Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Sports Nutrition > Final > Flashcards

Final Flashcards

You may prefer our related Brainscape-certified flashcards:
Sports Trivia flashcards
1
Q

Differences between protein and other macronutrients

A

Added Nitrogen to CHO
Made up of amino acids
Serve as a structural part of many tissues

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Essential amino acids

A 
Isoleucine (BCAA)
Leucine (BCAA)
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
Histidine
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Examples of complete vs. incomplete protein and implications

A

Complete:
Eggs, fish and poultry, lean beef, milk
Incomplete:
Fruits,veggies

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What is nitrogen balance

A

Nitrogen Balance = Nitrogen intake - Nitrogen loss

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

what does possitive and negative nitrogen balance indicate

A

Measurement that indicates either:
incorporation of AA’s into various structures (positive)
↑ oxidation of AA’s to supply fuel (negative)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

RDA for protein & changes with varying exercise/sport group

A

Avg. Person - 0.8g/kg/d
Fitness Enthusiast - 1.0g/kg/d
Endurance Athlete - 1.2-1.4 g/kg/d
Power Athlete - 1.6-1.7

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Excess protein intake amounts and implications

A

AA’s converted to CHO’s & fats (deamination) - yields kcals
AA’s converted to different AA’s (transamination)
N is converted to urea and excreted primarily as urine.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Factors affecting protein turnover

A

Exercise intensity
Exercise duration
Training state

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Effect of various exercise protocols on protein storage and usage

A

Urea production is related to intensity of exercise
↑ leucine oxidation during high intensity (~80% VO2 max)
If calories are too high = ↑ body fat
Duration of exercise affects urea production

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

The purpose of antioxidants and how they work on oxygen free radicals

A

Antioxidants neutralize/prevent oxidative damage resulting from free radical formation.
Scavenge free radicals
Remove catalysts that accelerate oxidation
Repair damage resulting from oxidation
Bind free metal ions preventing them from reacting with reactive species

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

precursors to the bodies main antioxidants

A

Vit. E/ Vit. C/ β-carotene/ Vit. A

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Vit. E/

A

RDA= 15mg; UL = 1000mg

leafy green

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Vit. C/

A

DRI = 90 mg (male), 75mg (female)

citrus fruits

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

β-carotene/

A

No RDA but 6-10 mg/day is sufficient

ORANGE FRUITS AND VEG

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Vit. A

A

700 RAE and 900 μg/day

Beef Liver.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

fat soluble vitamins

A

A, D, E, and K

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Possible interactions of vitamin E

A

Exacerbation, a sudden worsening, of autoimmune & immune diseases (asthma, allergies, diabetes, RA)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Possible interactions of Vitamin C with high iron

A

Kidney stones, Fe induced cardiac failure

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Key points from supplemental readings cited above

A

“Innocent or unknowing ingestion of a prohibited substance is not a defence: the offence lies in the presence of the substance in the athlete’s body”
94 (14.8%) out of the 634 samples were found to contain prohormones,chemical precursors to hormone, that were not listed on the label.
The risk of contamination can be as large as 1 in 4

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Healthy diets for long term lean tissue gain

A 
10-15% protein
Meats
Dairy products
Legumes
Seeds
Nuts
21
Q

Ergogenic aids & nutrition status; main EA’s discussed in class

A 
Blood doping
EPO supplementation 
Sodium bicarbonate buffering
Creatine monohydrate
Caffeine (3-9 mg/kg/bw)
22
Q

Main nutrients of oxygen carrying components in blood

A

iron, copper, Folate (folic acid - B9), Vitamin B12, Vitamin B6

23
Q

Iron

A

adult males and for women over 50 is 8 milligrams per day. For women aged 19-50, the RDA is 18 milligrams per day to compensate for menstrual losses.

24
Q

copper

A

900 µg/d

Meats, seafood, vegetables, whole grains, legumes, nuts, seeds, & eggs

25
Q

µg

A

microgram

26
Q

Folate (folic acid - B9)

A

DRI male & female 400µg/d

Legumes

27
Q

Vitamin B12

A

DRI male & female 2.4µg/d

Muscle meats

28
Q

Vitamin B6

A

DRI & nutritional sources “TBA”

29
Q

Nutrients important in the body’s metabolic pathways.

