Chapter 5 Nutrition and Supplements Flashcards
1
Q
What are some benefits of good nutrition?
A
Reduce the risk of illness and injury.
Develop strength, flexibility, and cardio respiratory endurance.
2
Q
How are diet, nutrition, and weight interrelated?
A
Healthy body composition can be maintained with diet and adequate
nutrition.
3
Q
What is significant about Psychological aspects of nutrition?
A
Some foods make people feel better. Mental side to nutrition.
4
Q
What is the athletic trainers role in nutrition?
A
Can influence and recommend but not give feedback. Unless
your a nutritionist or registered dietician you should not be giving
nutrition advice.
5
Q
What are some categories of nutrients?
A
Macro
Micro
Essential Nutrients
6
Q
What is significant about the macro nutrients?
A
Energy Source. Includes-
Fats
Carbohydrates
Proteins
7
Q
What is significant about Micro nutrients?
A
Regulates normal body functions. Includes,
Water
Vitamins
Minerals
8
Q
What is significant about essential nutrients?
A
It is not produced by the body however it is needed and provided
through diet
9
Q
What is a calorie?
A
It is a unit of measurement for energy provided by food.
10
Q
What are the dietary recommendations for the total daily caloric
breakdown?
A
Carbohydrates 45-65 %
Protein 10-35%
Fat 20-35%
11
Q
____________________ foods provide the most nutrients in relation
to total caloric value.
A
Nutrient Dense.
On the contrary junk foods provide lots of calories with few nutrients.
12
Q
What is the body´s MOST efficient source of energy?
A
Carbohydrates
Considered either simple (sugars) or complex (starch and fiber)
13
Q
Do active individuals have increased or decreased energy needs?
A
Increased
Should use carbohydrates to meet those needs.
14
Q
Sugars should be what percentage of total caloric intake?
A
Less than 10%
¨Hidden sugars¨ are present in foods.
15
Q
Sugars usually have which suffix?
A
OSE at the end
16
Q
Are Monosaccharides single sugars or two sugars?
A
Single sugars.
Common base of all carbohydrate molecules
17
Q
What are some examples of Monosaccharides?
A
Fructose
Glucose
Galactose
18
Q
Disaccharides consist of _________ monosaccharides.
A
two
19
Q
What are some examples of disaccharides?
A
Lactose, maltose, and sucrose (table sugar)
20
Q
Starches are a ¨complex¨ carbohydrates that are made up of
_____________________________________.
A
Long chains of glucose
21
Q
What are some examples of starches?
A
Potatoes, breads, and rice. Yum!
22
Q
In order for the body to process starches, they us to be
___________________ into glucose(monosaccharide)
A
Broken down
23
Q
Food sources do starch provide __________ and ____________.
A
Vitamins and minerals
24
Q
Glucose is the form of sugar used by the body for
_______________. All other carbohydrates are converted to glucose.
A
Energy.
25
Glucose that is not needed is stored in the body as glycogen in
the _____________ and _______________.
Liver and muscles cells.
26
Glucose has a _____________________ purpose.
Protein sparing
If there is not enough available glucose or stored glycogen, the
body will convert protein to glucose, which takes protein away from
its primary (more important) function.
27
Is fiber digestible?
It is not digestible by humans. It is a structural part of plants. It
passes through the intestinal tract- adds bulk.
28
Sufficient intake ______________ the incidence of colon cancer,
coronary artery disease (CAD), diabetes, risk of obesity, constipation,
colitis, and appendicitis.
REDUCES
29
What´s the recommended fiber intake based on age?
Ages 19-30
Females 28 grams
Males 33.6 grams
Sadly the average person only consumes 10-15 grams.
30
What are two types of fibers?
Soluble- oatmeal, legumes, some fruits
Insoluble- whole grain breads, bran cereal
31
What is the MOST concentrated source of energy?
Fats
9 grams per gram
32
What are some other roles in the body that fats provide?
Growth and development.
Storage of fat soluble vitamins.
33
What fat percentage should the typical American consume?
20-35%
34
What carbohydrate percentage should the typical American consume?
45-65%
35
What protein percentage should the typical American consume?
10-35%
36
What is the major structural components of the body?
Proteins
37
What are the functions of proteins in the body?
Growth, maintenance and repair of all body tissues.
Make enzymes, hormones, and antibodies.
38
What are the building blocks of proteins?
