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nufs 163 physical fitness + nutrition > Midterm 1 > Flashcards

Midterm 1 Flashcards

1
Q

6 nutrients

A 
carbohydrates
fats (lipids)
protein
vitamins
minerals
water
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2
Q

what are choloric nutrients

A

contain calories - provide energy

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3
Q

what are the choloric nutrients

A

carbohydrates
fats
proteins

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4
Q

relationship between grams of nutrient and calories

A

carbs - 4cal/g
fats - 9cal/g
proteins - 4cal/g
alcohol - 7cal/g

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5
Q

average amount of calory consumption

A

male: 2500 cal/day
female: 2000 cal/day

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6
Q

examples for carbpohydrates

A

bread/pasta/rise/potatoes

fruites/vegetables

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7
Q

daily recommendation for carbohydrate consumption

A

45 - 65% of daily diet

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8
Q

funtion of carbohydrates

A

energy source

turn into suger - goes into bloodstream

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9
Q

what are carbohydrates devided into

A

simple - simple in structure

complex

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10
Q

complex carbohydrates

A

starch: body is able to absorb sugar
fiber: bonds between glucose can not be broken down; formation of waste product; goal to consume 25g/day

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11
Q

why is the cinsumtion of fiber important

A

cleaning of the body

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12
Q

example for fats (tryglycerides)

A

oil, butter, sour cream, cream cheese, nuts, avocado

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13
Q

saturated fats

A

animal fats - not healthy

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14
Q

recommendation for daily fat consumption

A

20 - 35% of daily diet

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15
Q

function of fat

A

energy source
protects organs
isolation of body

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16
Q

when is fat the preferred energy source

A

when body has a high oxygen availability

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17
Q

what are proteins formed by

A

amino acids

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18
Q

recommendations for daily protein consumption

A

10 - 35% of daily diet

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19
Q

function of protein

A

builds muscles and organs

regulation of H2O and pH value

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20
Q

function of vitamins and minerals

A

regulation of the body

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21
Q

what is ergogenic

A

performance enhancing techniques/substances

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22
Q

classes of ergogenic aids

A 
mechanical aids
psychological aids
physiological aids
pharmacological aids
nutritional aids
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23
Q

what are nutritional aids

A

anything we can buy over the counter

supplements that are completly legal

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24
Q

what are mechanical aids

A

some type of equipment

e.g. bike, shoes, tapes…

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25
Q

what are psychological aids

A

psychological preperation to be ready for competition

e.g. imagery, music

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26
Q

what are physiological aids

A

refers to body
often illegal e.g. blood doping
sometimes legal - e.g. accupuncture

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27
Q

what are pharmacological aids

A

substances that help with performance
usage risky and illegal
e.g. steroids

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28
Q

what is the D.S.H.E.A.

A

Diet Supplement Health and Education Act

requires companies to label products

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29
Q

what is an issue with D.S.H.E.A.

A

no safety testing required
no purity/what is in it
no efficacy/effectiveness proof

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30
Q

what is quakery

A

selling of stuff that is not effective
misinformation
promotion of workless products

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31
Q

what can the 6 essential nutrients be categorized as

A

macronutrients

micronutrients

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32
Q

what are the current standarts represented by the Dietary Reference Intakes

A

Estimated average requirements
recommended dietary allowance
adequate intake
tolerable upper intake level

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33
Q

what does the estimated average requirement represent

A

nutrient intake that meet the requirement of hlf the healthy individuals in a population

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34
Q

what does the estimated average requirement establish

A

recommended dietary allowance

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35
Q

what does the recommended dietary allowance represent

A

average daily dietary intake to meet the nutrient requirement of most of the helthy individuals

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36
Q

what is the upper intake level

A

highest level of daily nutrient intake that doesn´t cause adverse health effects

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37
Q

what information does the Dietary Reference Intake give us

A

more about population than individual

not specific what we should eat

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38
Q

what is the most important food group on a plate

A

vegetables and grains

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39
Q

what does the food exchange system say

A

idea of exchanging foods for foods of same nutrient groupto change up a meal

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40
Q

what kind of foods have a high nutrient density

A

foods tht contain a significant amount of specific nutrient compared to its caloric content

