Brainscape's Knowledge GenomeTM

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


See full index

Essentials of Human Nutrition > Mid Term #3 > Flashcards

Mid Term #3 Flashcards

1
Q

What must be met to classify a compound as a VITAMIN?

A
  • Absence leads to deficiency
  • Quickly cured when resupplied
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What is considered a FAT-SOLUBLE VITAMIN?

A
  • Vitamin A, D, E and K
  • Liver and fatty tissues
  • Travel with chylomicron through the blood stream
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What is considered a WATER-SOLUBLE VITAMIN?

A
  • Readily excreted
  • Vitamin C and B
  • Lost in the food processing and preparation
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What three things damage VITAMINS?

A
  • Light
  • Heat
  • Oxygen
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What are the three things you can do to minimize NUTRIENT LOSS?

A
  • Wait to wash and peel
  • Freeze fresh produce
  • Store in closed containers
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What is the best COOKING METHOD for preserving the vitamin content of fresh vegetables?

A

Steaming or stir-frying

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

What is a good source of VITAMIN E?

A

Plant oils

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

What is a good source of VITAMIN D?

A

Milk

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

What is a good source of VITAMIN K?

A

Dark green leafy vegetables

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

What is a good source of VTIMAN C?

A

Citrus fruits

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

What is the best way for a college student to increase his or her intake of PROVITAMIN A CAROTENOIDS?

A

Eat a baked sweet potato instead of a baked russet potato.

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

What would be the best way for a college student to increase his or her INTAKE OF FOLAT?

A

Eat a spinach salad topped with strawberries and almonds

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

What are the two best sources of THIAMIN?

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

What are the three best sources of VITAMIN B12?

A
  • Animal meat
  • Cheerios
  • Eggs
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What are the three ANTIOXIDANT functions?

A
  • Beta Carotene
  • Vitamin C
  • Vitamin E
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

How does VITAMIN A support the immune system?

A

Maintains epithelial tissue, which prevents infection.

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

Why is Vitamin D is important for bone health?

A

Absorption and excretion of calcium and phosphorus.

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

The main function of VITAMIN K in the body?

A

Blood clotting

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

What function do many B VITAMINS serve in the production of energy?

A

Function as coenzymes

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

What four things does a inefficient intake of THIAMIN leads to?

A
  1. Weakness and loss of appetite
  2. Nervous tingling
  3. Poor coordination
  4. Severe edema
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What two things does a inefficient intake of RIBOFLAVIN leads to?

A
  1. Inflamed skin mouth and tongue
  2. Cracking of corners of mouth
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What six things does a inefficient intake of NIACIN leads to?

A
  1. Poor appetite
  2. Weakness
  3. Weight loss
  4. Dementia
  5. Diarrhea
  6. Dermatitis
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

What five things does a inefficient intake of VITAMIN C leads to?

A
  1. Weakness
  2. Slow wound healing
  3. Bone pain
  4. Bleeding gums
  5. Hemorrhages
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

What four things does a inefficient intake of VITAMIN B-12 leads to?

A
  1. Anemia
  2. Nerve digeneration
  3. Paralysis
  4. Death
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

What is the sign of NIACIN toxicity?

A

Skin flushing

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

What is the sign of VITAMIN A toxicity?

A

Birth defects

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

What is the sign of VITAMIN C toxicity?

A

Diarrhea

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

What is the sign of FOLIC ACID toxicity?

A

Can mask vitamin B-12 deficiency.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

Which is a criterion for choosing a MULTIVITAMIN-MINERAL SUPPLEMENT?

A

Provides less than or close to the recommended intake.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

Scientific evidence indicates that dietary supplements are often necessary for everyone EXCEPT who?

A

Athletes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

Scientific evidence indicates that DIETARY SUPPLEMENTS are often necessary for which three types of people?

A
  1. Chronic Dieters
  2. Infants
  3. Pregnant women
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

Which word is used to describe the MOVEMENT OF CANCER CELLS from one body part to another?

A

Metastasis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

Several phytochemicals like lycopene and resveratrol may help the body ward off cancer. What is the best way to incorporate PHYTOCHEMICALS into your diet?

A

Consume a variety of brightly colored fruits and vegetables.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

Why are fruits and vegetables so often implicated in CANCER PREVENTION? List three reasons.

A
  • Provide phytochemicals
  • Fiber can aid weight management
  • Antioxidants
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

What are VITAMINS?

