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NSCA CSCS Flashcards > Chapter 9 - Basic Nutrition Factors in Health > Flashcards

Chapter 9 - Basic Nutrition Factors in Health Flashcards

1
Q

The average daily nutrient requirement adequate for meeting the needs of most healthy peole within each stage of life and sex.

A

Recommended Daily Allowance (RDA)

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2
Q

The average daily nutrient intake level recommended when a RDA cannot be established.

A

Adequate Intake (AI)

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3
Q

The maximum average daily nutrient level not associated with any adverse health effects.

A

Tolerable Upper Intake Level (UL)

Intakes above the UL increase potential risk of adverse effects.

*Intake from all sources including food, water and supplements.

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4
Q

The average daily nutrient intake level consisdered sufficient to mee the needs of the healthy population within each life stage and sex.

A

Estimated Average Requirement (EAR)

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5
Q

Males and females in all age groups have a high prevelance of inadequacy of (2):

A

Vitamin E

Magnesium

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6
Q

Sources of vitamin E:

A

Oils, nuts, seeds

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7
Q

Sources of magnesium

A

Nuts and seeds (pumplin seeds, almonds, and cashews) and beans, including mung beans and lima beans.

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8
Q

Over the age of two, the mean usual intakes of _____ and _____ are below the Daily Reference Intake.

A

Fiber; Potassium

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9
Q

Foods that are high in calcium:

A

Dairy foods, fortified beverages (soy beverages, orange juice), and canned sardines are excellent sources of calcium.

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10
Q

Sources of Vitamin D

A

Fatty fish, fortified beverages (milk, orange juice, soy beverages) and fortified yogurt.

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11
Q

Sources of iron:

A

Red meat, iron-fortified cereals, and beans are excellent sources of iron.

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12
Q

Sources of folate:

A

Beans, peas, peanuts, and sunflower seeds.

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13
Q

Vitamin ____ is affected by insufficient HCL in the stomach, found in about 10-30% of adults.

A

B12

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14
Q

Adults over the age of ____ are encouraged to consume foods fortified with snthetic vitamin B12 or take dietary supplements, because their bodies cannot absorb vitamin B12 from these sources.

A

50 years old

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15
Q

Sources of B12

A

Animal foods, fortified nutritional yeast, and fortified cereals. Beef, lamb, veal and fish are the best sources.

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16
Q

Composed of carbon, hydrogen, oxygen and nitrogen.

A

Protein

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17
Q

What are the nonessential amino acids:

A
  1. Alanine
  2. Asparagine
  3. Aspartic Acid
  4. Glutamic Acid
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18
Q

What are the essential amino acids:

A
  1. Histadine
  2. Isoleucine
  3. Leucine
  4. Lysine
  5. Methionine
  6. Phenylalanine
  7. Threonine
  8. Tryptophan
  9. Valine
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19
Q

What are the conditionally essential amino acids?

A
  1. Arginine
  2. Cysteine
  3. Glutamine
  4. Glycine
  5. Proline
  6. Serine
  7. Tyrosine
  8. Ornithine
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20
Q

What does it mean to be a conditionally essential amino acid?

A

Typically not essential though they beome essential and therefore must be obtained through the diet, during times of illness and stress.

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21
Q

What is the only plant-based protien that contains all nine essentail amino acids?

A

Soy

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22
Q

When caloric intake goes down, protein requirements go up.

Protein needs go up as a percentage of total caloric intake by ~1% for every ___-calorie decrease below 2,000 calories.

A

100-calorie

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23
Q

What is the Macronutrient Distribution Range (AMDR) for protien, which covers a wide range of protein intake:

Children 1-3

Children 4-18

Adults > 18

A

5-20%

10-30%

10-35%

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24
Q

Sports dietitians should first establish an athlete’s protein intake and then add CHO and fat as determined by total caloric needs.

A
  1. Calculate Calories
  2. Calculate Protein
  3. Calculate CHO/Fat
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25
Q

Research suggests that supplemental, but not dietary prtoein increases calcium losses through urine in healthy individuals consuming 0.7-2.1g/kg.

However, both urinary calcium excretion and ______ ______ ______ increases.

A

Intestinal calcium absorption

26
Q

Adults in general fitness program can likely meet their protein requiremnts by consuming:

A

0.8-1.0 g/kg of BW

27
Q

Aerobic Endurance Athlete Protein Requirement:

A

1.0-1.6 g/kg of BW

28
Q

Strength athlete protein requirement

A

1.4-1.7 g/kg of BW

29
Q

Combination athletes protein requirement

A

1.4-1.7 g/kg of BW per day

30
Q

Protein consumed after exercise increases MPS and muscle sensitivity to amino acids for about ___ hours after a bout of exercise.

