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My CSCS > Chp 9 Basic Nutrition Factors in Health > Flashcards

Chp 9 Basic Nutrition Factors in Health Flashcards

1
Q

Nutrition Coaching First Steps

A

defining athlete’s goals and identifying the coaches’s goals

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2
Q

Nutrition Coaching Second Steps

A

take a close look at the athlete’s diet, food preference, etc.

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3
Q

Nutrition Coaching Third Steps

A

develop a nutrition plan that includes:

  1. the caloric level
  2. amounts of macronutrients & micronutrients
  3. adequate fluids and electrolytes
  4. supplements as necessary to help correct a nutrient deficiency
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4
Q

nutrients that large portions of the population are not consuming in adequate amounts

A

vitamin E, vitamin D, magnesium, calcium, potassium, iron, vitamin B12, fibers

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5
Q

9 essential amino acid

A

lysine, histidine, isoleucine, leucine, methionine, valine, phenylalanine, threonine, tryptophan

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6
Q

protein intake recommendation for adults in general fitness

A

0.8-1g per kg bodyweight per day

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7
Q

protein intake recommendation for aerobic endurance athletes

A

1-1.6g per kg bodyweight per day

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8
Q

protein intake recommendation for strength athletes

A

1.4-1.7g per kg bodyweight per day

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9
Q

Protein is a building block for strong bones, contributing to ____ of bone volume and ____ of bone mass.

A

50%; 33%

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10
Q

Muscle sensitivity to amino acid is enhanced for up to ____ hours after a bout of exercise.

A

48

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11
Q

After resistance training, a wide range of protein intakes, _____, has proven beneficial for maximally stimulating acute muscle protein synthesis.

A

20-48g

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12
Q

acceptable macronutrient distribution range (AMDR) for protein

A

children 1-3 year old: 5 - 10%
children 4-18 year old: 10 - 30%
adults over 18 year old: 10 - 35%

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13
Q

When calorie intake is lower, protein needs to go up as a percentage of total calorie intake by approximately ___ for every ____ calorie decrease below ____ calories.

A

1%; 100-; 2000

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14
Q

monosaccharides

A

glucose, galactose, fructose

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15
Q

disaccharides

A 
sucrose = glucose + fructose (table sugar)
lactose =  glucose + galactose (found in mammalian milk)
maltose = glucose + glucose
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16
Q

polysaccharides

A

starch, fiber, glycogen

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17
Q

glycogenesis

A

the process of converting glucose to glycogen

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18
Q

amount of glycogen in our body

_____ of the glycogen in the body is stored in _____; the remaining is stored in the _____.

A

15g per kg bodyweight

3/4; skeletal muscle; liver

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19
Q

DRI for fiber (dietary reference intake)

A

21-29g/day for women

30-38g/day for men

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20
Q

monounsaturated fatty acids example

A

olive, peanut, and canola oil

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21
Q

polyunsaturated fatty acids example

A

soy, corn, sunflower, and safflower oils

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22
Q

omega-6 fatty acids example

A

soybean, corn, safflower oil

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23
Q

omega-3 fatty acids, example

A

salmon, trout, mackerel, halibut, herring

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24
Q

fat soluble vitamin

A

vitamin A, D, E, K

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25
Q

water soluble vitamin

A

B vitamins, and vitamin C

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26
Q

During prolonged activity in hot weather, the IOM recommends sports drink containing

A

20-30mEg of sodium per liter
2-5 mEq of potassium per liter
carbohydrate in a concentration of 5-10%

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27
Q

Strength coaches should ensure that athletes are given adequate time to drink and access to cool fluids of ____ temperature.

A

10-15°C/50-59℉

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28
Q

Children weighing _____ should drink _____ of cold water or a flavored salted beverage every _____ minutes during practice.

A

88lbs/40kg; 5oz/148ml; 20

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29
Q

Adolescents weighing _____ should drink _____ even if they do not feel thirsty.

A

132lbs/60kg; 9oz/266ml

30
Q

_____ concentration of _____ has been shown to increase voluntary hydration by 90% compared to unflavored water.

A

Sodium chloride; 15-20 mmol/L

31
Q

If dehydration is significant, or the athlete has a short recovery period before the next bout of exercise (<12hr), then the athletes should consume approximately _____ of fluid (with sufficient electrolytes) for each kg of body weight loss.

A
  1. 5L/50oz

0. 7L/24oz for each pound of body weight

32
Q

blood sodium level for hyponatremia (occurs when the concentration of sodium in your blood is abnormally low)

A

< 130 mmol/L

33
Q

The average intake for water is ____ per day for men and ____ per day for women.

A

3.7L; 2.7L

34
Q

The average intake for water is ____ per day for pregnant women and ____ per day for lactating women.

A

3L; 3.8L

35
Q

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

A

2%

36
Q

Each pound lost during practice represent ____ of fluid.

A

16oz/0.5L

37
Q

d is essential for both the functioning and synthesis of _____. It is also a component of the protein _____.

A

hemoglobin; myoglobin

38
Q

Iron deficiency occurs in three stages:

A

depletion, marginal deficiency, and anemia

39
Q

Two types of iron

A

heme iron: derived from hemoglobin, is found in food that originally contained hemoglobin and myoglobin
nonheme iron: is the form of iron found in all other non-meat foods

40
Q

Cholesterol is used for the production of _____, _____, and several _____, including the _____ as well as _____.

A

bile salts, vitamin D, hormones, sex hormones, cortisol

41
Q

Limit saturated fat to less than _____ of total calories. Replace saturated fat with unsaturated fat.

A

10%

42
Q

High levels of _____ are protective against heart disease.

