuming

Requires exhaling all air

112
Q

Bioelectrical impedance

A
  • Measures resistance of electrical current flow between points
  • Based on principle that electricity will flow through path of least resistance

Fat = Good insulator

Water = Good conductor
Impacted by levels of hydration

Expensive equipment

113
Q

Body Mass index

A

Determines extent of overweight or obesity using height and body weight

BMI (body mass index) is a ratio of height and weight

Utilized to measure health risks associated with obesity

114
Q

BMI >25

A

indicate excess body fat

115
Q

BMI 25–30

A

indicates overweight

116
Q

BMI >30

A

indicates state of obesity

117
Q

Caloric balance =

A

Calories consumed minus Calories expended

118
Q

Positive caloric balance results in what?

A

weight gain and vice versa for negative caloric balance

119
Q

Calories are expended through:

A

Basal metabolism (calories expended at rest) = BMR

Work (activity that requires more energy than sleeping)

Excretion

120
Q

Carbohydrate calorie intake

A

4 calories/gram

121
Q

Protein calorie intake

A

4 calories/gram

122
Q

Fat calories intake

A

9 calories/gram

123
Q

Alcohol calorie intake

A

7 calories/gram

124
Q

Methods of Weight Gain

A

Aim should be to increase lean body mass

Increased physical activity (muscle work) and dietary modification

Approximately 2500 calories is required per pound of lean body mass, an increase of 500–1000 calories per day

A 1–2 pound per week gain is adequate

125
Q

Bulimia Nervosa

A

Generally identified in females (can also be found in males) ranging in age from adolescence to middle age

Periods of starvation, bingeing (thousands of calories) and purging through vomiting, fasting, and laxatives/diuretics

Bingeing and purging can result in stomach rupture, heart rhythm, liver damage, tooth decay from acids, and chronically inflamed mucous lining of mouth and throat

126
Q

Anorexia Nervosa

A

30–50% of anorexics also suffer from bulimia

Characterized by distorted body image and constant concern about weight gain

Impacts mostly females

Starts often with adolescents and can be life threatening

While the individual tends to be too thin, they continue to feel fat

Deny hunger and are hyperactive

Highly secretive

Early intervention is critical with eating disorders

127
Q

Anorexia Athletica

A

Condition specific to athletes

Characterized by features common in anorexia nervosa

No self-starvation practices

128
Q

Anorexia Athletica signs

A

Disturbance of body image

Weight loss >5% of body weight

Gastrointestinal complaints

Primary amenorrhea

Menstrual dysfunction

Absence of illness explaining weight reduction

Fear of becoming obese

Bingeing, purging, compulsive eating, or caloric restriction

129
Q

Female Athlete Triad

A

Potentially fatal problem

Combination of eating disorder, amenorrhea, and osteoporosis

Some suggest eating disorders may exist in 62% of females in certain sports and amenorrhea found in 60%

Major risk is the fact that bone lost may not be regained

Care and Prevention of Injuries (7 decks)

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