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Sports Medicine > Chapter 5 Nutrition and Supplements > Flashcards

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.

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2
Q

How are diet, nutrition, and weight interrelated?

A

Healthy body composition can be maintained with diet and adequate
nutrition.

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3
Q

What is significant about Psychological aspects of nutrition?

A

Some foods make people feel better. Mental side to nutrition.

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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.

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5
Q

What are some categories of nutrients?

A

Macro
Micro
Essential Nutrients

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6
Q

What is significant about the macro nutrients?

A

Energy Source. Includes-
Fats
Carbohydrates
Proteins

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7
Q

What is significant about Micro nutrients?

A

Regulates normal body functions. Includes,
Water
Vitamins
Minerals

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8
Q

What is significant about essential nutrients?

A

It is not produced by the body however it is needed and provided
through diet

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9
Q

What is a calorie?

A

It is a unit of measurement for energy provided by food.

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10
Q

What are the dietary recommendations for the total daily caloric
breakdown?

A

Carbohydrates 45-65 %
Protein 10-35%
Fat 20-35%

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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.

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12
Q

What is the body´s MOST efficient source of energy?

A

Carbohydrates
Considered either simple (sugars) or complex (starch and fiber)

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13
Q

Do active individuals have increased or decreased energy needs?

A

Increased
Should use carbohydrates to meet those needs.

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14
Q

Sugars should be what percentage of total caloric intake?

A

Less than 10%
¨Hidden sugars¨ are present in foods.

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15
Q

Sugars usually have which suffix?

A

OSE at the end

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16
Q

Are Monosaccharides single sugars or two sugars?

A

Single sugars.
Common base of all carbohydrate molecules

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17
Q

What are some examples of Monosaccharides?

A

Fructose
Glucose
Galactose

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18
Q

Disaccharides consist of _________ monosaccharides.

A

two

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19
Q

What are some examples of disaccharides?

A

Lactose, maltose, and sucrose (table sugar)

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20
Q

Starches are a ¨complex¨ carbohydrates that are made up of
_____________________________________.

A

Long chains of glucose

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21
Q

What are some examples of starches?

A

Potatoes, breads, and rice. Yum!

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22
Q

In order for the body to process starches, they us to be
___________________ into glucose(monosaccharide)

A

Broken down

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23
Q

Food sources do starch provide __________ and ____________.

A

Vitamins and minerals

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24
Q

Glucose is the form of sugar used by the body for
_______________. All other carbohydrates are converted to glucose.

A

Energy.

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25
Q

Glucose that is not needed is stored in the body as glycogen in
the _____________ and _______________.

A

Liver and muscles cells.

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26
Q

Glucose has a _____________________ purpose.

A

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.

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27
Q

Is fiber digestible?

A

It is not digestible by humans. It is a structural part of plants. It
passes through the intestinal tract- adds bulk.

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28
Q

Sufficient intake ______________ the incidence of colon cancer,
coronary artery disease (CAD), diabetes, risk of obesity, constipation,
colitis, and appendicitis.

A

REDUCES

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29
Q

What´s the recommended fiber intake based on age?

A

Ages 19-30
Females 28 grams
Males 33.6 grams
Sadly the average person only consumes 10-15 grams.

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30
Q

What are two types of fibers?

A

Soluble- oatmeal, legumes, some fruits
Insoluble- whole grain breads, bran cereal

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31
Q

What is the MOST concentrated source of energy?

A

Fats
9 grams per gram

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32
Q

What are some other roles in the body that fats provide?

A

Growth and development.
Storage of fat soluble vitamins.

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33
Q

What fat percentage should the typical American consume?

A

20-35%

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34
Q

What carbohydrate percentage should the typical American consume?

A

45-65%

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35
Q

What protein percentage should the typical American consume?

A

10-35%

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36
Q

What is the major structural components of the body?

A

Proteins

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37
Q

What are the functions of proteins in the body?

A

Growth, maintenance and repair of all body tissues.
Make enzymes, hormones, and antibodies.

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38
Q

What are the building blocks of proteins?

A

Amino Acid

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39
Q

Many amino acids are produced in the body, but the ones that are
not produced in the body are called _______________________.

