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4530 Nutrition for Fitness > MIDTERM 1 > Flashcards

MIDTERM 1 Flashcards

1
Q

Sex differences in carb utilization in athletes

A

Women oxidize more lipid and less carbohydrate as metabolic substrates than men

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2
Q

Primary role of glucose in the body

A
  1. Energy source
  2. Affects metabolic mixture and spares protein
  3. Metabolic primer and prevents ketosis
  4. CNS fuel
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3
Q

Glycogen and where it is stored

A

Stored in the muscles and liver; synthesized from glucose during glycogenesis

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4
Q

Complex carbohydrate

A

AKA dietary starch

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5
Q

High carb diet promotes…

A

more glycogen storage

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6
Q

DRIs for fiber

A

Male: 38 g/day
Female: 25 g/day

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7
Q

Adequate carb in the diet spares….

A

Protein

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8
Q

Provide branch chain amino acids that can be used as energy for the muscles

A

Deamination

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9
Q

Fast protein

A

Whey (milk protein)

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10
Q

Slow protein

A

Casein

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11
Q

Nitrogen intake exceeds excretion, additional protein used to synthesize new tissues

A

Positive nitrogen balance

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12
Q

Nitrogen intake is less than excretion; indicates protein is being used for energy and encroachment on amino acid reserves; reduces body’s lean tissue mass

A

Negative nitrogen balance

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13
Q

Animal protein sources

A

Higher quality protein; have a higher biologic value

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14
Q

A food’s protein rating that refers to its completeness for supplying amino acids

A

Biologic value

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15
Q

Our body can manufacture these amino acids and they are formed from already existing compounds

A

12 Non-essential amino acids

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16
Q

9 Essential amino acids

A

Histidine,
Leucine,
Lysine,
Isoleucine,
Methionine,
Phenylalanine,
Threonine,
Tryptophan,
Valine

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17
Q

Significance of Leucine

A
  1. the leucine trigger turns on muscle making machinery
  2. the essential AA that our body needs the most of per day
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18
Q

AMDR for fat

A

20-35% of total calories

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19
Q

A glycerol base with 3 fatty acid chains; 95% of the fats in our diets

A

Triglyceride

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20
Q

Lipid kcal/gram

A

9.4 kcal/gram

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21
Q

Order of GI tract

A

mouth, esophagus, stomach, small intestine, large intestine, anus

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22
Q

When do we rely on carbs for energy?

A

As intensity increases

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23
Q

What is the RQ (respiratory quotient)?

A

RQ = CO2 produced/O2 consumed

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24
Q

When does the respiratory quotient exceed 1?

A

When a person starts tapping into anaerobic metabolism

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25
Q

Partition nutrients used RQ

A

1.00 carbs
0.70 fats
0.82 proteins

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26
Q

Blood vessel that carries nutrient rich blood to the liver from intestines, spleen, pancreas, and gallbladder

A

Hepatic portal vein

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27
Q

Glycolysis

A

Glucose is split into 2 pyruvate, producing 2 net ATP

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28
Q

Ring of muscle surrounding and serving to guard or close an opening or tube

A

Sphincter

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29
Q

Aerobic means…

A

oxygen demand

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30
Q

Fats are converted into acetyl-CoA (and then can enter citric acid cycle/aerobic metabolism)

A

Beta-oxidation

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31
Q

Creatinine phosphate is used to reconstitute ATP after it is broken down to release its energy

A

ATP-PC system

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32
Q

Citric acid cycle, oxidative phosphorylation (in mitochondria)

A

Aerobic systems

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33
Q

Glycolysis (in cytoplasm)

A

Anaerobic system

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34
Q

Purpose of villi in GI tract

A

Increase surface area for maximum nutrient absorption

35
Q

Where is heme iron in our food

A

Primarily found in animal products; 10-35% absorption by intestines (more absorbable than plant-based iron)

36
Q

Factors that affect bioavailability of minerals

A

Type of food, mineral-mineral interaction, vitamin-mineral interaction, fiber-mineral interaction

37
Q

High fiber intake blunts some mineral absorption (calcium, iron, magnesium, phosphorus) by binding to the minerals

A

Fiber-mineral interaction

38
Q

Vitamin D in excess

A

precipitate excessive calcium deposits and increase kidney and heart damage risk

39
Q

Vitamin A in excess

A

hypervitaminosis in children: NS irritability, bone swelling, weight loss, dry itchy skin
In adults: nausea, headache, drowsiness, hair loss, diarrhea, bone calcium loss

