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4530 Nutrition for Fitness > FINAL EXAM > Flashcards

FINAL EXAM Flashcards

1
Q

what is essential storage fat?

A

fat stored in the marrow of bones, heart, lungs, liver, spleen, kidneys, intestines, muscles, and lipid-rich tissues of CNS

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2
Q

what is storage fat?

A

consists of fat accumulation in adipose tissue

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3
Q

what is the essential fat % for the reference man?

A

3% essential fat

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4
Q

what is the essential fat % for the reference woman?

A

12% essential fat

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5
Q

what is an acceptable fat % for women?

A

body fat percentages do not fall below 10-12% of body mass

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6
Q

what is the BodPod?

A

uses air displacement plethysmography to estimate body volume

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7
Q

what is hydrostatic weighing?

A

an object’s loss of weight in water equals the weight of the volume of water it displaces –> can calculate % body fat

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8
Q

BMI equation

A

= weight in kg/height in m^2

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9
Q

body density equation

A

body mass (measured in air) / body volume (measured in BodPod)

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10
Q

total body weight =

A

100%

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11
Q

fat mass + lean mass =

A

total mass

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12
Q

total % fat =

A

fat mass

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13
Q

total mass - fat mass =

A

lean mass

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14
Q

lean mass/ % goal lean mass =

A

goal weight

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15
Q

starch exchange values

A

15 g carbs, 3 g protein, 1 g fat, 80 cals

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16
Q

fruit exchange values

A

15 g carbs, 60 cals

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17
Q

milk exchange values

A

12 g carbs, 8 g protein, fat depending

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18
Q

nonstarchy vegetable exchange values

A

5 g carb, 2 g protein, 0 g fat, 25 cals

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19
Q

protein exchange values

A

0 g carbs, 7 g protein, 2 g fat, 45 cals

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20
Q

fat exchange values

A

5 g fat, 45 cals

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21
Q

Atwater factors (kcal/g)

A

carbs: 4
lipids: 9
protein: 4
alcohol: 7

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22
Q

RED-S characteristics

A

low energy availability
irregular menses/ameorrhea
osteoporosis and loss of estrogen

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23
Q

why is eumenorrhea a good sign?

A

good indicator that athlete has replenished caloric intake

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24
Q

what is muscle dysmorphia? (adonis complex)

A

pathologic preoccupation with muscle size and overall muscularity

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25
Q

signs of muscle dysmorphia

A

endangers health by excessive exercising, binging and purging, steroid abuse, reliance on nutritional and dietary supplements

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26
Q

what is bulimia?

A

characterized by frequent episodes of binge eating, followed by purging
- purging at least once a week for the last 6 months

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27
Q

is anorexia or bulimia more common?

A

bulimia

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28
Q

what is anorexia?

A

distortions of body image, obsession with body size, preoccupation with dieting, refusal to eat enough food to maintain normal body weight

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29
Q

which ED likely has issues with other addictions?

A

bulimics abuse alcohol and drugs at a higher rate

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30
Q

what is binge eating disorder?

A

recurrent episodes of binge eating that occur without subsequent purging or abusing laxatives

31
Q

what is an important part of the team to handle EDs and during recovery

A

psychotherapy

32
Q

what are OSFEDs?

A

Other Specified Feeding and Eating Disorders

33
Q

what is pica?

A

a person who wants to eat non-nutritional items

34
Q

what is ruminating?

A

people will keep food in their mouths and endlessly chew

35
Q

what is orthorexia?

A

eating so clean and healthy that its unhealthy

36
Q

what is night eating syndrome?

A

eating greater than 1/3 of calories after evening meal

37
Q

what is a sleep-related eating disorder?

A

eating in the middle of the night, related to sleepwalking

38
Q

what are the five cardinal signs of metabolic syndrome?

A

increased waist circumference (M >40 in, F >35 in)
BP > 130/85
triglycerides > 150 mg/dl
low HDL (M <40, F <50)
blood glucose > 100

39
Q

what are vegan deficiencies?

A

concerns for calories, protein, B12, Vitamin D, zinc, and iron

40
Q

what is a good idea for vegans?

A

protein variety

41
Q

what is dysphagia?

A

trouble swallowing; comes from ALS, stroke, cancers, food consistencies

42
Q

what is diverticulitis?

A

abscess, perforation, peritonitis, fistula, obstruction of intestines

43
Q

what may be needed for someone with diverticulitis?

A

regular testing for pre-cancerous cells/colonoscopy, and this is related to fiber in one’s diet

44
Q

what is Hashimoto’s?

A

autoimmune to your own thyroid; classic is low free T4, high TSH

45
Q

what is celiac disease?

A

intolerance to gluten (protein found in wheat, barley, and rye); can lead to malabsorption issues

46
Q

what is the Supplements 411?

A

high-risk list from USADA; verification

47
Q

what is Consumer Labs?

A

verification tool; often releases recalls or studies of contamination

48
Q

Casein vs. whey

A

Casein is a slow infusing protein, whey is a fast protein

49
Q

whey isolate vs. whey hydrolysates

A

isolate: removes almost all unwanted fats and carbs, including lactose
hydrolysate: does remove all fats and lactose

50
Q

importance of leucine

A

leucine trigger turns on muscle making machinery

51
Q

what does permissible mean?

A

it can be provided to an athlete by the institution

52
Q

medwatch

A

safety of supplements

53
Q

WADA

A

world anti-doping agency; legality of supplements
crafted a core document regarding sports doping

54
Q

USP (united states pharmacopeia)

A

verification
designates strength, quality, purity, packaging, labeling, speed of dissolution, and acceptable length of storage

55
Q

what does the USP stamp mean?

A

-what’s on the label is in the bottle
-does not contain harmful levels of contaminants
-supplement will break down in the body
-has been made under good manufacturing practices

56
Q

what does adulteration mean?

A

the supplement has substances other than what is in the label

57
Q

what does contamination connote?

A

a dangerous substance that is not considered performance enhancing

58
Q

what is nitrogen spiking?

A

practice of selling supplements spiked with cheap fillers that are passed off as protein

59
Q

DMAA

A

known as the new ephedra

60
Q

is creatine legal and/or permissible?

A

legal, but not permissible

61
Q

are vitamins and minerals legal and/or permissible?

A

legal and permissible

62
Q

what supplements are permissible by the NCAA?

A

carb/electrolyte drinks, energy bars, carbohydrate boosters, protein supplements, omega-3 fatty acids, vitamins and minerals

63
Q

what is the mesomorph?

A

short, stout, but not fat body type

64
Q

what is strict liability?

A

a person injured when taking a supplement product need only show that (1) the supplement product was defective; (2) it was used as intended, and (3) the defect caused the injury

65
Q

natural medicines database

A

efficacy; the most helpful tool for natural supplements

66
Q

how does anorexia affect the bones?

A

brittle bones from mineral depletion

67
Q

how does anorexia affect the bones?

A

brittle bones from mineral depletion

68
Q

how does bulimia affect the heart?

A

cardiac arrhythmias due to electrolyte imbalance

69
Q

what are side effects of high fructose?

A

insulin resistance, obesity, liver disorders, diabetes

70
Q

most effective carb solution for sports drinks?

A

4-8% solution

71
Q

carb and protein for recovery

A

aerobic –> 3:1
weight training –> 2:1

72
Q

AMDR for fat

A

20-35% daily

73
Q

dual-energy x-ray absorptiometry (DXA)

A

considered a gold standard; produces image of underlying tissues and quantify bone mineral content, total fat mass

4530 Nutrition for Fitness (5 decks)

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