A

high-density lipoproteins (HDL)

43
Q

_____ and _____ are tied to a dose-dependent decrease in triglycerides; a small, but statistically significant, _____ in blood pressure, especially in the elderly; and potential _____ effect.

A

EPA; DHA; decrease; antiarrhythmic

44
Q

What kinds of vitamins are toxic in excess amount?

A

Vitamin A and D

45
Q

HDL cholesterol
Low: _____
High: _____

A

<40

>60

46
Q 
LDL cholesterol
Optimal: \_\_\_\_\_
Borderline high: \_\_\_\_\_
High: \_\_\_\_\_
Very high: \_\_\_\_\_
A

< 100
130 - 159
160 - 189
> 190

47
Q

Total cholesterol
Desirable: _____
Borderline high: _____
High: _____

A

< 200
200 - 239
> 240

48
Q

A commonly used carbohydrate loading regimen includes _____ of a high-carbohydrate diet in concert with _____ the week before competition and _____ before the event.

A

three days; tapering exercise; complete rest day

49
Q

The main challenge with carbohydrate loading in females appears to be their _____.

Female athletes may need to increase their total energy intake above _____ calories, in addition to a consuming a higher-carbohydrate diet, in order to increase glycogen stores.

A

overal calorie intake

2400

50
Q

Vitamin D:

  1. aids _____
  2. helps maintain blood levels of _____ and _____
  3. necessary for building _____ and preventing ____

food sources?

A

calcium absorption
calcium; phosphorus
bone mass; bone loss

fish(salmon, tuna, sardines, mackerel, eel), fortified milk, fortified breakfast cereals, egg yolks

51
Q

Vitamin A
1. necessary for _____, healthy _____, _____, _____, and healthy _____.

food sources?

A

vision; skin; teeth; body tissues; mucous membranes.

animal foods including animal liver, meat, fortified milk, cheese, herring

52
Q

Vitamin E

  1. an _____
  2. needed for _____ and _____

food sources?

A

anti-oxidant
immune functioning; metabolism

oils, fortified breakfast cereals, nuts and seeds, wheat germ, peanut butter, corn oil

53
Q

Vitamin K

  1. needed for _____
  2. supports _____ and _____ health

food sources?

A

blood clotting
tissue and bone health

dark green leafy vegetables, broccoli, asparagus, lamb quarters

54
Q

Vitamin C

  1. promote healthy _____, _____ and resistance to _____
  2. serve as _____
  3. necessary for conversion of the inactive form of _____ to the active form
  4. makes _____ available for hemoglobin synthesis

food sources?

A

cell development; wound healing; infections
antioxidant
folic acid
iron

sweet peppers, peaches, guava, broccoli, kiwifruit, citrus fruit, papayas, cantaloupe, tomatoes, potatoes, onions

55
Q

Vitamin B12 - Cobalamin

1. vital for _____ and healthy _____

A

blood formation; nervous system

56
Q

Magnesium

  1. activate nearly _____
  2. helps _____ and _____ function
  3. constituent of _____ and _____

food sources?

A

100 enzymes
nerves; muscles
bones; teeth

Bran, cocoa powder, fortified breakfast cereals, seeds, soybeans, nuts

57
Q

Calcium

  1. essential for developing and maintaining healthy _____ and _____
  2. assists with _____, _____, and _____

food sources?

A

bones; teeth
blood clotting; nerve transmission; muscle contraction

fruit juices and fruit drinks fortified with calcium, cheese, sardines, milk, yogurt, chinese cabbage, turnip greens

58
Q

Phosphorus

  1. works with _____ to develop and maintain strong _____ and _____
  2. enhance use of other nutrients
  3. essential for _____, _____, and _____

food sources?

A

calcium; bones; teeth
cell membranes; DNA structure; energy metabolism

cheese, fish, beef, pork, whole-wheat products, cocoa powder, pumpkin/sunflower seeds, almonds

59
Q

Iron

  1. necessary for _____
  2. constituent of _____ and component of _____

food sources?

A

red blood cell formation and function
myoglobin; enzyme systems

seafood, meat, enriched bread products, brewer’s yeast, nuts, beans

60
Q

The major electrolytes lost in sweat include _____, _____, _____, and _____.

A

sodium chloride; potassium; magnesium; calcium

61
Q

hyponatremia

A

blood sodium level < 130 mmol/L

62
Q

sweat rate = ?

A

(preexercise body weight - postexercise body weight) + (fluid intake during exercise - urine produced)

63
Q

Water represent from _____ to _____ of a person’s body weight.

A

45%; 70%

64
Q

Sweat losses that exceed fluid intake can quickly lead to a _____ state with a subsequent _____ in core body temperature, _____ in blood plasma volume, and _____ in heart rate and perceived exertion.

A

hypohydrated; increase; decrease; increase

65
Q

Fats provide approximately _____ kcal/g.

A

9

66
Q

Fatty acids containing no double bonds are _____. The body _____ make these fatty acids.

A

saturated; can

67
Q

Vitamin B12 absorption is affected by insufficient _____ acid in the stomach, found in about _____ of older adults.

A

hydrochloric; 10-30%

68
Q

Protein is composed of _____, _____, _____, _____.

A

carbon; hydrogen; nitrogen; oxygen

69
Q

Protein and carbohydrate provides approximately _____ kcal/g.

A

4

70
Q

Carbohydrate is composed of _____, _____, and _____.

A

carbon; oxygen; hydrogen

71
Q

1 gallon = _____ quarts or _____ oz
1 quart = _____ pints or _____ oz
1 pint = _____ oz

A

4; 128
2; 32
16

72
Q 
MyPlate
Fruit:
Vegetables:
Dairy:
Oils:
A

Fruit: 2 cups
Vegetables: 2.5 - 3 cups
Dairy: 3 cups
Oils: 6 - 7 tsp

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