A

Iron
Copper
Folate (Folic acid - B9)
B12

30
Q

What are the four main nutrients related to bone health

A

Ca
Phosphorous
Magnesium
vitamin D

31
Q

Ca

A

1000-1300 mg

Dairy products

32
Q

Phosphorus

A

700mg/d both genders

meats

33
Q

Magnesium

A 
400mg/d 19-30 year old men 
420mg/d men over 30
310mg/d 19-30 year old women
320mg/d women over 30
Whole grains
34
Q

vitamin D

A

AI male & female 15μg

Fatty fish ; cod-liver oil are best sources

35
Q

Bone structures affected by exercise and nutrition

A 
cortical bone
dense outer wall of bone
supports 80% of the total weight 
trabecular bone
soft/spongy bone on the inner part of the bone
36
Q

Bone resorption & remodeling: phases, length, purpose

A 
Resorption
Lasts ~ 15 days to 3 weeks
remodeling 
90-100 days
purpose
to repair damaged structures and replace them with more healthy structures
37
Q

Factors affecting peak bone mass & bone density loss

A

Nutritional status
Estrogen deficiency due to Late onset or early cessation of menstruation, Amenorrhea.
Physical Activity (high impact, resistance)
Stimulates osteoblasts
BMI

38
Q

osteoporosis contributing factors

A 
factors in osteoporosis likelihood
Peak bone mass
White, post menopausal women
Secondary causes in men and perimenopausal women
Hypogonadism
Amenorrhea
Age
Estrogen deficiency
Low weight & BMI
Smoking
History of prior fracture
Family History
39
Q

effects of osetoporosis

A

increased chance of fractures/breaks

40
Q

avoidance of osetoporosis

A

do all of the things listed as treatments before you have the syndrome.

41
Q

treatments of osteoporosis

A 
Ca (1000-1500 mg/d) 
Vitamin D (400-1000 IU/d)
Physical activity 
Weight bearing, resistance, balance
HRT
SERMs (selective Estrogen Receptor Modulators)
Phytoestrogens 
Hip protectors
Combinations
42
Q

Female athlete triad and bone health

A

Intense Training + weight loss leading to: Disordered eating behaviors then leads to Amenorrhea
also includes disturbed functioning of hypothalamus, pituitary gland due to excessive exercise

43
Q

What type of exercise has the most positive effect on bone density, specific levels of intensity?

A

weight bearing

4.5x body weight or more

44
Q

Name 3 factors that affect calcium absorption and bioavailability. Tell if they have a positive or negative effect.

A 
Acidic environment in intestines
improves bioavailability
adequate Vit. D levels
improves bioavailability
High dietary sodium
decreases bioavailability 
High animal protein intake
decreases bioavailability
45
Q

Describe the mechanisms proposed for the ergogenic effect of EPO

A

Erythropoietin (EPO)
Synthetic version of a hormone produced by the kidneys that stimulates the production of Erythrocytes, Red blood cells.
May ↑ RBC number 12%
Unconventional or non-medical administration may create a 66% increase
This is dangerous

46
Q

Describe the mechanisms proposed for the ergogenic effect of caffeine.

A

Caffeine acts as an adenosine antagonist
adenosine
↓ Neuronal excitability & synapse transmission
↓ Release of brain excitatory neurotransmitters
Inhibits Dopamine (DA) actions
Reduces DA synthesis
Caffeine might also ↑ serotonin (which causes behavioral suppression)

47
Q

the levels at which caffine is most effective

A

3-9 mg/kg BW

48
Q

two potential problems with use of caffine during performance

A

Headache
Tremors (muscle twitching)
Anxiety
Insomnia

49
Q

how are nitrogen levels measured

A

Blood urea nitrogen can be used in estimating nitrogen balance, as can the urea concentration in urine.

Sports Nutrition (2 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions