day 8 - nutrition

Question 1

benefits of fiber (4)

Answer 1

1) scrapes walls of GI tract

2) binds or dilutes harmful chemicals

3) decreases transit time for food residues (and potentially carcinogenic materials)

4) can lower cholesterol in many ways (dont need to know exact ways)

Question 2

mammalian polysacharide

Answer 2

glycogen

Question 3

glycogenesis (def)

Answer 3

synthesization of glycogen from glucose

Question 4

glycogenolysis (def)

Answer 4

the catabolic process that catabolized glyogen and mobilizes glucose (not really glucose, rather a 6-carbon chunk of glycogen)

Question 5

roles of carbohydrates (4)

Answer 5

1) energy source for most cells

2) adequate carb intake preserves tissue proteins (because if you have carbs you dont have to break down protein)

3) metabolic primer for krebs cycle

4) fuel for CNS and red blood cells (RBC)

Question 6

what is the problem with high blood-glucose

Answer 6

ruins capilary beds

leads to blindness, amputations (mostly lower body)

Question 7

type 1 diabetes (def)

Answer 7

due to lack of insulin production often from an autoimmune disease

Question 8

what type of diabetes requires insulin injection

Answer 8

type 1

Question 9

what type of diabetes does not require insulin injection

Answer 9

type 2

Question 10

type 2 diabetes (def)

Answer 10

due to insulin receptor resistance or insensitivity (low receptor affinity for insulin), possibly due to physical inactivity, dietary considerations, and/or genetics

Question 11

what percent of people who have diabetes have type 1

Answer 11

5%

Question 12

what percent of people who have diabetes have type 2

Answer 12

95%

Question 13

what group of diseases does diabetes belong to

Answer 13

metabolic syndrome

Question 14

hypoglycemia (def)

Answer 14

low levels of blood glucose (not eating enough calories for the amount of activity/calories your burning)

Question 15

what are the results of hypoglycemia

Answer 15

weakness, hunger, confusion (HANGRY)

impairs exercise performance and muscle function/alertness

Question 16

you should eat during activity if it is BLANK or longer

Answer 16

90 mins or longer

Question 17

what is the problem with low-carb diets

Answer 17

no carbs to breakdown for immediate energy but body needs to keep going so starts catabolizing protein from muscle and organs into glucose

protein is NOT being used to rebuild/build skelital muscle(s)

Question 18

roles of protein (2)

Answer 18

1) proteins in nervous + connective tissue generally do NOT participate in atp production, rather they are there for structure

2) proteins in skelital muscle and other organs can be catabolized into glucose if CHO intake is low and calorie demand is high

Question 19

protein catabolism BLANKs during exerise

Answer 19

protein catabolism accelerates during exercise as carbs are used up

Question 20

amino acids (def)

Answer 20

building blocks of proteins

Question 21

how many amino acids are there

Answer 21

20

Question 22

how many amino acids cannot be synthesized + what are they called

Answer 22

8 essential amino acids

must be INJESTED

Question 23

complete protein (def)

Answer 23

protein that contains all of the essential amino acids in the correct quantity + ratio to maintain nitrogen balance and allow tissue repair/growth

Question 24

complete protein examples

Answer 24

animal sources (meat), quinoa

Question 25

incomplete protein (def)

Answer 25

lacks on or more essential amino acid(s) can be combined (b+r) to provide all essential AAs

Question 26

incomplete protein example

Answer 26

most plant protein sources are incomplete

Question 27

volume = BLANK + BLANK + BLANK

Answer 27

intensity + frequency + duration

Question 28

cortizol is released in response to BLANK

Answer 28

ALL TYPES OF STRESS

Question 29

name muscle protein synthesis hormones (3)

Answer 29

1) growth hormone --increases amino acid uptake 2) androgens/testosterone -- signals (from nuclei) to make protein(s) 3) cortizol

Question 30

relative energy deficiency in sport (RED-S) triad

Answer 30

1) lack of sufficient calories/carbohydrates 2) hormone levels get messed up (go down) 3) bone health decreases reproductive health is also often effected by RED-S

Question 31

roles of lipids (3)

Answer 31

1) contain same 'building blocks' as carbs 2) energy reserve, protect vital organs, provides insulation (from cold), cell membranes are made of phospholipids 3) transport the fat-soluable vitamins (A, D, E, K)

Question 32

satturated vs unsaturated fatty acids (whats the difference)

Answer 32

saturated fatty acids contain only single bonds unsaturated fatty acids contain one or more double bonds (cause bends, cant pack tightly well)

Question 33

are low density lipids (LDL) "good or bad" cholesterol

Answer 33

BAD

Question 34

are high density lipids (HDL) "good or bad" cholesterol

Answer 34

GOOD

Question 35

saturated fats should make up less than BLANK% of your diet

Answer 35

10%

Question 36

why are LDLs bad

Answer 36

1) contain highest percentage of cholesterol 2) carry lipids TO the body's cells and blood vessels 3) cause build up of plaques in vessels

Question 37

what can decrease LDL cholesterol in body

Answer 37

exercise! 30mins 5 days per week/ 150 mins

Question 38

why are HDLs good

Answer 38

1) carry lipids and cholesterol FROM the body's cells to liver 2) can reduce cardiovascular plaquesw

Question 39

what can increase HDL concentration in body

Answer 39

exercise!

Question 40

why do we eat flax seeds

Answer 40

contain omega-3-fatty-acids

Question 41

erythropoiesis (def)

Answer 41

synthesis of new red blood cells (if you dont have enough iron you cant go through erythropoiesis)

Question 42

latent iron deficiency (def)

Answer 42

low ferritin (iron storage) levels, on lower end of hemoglobin levels

Question 43

what is the most common and widespread nutritional disorder in the world

Answer 43

iron difficiency

Question 44

anemia (def)

Answer 44

low levels of hemoglobin (will show up on normal blood test)