A

Essential Amino Acids

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40
Q

How many Amino Acids are there and how many are Essential1?

A

20 total but only 9 are essential.

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41
Q

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)

A

Complete
Be combined

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42
Q

Increase in physical activity results in an increased need for protein
because _____________________________ increase.

A

Overall caloric needs

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43
Q

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.

A

0.5-0.7

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44
Q

Is there an advantage in consuming more proteins?

A

No advantage.
Too much protein is turned into fat and stored in body.
Process removes water which dehydrates the body.

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45
Q

Vitamins are required in __________ amounts.

A

Small

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46
Q

What is vitamins primary function?

A

Serves as regulators of body processes.

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47
Q

Do vitamins provide calories?

A

No

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48
Q

How many vitamins have a specific role in the body?

A

13

49
Q

Vitamins have two groups, what are they?

A

Fat soluble- dissolve fat, stored in body.
Water soluble- dissolve in water, not stored.

50
Q

What vitamins are fat soluble?

A

Vitamins A, D, E and K

51
Q

What does vitamin A do for the human body?

A

Maintains skin, helps with bone and tooth development and
growth.

52
Q

What does vitamin D do for the human body?

A

Bone growth and development

53
Q

What does vitamin E do for the human body?

A

Protection of polyunsaturated fats and cell membranes from destruction.
Also good for skin.

54
Q

What does vitamin K do for the human body?

A

Produces blood clotting substances.

55
Q

Where are fat soluble vitamins found?

A

Found in fatty portions of foods and oils.

56
Q

Over-ingestion may lead to vitamin _____________________.

A

Poisoning.
Stick to recommended intake.

57
Q

What are some water-soluble vitamins?

A

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
Q

What does vitamin C do for the human body?

A

Helps build bones and teeth, maintaining connective tissues and
strengthening the immune system.

59
Q

What does vitamin B12 do for the human body?

A

Important in normal blood formation.

60
Q

What does vitamin B6 do for the human body?

A

Regulates use of amino acids.

61
Q

Are water soluble vitamins stored in the body?

A

No

62
Q

What benefits does antioxidants offer?

A

Prevents against premature aging, certain cancers, heart disease,
and other health problems.

63
Q

Antioxidants ________________ vital cells components from destructive
agents

A

Protects

64
Q

Where are most antioxidants found?

A

In plants
Examples: Lycopene, Lutein, Vitamin C, Vitamin E, Beta-carotene
(which can convert to Vitamin A)

65
Q

How many minerals are there?

A

Over 20

66
Q

Where are minerals stored in the body?

A

Liver and bones

67
Q

What are the 5 most common minerals?

A

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
Q

What is the most essential nutrient and most abundant in the
body?

A

Water
60% of body weight

69
Q

Incredibly important for _______________ to properly hydrate.

A

Athletes

70
Q

Sweating is a result of ________________________.

A

Loss of water

71
Q

U.S. Recommended Dietary Allowances (RDAs) have been
changed to what?

A

Dietary Reference Intakes (DRIs)

72
Q

What is the purpose of the Dietary Reference Intakes (DRIs)?

A

Established to promote good health and prevention of chronic
diseases.

73
Q

What is the purpose of food labels?

A

Helps consumers make more informed food selections.
Presents info of percentages of daily values based upon a standard
2,000 caloric diet.

74
Q

Are dietary supplements regulated your the FDA?

A

Nope

75
Q

Dietary Supplements may contain ____________ substance

A

Banned

76
Q

T or F?
Athletes should consult the athletic trainer or team physician
before taking any supplements.

A

True

77
Q

Individuals should aim to consume the DRI levels of nutrients
through ___________.

A

Diet

78
Q

A megadose of a nutrient supplement is essentially an
__________________.

A

Overdose

79
Q

What is the best way to ensure adequate intake of vitamins?

A

The best way to ensure adequate intake of ANY vitamins or
mineral is to eat a balanced and nutrient-dense diet.

80
Q

The best way to ensure adequate intake of ANY vitamins or
mineral is to eat a balanced and nutrient-dense diet.

A

Key minerals

81
Q

What are the most common mineral supplements?

