Exam 3 Flashcards
characteristics of vitamins (2)
the body is unable to synthesize enough of the compound to maintain health
the absence of the compound from the dietary pattern for a defined period produces deficiency symptoms
fat-soluble vitamins characteristics (6)
absorbed like fats (must travel with protein carriers in watery body fluids)
stored in the liver or fatty
not excreted build-up in tissues
toxicities are likely from supplements and occur rarely from food
needed regularly because the body can draw its stores
fat-soluble vitamins
vitamin A D E K
water-soluble vitamins characteristics (6)
absorbed directly into the blood
travel freely in watery fluids
most are not stored in the body
readily excreted in the urine
toxicities are unlikely but possible with high doses from supplements
needed in frequent doses because the body DOESN’T store most of them
water-soluble vitamins
Cs and Bs
how to minimize nutrient losses during food storage and preparation
minimize light, heat and oxygen exposure to maintain nutrients
people who would benefit from multivitamin-mineral supplements
People with a developed deficiency
Pregnant women
Alcoholics
People with food allergies
Chronic dieters
People on lower-calorie diets
Vegans and possibly vegetarians
People with diseases that change food intake
People with abortion challenges
People recovering from surgery, injuries, illnesses
guidelines for selecting a supplement (4)
Vitamins and minerals should not exceed 100% of the DV, and not over the UL of a nutrient
Be wary of buying things over the Internet from unknown sellers
Buy well-known, reputable brands
Check for third-party certification seals
describe the general process by which a cancer develops
initiation: carcinogen damages DNA
promotion: mutated cells multiply uncontrollably
metastasis: mutated cells spread to distant due to blood or lymphatic circulation
dietary factors to reduce the risk of cancer
Consume fruits & vegetables in a wide variety, plenty, & daily
Have sufficient whole grain intake
Eat healthy fats (omega 3, monounsaturated fats, less saturated fats)
Be consistent with physical activity
Reduce caloric intake
Reach and maintain a healthy body weight (below BMI Obesity)
Lower alcohol intake
Lower red meat
Lower processed meat intake (smoking, curing, salting, and other preservatives)
Grilling, smoking, broiling, frying in moderation
Breastfeeding reduces breast cancer risk
Major roles of water
a solvent
lubricant and cushion in the body
temperature regulation
factors influencing the amount of water needed by the body
Alcohol consumption
Dietary fiber (match fiber intake with fiber)
Increased protein, salt, or sugar intakes
Cold weather
Hot weather, humidity
Heated environments
Forced air environments (airplanes, sealed buildings)
High altitude
Prolonged diarrhea, vomiting, or fever
Surgery, blood loss, or burns
Physical activity
pregnancy/breastfeeding
Very young or old age
compare the types and safety of drinking water from different sources
All public drinking water comes from treatment plants (unless using a private well and bottled water is coming from the tap, and may or may not have additional treatment
risk factors for osteoporosis
Female
caucasian/Asian
Age
Slender build
Estrogen
Alcohol smoking
Physically inactive
Low calcium
High protein, sodium, caffeine
define optimal and hypertension blood pressure values
optimal <120 and 80 mmHg (anything above is bad)
risk factors of hyperextension
Atherosclerosis
Age
Genetics
obesity
Diet– Ideal diet for lowering blood pressure, DASH diet rich in potassium, magnesium, fiber, and calcium and low in sodium
lifestyle recommendations for hyperextension
Lose excess weight
Adopt a DASH eating plan
Exercise daily
Limit sodium
Enhance intake of dietary potassium
Limit alcohol
Benefits of Fitness
-Improved body composition and adipose tissue distribution
-Improved bone density
-Improved motion
-Improved lung capacity, strength & Circulation
-Reduced risk factor for cardiovascular disease
-Enhance resistance to colds and infectious disease
-Lower risk of some types of cancer
-Lower risk and improved management of type 2 diabetes
-Reduced risk of gallbladder disease
-Lower incidence and reduced severity of mental anxiety and depression
-Longer life and improved quality of life
-Not guaranteed: weight loss
physical activity guidelines
- 150 minutes of moderate aerobic exercise per week or 75 minutes of vigorous aerobic activity per week
- 2 days a week of flexibility/stretching
- 2 days a week of resistance/strength training
- move more sit less
how does the body derive energy from protein
very little energy can be made from protein, most protein should be consumed after a workout in order to repair tissues
Light/moderate exercise fueling
fuel used: carbohydrates and fatty acids
under aerobic conditions which is enough oxygen to meet the demand
the longer we exercise during this phase, the more fatty acids are used for ATP
**as intensity increases, more carbohydrates are used in proportion to fat
vigorous /high intensity exercise (30 sec-2 minutes)
fuel used: carbohydrates only
anaerobic, inadequate oxygen to meet demand
**as the intensity increases, more carbohydrates are used in proportion to fat
effect of training on fuel
- muscles store more glycogen
- muscles burn more fat and use less glucose for energy
- increases insulin sensitivity
- increase the number of mitochondria in the cell
- the body becomes more efficient at obtaining energy from all macronutrients
Dietary recommendations for Active Adults
FOLLOW AMDR
Carbohydrates: 45-65%
Fats 20-35%
protein 10-35%
dietary recommendations for competitive athletes
- normal fat intake
- endurance athletes need more carbohydrates (as much as 80% more)
- endurance and powerlifting athletes need a higher percentage of protein within AMDR (consuming 20g to 30 g after training to recover)
- should always meet caloric needs, or minerals could be lacking
characteristics of RED-S (relative energy deficiency in Sport)
- amenorrhea (female lack of menstruation)
- reduced testosterone and libido (men)
consequences of RED-S
- suboptimal bone health
- increased risk of illness and injury
- gastrointestinal disturbances
- cardiovascular disease
- impaired training capacity and poor performance
Describe FLUID needs and the recommendations/rationale for fluid intake before, during, and after exercise
Before: stay hydrated throughout the day
During: when sweating during exercise consume ½-1 cup every 15 minutes
After: balance water losses: 2-3 cups of water for every pound lost
**Energy drinks needed with it exceed 45 minutes of work
Describe a day of eating for an athlete for performance (endurance)
Day of event
- Carbohydrate-rich meal (The closer to the event the lighter the meal should be)
**The goal is to top off glycogen and not interfere with performance with slowed digestion or bloating from gas-forming foods
During event
- Low-carb sports drinks (glucose)
30g to 60g carbohydrates per hour
After
- Well-balanced meal
- Carb-rich foods to replenish glycogen stores
- Whole foods will replenish electrolytes
- Include protein in recovery meal for muscle repair
Describe a day of eating for an athlete for performance (strength/power)
- Supply enough calories to meet energy needs for increased BMR
- Provide enough protein for recovery
- Stay consistently hydrated
- Before the event take a slightly higher amount of carbohydrates to improve performance