A

Carbon-based structures with no calorie value

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

What are the three VITAMIN A key functions?

A
  • Low-light vision
  • Maintain epithelial cells» healthy immune function
  • Gene expression
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

What is the main function of BETA-CAROTENE?

A

”Pro-vitamin” which converts it to Vitamin A
Antioxidant

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

What is the main function of VITAMIN D?

A

Maintain blood calcium levels

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

What is the main function of VITAMIN E?

A

Scavenges and stops free radicals in body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
40
Q

What is the main function of VITAMIN K?

A

Helps synthesize blood clotting proteins

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
41
Q

What are the three functions of VITAMIN C?

A
  1. Collagen synthesis
  2. Wound healing
  3. Antioxidant
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
42
Q

What are the eight types of B VITAMINS?

A
  1. Thiamin
  2. Riboflavin
  3. Niacin
  4. Folate
  5. Vitamin B12
  6. Vitamin B6
  7. Biotin
  8. Pantothenic Acid
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
43
Q

What are the key B-VITAMINS Key Function?

A

Coenzymes in many cellular functions:

  • Thiamin, riboflavin, and niacin: release energy
  • Folate: DNA/RNA synthesis, cell division
  • Vit B12: protects nerve fibers
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
44
Q

What are four foods that have VITAMIN A?

A
  • Orange fruits and vegetables
  • Leafy green vegetables
  • Milk
  • Liver
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
45
Q

What are two foods that have VITAMIN D?

A
  • Salmon and tuna
  • Fortified milk and cereal
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
46
Q

What is a good source VITAMIN D?

A

The sun

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
47
Q

What three foods have VITAMIN E?

A
  • Plant oils
  • Nuts
  • Seeds
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
48
Q

What are the two food sources of B VITAMINS?

A
  • Enriched grains
  • Pork and other protein foods
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
49
Q

What are the two food sources of RIBOFLAVIN?

A
  • Enriched grains
  • Milk
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
50
Q

What is RIBOFLAVIN SENSITIVITY?

A

Ultraviolet light & irradiation so store in containers

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
51
Q

What are two food sources of NIACIN?

A
  • Enriched grains
  • Most meats
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
52
Q

What are two food sources of FOLATE?

A
  • Veggies, esp leafy greens
  • Citrus fruits
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
53
Q

What are the two food sources VITAMINSB12?

A
  • Animal products
  • Fortified soymilk and cereals
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
54
Q

What are the two food sources of VITAMIN C?

A

Colorful fruits and veggies

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
55
Q

What is VITAMIN A deficiency?

A

Night Blindness/Xeropthalmia

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
56
Q

What are the two types of VITAMIN D deficiencies?

A
  • Rickets (Children)
  • Ostemalacia (Adults)
    “soft” bones
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
57
Q

What are the four D’s with NIACIN DEFICIENCY PELLAGRA?

A
  • Dermatitis (skin rash)
  • Diarrhea
  • Dementia
  • Death
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
58
Q

What is the FOLATE deficiency?

A

Anemia

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
59
Q

What is the FOLATE deficiency during pregnancy?

A

Baby at risk for neural tube defects

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
60
Q

What are the two VITAMIN B12 deficiency?

A
  • Nerve degeneration
  • Anemia
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
61
Q

What is the VITAMIN C deficiency?

A

Scurvy which leads to:
- Easy bruising
- Slow healing
- Hemorrhages
- Bleeding gums

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
62
Q

What are the three effects of VITAMIN A toxicity?

A
  • Birth defects
  • Liver failure
  • Death
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
63
Q

What is BETA-CAROTENE toxicity?

A

Hypercarotenemia

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
64
Q

What is VITAMIN D toxicity?

A

Elevated blood calcium which leads to the calcification of soft tissues

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
65
Q

What is VITAMIN K toxicity?

A
  • From supplements
  • Opposes anti-clotting medications
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
66
Q

What is a “NIACIN FLUSH”?

A
  • Skin flushing
  • Hives
  • Rash
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
67
Q

What is FOLATE toxicity?

A
  • Hides signs of B12 deficiency
  • Deficiency can cause anemia
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
68
Q

What is VITAMIN C Toxicity?

A

GI discomfort and diarrhea

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
69
Q

What is the stance of VITAMIN C and COLDS?

