Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

athletic training > chapter 5 > Flashcards

chapter 5 Flashcards

1
Q

proper nutrition can positively contribute to ____

A

strength, flexibility, and cardiorespiratory endurance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

proteins

A

required for the growth, repair, and tissue maintenance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

carbs and fat

A

production of energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

vitamins and minerals

A

regulation of body processes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

carbohydrates

A

accounts for 55-60% of total caloric intake

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

sugars (lactose, sucrose)

A

should intake for <15% of caloric intake

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

starches

A

complex CHO, broken into glucose (rice, potatoes, bread)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

fiber

A

25 grams a day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

fats

A

most concentrated source of energy and should account for 25-30% of caloric intake
- serves to make food flavorful and contains fat soluble vitamins
- essential for normal growth and development

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

saturated fats

A

fatty acids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

unsaturated

A

liquid at room temperature plant derivatives

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

regulated nutrients

A

vitamins serve as regulators in many body processes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

fat soluble

A

vitamins A, D, E, K and found in fatty portion of foods and oils

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

water soluble

A

-vitamin C, B complex vitamins
-regulates metabolism but cannot be stored

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

antioxidants

A
  • may prevent premature aging, cancers, heart disease, and other health problems
    -vitamins A, C, E
  • found in a number of dark green, deep yellow, and orange fruits/vegetables
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

minerals

A

-more than 20 have essential roles
- many stored in liver/bones

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

iron

A

energy metabolism and o2 transportation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

magnesium

A

energy supplying reactiON

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Calcim

A

bone formation, clotting, muscle contraction

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

sodium and potassium

A

nerve conduction

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

water

A

-most essential nutrient and most abundant in body 60% of body weight
-essential for all chemical processes
-lack of water can lead to illness and death
-body has mechanisms to maintain homeostatic levels of hydrations (kidneys and solute accumulation)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

electrolyte requirements

A

-help maintain levels of hydration
-can generally maintain through proper diet however additional salts may need to be added periodically

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

MyPlate

A

emphasizes healthy diet (vegetables, fruits, proteins, grains, dairy)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

dietary supplements

A

activity increases need for energy not necessarily all vitamins, minerals, and nutrients

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

vitamin supplementation

A

-athletes believe large doses can lead to superior health and performance
-common megadose practices

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

mineral supplement

A

calcium and iron tend to be low diets may need to be modified

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

calcium supplement

A

-most abundant mineral in body
-young adult requires 100mg/day
-females tend not to get enough calcium in diet

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

iron supplement

A

-common in females
-results iron deficiency

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

caffeine

A

-central nervous system stimulant found in carbonated beverages
-increase alertness and decrease fatigue

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

alcohol use

A

higher rate of use in athletes vs non athletes
- provides energy for body
-little nutritional value e
-central nervous system depressant
-decreases coordination, slows reaction time, decreases mental alertness

31
Q

Total vegan

A

-all plant diet, no animal products
-must be certain to consume enough calories, vitamin B12, calcium, zinc, and iron

32
Q

lactovegetarian

A

-consumption of plant foods and milk products
-must watch iron and zinc levels

33
Q

lacto-ovo-vegetarians

A

-consumption of plant foods, milk products, and eggs
-iron is still a concern

34
Q

pre-event nutrition

A

-traditional steak and eggs
-long term food consumption is more important than immediate consumption
-purpose should be to maximize CHO stores in muscle and blood glucose

35
Q

Glycemic Index (GI)

A

indications how much different types of carbohydrates effects blood glucose levels

36
Q

what level of GI is recommended prior to an event

A

low-medium
- produce only small fluctuations in blood glucose and insulin levels
- release energy more slowly over time

37
Q

foods should ____

A

minimize gastrointestinal distress

38
Q

when the time period between events is <8 hours

A

consume CHO ASAP to maximize recovery

39
Q

complete restoration requires

A

20-24 hours

40
Q

consume ___ grams of CHO per ___ of body weight for each of the first ___ hours

A

0.45-0.55
pound
four

41
Q

for a 24 hour period, ___ grams of ___ should be consumed per pound of ____

A

2.3-5.5
CHO
body weight

42
Q

the addition of ____ to ____ supplements has been shown to enhance _________

A

protein
carbohydrates
aerobic endurance

43
Q

unused ____ is readily turned into ___

A

CHO, Fat

44
Q

____ consumption increases ____ production

A

CHO, Insulin

45
Q

_____ while allowing cells to use blood glucose also encourages ___ to be deposited and a _____ response to be triggered

A

insulin, fat, hunger

46
Q

glycogen supercompensation

A

increase muscle and liver glycogen stores prior to major event by altering eating and training habits

47
Q

decrease training at least ____ prior to event to allow clearance of ____ waste products

A

48, metabolic

48
Q

Phase I

A

days 1-2
hard training with reduced CHO intake

49
Q

Phase II

A

days 3-5
decrease training and increase CHO

50
Q

Phase III

A

6-7 days
resume normal diet

51
Q

intent of fat loading is to have a ___

A

better energy source

52
Q

negative side effects of fat loading

A

-cardiac protein and potassium depletion
-development of arrhythmias, increased serum, and cholesterol

53
Q

____ excess body weight relative to ____ and ____

A

overweight, size, stature

54
Q

overfat

A

excessively high percentage of total body weight is fat

55
Q

obesity

A

extreme amount of excessive fat

56
Q

factors that determine amount of fat

A

-number of cells (proliferation or hyperplasia of fat cells occurs from birth to puberty)
-size of cells (increase/decrease over time until adult hood relative to caloric)

57
Q

change of weight is change in ____ ____ cell not the ____ of cells

A

adipose cell, number

58
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

59
Q

body mass index

A

ratio of height and weight

60
Q

how to calculate BMI

A

(Weight in lbs x height in inches)

61
Q

BMI >25

A

indicate excess body fat

62
Q

BMI 25-30

A

indicates overweight

63
Q

BMI >30

A

indicates state of obesity

64
Q

caloric balance is calories _____ - calories _____

A

consumed; expended

65
Q

loss of ___-___ pounds per week is adequate

A

1.5-2.0

66
Q

aim of weight ____ should be to increase lean body mass

A

gain

67
Q

spectrum of abnormal eating habits

A

mild food restriction, binging, purging, bulimia, anorexia nervosa

68
Q

multi-factorial disordered eating

A

can be social, familial, physiological, psychological components

69
Q

Bulimia Nervosa is generally identified in ____ ranging in age from _____ to _____

A

females; adolescence; middle age

70
Q

typical bulimic athletes are _____, _____ to ______ class

A

white; middle; upper

71
Q

bingeing is the ____ __ _____ over ones eating and the resultant guilt drives them to ___

A

loss of control; vomit

72
Q

Female athletic triad

A

-potentially fatal problem
-combo of ed, amenorrhea, and osteoporosis
-major risk is the fact that bone lost may not be regained

73
Q
A

athletic training (3 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions