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Fitness Theory > Fitness Theory Chap 7: Nutrition > Flashcards

Fitness Theory Chap 7: Nutrition Flashcards

1
Q

What are essential nutrients?

A

nutrients that cannot be manufactured by the body and must be taken in as part of the diet

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2
Q

What are non-essential nutrients?

A

nutrients that can be manufactured by the body

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3
Q

Name the six major nutrients our bodies use for everyday living and describe their major functions

A

protein, carbohydrates, fats, vitamins, minerals, and water

protein: growth and development, tissue repair, essential element of enzymes and hormones
carbohydrates (CHOs): major fuel source for energy (ATP) production
fats: source of stored energy especially for long-term activities, source of fat-soluble vitamins, insulation and protection
vitamins: regulate normal body functions and assist in energy production
minerals: major component of musculoskeletal system, help enzymes function
water: composes 60-70% of the body, necessary for normal metabolic function

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4
Q

What are the recommended nutrient intake percentages according to the guidelines provided by Health Canada and the Canada Food Guide?

A

protein: 15-20%
carbohydrate: 55-65%
fat: 25-30%
minerals: Recommended Nutritional Intake (RNI)
vitamins: Recommended Nutritional Intake (RNI)
water: varies with body size and activity level

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5
Q

How much energy (in kcal) is yielded from the following:
1 g of carbohydrate
1 g of fat
1 g of protein

A

4 kcal of energy
9 kcal of energy
4 kcal of energy

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6
Q

What is a kilocalorie?

A

a measure of energy released from food that is ‘burned’ (oxidized).
1 kilocalorie is equal to 1,000 calories

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7
Q

What is the basal metabolic rate (BMR)?

A

the number of calories needed to meet the basic needs of the body at rest

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8
Q

What is the metabolic rate (MR)?

A

the number of calories utilized at rest (BMR) plus during normal daily activities

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9
Q

The energy for metabolic activity comes from which three main sources?

A

carbohydrates, fats, and proteins

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10
Q

What are monosaccharides?

A

simple carbohydrates/sugars, low in nutrition and high in calories (e.g. sucrose, lactose, fructose, and galactose)

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11
Q

What are polysaccharides?

A

complex carbohydrates, nutrient-dense and contain dietary fibre (e.g. starches, fruits, vegetables, and whole grain)

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12
Q

What is the glycemic index?

A

the rate of digestion and absorption of carbohydrates

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13
Q

Following exercise, would it be more useful to eat high or low glycemic carbs?

A

high glycemic carbs - they get into and leave the blood stream quickly thereby assisting with recovery

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14
Q

According to the glycemic index, list a few examples of foods that have a high, moderate, and low rate of digestion and absorption

A

high: glucose, white bread, doughnut, raisins, baked potato, instant rice
moderate: brown rice, banana, orange juice, chocolate, popcorn, corn
low: multigrain, apple, orange, grapes, barley, fructose

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15
Q

Endurance athletes exercising at a low to moderate intensity level should usually ingest what % of their daily intake as carbohydrates?

A

60-70%

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16
Q

How many grams of CHO should you consume 2-4 hrs before exercise? How many 30-60 mins before exercise?

A

2-4 hrs before: 200-300 g to ensure glycogen stores are full

30-60 mins before: 60-75 g

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17
Q

Fats are a necessary nutrient for optimal health and performance. They play a key role in which important functions?

A

energy production, hormone synthesis, and the maintenance of healthy cell membranes

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18
Q

Which type of cholesterol is a risk factor for coronary heart disease?

A

LDL-cholesterol

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19
Q

Unsaturated fats can be further divided into which two categories?

A 
monounsaturated fats (found in vegetable sources, e.g. olive oil and peanut oil)
polyunsaturated fats (primarily from vegetable sources, e.g. soybeans, sunflower, corn)
20
Q

Explain the structure of proteins

A

proteins are made of combinations of 20 amino acids. There are nine essential amino acids (supplied through food intake), and eleven non-essential amino acids (can be synthesized by the body)

21
Q

What is the RDA (recommended daily allowance) of protein for adults?

A

0.8-1.0 g of protein/kg of body weight per day

22
Q

Athletes may have higher protein needs. What is the RDA for this group?

A

1.2-1.7 g/kg/day, with endurance athletes at the lower end of the scale and resistance athletes at the higher end of the scale

23
Q

List some of the risk factors associated with amino acid supplementation

A

dehydration, kidney and liver stress, increase calcium loss, and imbalance of amino acids if isolated amino acid supplements are ingested

24
Q

Name the two types of classifications for vitamins

A

water-soluble and fat-soluble

25
Q

What are water-soluble vitamins? Give examples

A

water-soluble vitamins are not stored in the body and excesses are passed in urine (e.g. B complex and C)

26
Q

What are fat-soluble vitamins?

A

fat-soluble vitamins are stored in the body fat particularly in the liver (e.g. A, D, E, and K)

27
Q

What is the function of vitamin E? Which food sources contain vitamin E?

A

protects blood cells, antioxidant

source: multigrains, nuts, wheat germ, vegetables

28
Q

Which vitamin assists with tissue building and protein metabolism?