A
  • No relationship between Vitamin C and cold prevention
  • Some studies show fewer colds, fewer ill days, and shorter duration of symptoms
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
70
Q

Fresh, frozen, or canned, which is BEST?

A

“Fresh,”

  • From your garden vs “fresh” after transport and storage

Canning or Freezing:

  • Not all “processing” is “bad”
  • Frozen and canned fruits and vegetables retain many vitamins
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
71
Q

Who may benefit from a SUPPLEMENT?

A
  • People with deficiencies
  • Pregnant & Lactating women
  • Women in childbearing years
  • Newborns
  • Elderly
  • Strict vegans
  • Alcoholics
  • People with HIV or other wasting illnesses
  • People who have had weight loss surgery
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
72
Q

What are the two things to watch out for in a SUPPLEMENTS?

A
  • Doses (Look for acceptable amounts < or equal to DRI)
  • Quality
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
73
Q

What is the SUPPLEMENT REGULATION?

A
  • Loosely regulated by FDA
  • FTC regulates marketing claims
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
74
Q

What are the four type CANCER DEVELOPING?

A
  • Tumor: spontaneous growth
  • Benign: noncancerous
  • Malignant: cancerous, tumor spreading
  • Metastasis: process of cancer cells spreading from one part of the body to another
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
75
Q

What are the do and dont’s with decrease CANCER RISK?

A

Do:
- Healthy body weight
- Physical activity
- Eat fruits, vegetables, whole grains, legumes

Limit/Avoid:
- Sugary drinks
- Red meats and processed meats
- Alcohol
- Salty and processed foods

76
Q

What are the three functions of WATER?

A
  1. Regulate body temp
  2. Chemical reactions (Universal Solvent)
  3. Lubricant of joints
77
Q

What are the five factors that influence HYDRATION?

A
  1. Altitude
  2. Humidity
  3. Caffeine intake
  4. Alcohol intake
  5. Sickness
78
Q

What are the three roles of SODIUM?

A
  1. Fluid Balance
  2. Nutrient Absorption
  3. Nerve Impulse Transmission
79
Q

What are the three roles of CALCIUM?

A
  1. Muscle Contraction
  2. Blood Clotting
  3. Nerve Impulse Transmission
80
Q

Iron is part of the hemoglobin in red blood cells. What is the purpose of HEMOGLOBIN?

A

Hemoglobin transports oxygen and CO2 from lungs to body cells and excretion

81
Q

What does ZINC do?

A

Zinc regulates DNA synthesis in a cell.

82
Q

Which of the following makes teeth RESISTANT TO DECAY?

A

Fluoride

83
Q

What are some examples of high SODIUM CONTENT foods?

A
  • Deli meat
  • Canned soup
  • Cheese
84
Q

What are some examples of low SODIUM CONTENT foods?

A
  • Brown rice
  • Pears
  • Asparagus
85
Q

Most North American adults exceed current recommendations for sodium intake. What is the best way to limit SODIUM INTAKE?

A

Choose home-cooked meals

86
Q

What are some POTASSIUM-RICH foods?

A
  • Orange Juice
  • Baked Potato
  • Spinach salad with strawberries and blueberries
  • vegetarian chili made with kidney beans and tomatoes
87
Q

What food provides the most IRON?

A

1 cup of fortified breakfast cereal (e.g., Wheaties™)

88
Q

What are two examples of DIETARY STRATEGIES enhance the absorption of nonheme iron from foods?

A
  • Consume nonheme iron with a source of heme iron, such as meat, poultry or fish
  • Consume nonheme iron with a source of vitamin C, such as orange juice
89
Q

What are the three food sources high in ZINC?

A
  • Meats
  • Fish
  • Poultry
90
Q

Nuts, legumes, dark green vegetables, and dark chocolate are GOOD SOURCES of what?

A

Magnesium

91
Q

What are some food that are good sources of CALCIUM?

A
  • Orange Juice
  • Salmon
  • Milk
  • Spinach
  • Tofu
92
Q

What does PHYTIC ACID do to the absorption of zinc from grains?

A

Decrease

93
Q

What does OXALIC ACID do to the absorption of calcium from spinach?

A

Decrease

94
Q

What does the REFINEMENT OF GRAINS do to the mineral content of grain products?

A

Decrease

95
Q

What does VITAMIN C do to the the absorption of iron from foods?

