Exercise and Nutrition Flashcards

Question

How can religion and faith affect nutrition?

Answer 1

Some religions and faiths may restrict what foods are allowed to be consumed, which can cause issues in obtaining the right amount of macro- and micronutrients

Answer 2

Required by the body in relatively large amounts Constitute bulk of diet Supply energy and numerous essential nutrients: Carbs- 4 kcal/g Protein- 4 kcal/g Fats- 9 kcal/g

Answer 3

Primary role is to provide energy Dietary carbs are broken down into glucose and other monosaccharides

Answer 4

Simple carbs are composed of small molecules (mono/disaccharides) which increase blood glucose rapidly

Answer 5

Complex carbs are composed of large molecules that are broken down into monosaccharides increase blood glucose slowly

Answer 6

As glycogen in the muscles and liver

Answer 7

Performance and and recovery would be effected

Answer 8

Sugar: Quickly converted into energy Found in soda, cookies, cereal, juice, treats Starches: Takes longer to convert into energy Found in bread, pasta, veggies, rice, fruit Fibre: Can't be digested or used for energy Found in beans, legumes, nuts, seeds

Answer 9

Building blocks of the body Dietary proteins are broken down into peptides and amino acids

Answer 10

20 amino acids and only 9 are essential

Answer 11

Required for tissue maintenance, growth and function Often consumed post-workout to promote muscle growth/repair (hypertrophy)

Answer 12

If diet or tissue stores (glycogen) are not providing enough energy then proteins can be used

Answer 13

Essential for tissue growth and hormone production (High in calories so small amounts are recommended) Help with synthesis of vitamin D and steroid hormones Used by muscles as source of energy during low-intensity exercise

Answer 14

Monounsaturated: Provide essential fatty acids Polyunsaturated: May help to reduce the risk of heart disease

Answer 15

Carbs- 50%; Males:1250 calories Females: 1000 calories Protein- 25% Males: 625 calories Females: 500 calories Fats- 25% Males: 625 calories (155 calories max from saturated fat) Females: 500 calories (120 calories max from saturated fat)

Answer 16

Required by the body in relatively small amounts Essential for proper functioning and normal growth, and to help protect against diseases

Answer 17

Vitamins: water soluble and fat soluble Minerals: varying amounts

Answer 18

Complex chemical substances required by the body in very small amounts Essential for good health and to protect the body from various diseases

Answer 19

Water soluble: Vitamins B and C Fat soluble: A, D, E and K

Answer 20

Only vitamin D can be made by the body, the rest have to be obtained via the diet

Answer 21

Yellow or orange fruits and vegetables; green leafy vegetables; fortified oatmeal; liver; dairy products Formation and maintenance of skin, hair and mucous membranes; helps people see in dim lights; bone and tooth growth Men: 900 ug Women: 700 ug

Answer 22

Fortified milk; sunlight; fish; eggs; butter; fortified margarine Aids in bone and tooth formation; helps maintain heart action and nervous system function Men: 5 ug Women: 5 ug

Answer 23

Fortified and multigrain cereals; nuts; wheat germ; vegetable oils; green leafy vegetables Protects blood cells, body tissue, and essential fatty acids from harmful destruction in the body Men: 15 mg Women: 15 mg

Answer 24

Green leafy vegetables; fruit; dairy; grain products Essential for blood-clotting functions Men: 120 ug Women: 90 ug

Answer 25

Minerals are micronutrients that are required in varying amounts Essential for proper functioning, normal growth and generally good health Inorganic elements occurring in the form of their salts Calcium, Iron, Iodine, Potassium

Answer 26

Calcium: essential for bone and teeth development Iron: major component in haemoglobin, helps in transport and release of oxygen

Answer 27

Macro-mineral (electrolyte) Most abundant in body, and used for blood clotting and bone strength Dairy; leafy greens; seeds; nuts; dates; tofu

Answer 28

Macro-mineral (electrolyte) Helps maintain normal nerve and muscle function and a healthy immune system Nuts; spinach; fish; avocado; whole grains

Answer 29

Macro-mineral (electrolyte) Used in all cell functions- used for more than any other mineral Fish, poultry, eggs, leafy greens, avocado, oats, legumes

