Fitness Theory Chap 7: Nutrition

Question 1

What are essential nutrients?

Answer 1

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

Question 2

What are non-essential nutrients?

Answer 2

nutrients that can be manufactured by the body

Question 3

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

Answer 3

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

Question 4

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

Answer 4

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

Question 5

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

Answer 5

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

Question 6

What is a kilocalorie?

Answer 6

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

Question 7

What is the basal metabolic rate (BMR)?

Answer 7

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

Question 8

What is the metabolic rate (MR)?

Answer 8

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

Question 9

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

Answer 9

carbohydrates, fats, and proteins

Question 10

What are monosaccharides?

Answer 10

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

Question 11

What are polysaccharides?

Answer 11

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

Question 12

What is the glycemic index?

Answer 12

the rate of digestion and absorption of carbohydrates

Question 13

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

Answer 13

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

Question 14

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

Answer 14

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

Question 15

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

Answer 15

60-70%

Question 16

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

Answer 16

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

30-60 mins before: 60-75 g

Question 17

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

Answer 17

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

Question 18

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

Answer 18

LDL-cholesterol

Question 19

Unsaturated fats can be further divided into which two categories?

Answer 19

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

Question 20

Explain the structure of proteins

Answer 20

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)

Question 21

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

Answer 21

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

Question 22

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

Answer 22

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

Question 23

List some of the risk factors associated with amino acid supplementation

Answer 23

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

Question 24

Name the two types of classifications for vitamins

Answer 24

water-soluble and fat-soluble

Question 25

What are water-soluble vitamins? Give examples

Answer 25

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

Question 26

What are fat-soluble vitamins?

Answer 26

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

Question 27

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

Answer 27

protects blood cells, antioxidant | source: multigrains, nuts, wheat germ, vegetables

Question 28

Which vitamin assists with tissue building and protein metabolism?

Answer 28

B6 (pyridoxine)

Question 29

What are antioxidant vitamins?

Answer 29

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

Question 30

What can produce free radicals?

Answer 30

intense exercise, stress, and environmental pollution

Question 31

Explain the function and source of the following minerals: - calcium - iron - magnesium - potassium

Answer 31

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)

Question 32

What are macro minerals?

Answer 32

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

Question 33

What are trace minerals?

Answer 33

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

Question 34

Water is essential for what functions?

Answer 34

- 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

Question 35

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

Answer 35

relatively inactive: 2,500 ml (2.5 L) each day | highly active: 5-10 L/day

Question 36

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?

Answer 36

- 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

Question 37

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

Answer 37

non-heme iron

Question 38

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

Answer 38

8 servings

Question 39

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

Answer 39

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

Question 40

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

Answer 40

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

Question 41

What effect does trans fat have on cholesterol?

Answer 41

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

Question 42

Explain the function for the following vitamins: - A - B1 - B2 - C - D - K

Answer 42

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)

Question 43

List all 11 minerals

Answer 43

``` calcium chromium copper iodine iron magnesium manganese phosphorus potassium selenium zinc ```

Question 44

Explain the function for the following vitamins: - B12 - biotin - niacin - pantothenic acid

Answer 44

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)

Question 45

Explain the function and source of the following minerals: - chromium - copper - iodine - manganese - phosphorus - selenium - zinc

Answer 45

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)

Question 46

What are the symptoms of excessive water loss?

Answer 46

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