A

Increase

96
Q

What does VITAMIN D do to the absorption of calcium from foods?

A

Increase

97
Q

What does POTASSIUM help with?

A

Eating more can decrease blood pressure

98
Q

What does FLOURIDE deficiency lead to?

A

Dental caries

99
Q

What does CALCIUM deficiency lead to?

A

Tetany

100
Q

What does ZINC deficiency lead to?

A

Poor growth and sexual immaturity

101
Q

What three things does IRON deficiency lead to?

A
  • Fatigue
  • Pale skin
  • Decrease metal ability
102
Q

What does to much of IODINE lead to?

A

Inhibit thyroid glad function

103
Q

Which population is at highest risk for IRON DEFICIENCY?

A

Menstruating girls

104
Q

Which of the following is a consequence of SEVERE IODINE DEFICIENCY?

A

Goiter

105
Q

Which is a consequence of a very high intake of CALCIUM?

A

Constipation

106
Q

What is FLUORIDE TOXICITY?

A

Brown spots or mottling of the teeth.

107
Q

What does a person with OSTEOPOROSIS have much less of?

A

Trabecular bones

108
Q

What does vitamins strengthen BONES?

A

Vitamin D and calcium

109
Q

How does MENOPAUSE affect bone mass for women? And for men?

A
  • Women tend to lose 1% to 3% of their bone mass each year
  • Men gradually lose bone mass as they age.
110
Q

What does MODERATE BONE LOSS lead to?

A

Osteopenia

111
Q

What are the four factors can influence OSTEOPOROSIS risk?

A
  1. Slender frame
  2. Female
  3. Smoking
  4. Caucasian
112
Q

What are the three factors that can influence HYPERTENSION risk?

A
  1. Alcohol
  2. Overweight
  3. African American
113
Q

What makes up a DASH DIET?

A
  • 6-8 servings of grain per day
  • 2-3 servings of dairy per day
  • 4-5 servings of fruit and vegetables
  • 4-5 servings of nuts per week
114
Q

How many CUPS OF WATER does a man need?

A

13 cups

115
Q

How many CUPS OF WATER does a woman need?

A

9 cups

116
Q

What are the three functions of CALCIUM?
Where is it mainly stored?

A
  • Bone structure and strength
  • Nerve transmission
  • Blood clotting and blood pressure regulation
  • Muscle contraction

Stored:
-Mainly in teeth

117
Q

What does too little CALCIUM do?

A
  • Intestines absorb more, kidneys excrete less
  • Tetany (Short term)
  • Osteoporosis (Long term)
118
Q

What does too much CALCIUM do?

A
  • Abnormal heart rhythms
  • Kidney stones
  • Constipation
119
Q

What is the main functions of MAGNESIUM?

A

Bone building

120
Q

What does too much SODIUM do?

A
  • Hypertension
  • Heart disease
  • Stroke
121
Q

What are the three main functions of POTASSIUM?

A
  • Fluid balance
  • Nerve transmission
  • Lower blood pressure
122
Q

What are some foods with POTASSIUM?

A
  • Bananas
  • Potatoes
  • Milk
  • Fish
  • Melon
  • Whole grains
123
Q

What are the two functions of IODINE?

A
  • Synthesize of thyroid hormones
  • Regulate basal metabolism
124
Q

What are some foods with IODINE?

A
  • Seafood (but not sea salt unless fortified!)
  • Iodized salt
  • Fast foods/baked foods
  • Milk
125
Q

What are the four IDIONE DEFICIENCIES?

A
  • Goiter
  • Sluggishness, forgetfulness, weight gain
  • Congenital hypothyroidism
  • Causes stunted growth and developmental delays
126
Q

What is the functions of IRON?

A

Transports oxygen from lungs to cells and returns carbon dioxide to lungs for excretion

127
Q

What are examples of food sources of IRON?

A
  • Meat
  • Fish
  • Poultry
  • Lentils, beans, spinach, enriched grains (Not well absorbed)
128
Q

What is IRON ABSORPTION?

A
  • Depends on person’s iron status, Heme or NON Heme.
  • Broken down in GI tract
  • Consumption with other foods
129
Q

What is IRON DEFICIENCY CALLED?

A

Anemia

130
Q

Who is most susceptible to IRON DEFICIENCY?

A
  • Pregnant women
  • Women of child-bearing age
  • Teens
  • Infants and toddlers
131
Q

What does too much IRON do?

