chapter 5 Flashcards
proper nutrition can positively contribute to ____
strength, flexibility, and cardiorespiratory endurance
proteins
required for the growth, repair, and tissue maintenance
carbs and fat
production of energy
vitamins and minerals
regulation of body processes
carbohydrates
accounts for 55-60% of total caloric intake
sugars (lactose, sucrose)
should intake for <15% of caloric intake
starches
complex CHO, broken into glucose (rice, potatoes, bread)
fiber
25 grams a day
fats
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
saturated fats
fatty acids
unsaturated
liquid at room temperature plant derivatives
regulated nutrients
vitamins serve as regulators in many body processes
fat soluble
vitamins A, D, E, K and found in fatty portion of foods and oils
water soluble
-vitamin C, B complex vitamins
-regulates metabolism but cannot be stored
antioxidants
- 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
minerals
-more than 20 have essential roles
- many stored in liver/bones
iron
energy metabolism and o2 transportation
magnesium
energy supplying reactiON
Calcim
bone formation, clotting, muscle contraction
sodium and potassium
nerve conduction
water
-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)
electrolyte requirements
-help maintain levels of hydration
-can generally maintain through proper diet however additional salts may need to be added periodically
MyPlate
emphasizes healthy diet (vegetables, fruits, proteins, grains, dairy)
dietary supplements
activity increases need for energy not necessarily all vitamins, minerals, and nutrients
vitamin supplementation
-athletes believe large doses can lead to superior health and performance
-common megadose practices
mineral supplement
calcium and iron tend to be low diets may need to be modified
calcium supplement
-most abundant mineral in body
-young adult requires 100mg/day
-females tend not to get enough calcium in diet
iron supplement
-common in females
-results iron deficiency
caffeine
-central nervous system stimulant found in carbonated beverages
-increase alertness and decrease fatigue
alcohol use
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
Total vegan
-all plant diet, no animal products
-must be certain to consume enough calories, vitamin B12, calcium, zinc, and iron
lactovegetarian
-consumption of plant foods and milk products
-must watch iron and zinc levels
lacto-ovo-vegetarians
-consumption of plant foods, milk products, and eggs
-iron is still a concern
pre-event nutrition
-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
Glycemic Index (GI)
indications how much different types of carbohydrates effects blood glucose levels
what level of GI is recommended prior to an event
low-medium
- produce only small fluctuations in blood glucose and insulin levels
- release energy more slowly over time
foods should ____
minimize gastrointestinal distress
when the time period between events is <8 hours
consume CHO ASAP to maximize recovery
complete restoration requires
20-24 hours
consume ___ grams of CHO per ___ of body weight for each of the first ___ hours
0.45-0.55
pound
four
for a 24 hour period, ___ grams of ___ should be consumed per pound of ____
2.3-5.5
CHO
body weight
the addition of ____ to ____ supplements has been shown to enhance _________
protein
carbohydrates
aerobic endurance
unused ____ is readily turned into ___
CHO, Fat
____ consumption increases ____ production
CHO, Insulin
_____ while allowing cells to use blood glucose also encourages ___ to be deposited and a _____ response to be triggered
insulin, fat, hunger
glycogen supercompensation
increase muscle and liver glycogen stores prior to major event by altering eating and training habits
decrease training at least ____ prior to event to allow clearance of ____ waste products
48, metabolic
Phase I
days 1-2
hard training with reduced CHO intake
Phase II
days 3-5
decrease training and increase CHO
Phase III
6-7 days
resume normal diet
intent of fat loading is to have a ___
better energy source
negative side effects of fat loading
-cardiac protein and potassium depletion
-development of arrhythmias, increased serum, and cholesterol
____ excess body weight relative to ____ and ____
overweight, size, stature
overfat
excessively high percentage of total body weight is fat
obesity
extreme amount of excessive fat
factors that determine amount of fat
-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)
change of weight is change in ____ ____ cell not the ____ of cells
adipose cell, number
bioelectrical impedance
-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
body mass index
ratio of height and weight
how to calculate BMI
(Weight in lbs x height in inches)
BMI >25
indicate excess body fat
BMI 25-30
indicates overweight
BMI >30
indicates state of obesity
caloric balance is calories _____ - calories _____
consumed; expended
loss of ___-___ pounds per week is adequate
1.5-2.0
aim of weight ____ should be to increase lean body mass
gain
spectrum of abnormal eating habits
mild food restriction, binging, purging, bulimia, anorexia nervosa
multi-factorial disordered eating
can be social, familial, physiological, psychological components
Bulimia Nervosa is generally identified in ____ ranging in age from _____ to _____
females; adolescence; middle age
typical bulimic athletes are _____, _____ to ______ class
white; middle; upper
bingeing is the ____ __ _____ over ones eating and the resultant guilt drives them to ___
loss of control; vomit
Female athletic triad
-potentially fatal problem
-combo of ed, amenorrhea, and osteoporosis
-major risk is the fact that bone lost may not be regained
