Brainscape's Knowledge GenomeTM

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


See full index

BOC > Chapter 5 - Nutrition > Flashcards

Chapter 5 - Nutrition Flashcards

1
Q

Nutrition

A

the science of the substances found in food that are essential to life

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

macro and micronutrients

A

carbs, fats, proteins, vitamins, minerals, water

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

function of nutrients

A

growth, repair and maintenance

regulation of body processes

production of nutrient dense foods supply adequate amounts of vitamins and minerals in relation to caloric value

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

Carbs

A

sugars, starches, fiber

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

what % of intake is carbs?

A

55-70%

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

sugars

A

15% of total intake

monosaccharides- fruits, syrups, honey

disaccharides - milk sugar (lactose), table sugar (sucrose)

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

starches

A

complex carbs - long chains of glucose units

cannot be used directly for energy

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

fiber

A

structural part of plants

not digested by humans

soluble
or
insoluble

25g/day

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

fats

A

most energy

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

saturated vs unsaturated

A

saturated - animal products, solid at room temp

unsaturated - plants, liquid at room temp

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

Phopholipids

A

lecithin and sterols (cholesterol)

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

Proteins

A

structure component of body

12-15% of intake

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

functions of protein

A

growth, maintenance, repair, synthesize enzymes, synthesize hormones and antibodies

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

amino acids

A

21 amino acids

essential vs nonessential

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

vitamins

A 
fat soluble (KADE)
-found in fatty foods and oils can cause vitamin poisoning

water soluble C and B-complex vitamins

  • thiamin, riboflavin, niacin, biotin, etc
  • folate, B12, etc
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

thiamin, riboflavin, niacin, biotin, and pantothenic acid are what type of vitamin, what do they regulate?

A

water soluble

metabolism of CHO, proteins, and fats

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

Folate and B12 are important for

A

normal blood formation

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

Vitamin C

A

building bones & teeth, maintaining connective tissues & strengthening the immune system

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

Antioxidants

A

Vitamin C, E, beta carotene (A)

squelch free radicals by stabilizing them.

prevent aging, cancer, heart disease, etc

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

is beta carotene toxic?

A

no, it can be converted into vitamin A

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

excess vitamin C…

A

is not well absorbed

can cause intestine irritation or diarrhea

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

headache, nausea, loss of hair, dry skin, diarrhea –> what are you deficient in?

A

vitamin A

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

appetite loss, weight loss, failure to grow –> what are you deficient in?

A

Vitamin D

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

nausea, diarrhea, interfere with Vitamin K absorption –> what are you deficient in?

A

Vitamin E

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

Minerals

A

stored in liver and bones mostly

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

magnesium

A

needed in energy-supplying reactions

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

sodium and potassium

A

important for transmission of nerve impulses

28
Q

iron

A

energy metabolism, combines with protein to form hemoglobin

29
Q

Calcium

A

bone and teeth formation, blood clotting, muscle contraction

30
Q

Water

A

most important nutrient
60% of body weight

needed for energy production and digestion, temp control, elimination

2.5L/10 glasses a day

31
Q

Electrolytes

A

Sodium, calcium, chloride, potassium, magnesium, –>maintain water balance

32
Q

DRI

A

established using an expanded concept that includes indicators of good health and the prevention of chronic disease, as well as possible adverse effects of overconsumption

33
Q

protein supplementation

A

1-1.5 g protein for every kg of body weight to build muscle

34
Q

creatine supplementation, herbal supplement

A

look

35
Q

ephedrine

A

look

36
Q

disordered eating

A

types, referral process

37
Q

environmental considerations

A 
hypo-hyper thermia
how to gain heat
playing surfaces
conduction/convection/radiation
evaporative heat loss - sweating
heat index/ wet bulb globe index/ humidity etc
weight records
loss of 2% body weight is severely dehydrated
heat illnesses
hypothermia
38
Q

DRI’s include

A

RDA (recommended allowance)

UL (upper level limit)

EAR (estimated average) -50% of ppl

AI - adequate intake based on experimental research

39
Q

calcium

A

bone and tooth formation, blood clotting, muscle contraction, nerve function

40
Q

phosphorous

A

skeletal development, tooth formation

41
Q

sodium

A

maintenance of fluid

42
Q

iron

A

formation of hemoglobin; energy from carbs, fats, and protein

43
Q

copper

A

formation of hemoglobin

44
Q

zinc

A

normal growth and development

45
Q

iodine

A

production of the hormone thyroxin

46
Q

fluorine

A

strengthens bones and teeth

47
Q

megadoes

A

overdose on a vitamin

48
Q

megadose on vitamin C

A

diarrhea and kidney stones

49
Q

too low on calcium

A

removed from bones, osteoporosis

1000 mg is AI

50
Q

Iron deficient

A

anemia - reduced oxygen carrying ability

51
Q

ingesting creatine

A

loading: .3 gram per kg of body weight per day 4-5x a day w/ 16 oz of water. for 5 days
or 3g/day for 30 days

maintenace: .03 g per day
washout: 1 month, no supplementation

52
Q

IS creatine banned? by who

A

yes, NCAA

53
Q

herbs

A

offer nutrients, not necessarily considered drugs,

54
Q

ephedrine

A

stimulant used in die pills, illegal drugs, and OTC meds.
banned by the FDA as a dietary supplement
NCAA, NFL, NBA, USOC, mLB, banned it

can cause heart attack, stroke, tachycardia, paranoid psychosis, depression, convulsions, fever, coma, vomiting, palpitations, hypertension, respiratory depression

55
Q

effects caffeine

A

too much: nervous, headaches, light headed

just a bit: more use of fat, calcium more available for muscles,

USOC consideres >6 cups of coffee performance enhancing

56
Q

vegans may be deficient in

A

calcium, iron, zinc, vitamin b12, calories

57
Q

pre event meal

A

eat low GI food immediately before
consume carbs over week before competition
eat high GI good 3-4 hours before

58
Q

glycogen super-compensation

A

stop activity 2 days before, carbo load to increase glycogen stores

59
Q

Body Composition

A

amount of fat and nonfat
femalse 12-15% body fat
males 8-12%

amount of fat determined by size and # of adipose cells

60
Q

how to measure

A

skin caliper
hydrostatic weighing (gold standard)
bioelectrical impedence
BMI charts

61
Q

bullimia nervosa

A

generally female,
gorges then purges
use laxatives or diuretics
perfectionist, obedient, good athlete etc

can cause stomach rupture, disruption of heart rhythm, liver damage, inflamed mucous lining,

62
Q

anorexia nervosa

A

distorted body image and a major concern for weight gain
deny hunger, are hyperactive, secretive
need psychiatric intervention

63
Q

anorexia athletica

A

similiar to anorexia nervosa without the self starvation
disturbed body image, weight loss > 5%, GI disorders, amenorrhea, menstrual dysfunction, medical illness, fear of obesity, binging and purging, compulsive eating,

64
Q

Female Athlete Triad

A

eating disorder, amenorrhea, osteoporosis

65
Q

Vitamin A function

A

sustains normal eyesight, regulation of gene expression, cell differentiation, immune function, growth, reproduction

BOC (49 decks)

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