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Foundations of Exercise Science > Chapter 7 > Flashcards

Chapter 7 Flashcards

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1
Q

What is optimal nutrient intake good for? (3)

A
  1. Reduce the risk of disease conditions
  2. Increase life span
  3. Enhance sport and athletic performance
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2
Q

What causes hypertension in regards to nutrition?

A
  • Increased sodium and alcohol consumption
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3
Q

What is the benefit of eating carbs and drinking water before, during, and after exercise?

A

Before: Maximizes muscle glycogen before exercise, which delays glycogen depletion and fatigue

During: Spares muscle glycogen, maintains blood glucose concentration, maintains plasma volume, and prevents dehydration and fatigue

After: Maximizes lean mass development

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4
Q

Why is it helpful to have long-term large epidemiological studies that track diet and health?

A

to identify potential associations between dietary patterns and chronic diseases over extended periods

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5
Q

Name some long-term large epidemiological studies (2)

A
  • Framingham study and NHANES
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6
Q

What is the primary function of carbs and fats during physical exercise?

A

Carbs: Provides energy during moderate to high intensity physical activity or exercise

Fats: Provides energy during low to moderate intensity exercise

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7
Q

What is the primary function of Protein during physical exercise?

A
  • Important component of skeletal muscle
  • Help regulate metabolism during rest and exercise
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8
Q

What is the primary function of Vitamins & Minerals during physical exercise?

A

Vitamins: Important for controlling metabolic pathways that produce energy during rest and exercise

Minerals: Part of the structure of bones
- Help regulate metabolism during rest and exercise

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9
Q

Out of these nutrients which ones are considered macronutrients and micronutrients?

Carbs
Fats
Proteins
Vitamins
Minerals

A

Carbs Macro
Fats Macro
Proteins Macro
Vitamins Micro
Minerals Micro

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10
Q

Why are high glycemic index foods not great for our general health?

A

Spikes the glucose levels in the person’s blood like super quickly so their body produces more insulin and can cause type 2 diabetes and other heart issues

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11
Q

Is the risk of eating high glycemic index foods different if we only eat them while exercising?

A

Yes because your body will use that glucose that is being broken down super quickly for energy during exercise

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12
Q

If you decreased your sodium intake what disease condition would change?

A

It would decrease blood pressure in hypertensive individuals

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13
Q

If you take daily multivitamin that had folic acid and limit your intake of alcohol what disease condition would change?

A

It would decrease excess risk of colon cancer with a family history of it

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14
Q

If you decreased your saturated fat and cholesterol intake what disease condition would change?

A

It would decrease cardiovascular disease

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15
Q

If you decreased your calcium intake what disease condition would change?

A

It would increase the risk of osteoporosis

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16
Q

If you decreased your simple carbs intake what disease condition would change?

A

It would decrease the risk of type 2 diabetes

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17
Q

If you increase fruit and vegetable intake what disease condition would change?

A

It would decrease colon cancer

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18
Q

What are the risks of processed foods on gut microbial health?

A

The emulsifiers kill gut bacteria and damage the intestinal lining

19
Q

Why are carbohydrates very helpful for competitive athletes?

A
  • It provides energy for the athlete
  • replenishes muscle glycogen levels
  • Creates an anaerobic environment that promotes muscle repair and protein synthesis
20
Q

Why is being great at burning fat helpful for athletes?

A

allows them to utilize their body fat as an energy source during prolonged exercise when glycogen stores are depleted

21
Q

How does increased protein intake help athletes?

A
  • It helps the amino acids be readily available to the body tissues to do continued protein synthesis (building up of proteins
22
Q

How many amino acids do we use to build our proteins?

A

20

23
Q

How many amino acids that build our protein must be consumed in our diet?

A

9 essential amino acids

24
Q

How many amino acids can we synthesize from the essential amino acids?

A

We synthesize 11 out 20 standard amino acids. WE CANNOT SYNTHESIZE ANY OF THE 9 ESSENTIAL AMINO ACIDS

25
Q

How much more protein, compared to a non athlete, should an endurance athlete and a resistance athlete consume?

A

Non- Athlete: 55g protein/day

Endurance: 50-70% more than non-athletes ( 76/90g protein/day)

Resistance: 50%more than endurance (218-231g protein/day)

26
Q

B vitamins are generally involved in what?

A
  • They help with metabolism of carbs, energy, and amino acids (food into energy)
27
Q

Heavy sweating requires what nutritional interventions? (before, during, and after exercise)

A

Before exercise: Prehydrate several hours before exercise and consume drinks with sodium or snacks

During: COnsume drinks with electrolytes and carbs

After: consume 1.5L of fluid for each kilogram of bodyweight lost. Consume drinks or snacks with sodium

28
Q

What are ergogenic aids?

A

Substances that improve performance during training or competition

29
Q

What are the different classes of Ergogenic Aids? (5) Explain them

A
  1. Biomechanical- a mechanical device or tool that helps athletes improve their performance (helmet, cool clothing, compression shorts)
  2. Nutritional- they are supplements that are natural (carbs or protein supplements)
  3. Pharmacologic- Supplements that are not really natural but improve performance (creatine, caffeine)
  4. Physiologic- techniques, or devices that improve physiological processes to enhance sports performance (blood doping)
  5. Psychological- techniques that can improve mental strength and enhance psychological processes during sports performance (hypnosis, mental rehersal)
30
Q

Define the needle muscle biopsy and

A

a procedure that involves inserting a needle into a muscle to extract a small sample of muscle

31
Q

Define dietary recall and dietary record

A

Dietary recall: the individual reports what they consumed (ate and drank) over the past 24 hours

Dietary record: The individual records the types and amounts of food they ate or drank over a longer period of time

32
Q

Define reference intake and recommended daily allowance

A

Reference intake: They are general guidelines on how much carbs, fats, and calories you should eat in a day

Recommended daily allowance: It is more specific and has specific nutrient intake guidelines for males, females, age, etc. (more for like vitamins and minerals stuff like that like what you need to hit for those intakes)

33
Q

What causes Osteoporosis in regards to nutrition?

A

Decreased calcium consumption

34
Q

What causes breast cancer in regards to nutrition?

A

Increased alcohol and dietary fat consumption?

35
Q

What causes heart disease in regards to nutrition?

A

Increased saturated fat and cholesterol consumption.

Increased dietary fat consumption

36
Q

What causes obesity in regards to nutrition?

A

Increased calorie consumption and increased fat consumption

37
Q

What causes colon cancer in regards to nutrion?

A

Increased dietary fat consumption

38
Q

What is the GTT test?

A

The glucose test when they give you high glycemic index foods and test you every 30 minutes on how high your glucose levels are and when they go down. (used for pregnancy)

39
Q

What types of foods slow down how fast your body breaks down glucose?

A

Low cal carbs, high protein and fiber foods

40
Q

Give examples of high glycemic index foods, and low glycemic index foods?

A

High glycemic foods: SImple sugars and processed grains (white bread stuff)

Low glycemic foods: Whole grains and complex sugars (that have the husk that contains the most proteins and fibers)

41
Q

How much percent of total body water lost impact your performance?

A

2%

42
Q

How much of a muscle sample is pulled out when you do a needle muscle biopsy in the US and sweeden?

A

US 100mg
Sweden 3g

43
Q

When did NHANES start focusing more on nutrition? (what time period)

A

70’s

Foundations of Exercise Science (16 decks)

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