40
Q

Minerals as metabolic cofactors

A

regulate metabolism by becoming constituents of enzymes/hormones that modulate cellular activity

41
Q

Role of Vitamin D

A

Acts as a hormone for many bodily functions: bone health, calcium absorption, muscle function, tissue receptors

42
Q

Vitamins as co-enzymes

A

the Water-soluble vitamins
Riboflavin, thiamine, folic acid

43
Q

Fat-soluble vitamins

A

A, D, E and K

44
Q

Osteoporosis in women

A

white/asian woman is a risk factor for osteoporosis

45
Q

Female triad

A

Begins with low energy availability, leads to amenorrhea and potentially osteoporosis

46
Q

Why are vitamins/minerals essential, antioxidant nutrients?

A

Our body cannot make them

47
Q

Antioxidant vitamins

A

B, C, E, and beta carotene

48
Q

Average daily nutrient intake sufficient to meet the requirement of 97-98% of healthy individuals in a life stage and gender group

A

Recommended Dietary Allowance (RDA)

49
Q

Provides an assumed adequate nutritional goal when no RDA exists

A

Adequate Intake (AI)

50
Q

Most common dietary deficiency

A

Anemia

51
Q

Iron-deficiency anemia

A

Sluggishness, loss of appetite, decreased ability to sustain activity; negatively affects aerobic performance

52
Q

Osteoporosis

A

inadequate calcium intake; vitamin d can help increase calcium absorption

53
Q

Weight loss by low calories leads to…

A

Loss of lean mass

54
Q

Atwater factors (kcal/g)

A

Carbs: 4
Lipids: 9
Proteins: 4
Alcohol: 7

55
Q

Sleeping metabolism, basal metabolism, arousal metabolism; 60-75% of energy expenditure

A

Resting metabolic rate (RMR)

56
Q

Thermic effect of feeding

A

5% or 10%

57
Q

PAI

A

1.3 sedentary, 1.5 moderately active, 1.7 very active

58
Q

Harris Benedict Eq

A
59
Q

Mifflin St. Jeor Eq

A
60
Q

Sources of energy for exercise

A

glycogen from liver/muscle
fat from adipose tissue
Protein (amino acids) from muscle

61
Q

Purpose of Na in rehydration drinks

A

reduce risk of hyponatremia

62
Q

Energy balance

A

if you consume the same amount of kcals that you are expending, then you will maintain weight

63
Q

Consume 3500 extra kcal

A

gain 1 lb

64
Q

Burn 3500 additional kcal

A

lose 1 lb

65
Q

Proactive approach to hydration

A

1 mL fluid/1 kcal consumed

66
Q

Our bodies are often warmer than the environment, so net exchange of radiant heat energy occurs from our body to the air

A

Radiation

67
Q

Heat transfers directly through solid, liquid, or gas from one molecule to another

A

Conduction

68
Q

Effectiveness of heat loss by convection depends on how rapidly air near the body exchanges once it warms

A

Convection

69
Q

Evaporation of sweat provides major physiologic mechanism for heat loss

A

Evaporation

70
Q

Factors that determine heat strain

A

body size/fitness
level of training
acclimatization
adequacy of training
external factors

71
Q

Relative humidity and sweat loss

A

As relative humidity increases, the apparent temp increases, posing a risk to dehydration and exhaustion

72
Q

Intracellular fluid

A

30%; depends on intracellular potassium and phosphate concentrations

73
Q

Extracellular fluid

A

23%; depends on extracellular sodium and potassium concentrations

74
Q

Electrolyte in highest concentration in sweat

A

Sodium, followed by chloride and potassium

75
Q

water/sweat loss and equivalent in cups for replacement fluid

A

drink 2-3 cups of fluid for every pound lost

76
Q

Western diet

A

energy dense foods and obesity common

77
Q

ES group: Starch

A

15 g carb, 3 g protein, 1 g fat

78
Q

ES group: fruit

A

15 g carb

79
Q

ES group: milk/milk subs

A

12 g carb, 8 g protein, fat depending

80
Q

ES group: nonstarchy vegetables

A

5 g carb, 2 g protein, 0 g fat

81
Q

ES group: protein

A

0 g carb, 7 g protein, 2 g fat

82
Q

ES group: fats

A

5 g fat

83
Q

Moderate exercise and immune system

A

will up-regulate immune system

4530 Nutrition for Fitness (5 decks)

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