A

B6 (pyridoxine)

29
Q

What are antioxidant vitamins?

A

antioxidant vitamins protect the body tissues and cell membranes from damage due to free radicals

30
Q

What can produce free radicals?

A

intense exercise, stress, and environmental pollution

31
Q

Explain the function and source of the following minerals:

  • calcium
  • iron
  • magnesium
  • potassium
A

calcium: strengthens teeth and bone, aids in muscle contraction, blood clotting (e.g. milk and milk products)
iron: anti-stress, hemoglobin formation (e.g. meats, legumes, nuts, green vegetables, whole grains)
magnesium: skeletal development, CHO metabolism, acid-base balance (e.g. nuts, whole grains, fruits)
potassium: cardiac and nervous function, kidney function, acid-base balance (e.g. seafood, meat, grains)

32
Q

What are macro minerals?

A

any mineral required in the diet in relatively large amounts (e.g. calcium, phosphorus, and magnesium)

33
Q

What are trace minerals?

A

any mineral that is required in minute quantities for physiological functioning (e.g. iodine, zinc, and fluoride)

34
Q

Water is essential for what functions?

A
  • carrying nutrients throughout the body (oxygen and assisting in removal of metabolic waste such as carbon dioxide)
  • maintaining body temperature
  • efficiency of metabolic reactions
  • lubrication of joints
35
Q

How much water does an average individual (relatively inactive) require each day? How much does a highly active individual require?

A

relatively inactive: 2,500 ml (2.5 L) each day

highly active: 5-10 L/day

36
Q

What are the guidelines for fluid replacement and prevention of water loss:

  • one hour before exercise?
  • 15-20 mins prior to exercise?
  • every 15-20 mins during exercise?
A
  • 500-700 ml (2-3 cups) one hour before exercise
  • 250-500 ml (1-2 cups) 15-20 mins prior to exercise
  • 150-250 ml (about 1 cup) every 15-20 mins during exercise
37
Q

What is another term used to describe iron from plant sources?

A

non-heme iron

38
Q

According to Canada’s Food Guide, what is the recommended serving of vegetables and fruit per day for a 15 year old boy?

A

8 servings

39
Q

What is the function of folic acid? What is a source?

A

function: red blood cell production
source: green leafy vegetables, beans and lentils

40
Q

It is common for vegetarians to be deficient in which type of vitamin? Why is this?

A

a shortage of vitamin B12 (cobalamin) is common amongst vegetarians because B12 is found in animal sources only

41
Q

What effect does trans fat have on cholesterol?

A

trans fat raises blood LDL-cholesterol levels, and reduces blood HDL-cholesterol

42
Q

Explain the function for the following vitamins:

  • A
  • B1
  • B2
  • C
  • D
  • K
A

A (carotene): maintenance of skin, hair, dental growth and vision (e.g. yellow and orange vegetables, green leafy vegetables)
B1 (thiamine): release of energy from carbohydrates (e.g. fortified cereals, meat, rices, whole grains)
B2 (riboflavin): release of energy from proteins, fats and CHOs (e.g. whole grains, milk, eggs, leafy green vegetables)
C (ascorbic acid): musculoskeletal structure, iron absorption (e.g. citrus fruits and peppers)
D: bone and teeth growth, cardiac and nervous function (e.g. sunlight, fortified milk, fish and eggs)
K: blood clotting (e.g. leafy green vegetables, fruit and dairy, grains)

43
Q

List all 11 minerals

A 
calcium
chromium
copper
iodine
iron
magnesium
manganese
phosphorus
potassium
selenium
zinc
44
Q

Explain the function for the following vitamins:

  • B12
  • biotin
  • niacin
  • pantothenic acid
A

B12 (cobalamin): growth and development of nervous system and metabolism (e.g. meat, dairy, seafood)
biotin: metabolism (e.g. cereals and grains, legumes)
niacin: metabolism (e.g. meat, fish, poultry, dairy and peanuts)
pantothenic acid: energy production (e.g. meats, whole grains, legumes, vegetables, fruit)

45
Q

Explain the function and source of the following minerals:

  • chromium
  • copper
  • iodine
  • manganese
  • phosphorus
  • selenium
  • zinc
A

chromium: CHO metabolism and insulin function (e.g. whole grains, brewer’s yeast, corn oil)
copper: RBC production, bone growth (e.g. nuts, legumes, meat)
iodine: metabolism and formation of thyroid hormones (e.g. salt (iodized), seafood)
manganese: skeletal development, hormone production and metabolism (e.g. meat, fish, poultry, grains, eggs)
phosphorus: bone growth, nutrient use (e.g. meat, vegetables, fruits)
selenium: antioxidant (e.g. meats, eggs, whole grains)
zinc: digestion and metabolism, reproduction and healing (e.g. sunlight, fortified milk, fish and eggs)

46
Q

What are the symptoms of excessive water loss?

A

thirst
muscle weakness
mental confusion
heat regulation problems (decrease in sweating)

Fitness Theory (9 decks)

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