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41
Q

what is the opposite of high nutrient density

A

empty calorie

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42
Q

what are healthy dietary guidelines developed for

A

minimize the risk of various chronic disease

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43
Q

what are the 5 subsections of healthy dietary guidelines

A

follow a healthy eating pattern across the lifespan
focus on variety, nutrient density and amount
limit calories from added sugars and saturated fats and reduce sodium intake
shift to healthier food and beverage choices
support healthy eating patterns for all

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44
Q

what type of food does a vegan individual eat

A

no animal products at all

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45
Q

what type of food does a ovovegetarian eat

A

eggs

46
Q

what type of food does a lactovegetarian eat

A

dairy products

47
Q

what type of food does a lactoovo-/ovolactovegetarian eat

A

eggs and dairy products

48
Q

what type of food does a pescovegetarian eat

A

eats fish

49
Q

what type of food does a semivegetarian eat

A

fish and white poultry meet

50
Q

what are some concerns related to vegetarianism

A

inadequate caloreis intake
B12 not found in plant foods
diets may be low in iron, calcium and zinc
low protein intake

51
Q

benefits for vegans

A 
low saturated fat
high fiber intake
low calorie intake
high vitamin
high nutrient density
high phytochemical content
52
Q

who was the food exchange system first created for

A

people with diabetes

53
Q

affects of vegetarian diets on physical performance

A

limited research

pros and cons

54
Q

what is a dietary supplement

A

food product added to a total diet

55
Q

what are the various types of vegetarianism

A 
vegan
ovovegetarian
lactovegetarian
ovolacto-/lactoovovegetarian
pescotarian
semivegetarian
56
Q

what are the main types of carbohydrates

A

simple carbohydrates

compley carbohydrates

57
Q

subcategories of simple carbohydrates

A

monosaccharides (single sugars)

disaccharides (double sugars)

58
Q

examples for monosaccharides

A

glucose
glactose
fructose

59
Q

example for disaccharides

A

maltose
lactose
sucose

60
Q

subcategories of complex carbohydrates

A

starch

fibers

61
Q

what are different disaccharides made of

A

glucose + glucose = maltose
Glucose + galactose = Lactose
Glucose + Fructose = Sucrose

62
Q

what are the complex carbohydrates made of

A

chains of glucose
starch can be broken down
fiber bonds cannot be broken down - gets eliminated

63
Q

what is the recommended dietary allowance for carbohydrates

A

130g

its a minimum

64
Q

what is the daily value of carbohydrates in our diet

A

60% of daily energy needs
300g on a 2000 calorie diet
25g of fiber

65
Q

what is the Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates

A

46 - 65% of energy intake

66
Q

what % of americans is overweight and/or obeset

A

2/3; 65%

67
Q

what should a daily meal plate include

A 
carbohydrates
vegetables
protein
fruits
dairy
68
Q

what are polysaccharides

A

carbohydrates with multiple sugars bond together

complex carbohydrates

69
Q

what does daily value mean

A

one # recommended to all individuals that should be eaten of a nutrient pe day

70
Q

conversion of total daily calories recommended grams of carbs carbohydrate in that diet

A

total calories * recommended % of carbs per diet in decimal = ….cal are carbs
carbs cal/4cal per gram = …g of carbs

71
Q

where does glucose go once absorbed

A

used for energy
converted to liver or muscle glycogen
converted and stored as fat in adipose tissue
excreted in urine