Amino Acid
39
Many amino acids are produced in the body, but the ones that are
not produced in the body are called _______________________.
Essential Amino Acids
40
How many Amino Acids are there and how many are Essential1?
20 total but only 9 are essential.
41
A complete or high quality proteins include animal proteins with
are ____________________ and plant proteins which usually
have to ________________ to form a complete protein (e.g. Rice
and bean)
Complete
Be combined
42
Increase in physical activity results in an increased need for protein
because _____________________________ increase.
Overall caloric needs
43
RDA is about 0.8/kg of lean body weight. When exercising, protein
intake should increase by an additional ___________ grams per
kg of body weight.
0.5-0.7
44
Is there an advantage in consuming more proteins?
No advantage.
Too much protein is turned into fat and stored in body.
Process removes water which dehydrates the body.
45
Vitamins are required in __________ amounts.
Small
46
What is vitamins primary function?
Serves as regulators of body processes.
47
Do vitamins provide calories?
No
48
How many vitamins have a specific role in the body?
13
49
Vitamins have two groups, what are they?
Fat soluble- dissolve fat, stored in body.
Water soluble- dissolve in water, not stored.
50
What vitamins are fat soluble?
Vitamins A, D, E and K
51
What does vitamin A do for the human body?
Maintains skin, helps with bone and tooth development and
growth.
52
What does vitamin D do for the human body?
Bone growth and development
53
What does vitamin E do for the human body?
Protection of polyunsaturated fats and cell membranes from destruction.
Also good for skin.
54
What does vitamin K do for the human body?
Produces blood clotting substances.
55
Where are fat soluble vitamins found?
Found in fatty portions of foods and oils.
56
Over-ingestion may lead to vitamin _____________________.
Poisoning.
Stick to recommended intake.
57
What are some water-soluble vitamins?
Vitamin C and B Complex (B12, B6, Thiamin, Niacin, Riboflavin,
Folate, Biotin, and Pantothenic Acid)
Not stored in the body and therefore need to be son used daily.
58
What does vitamin C do for the human body?
Helps build bones and teeth, maintaining connective tissues and
strengthening the immune system.
59
What does vitamin B12 do for the human body?
Important in normal blood formation.
60
What does vitamin B6 do for the human body?
Regulates use of amino acids.
61
Are water soluble vitamins stored in the body?
No
62
What benefits does antioxidants offer?
Prevents against premature aging, certain cancers, heart disease,
and other health problems.
63
Antioxidants ________________ vital cells components from destructive
agents
Protects
64
Where are most antioxidants found?
In plants
Examples: Lycopene, Lutein, Vitamin C, Vitamin E, Beta-carotene
(which can convert to Vitamin A)
65
How many minerals are there?
Over 20
66
Where are minerals stored in the body?
Liver and bones
67
What are the 5 most common minerals?
Magnesium- energy suppying reactions. (Ability for hear to contract)
Iron- Energy metabolism, formation of hemoglobin
Calcium- bone and teeth formation, blood clotting, muscle contractions
Sodium- transmission of nerve impulses
Potassium- transmission of nerve impulses
68
What is the most essential nutrient and most abundant in the
body?
Water
60% of body weight
69
Incredibly important for _______________ to properly hydrate.
Athletes
70
Sweating is a result of ________________________.
Loss of water
71
U.S. Recommended Dietary Allowances (RDAs) have been
changed to what?
Dietary Reference Intakes (DRIs)
72
What is the purpose of the Dietary Reference Intakes (DRIs)?
Established to promote good health and prevention of chronic
diseases.
73
What is the purpose of food labels?
Helps consumers make more informed food selections.
Presents info of percentages of daily values based upon a standard
2,000 caloric diet.
74
Are dietary supplements regulated your the FDA?
Nope
75
Dietary Supplements may contain ____________ substance
Banned
76
T or F?
Athletes should consult the athletic trainer or team physician
before taking any supplements.
True
77
Individuals should aim to consume the DRI levels of nutrients
through ___________.
Diet
78
A megadose of a nutrient supplement is essentially an
__________________.
Overdose
79
What is the best way to ensure adequate intake of vitamins?
The best way to ensure adequate intake of ANY vitamins or
mineral is to eat a balanced and nutrient-dense diet.
80
The best way to ensure adequate intake of ANY vitamins or
mineral is to eat a balanced and nutrient-dense diet.
Key minerals
81
What are the most common mineral supplements?
