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SC 356 Nutrition for Health and Exercise Performance > Exam 1 > Flashcards

Exam 1 Flashcards

1
Q

What are the 5 nutrients?

A
  1. Protein
  2. Carbohydrates
  3. Fat
  4. Fiber
  5. Water
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2
Q

How are the 5 nutrients unique from one another?

A
  1. Protein
    • Primary function is cell and tissue growth
    • cannot be stored
  2. Carbohydrate
    • Primary Source of energy
    • Can be stored as glycogen
  3. Fat
    • Stored in limitless quantities as adipose tissue and intramuscular triglycerides
  4. Fiber
    • Not an energy source but important for role in digestion
  5. Water
    • Not an energy source
    • Helps regulate nerve impulses, muscle contraction, nutrient/waste transfer, body temperature.
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3
Q

Why is alcohol not considered a nutrient if it provides kcals?

A

This is because even though it provides 7kcal per gram it does not provide any nutrient value.

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4
Q

What are the differences between energy-yielding and non-energy-yielding nutrients?

A

One offers “fuel” in the form of calories where the other does not but they do provide other essential components that support growth and promote health

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5
Q

What does the term “nutrient dense” mean?

A

Nutrient density identifies the amount of beneficial nutrients in a food product in proportion

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6
Q

Should you always seek out nutrient-dense foods?

A

Depends on the goal but if your goal is to obtain the most nutrients without excess calories then yes.

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7
Q

How would you identify if a food was nutrient dense or not?

A

Nutrient-dense foods are foods that have a lot of nutrients but relatively few calories

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8
Q

How does the FDA and USDA regulate the food industry? Do they have a separate role from one another?

A
  • FDA regulates packed food product labeling
  • USDA regulates meat product labeling and food safety
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9
Q

How did the food labels change in summer 2018? What information needed to be clearer and why? Is any type of food exempt from having a food label?

A
  • Specifies the serving size of the item and the number of servings per package or container
  • Includes quantities of energy-yielding macronutrients (carbohydrate, protein, and fat) in grams, which is useful when comparing to nutrition guidelines
  • Lists the percentage of the daily value (DV) for several elements, including micronutrients and energy-yielding macronutrients
  • The percentage of daily value (DV) indicates how much one serving of the food contributes to an individual’s nutrition needs, based on a 2,000-calorie energy requirement

Raw fruits, vegetables, and fish are exempt from nutrition fact labeling

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10
Q

What is the AMDR for macromolecules?

A
  • Carbs
    • ​45-65%
  • Fats
    • ​25-30%
  • Protein
    • ​10-35%
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11
Q

Why can’t athletes just use the AMDR?

A

They have an increased energy requirement.

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12
Q

What is the difference between DRI, AMDR, EAR from figure 1.1 in the book?

A
  • DRI- recommendations of nutritional intake
  • ADMR- range given as a percentage of total caloric intake
  • EAR- an average of nutrient requirements based on 50% of healthy people
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13
Q

What are the 7 metabolic pathways?

A
  1. ATP-PC
  2. Glycolysis
  3. PDC Pyruvate dehydrogenase complex -converts pyruvate into acetyl-CoA
  4. TCA Cycle (Krebs Cycle)
  5. ETC
  6. Beta Oxidation
  7. Protein degradation
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14
Q

What are the 3 basic steps required to extract energy from food?

A
  1. Digestion, absorption, and transportation
  2. Production of metabolites (intermediate or end product of metabolism)
  3. Energy-producing metabolites completely broken down to form ATP
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15
Q

How does the law of thermodynamics relate to nutrition?

A
  • Some ATP is produced, but most of the food consumed is lost as heat
  • Law of Conservation of Energy –1st law of thermodynamics
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16
Q

What were the 3 B-vitamin derivatives we discussed? Where are they used in metabolism? How then do they provide energy?

A
  • Vitamins B1,2,3
    • NAD requires B3
    • FAD requires B2
    • PDC requires B1
17
Q

How does Acetyl Co-A aid in metabolic pathways?

What is the role of Acetyl Co-A?

A
  • To deliver the acetyl group to the citric acid cycle (Krebs cycle) to be oxidized for energy production.
18
Q

Why does excessive alcohol metabolism cause you to feel dehydrated?