Answer 30

Macro-mineral (electrolyte) Regulates major biological processes, muscle contractions, regulates heartbeat Most fruits and veggies, nuts, seeds, fish

Answer 31

Macro-mineral (electrolyte) Maintains water balance, produces digestive juices, other biological processes Table salt, fish, nuts, seeds (Added to many foods)

Answer 32

Macro-mineral (electrolyte) Acts as an electrolyte, aids digestion, regulates blood pH Table salt, olives, tomatoes, celery, rye, seaweed

Answer 33

Macro-mineral (electrolyte) Helps with digestion, waste elimination, and bile secretion Eggs, avocado, garlic, cabbage, poultry, fish, soy

Answer 34

Micro-mineral (trace mineral) Essential for red blood cell production (haemoglobin) Legumes, dried fruit, whole grains, spinach, liver, tofu

Answer 35

Micro-mineral (trace mineral) Helps with the absorption and metabolism of iron Nuts and seed, shellfish, potatoes, dried fruit

Answer 36

Micro-mineral (trace mineral) Supports the immune system and helps in the healing of wounds Shellfish, nuts and seeds, dairy, meat

Answer 37

Manganese Iodine Chromium Cobalt Selenium Fluoride

Answer 38

Increases energy expenditure and energy is required to fuel muscles

Answer 39

Need to ensure balanced consumption of macro- and micronutrients after exercise to ensure proper repair and recovery of the body Primarily requires carbs and protein to restore energy and help with tissue repair Type of exercise performed may require different proportions of nutrients

Answer 40

Increases muscle protein synthesis Increases tissue repair Increases energy

Answer 41

Aerobic Primarily conditioning based- not muscle building Still requires elevated intake of protein intake- repair of muscles broken down during endurance training Anaerobic Primarily strength based- muscle building Requires elevated intake of protein to enhance muscle protein synthesis

Answer 42

45-55g per day Minimises risk of deficiency Averages out around 0.8g/kg body weight

Answer 43

Aerobic exercise: Daily protein intake can increase to 1.2-1.4g/kg Anaerobic exercise: Daily protein intake can increase to 1.4-1.8g/kg Body builders/ weightlifters (anaerobic) may take up 2-2.5g/kg May increase to 40 – 50% of nutrients consumed post exercise for certain individuals

Answer 44

Used to describe individuals who are significantly overweight and who have a lot of body fat Affects around 1 in 4 adults and 1 in 5 children aged 10-11 Can lead to development of serious and potentially life-threatening conditions Type 2 diabetes Coronary heart disease Cancer Generally caused by consuming too many calories, although some conditions can be contributed to by socio-economic factors

Answer 45

BMI assesses obesity and factors in height and weight <18.5 kg/m^2 =Underweight 18.5-24.9 kg/m^2 =Normal weight 25-29.9 kg/m^2 =Overweight 30-34.9 kg/m^2 =Obesity type I 35-39.9 kg/m^2= Obesity type II ≥40 kg/m^2= Obesity type III

Answer 46

Percentage body fat is not used as regularly 20-39 year old Low: <21% (F) & <8% (M) Normal: ≤33% (F) & ≤20% (M) High: ≤39% (F) & ≤25% (M) Too high: >39% (F) & >25% (M) 40-59 year old Low: <23% (F) & <11% (M) Normal: ≤34% (F) & ≤22% (M) High: ≤40% (F) & ≤28% (M) Too high: >40% (F) & >28% (M) ≥60 y Low: <24% (F) & <13% (M) Normal: ≤36% (F) & ≤25% (M) High: ≤42% (F) & ≤30% (M) Too high: >42% (F) & >30% (M)

Answer 47

Idiopathic Intercranial Hypertension Stroke Cataracts Coronary Heart Disease Diabetes Dyslipidemia Hypertension Severe Pancreatitis Cancer (breast, uterus, cervix, colon, oesophagus, pancreas, kidney, prostate) Phlebitis (venous stasis) Gout Skin Osteoarthritis Gynecological abnormalities (abnormal menses, infertility, polycystic ovarian syndrome) Gall Bladder Disease Nonalcoholic Fatty Liver Disease (steatosis, steatohepatitis, cirrhosis) Pulmonary Disease (abnormal function, obstructive sleep apnea, hypoventilation syndrome)