72
Q

what is glycogen

A

stored form of carbs

73
Q

where is glycogen stored at

A

in muscles and liver

74
Q

when are glycogen stores used

A

sleep
between meals
during exercise

75
Q

what are the two main fuels that are used 24/7

A

carbohydrates

lipids/fats

76
Q

what determines what kind of fuel is used as a energy source

A

availability of oxygen

intensity of exercise

77
Q

major energy source at rest

A

fat - 60%

carbs - 40%

78
Q

when is carbohydrate the major energy source

A

very high intensity - anaerobic exercise
high intensity aerobic exercise
prolonged aerobic exercise
intermittent high-intensity exercise

79
Q

when si fat the major eneryg source

A

during low intensity exercise (40 - 50%)

80
Q

what is it called when the blood sugar is low

A

hypoglycemia

81
Q

what hormones control blood sugar

A

insulin

glucagon

82
Q

carbs intake recommended for athletes

A

8-10g per body kg

65-80% of daily energy intake

83
Q

what is glycogen/carbohydrate loading?

A

method of increasing muscle glycogen levels

7 days diet prior to event

84
Q

what kind of athletes would benefit from glycogen loadingq

A

endurance athletes

85
Q

what are issues of glycogen loading

A

extra glycogen gets stored together with extra H2O -> higher body weight

86
Q

what are pros of glycogen loading

A

increase in muscle glycogen

helps maintain an optimal pace longer

87
Q

what are the different types of fats

A

triglyderide
sterol (Cholesterol)
phospholipids

88
Q

what are triglycerides formed of

A

glycerol and 3 fatty acids

89
Q

what are fatty acids made up off

A

long arbon chains

90
Q

different types of fatty acids

A 
saturated fatty acids
monounsaturated fatty acids
polyunsaturated fatty acids
unsaturated fatty acids (cis)
unsaturated fatty acids (trans)
omega-3 fatty acids
91
Q

in what kind of food are saturated fatty acids/fats found

A

animal products
coconut
palm

92
Q

characteristics of saturated fatty acids/fats

A

bad for health

increase risk of disease

93
Q

in what foods are monounsaturated fatty acids (MUFAs) found at

A

olive oil
canola oil
avocado
nuts

94
Q

characteristics of monounsaturated fatty acids (MUFAs)

A

missing 2 hydrogen
double bond between 2 carbons
good for health

95
Q

in what foods are polyunsaturated fatty acids (PUFAs) found at

A

most oils
nuts
fish (omega-3)

96
Q

characteristics of polyunsaturated fatty acids (PUFAs)

A

multiple hydrogen are missing

multiple carbons form double bonds

97
Q

when is a polyunsaturated fatty acids (PUFA) considered as omega-3

A

when first double bond happens at 3rd carbon

98
Q

what unsaturated fatty acid is healthy

A

cis

natural fat form

99
Q

characteristics of trans unsatuated fatty acids

A

bad for health
increases disease risk
created in man-made formations

100
Q

what is colesterol

A

not a fat, but a sterol

not essential nutrient - body can make it (liver)

101
Q

what kind of food contain cholesterol

A

all animal foods

102
Q

what is cholesterol used for

A

to produce other products in the human body

103
Q

what foods contain phospholipids

A

fat rich foods (eggs, liver,peanuts)

104
Q

recommended daily lipid intake

A

total fat: 20-35% of daily energy intake
saturated and trans fatty acids: 7-10% of total caloric intake
25%MUFA and PUFA

105
Q

recommended daily cholesterol intake

A

100mg/1,000 calories

106
Q

what can be health realted issues with to much fat in the diet

A

risk of heart disease
obesity
certain forms of cancer

107
Q

what are the two types of lipoproteins

A

low density lipoprotein (LDL)

high density lipoprotein (HDL)

108
Q

what are lipoproteins used for

A

to dissolve and move fats in water

109
Q

responsibility/characteristics of LDLs

A

carries cholesterol to cells
bad for health
small dense

110
Q

responsibility/characteristics of HDLs

A

deliver used cholesterol from cells to liver
recycle
good for health
high in protein

111
Q

what is important for fat consumption

A

not amount but rather type of fat

nufs 163 physical fitness + nutrition (4 decks)

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