A
  • Stomach irritation
  • Cell damage»death
132
Q

What are the four functions of ZINC?

A
  • DNA synthesis and metabolism
  • Wound healing
  • Bone and reproductive organ development
  • Taste perception
133
Q

What are the two functions of SELENIUM?

A
  • Antioxidant
  • Activates thyroid hormone
134
Q

What are the two functions of FLUORIDE?

A
  • Strengthens tooth enamel
  • Prevents cavities by reducing acid from bacteria in plaque
135
Q

What are the three preventions/treatments of OSTEOPOROSIS?

A
  • Adequate Calcium and Vit D
  • Weight-bearing activity
  • Medications and supplements
136
Q

What is HYPERTENSION?

A
  • Elevated blood pressure
  • Ideal blood pressure is <120/<80
137
Q

What are the causes and solutions of HYPERTENSION?

A

Causes:
- Obesity
- Inactivity
- Alcohol
- Age
- Race (African American higher)

Solutions:
- DASH diet
- Rich in fruits, vegetables, low-fat dairy, nuts, seeds, legumes

138
Q

MENOPAUSE affects both what in women?

A

Calcium and iron levels

139
Q

What is increased by EXERCISE?

A
  • Muscle mass and strength
  • Flexibility and strength
  • Bone and joint strength
140
Q

What is reduced by EXERCISE?

A
  • Blood Pressure
  • Risk of Colon cancer
  • Stress
141
Q

What are two examples of AEROBIC FITNESS?

A
  • Cross country skiing
  • Step aerobics
142
Q

What are two examples of MUSCULAR FITNESS?

A
  • Kettlebell workout
  • Bicep curl
143
Q

What are two examples of FLEXIBILITY?

A
  • Side bends
  • Hamstring stretch
144
Q

To reduce risk for chronic diseases, the PHYSICAL ACTIVITY GUIDELINES recommend that most adults should perform at least what?

A

150 to 300 minutes of physical activity per week.

145
Q

Sherry has a desk job where she sits and talks on the phone all day. As soon as she gets home she sits on the couch and watches her favorite television shows until it’s time to go to bed. What type of FUEL provides much of her energy throughout the day?

A

Fatty acids

146
Q

Matt is running a high-intensity 100-meter dash. What FUEL is his body primarily using?

A

Glucose

147
Q

As the INTENSITY OF EXERCISE increases from low to high intensity, the proportion of what increases fuel?

A

Carbs

148
Q

What is true about ENERGY METABOLISM?

A

Fatty acids and glucose can both be used during aerobic metabolism.

149
Q

What is the use of protein for EXERCISE?

A

It repairs muscle tissue after exercise.

150
Q

What is true about the PROTEIN INTAKE for athletes?

A

Most athletes eating an adequate dietary pattern will easily meet their protein needs.

151
Q

What is true about the VITAMIN and MINERAL INTAKE of athletes?

A

Most athletes obtain ample vitamins and minerals through whole foods if they meet their caloric needs.

152
Q

Which athlete is at HIGHEST risk for iron deficiency?

A

19-year-old female long-distance runner.

153
Q

What is the recommendation for a PRE-EVENT MEAL?

A

A carbohydrate-rich, high quality protein meal.

154
Q

A meal representative of what an endurance athlete should eat before an ATHLETIC EVENT is what?

A

spaghetti with marinara sauce, green beans, and low-fat milk.

155
Q

For most athletes who are exercising for less than an hour or not losing significant amounts of weight during exercise, the best beverage for replacing FLUID LOSSES is what?

A

Water

156
Q

A SPORTS DRINK may be beneficial when exercise surpasses what time and how many pounds?

A

Sixty and 5-6 pounds

157
Q

While special consideration should be paid to ensuring adequate hydration during exercise, it is also possible to consume too much water, which leads to the DANGEROUS CONDITION known as what?

A

Hyponatremia

158
Q

What three things do SPORTS DRINKS do?

A
  • They replenish glucose and electrolytes
  • They replenish fluids
  • Their flavor encourages athletes to drink
159
Q

For every pound lost during a workout, how many cups of WATER should be consumed?

A

2 to 3

160
Q

How much protein should be consumed to OPTIMIZE MUSCLE PROTEIN SYNTHESIS?

A

Consume 20-30 grams of protein per meal spaced throughout the day.

