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Nufs 163 Physical Fitness + Nutrition > Midterm #2 > Flashcards

Midterm #2 Flashcards

1
Q

what is protein made of

A

amino acides - formed of carbon, hydrogen, oxygen, and nitrogen, and sometimes sulfur

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2
Q

how many acids form dipeptides, tripeptides polypeptides and a protein

A 
amino acid - 1
dipeptide - 2
tripeptide - 3
polypeptide (50-100)
protein (>100)
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3
Q

types of amino acids

A

essential

nonessential

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4
Q

essential amino acids

A

9

must be taken in by foods

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5
Q

nonessential amino acids

A

11

can be fromed in the body

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6
Q

what are complete proteins

A

contain all 9 essential AAs
found in animal foods
contains higher concentration of protein

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7
Q

what are incomplete proteins

A

deficiency of one or more AAs
plant foods
contains smaller amount of protein

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8
Q

foods with high protein amount

A

meat/meat subtitutes

dairy

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9
Q

foods with low protein amount

A

grain
vegetables
fruit
fat

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10
Q

what do humans need enough protein for

A

to provide adequate amounts of nitrogen and essential AAs

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11
Q

what is recommended dietary allowance for protein based on

A

age and body weight

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12
Q

what is the acceptable macronutrient distribution range of protein based on

A

% of daily energy/calorie intake

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13
Q

what age group needs most proteins

A

the younger, the more protein necessary

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14
Q

protein RDA for adults

A

0.8 g/kg BW

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15
Q

protein AMDR

A

10-35%

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16
Q

example for protein functions in the body

A 
structor
transport
enzymes
hormone and neurotransmitter
energy
...
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17
Q

why is additional protein intake in strength type athletes recommended

A

to support increase in muscle tissue

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18
Q

why is more dietary protein for endurance athletes recommended

A

restore protein for energy

to prevent sports anemia

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19
Q

general recommendation for athletes regarding protein intake

A

obtain RDA for protein
increase protein RDA by 50 - 100%
obtain 15% or more of daily energy intake from protein
consume protein mixed with carbs before and after workout - concept of protein timing
be prudent regarding protein intake

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20
Q

what kind of athletes need to consume the highest amount of protein

A

weight-restricted athletes

all athletes above RDA

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21
Q

what are the 3 of the top 5 most popular sport supplement

A

protein
amino acids
creatine

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22
Q

what dooes research say regarding high-protein diets

A

may increase lean body mass but no effect of strength

may enhance muscle repair

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23
Q

what are amino acids made of

A

amino group and an acid group

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24
Q

bond that connects amino acids

A

peptide bond

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25
Q

creatine

A

found naturally in animal foods, especially meet
may be synthesized by liver and kidney
not 1 out of 20 AAs

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26
Q

effect of creatine

A

the more creatine in muscle cell, the more ATP is formed

not for long distance athletes

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27
Q

creatine loading phase

A

fast protocol: 20-30 g/day fo 5-7 days

slow protocol: 3 g/day for 30 days

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28
Q

creatine maintenance phase:

A

2-5 g/day

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29
Q

what are functions that might be affected by inappropriate creatine consumption

A

kidney and live function
gastrointestinal distress
dehydration, muscle cramos and tears
overdoses and contaminants

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30
Q

what are medical applications regarding creating supplementation

A

increased strength in some conditions
facilitate rahb from musculoskeletal injury
reduce the loss of muscle mass with aging

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31
Q

health risks coming with deficiency of dietary protein for elderly population

A

protien undernutrition
increase infection (lower immune function)
hamper bone development

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32
Q

health risks coming with deficiency of dietary protein for young athletes in weight control sports

A

loss of muscle mass and hemoglobin

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33
Q

health risks coming along with excessive protein intake

A

allergic reactions
no UL has been established for protein
to most individuals no health risks
more important the source of protein

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34
Q

what are causes of health risks in a high protein diet

A

not necessary cancer but other substances in food - e.g. saturated fats

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35
Q

disease connected to excessive protein intake

A 
heart disease
cancer
kidney and liver disfunction
decrease in bone density
issues with heat regulation/dehydration
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36
Q

importance regarding protein intake and liver/kidney functions

A

individuals prone liver/kidney disease should be careful with protein intake

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37
Q

how many grams are in 1 lb of pure fat

A

454 -> 4,086 cal

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38
Q

how many cal are in 1 lb of body fat

A

3500 cal

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39
Q

energy balance equation

A

balances energy intake and energy outtakes

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40
Q

what are different energy intakes in the energy balance equation

A

carbs, fat, protein, alc

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41
Q

different energy outflows in the energy balance equation

A

basil metabolic rate (BMR)
thermic Effect - activity
thermic effect - food

42
Q

how many cal need to be lost to reduce body fat by 1 pound of body fat

A

3500 cal

43
Q

key for the estimated energy requirement (EER)

A

physical activity level (PAL)

44
Q

what is physical activity level (PAL) used for

A

determine physical activity coefficient

45
Q

recommended max amount of weight loss without medication

A

adults: 2lb/week - overweight individuals
children: 1 lb/week

46
Q

3 modifications for a healthy diet plan

A

behavioral modification
dietary modification
activity modification

47
Q

what is behavioral modification

A

learnign of new ways to deal with old problems

learn to eat halthier or exercise more

48
Q

first step before modifying behavior

A

identify dietary and exercise behavior

49
Q

what does diet and exercise behavior establish

A

long- and short-range goals

50
Q

what does behavior modification suggest

A 
foods to eat
food purchasing
food prep
location
methods of eating mental attitude
51
Q

dietary modification

A

consuming fewer cal than expending

52
Q

steps needed to determine # of cals needed in a diet to lose weight

A
  1. calculate how many cals needed daily to maintain BW

2. estimate how much weight u want to lose each week

53
Q

example for # of cals needed in a diet to lose weight

A

woman needs 1830 cal to maintain weight
to lose 1 lb/week -> 3500/7 = 500
1830 - 500 = 1330cal

54
Q

why does a person often lose more weight during first week of diet

A

weight loss due to decrease of carbs (glycogen), protein and water stores

55
Q

why does it become more difficult to lose weight after several weeks on a diet?