A

48 hours

31
Q

Monosaccharides (3):

A

Glucose

Fructose

Galactose

32
Q

Causes less insulin secretion than other sugars.

A

Fructose

33
Q

Dissarcharides

A

Sucrose

Lactose

Maltose

34
Q

Sucrose

A

Glucose + Fructose

35
Q

Lactose

A

Glucose + Galactose

36
Q

Maltose

A

Glucose + Glucose

37
Q

Also known as complex carbohydrates, contain thousands of glucose units.

Example: Starch, fiber and glycogen.

A

Polysaccharides

38
Q

How much glycogen is in the human liver and muscle (relative)?

A

15g of glycogen per kg of bodyweight

39
Q

How much glycogen is stored in skeletal muscle? How much is stored in the liver?

A

3/4 of glycogen is stored in the skeletal muscle; 1/4 of glycogen is stored in the liver.

40
Q

The glycemic index (GI) ranks carbohydrates according to how quickly they are digested and absorbed, and therefore raise blood glucose levels in the __-hour time period after a meal

A

2-hour time period

41
Q

What is the reference food for the glycemic index?

A

Glucose or white brad (GI = 100)

42
Q

Takes the amount of CHO, in grams, ina portion of food into account of glycemic index.

A

Glycemic-Load

*More realistic gauge.

43
Q

DRI of Fiber (Men/Women)

A

Women = 21-29 g/day

Men = 30-38 g/day

44
Q

CHO Recommendation:

Aerobic endurance athletes training > 90 minutes/day at moderate intensity (70-80% VO2max)

A

8-10 g CHO per kg of body weight per day

45
Q

CHO Recommendations:

Athletes who participate in strength, sprint, and skill activities

A

~5-6g CHO per kg of body weight per day

46
Q

Within ____ minutes after aerobic endurance training, ~ ____g of high glycemic CHO per kg of bodyweight should be consumed to quickly stimulate glycogen resynthesis

A

30 Minutes; 1.5g of high GI CHO per kg of bodyweight

47
Q

The body can/cannot make omega-6 and omega-3 fatty acids.

A

Cannot

48
Q

What recommendation in regards of total calories should be made with saturated fat?

A

< 10% of total calories

49
Q

LDL Range

A

< 100: Optimal

130-159: Borderline High

160-189: High

≥ 190: Very High

50
Q

Total Cholestrol Range

A

< 200: Desirable

200-239: Borderline High

≥ 240: High

51
Q

HDL Range

A

< 40: Low

≥ 60: High

52
Q

Which B-vitamin is stored in the liver for years?

A

B12

53
Q

Water AI (Men/Women)

A

3.7 L and 2.7 L

54
Q

Athletes should try to prevent water losses exceeding __% of body weight while also restoring electrolytes lost through sweat.

A

2%

55
Q

Each 1-lb lost during training/practice represents ___-ounces of fluid.

A

16

56
Q

Sweat rate =

A

Preexercise Body Weight - Postexercise Body Weight + Fluid Intake During Exericse - Urine Volume Produced

57
Q

Electrolyres lost in sweat in order:

A
  • Sodium Chloride
  • Potassium
  • Magnesium
  • Calcium
58
Q

Potassium rich foods:

A

Tomatoes, Citrus Fruits, Melons, Potatoes, Bananas, and Milk

59
Q

Fluid Replacement Guidelines:

Preactivity

A

Prehydrate

60
Q

Fluid Replacement Guidelines:

During Activity

A
  • Children
    • > 88 pounds
      • 5 ounces of cold water or flavored, salted beverage every 20 minutes
    • > 132 pounds
      • 9 ounces of cold water or flavored, salted beverage every 20 minutes
  • Adults
    • Individualized
      • 20-30 mEq of Na+ per liter
      • 2-5 mEq of Potassium per liter
      • CHO concentration of 5-10%
        • Mixtures do better than single CHO sources.
61
Q

Fluid Recommendation Guidelines

After Activity

A
  • Athletes should consume adequate food and fluids, as well as sodium to restore hydration.
  • If dehydration is significant or the athlete has < 12 hours before the next exercise bout, a more aggressive approach is warranted
    • 1.5 L of fluid (w/ electrolytes) for each kg of body weight lost (0.7 L for each pound of body weight)

NSCA CSCS Flashcards (16 decks)

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