Calcium
Iron
82
What is the most abundant mineral in the body?
Calcium
83
What is calcium essential for?
Bone and teeth growth, muscle contractions, conduction of nerve
impulses.
84
What happens when the calcium intake is too low?
Body will remove calcium from the bones.
Osteoporosis decrease in bone density.
85
Iron deficiency anemia is common especially in ___________.
Females.
Especially in menstruating females
86
What occurs during iron decency anemia?
Oxygen carrying ability of red blood cells is reduced.
Muscles cannot obtain enough oxygen to produce energy
87
Excessive intake of iron can be ______________, so Supplements
should ______________ advised by a physician.
Toxic
Not be taken unless
88
In general, exercising individuals ___________ need protein supplements
since they achieve increased needs through their diets.
Do not
89
True or Fales?
Protein supplements may create imbalances in the chemicals that
create amino acids.
True
90
Purchase of supplements is commonly what?
Based on marketing claims and not scientific, evidence based
research.
91
Research shows ___________ benefits of protein supplements
on post-exercise muscle anabolism, but these effects do not
translate to measurable reductions in muscle damage or enhanced
recovery of muscle function.
Acute
92
Creating has an essential role in energy metabolism, benefits
include;
Increasing re-synthesis of ATP
Acts as a lactic acid buffer
Stimulated protein synthesis
Decreasing total cholesterol while improving the HDL-LDL ration
Decreasing total triglycerides
Increasing fat free mass
93
When taking creating what is very important to do?
Need to make sure you remain hydrated. Liver issues can occur if
one does not increase Water intake.
94
________________ are considered a performance enhancer
Supplements
Adverse side effects can occur especially dehydration.
95
Ephedrine is a type of ____________.
Stimulant
Similar to an amphetamine
96
FDA banned the use of ephedrine as a dietary supplement in
____________.
2003
97
Ephedrine is known to produce which adverse reactions?
Heart attack, stroke, paranoid psychosis, depression, convulsions,
etc.
97
Which athletic associations have banned ephedrine use by athletes?
NCAA, NFL, NBA, Minor League Baseball, and USOC
98
What is the purpose of glucose supplements?
Ingesting large amounts before activity can have a significant
impact on performance.
Causes release of glucose into the bloodstream.
Stimulates the release of insulin.
99
Athletes should test themselves with various high-carb foods to
see if it affects performance. When is this not applicable?
Not before a competitive event. One should prepare in advance.
Not the week before a competition.
GU energy gel is a good alternative for people who cant eat real
foods before working out
100
Caffeine is what kind of stimulant?
Central nervous system stimulant.
101
Caffeine _____________ alertness and _____________ fatigue.
Increases
Decreases
102
Caffeine enhances the use of fat during ______________ exercise.
Also helps calcium become more available to muscles during
contractions.
Endurance
103
___________________ cause: nervousness, irritability, increased
heart rate and headaches.
Large amounts.
Headaches are also a withdraw symptom
104
Energy drinks can cause what?
Heart palpitations and NOT good to take before a work out.
105
Alcohol is a type of ______________.
Depressant
106
Alcohol causes what negatives in the human body?
Decreased physical coordination
Slowed reaction times
Decreased mental alertness
Increase production of urine (dehydration)
107
Does alcohol provide nutritional value?
no
7kcal/gram - empty calories- no nutritional value
108
Alcohol makes R.E.M. Cycles ___________________ and does
not allow the body to properly repair itself.
Abnormal
109
Vegetarians must plan accordingly in order to prevent
____________________.
Dietary deficiencies
110
What types of vegans are there?
Total or Vegan
Lactovegetarians
Ovolactovegetarians
Semi vegetarians
111
What does it mean to be total or vegan?
No animal foods, including dairy
112
What does it mean to be lactovegetarian?
Consume dairy products
113
What does it mean to be ovolactovegetarians?
Consume dairy and eggs
114
What does it mean to be semi vegetarian?
Consume animal products excluding red meats
115
What's the purpose of pre-event nutrition?
The purpose is to provide competitor with sufficient amounts of
energy and fluids for competition.
116
When should pre-event nutrition begin?
Should begin several days before competition
Meal should be eaten 3-4 hours before competition.
117
What kinds of foods should athletes consume for pre-event nutrition?
Athletes should eat foods that are low in fiber, fat and protein.
Liquid food supplementation are a good alternative for individuals
who experience negative side effects of solid food.
118