161
Q

The concept of relative energy deficiency in sport (RED-S) addresses the full range of concerns to include what?

A
  • Female amenorrhea
  • Male reduced testosterone
  • Libido
  • Suboptimal bone health
  • Risk of illness and injuries
  • Gastrointestinal disturbances
  • Cardiovascular disease
  • Impaired training capacity
  • Poor performance
162
Q

What are PHYSICAL ACTIVITY GUIDELINES for adults?

A
  • Aerobic Moderate 150 min/wk
  • Vigorous 75 min/wk 5 or more days a week
  • Strength 2+ days/wk
  • Flexibility at least 2-3 days/wk
163
Q

What are you using at REST?

A

Fatty acids

164
Q

What are using at the START OF ACTIVITY?

A

Glucose

165
Q

What are you using at CONTINUATION OF ACTIVITY?

A

Fatty acids

166
Q

What are CREATINE supplements used for and where can you find them?

A
  • Found in meat, seafood, or supplements
  • Are used to increase strength and improve performance
167
Q

How does our body get ENERGY from carb, protein, and fat?

A
  • Depends on oxygen need and availability
  • Plenty of oxygen available to cells» aerobic energy system, more fat burned
  • Sudden increase in activity or if intensity is high enough&raquo_space; anaerobic energy system, more carbs burned
168
Q

What three things about AEROBIC METABOLISM?

A
  • O2 readily available
  • Carbohydrate, fatty acids, and minimal amino acids can all be metabolized
  • Produces a lot of energy
169
Q

What five things about ANAEROBIC ENERGY SYSTEM?

A
  • Oxygen limited
  • Muscles performing intense work for a short time
  • Only can use glucose
  • Inefficient energy production
  • Acid builds up
170
Q

As you EXERCISE more what happens?

A

As exercise gets more intense, more carb used from anaerobic metabolism

171
Q

More or less ATP and example or sport/activity for AEROBIC and ANAEROBIC METABOLISM?

A

Aerobic Metabolism:
- More ATP
- Jogging
Anaerobic Metabolism:
- Less ATP
- Sprinting

172
Q

How many kcals does GLYCOGEN and FAT give? How do you use up that energy?

A
  • Glycogen provide less than 2,000 kcals
  • Fat stores can provide more than 70,000 kcals
    How to use that energy:
  • Fasting for 24 hours
  • Running for 2-3 hours
173
Q

What happens when glycogen stores become DEPLETED?

A
  • Short term, liver converts lactate and some amino acids into glucose
  • Eventually, “hit the wall”: body is out of glucose and intense activity becomes impossible
174
Q

Which types of ATHLETES need more energy?

A

Longer-endurance athletes

175
Q

Carbohydrate during activity

A

Duration
<45/60 min No carb
45-75 min small amount
ex. sports drink, 6-8% carb
1-2.5 hr 30-60 g/hour
>2.5 hr up to 90 g/hour

176
Q

Within how many HOURS should you replenish and enlarge your glycogen stores after an activity?

A

Within 2 hrs of activity

177
Q

What is the DRI for protein?

A

0.8

178
Q

What is the ATHLETE recommendations DRI?

A

1.2 - 1.7 per day

179
Q

What is the MAXIMAL MUSCLE BUILDING DRI?

A

20-30 every 3-4 hours

180
Q

How much PROTEIN and CARB should be consumed after 1-2 hours after a workout?

A
  • 10-15 g
181
Q

What percent of LIPIDS should be consumed for Physical Activity?

A
  • Athletes should eat same amount of fat as others (20 to 35% of kcals)
  • Fat only burned in aerobic metabolism
  • Training»more fatty acids used at higher intensities
  • Duration»as activity goes on, more fatty acids are used as fuel
182
Q

Do athletes need to take SUPPLEMENTS?

A

Don’t enhance performance of well-nourished athletes

183
Q

What are the three ENERGY DEFICIENCIES in sports?

A
  • Low energy
  • Amenorrhea (lack of a period) in females
  • Reduced testosterone/impaired bone health in males
184
Q

When should you drink WATER or a SPORTS DRINK during activity?

A
  • Water is best for <45/60 minutes
  • Sports drinks are helpful during activity lasting >45/60 minutes
185
Q

What two things are not recommended in SPORTS DRINKS?

A
  • Sugar and sodium (Hyponatremia)

Essentials of Human Nutrition (4 decks)

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