A

Calcium
Iron

82
Q

What is the most abundant mineral in the body?

A

Calcium

83
Q

What is calcium essential for?

A

Bone and teeth growth, muscle contractions, conduction of nerve
impulses.

84
Q

What happens when the calcium intake is too low?

A

Body will remove calcium from the bones.
Osteoporosis decrease in bone density.

85
Q

Iron deficiency anemia is common especially in ___________.

A

Females.
Especially in menstruating females

86
Q

What occurs during iron decency anemia?

A

Oxygen carrying ability of red blood cells is reduced.
Muscles cannot obtain enough oxygen to produce energy

87
Q

Excessive intake of iron can be ______________, so Supplements
should ______________ advised by a physician.

A

Toxic
Not be taken unless

88
Q

In general, exercising individuals ___________ need protein supplements
since they achieve increased needs through their diets.

A

Do not

89
Q

True or Fales?
Protein supplements may create imbalances in the chemicals that
create amino acids.

A

True

90
Q

Purchase of supplements is commonly what?

A

Based on marketing claims and not scientific, evidence based
research.

91
Q

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.

A

Acute

92
Q

Creating has an essential role in energy metabolism, benefits
include;

A

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
Q

When taking creating what is very important to do?

A

Need to make sure you remain hydrated. Liver issues can occur if
one does not increase Water intake.

94
Q

________________ are considered a performance enhancer

A

Supplements
Adverse side effects can occur especially dehydration.

95
Q

Ephedrine is a type of ____________.

A

Stimulant
Similar to an amphetamine

96
Q

FDA banned the use of ephedrine as a dietary supplement in
____________.

A

2003

97
Q

Ephedrine is known to produce which adverse reactions?

A

Heart attack, stroke, paranoid psychosis, depression, convulsions,
etc.

97
Q

Which athletic associations have banned ephedrine use by athletes?

A

NCAA, NFL, NBA, Minor League Baseball, and USOC

98
Q

What is the purpose of glucose supplements?

A

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
Q

Athletes should test themselves with various high-carb foods to
see if it affects performance. When is this not applicable?

A

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
Q

Caffeine is what kind of stimulant?

A

Central nervous system stimulant.

101
Q

Caffeine _____________ alertness and _____________ fatigue.

A

Increases
Decreases

102
Q

Caffeine enhances the use of fat during ______________ exercise.
Also helps calcium become more available to muscles during
contractions.

A

Endurance

103
Q

___________________ cause: nervousness, irritability, increased
heart rate and headaches.

A

Large amounts.
Headaches are also a withdraw symptom

104
Q

Energy drinks can cause what?

A

Heart palpitations and NOT good to take before a work out.

105
Q

Alcohol is a type of ______________.

A

Depressant

106
Q

Alcohol causes what negatives in the human body?

A

Decreased physical coordination
Slowed reaction times
Decreased mental alertness
Increase production of urine (dehydration)

107
Q

Does alcohol provide nutritional value?

A

no
7kcal/gram - empty calories- no nutritional value

108
Q

Alcohol makes R.E.M. Cycles ___________________ and does
not allow the body to properly repair itself.

A

Abnormal

109
Q

Vegetarians must plan accordingly in order to prevent
____________________.

A

Dietary deficiencies

110
Q

What types of vegans are there?

A

Total or Vegan
Lactovegetarians
Ovolactovegetarians
Semi vegetarians

111
Q

What does it mean to be total or vegan?

A

No animal foods, including dairy

112
Q

What does it mean to be lactovegetarian?

A

Consume dairy products

113
Q

What does it mean to be ovolactovegetarians?

A

Consume dairy and eggs

114
Q

What does it mean to be semi vegetarian?

A

Consume animal products excluding red meats

115
Q

What’s the purpose of pre-event nutrition?

A

The purpose is to provide competitor with sufficient amounts of
energy and fluids for competition.

116
Q

When should pre-event nutrition begin?

A

Should begin several days before competition
Meal should be eaten 3-4 hours before competition.

117
Q

What kinds of foods should athletes consume for pre-event nutrition?

A

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
Q
A

Sports Medicine (1 decks)

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