Chp 9 Basic Nutrition Factors in Health Flashcards
Nutrition Coaching First Steps
defining athlete’s goals and identifying the coaches’s goals
Nutrition Coaching Second Steps
take a close look at the athlete’s diet, food preference, etc.
Nutrition Coaching Third Steps
develop a nutrition plan that includes:
- the caloric level
- amounts of macronutrients & micronutrients
- adequate fluids and electrolytes
- supplements as necessary to help correct a nutrient deficiency
nutrients that large portions of the population are not consuming in adequate amounts
vitamin E, vitamin D, magnesium, calcium, potassium, iron, vitamin B12, fibers
9 essential amino acid
lysine, histidine, isoleucine, leucine, methionine, valine, phenylalanine, threonine, tryptophan
protein intake recommendation for adults in general fitness
0.8-1g per kg bodyweight per day
protein intake recommendation for aerobic endurance athletes
1-1.6g per kg bodyweight per day
protein intake recommendation for strength athletes
1.4-1.7g per kg bodyweight per day
Protein is a building block for strong bones, contributing to ____ of bone volume and ____ of bone mass.
50%; 33%
Muscle sensitivity to amino acid is enhanced for up to ____ hours after a bout of exercise.
48
After resistance training, a wide range of protein intakes, _____, has proven beneficial for maximally stimulating acute muscle protein synthesis.
20-48g
acceptable macronutrient distribution range (AMDR) for protein
children 1-3 year old: 5 - 10%
children 4-18 year old: 10 - 30%
adults over 18 year old: 10 - 35%
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.
1%; 100-; 2000
monosaccharides
glucose, galactose, fructose
disaccharides
sucrose = glucose + fructose (table sugar) lactose = glucose + galactose (found in mammalian milk) maltose = glucose + glucose
polysaccharides
starch, fiber, glycogen
glycogenesis
the process of converting glucose to glycogen
amount of glycogen in our body
_____ of the glycogen in the body is stored in _____; the remaining is stored in the _____.
15g per kg bodyweight
3/4; skeletal muscle; liver
DRI for fiber (dietary reference intake)
21-29g/day for women
30-38g/day for men
monounsaturated fatty acids example
olive, peanut, and canola oil
polyunsaturated fatty acids example
soy, corn, sunflower, and safflower oils
omega-6 fatty acids example
soybean, corn, safflower oil
omega-3 fatty acids, example
salmon, trout, mackerel, halibut, herring
fat soluble vitamin
vitamin A, D, E, K
water soluble vitamin
B vitamins, and vitamin C
During prolonged activity in hot weather, the IOM recommends sports drink containing
20-30mEg of sodium per liter
2-5 mEq of potassium per liter
carbohydrate in a concentration of 5-10%
Strength coaches should ensure that athletes are given adequate time to drink and access to cool fluids of ____ temperature.
10-15°C/50-59℉
Children weighing _____ should drink _____ of cold water or a flavored salted beverage every _____ minutes during practice.
88lbs/40kg; 5oz/148ml; 20
Adolescents weighing _____ should drink _____ even if they do not feel thirsty.
132lbs/60kg; 9oz/266ml
_____ concentration of _____ has been shown to increase voluntary hydration by 90% compared to unflavored water.
Sodium chloride; 15-20 mmol/L
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.
- 5L/50oz
0. 7L/24oz for each pound of body weight
blood sodium level for hyponatremia (occurs when the concentration of sodium in your blood is abnormally low)
< 130 mmol/L
The average intake for water is ____ per day for men and ____ per day for women.
3.7L; 2.7L
The average intake for water is ____ per day for pregnant women and ____ per day for lactating women.
3L; 3.8L
Athletes should try to prevent water weight losses exceeding _____ of body weight while also restoring electrolytes lost through sweat.
2%
Each pound lost during practice represent ____ of fluid.
16oz/0.5L
d is essential for both the functioning and synthesis of _____. It is also a component of the protein _____.
hemoglobin; myoglobin
Iron deficiency occurs in three stages:
depletion, marginal deficiency, and anemia
Two types of iron
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
Cholesterol is used for the production of _____, _____, and several _____, including the _____ as well as _____.
bile salts, vitamin D, hormones, sex hormones, cortisol
Limit saturated fat to less than _____ of total calories. Replace saturated fat with unsaturated fat.
10%
High levels of _____ are protective against heart disease.
high-density lipoproteins (HDL)
_____ 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.
EPA; DHA; decrease; antiarrhythmic
What kinds of vitamins are toxic in excess amount?