A

Alcohol reduces how much vasopressin your body makes. Vasopressin is an antidiuretic hormone. It causes the body to hold onto water, which typically limits how much urine your kidneys make. The action of suppressing this hormone exacerbates the diuretic effect and leads to dehydration

19
Q

What new enzyme did we discuss related to a gluconeogenic pathway?

How does it work to form new glucose molecules?

A

Alanine Transaminase (enzyme):

•converts α-ketoglutarateand L-alanine to L-glutamate and pyruvate (reversible process)

20
Q

What are the simple sugars and why are they simple?

A
  1. Glucose
  2. Fructose
  3. Galactose

comprised of either one or two simple sugars, they are small compounds

21
Q

What is a whole grain vs. a multi-grain?

A
  • Whole grain means that all parts of the grain kernel — the bran, germ and endosperm — are used.
  • Multigrain means that a food contains more than one type of grain
22
Q

What are the 3 components to a whole grain?

A
  • bran,
  • germ
  • endosperm
23
Q

How are amylose and amylopectin different from one another? Do they have a similar structure?

A
  • Amolose
    • It is a straight-chain polymer of D-glucose units
  • Amylopectin
    • It is a branched-chain polymer of D-glucose units
    • Similar in structure to glycogen in humans
24
Q

How does absorption regulation for glucose/galactose/fructose maintain blood glucose?

A

A spike in insulin signals to the liver that blood glucose is also high. The liver absorbs glucose then changes it into a storage molecule called glycogen. When blood sugar levels drop, glucagon instructs the liver to convert the glycogen back to glucose, causing blood sugar levels to return to normal.

25
Q

Why can’t we force our muscles or liver to keep storing extra glycogen?

A

The glycogen stores in skeletal muscles are limited because an efficient feedback-mediated inhibition of glycogen synthase prevents accumulation.

26
Q

How do insulin and glucagon play a role together during exercise and fuel use (carb use)?

A
  • Insulin and glucagon work together to balance your blood sugar levels, keeping them in the narrow range
  • Your body uses glycogen for fuel between meals.
27
Q

How many ways does hypoglycemia occur from exercise?

A
  • Deficiency of glucose in the bloodstream
  • Triggers the pancreas to secrete the hormone glucagon, which has an action opposite to that of insulin
  • Glucagon stimulates the liver to convert stored glycogen to glucose (glycogenolysis), which is then released into the bloodstream
    • Also stimulates the intrinsic synthesis of glucose from non-carbohydrate precursors
28
Q

What are the 3 types of fatigue and how are they DIFFERENT from one another?

A
  1. Muscle cannot produce enough force to meet the demands of the activity
  2. High ATP demand prevents the complete oxidation of glucose, causing lactate accumulation
  3. Energy reserves in muscle become depleted
29
Q
  • Be able to describe the 2 main sources of gluconeogenesis that we discussed
    • Is one more efficient than the other?
    • Where does energy come from to provide gluconeogenic pathways?
A

The glucose-alanine cycle (amino acids)

The Cori cycle (lactate) (more productive)

30
Q

How is glycemic load different than glycemic index?

A

Glycemic index is how drastically a food will cause your blood sugar to rise

Glycemic load takes a glycemic index and multiplies it by how much and dividing that by 100

31
Q

Is there an advantage to being insulin-independent in a pathway?

A

Insulin resistance is important in various states such as starvation, immune activation, growth and cancer, to spare glucose for different biosynthetic purposes

32
Q

What are the preferred sources of glucose from exercising skeletal muscle?

A

Glycogen

33
Q

What are the carb recommendations for an athlete?

A

3g-12g/kg per day

34
Q

What are the health benefits of fiber?

A
  • Reduces the risk of developing colon cancer due to its action of binding of toxins in the colon and facilitating their elimination from the body
  • Increases stool bulk, and with adequate fluid intake, keeps stool smooth and easy to eliminate
  • May play a role in the prevention of cardiovascular disease by reducing serum cholesterol levels
35
Q

What are the risks of fiber intake with exercise performance?

A

Too much fiber in the diet can cause bloating, gas, and constipation.

36
Q

What is the difference between direct and indirect calorimetry?

A

Direct calorimetry measures heat production and indirect calorimetry measures gas exchange: oxygen consumption and carbon dioxide production.

SC 356 Nutrition for Health and Exercise Performance (2 decks)

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