A

body water losses decrease
at lower BW less cals are needed to maintain BW
necessary to cut more cals

56
Q

what are key points of a balance weight loss diet

A 
reduced cal but supply with all essential nutrients
prevent hunger between meals
suited to lifestyle
provide slow rate of weight loss
lifelong diet
57
Q

at what stage of a diet can counting cals be helpful

A

at an early stage

58
Q

what are very-low-calorie diets (VLCD)

A

modiefied fasts
< 800 calories/day
not recommended for typical individuals
used under medical supervision

59
Q

what is the weight gain from overeating due to

A

water retention with carbohydrate stores

60
Q

what sould be increase for exercise modification

A

any of the FITT Prinicples

61
Q

FITT Principles

A

frequency
intensity
time
type

62
Q

what is more effective diet or exercise to control weight

A

combination of both is most effective approach

63
Q

obesity rate in the U.S.

A

increased in past 30 years
2/3 adults - 65%
increasing in children

64
Q

what is body mass index

A

height to weight ratio

BW in kg / height in m(squared)

65
Q

BMI values

A

malnutrition or serious disease: < 18.5

normal: 18.5 - 25.0
overweight: 25 - 25.9
obesity: > 30

66
Q

values of the BMI

A

screening of underweight and obesity

useful for average individual

67
Q

limitations of the BMI

A

doesn´t evaluate body composition

68
Q

methods to determine body cmoposition

A

underwater weighing
air displacement plethysmography (APD)
skinfolds technique
dual energy X-ray absorbtiometry (DXA, DEXA)

69
Q

simple answer for the cause of obesity

A

energy intake exceeds energy expenditure

70
Q

difficult answer for the cause of obesity

A

complex interplay of both genetic and environmental factors

71
Q

different types of fat distribution

A

android-type obesity

glynoid-type obesity

72
Q

what ar epossible problems of very low calorie diets (VLCDs)

A

weakness
loss of libido
decreased blood volume
decreased HDL

73
Q

3 major eating disorders

A

anorexia nervosa
bulimia nervosa
binge eating disorder

74
Q

disordered eating

A

less severe than full eating disorders

75
Q

anorexia nervosa

A

compulsive personality disorder
strong genetic predisposition
chronic low self esteem

76
Q

American Psychiatric Association (APA) for anorexia nervosa

A

refusal to maintain BW over minimal normal weight
fear of gaining weight - even though underweighted
absence of at least 3 consecutive menstrual cycles

77
Q

population with anorexia nervosa

A

primary females under 25
1% or less of population
2% in college students

78
Q

medical consequences of anorexia nervosa

A

anemia
decreased heart mass
high risk for suicide

79
Q

American Psychiatric Association (APA) criteria for bulimia nervosa

A

recurring binge eating
lack of control over eating during binge
regular use of self-induced vomiting, laxatives, fasting…
persistent concern with BW weight and shape

80
Q

population of bulimia nervosa

A

2-3% of population

up to 10% of college students

81
Q

medical consequence of bulimia nervosa

A

erosion of tooth enamel
teears in esophagus
electrolyte imbalance

82
Q

American Psychiatric Association (APA) criteria for binge eating disorder

A 
eat more quickly
eat until uncomgortably full
eat when not hungry
eat alone - embarrassed
feel disgusted, depressed, guilty
83
Q

healh consequnces of binge eating disorder

A

weight gain and obesity

increased risk of CHD and cancer

84
Q

in what kind of sport is weight loss used as an ergogenic aid

A

weight restricted sports
distance running
gymnastics/cheerleading

85
Q

eating disorders withing the NCAA

A

20-40% of female athletes may experience eating disorders

50-70% in certain sports

86
Q

eating disorders in NCAA D1 athletics

A

10% bulimia nervosa

3% anorexia nervosa

87
Q

what are the different parts of the female athlete triad

A

disordered eating
amenorrhea
osteoporosis

88
Q

disordered eating in the female athlete triad

A

low energy availability

89
Q

amernorrhea

A

disturbance of hypothalamus-pituitary-ovary axis

90
Q

osteoporosis

A

less dense bone mass

decreased estrogen from ovaries

91
Q

how can the female athlete triad be prevented

A

by educating coaches, athletes, parents, ATs…

92
Q

treatment of the female athlete triad

A

counsel with athletes
increase dietary energy intake
decrease exercise energy outflow

93
Q

what are sighns of the female athlete triad

A 
unexplained weight loss
weight fluctuation
sudden increase in training volume
concern with BW
bizzare eating practices
94
Q

where is fat in android-type obesity located

A

abdominal region
visceral fat
more dangerous

95
Q

location of fat in glynoid-type obesity

A

gluteal-femoral region

hips, buttocks, thighs

96
Q

essential amount of fat for men and women

A

men: 2-5%
female: 12-15%

97
Q

amount of fat in athletic individuals

A

males: 6-13%
females: 16-20%

98
Q

amount of fat in fitness individuals

A

males: 14-17%
females: 21-24%

99
Q

acceptable amoun of fat

A

males: 18-25%
females: 25-31%

100
Q

amount of fat to be considered overweight

A

males: >25%
females: >32%

Nufs 163 Physical Fitness + Nutrition (4 decks)

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