Vitamin A and D
HDL cholesterol
Low: _____
High: _____
<40
>60
LDL cholesterol Optimal: \_\_\_\_\_ Borderline high: \_\_\_\_\_ High: \_\_\_\_\_ Very high: \_\_\_\_\_
< 100
130 - 159
160 - 189
> 190
Total cholesterol
Desirable: _____
Borderline high: _____
High: _____
< 200
200 - 239
> 240
A commonly used carbohydrate loading regimen includes _____ of a high-carbohydrate diet in concert with _____ the week before competition and _____ before the event.
three days; tapering exercise; complete rest day
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.
overal calorie intake
2400
Vitamin D:
- aids _____
- helps maintain blood levels of _____ and _____
- necessary for building _____ and preventing ____
food sources?
calcium absorption
calcium; phosphorus
bone mass; bone loss
fish(salmon, tuna, sardines, mackerel, eel), fortified milk, fortified breakfast cereals, egg yolks
Vitamin A
1. necessary for _____, healthy _____, _____, _____, and healthy _____.
food sources?
vision; skin; teeth; body tissues; mucous membranes.
animal foods including animal liver, meat, fortified milk, cheese, herring
Vitamin E
- an _____
- needed for _____ and _____
food sources?
anti-oxidant
immune functioning; metabolism
oils, fortified breakfast cereals, nuts and seeds, wheat germ, peanut butter, corn oil
Vitamin K
- needed for _____
- supports _____ and _____ health
food sources?
blood clotting
tissue and bone health
dark green leafy vegetables, broccoli, asparagus, lamb quarters
Vitamin C
- promote healthy _____, _____ and resistance to _____
- serve as _____
- necessary for conversion of the inactive form of _____ to the active form
- makes _____ available for hemoglobin synthesis
food sources?
cell development; wound healing; infections
antioxidant
folic acid
iron
sweet peppers, peaches, guava, broccoli, kiwifruit, citrus fruit, papayas, cantaloupe, tomatoes, potatoes, onions
Vitamin B12 - Cobalamin
1. vital for _____ and healthy _____
blood formation; nervous system
Magnesium
- activate nearly _____
- helps _____ and _____ function
- constituent of _____ and _____
food sources?
100 enzymes
nerves; muscles
bones; teeth
Bran, cocoa powder, fortified breakfast cereals, seeds, soybeans, nuts
Calcium
- essential for developing and maintaining healthy _____ and _____
- assists with _____, _____, and _____
food sources?
bones; teeth
blood clotting; nerve transmission; muscle contraction
fruit juices and fruit drinks fortified with calcium, cheese, sardines, milk, yogurt, chinese cabbage, turnip greens
Phosphorus
- works with _____ to develop and maintain strong _____ and _____
- enhance use of other nutrients
- essential for _____, _____, and _____
food sources?
calcium; bones; teeth
cell membranes; DNA structure; energy metabolism
cheese, fish, beef, pork, whole-wheat products, cocoa powder, pumpkin/sunflower seeds, almonds
Iron
- necessary for _____
- constituent of _____ and component of _____
food sources?
red blood cell formation and function
myoglobin; enzyme systems
seafood, meat, enriched bread products, brewer’s yeast, nuts, beans
The major electrolytes lost in sweat include _____, _____, _____, and _____.
sodium chloride; potassium; magnesium; calcium
hyponatremia
blood sodium level < 130 mmol/L
sweat rate = ?
(preexercise body weight - postexercise body weight) + (fluid intake during exercise - urine produced)
Water represent from _____ to _____ of a person’s body weight.
45%; 70%
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.
hypohydrated; increase; decrease; increase
Fats provide approximately _____ kcal/g.
9
Fatty acids containing no double bonds are _____. The body _____ make these fatty acids.
saturated; can
Vitamin B12 absorption is affected by insufficient _____ acid in the stomach, found in about _____ of older adults.
hydrochloric; 10-30%
Protein is composed of _____, _____, _____, _____.
carbon; hydrogen; nitrogen; oxygen
Protein and carbohydrate provides approximately _____ kcal/g.
4
Carbohydrate is composed of _____, _____, and _____.
carbon; oxygen; hydrogen
1 gallon = _____ quarts or _____ oz
1 quart = _____ pints or _____ oz
1 pint = _____ oz
4; 128
2; 32
16
MyPlate Fruit: Vegetables: Dairy: Oils:
Fruit: 2 cups
Vegetables: 2.5 - 3 cups
Dairy: 3 cups
Oils: 6 - 7 tsp
