Midterm #2 Flashcards
what is protein made of
amino acides - formed of carbon, hydrogen, oxygen, and nitrogen, and sometimes sulfur
how many acids form dipeptides, tripeptides polypeptides and a protein
amino acid - 1 dipeptide - 2 tripeptide - 3 polypeptide (50-100) protein (>100)
types of amino acids
essential
nonessential
essential amino acids
9
must be taken in by foods
nonessential amino acids
11
can be fromed in the body
what are complete proteins
contain all 9 essential AAs
found in animal foods
contains higher concentration of protein
what are incomplete proteins
deficiency of one or more AAs
plant foods
contains smaller amount of protein
foods with high protein amount
meat/meat subtitutes
dairy
foods with low protein amount
grain
vegetables
fruit
fat
what do humans need enough protein for
to provide adequate amounts of nitrogen and essential AAs
what is recommended dietary allowance for protein based on
age and body weight
what is the acceptable macronutrient distribution range of protein based on
% of daily energy/calorie intake
what age group needs most proteins
the younger, the more protein necessary
protein RDA for adults
0.8 g/kg BW
protein AMDR
10-35%
example for protein functions in the body
structor transport enzymes hormone and neurotransmitter energy ...
why is additional protein intake in strength type athletes recommended
to support increase in muscle tissue
why is more dietary protein for endurance athletes recommended
restore protein for energy
to prevent sports anemia
general recommendation for athletes regarding protein intake
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
what kind of athletes need to consume the highest amount of protein
weight-restricted athletes
all athletes above RDA
what are the 3 of the top 5 most popular sport supplement
protein
amino acids
creatine
what dooes research say regarding high-protein diets
may increase lean body mass but no effect of strength
may enhance muscle repair
what are amino acids made of
amino group and an acid group
bond that connects amino acids
peptide bond
creatine
found naturally in animal foods, especially meet
may be synthesized by liver and kidney
not 1 out of 20 AAs
effect of creatine
the more creatine in muscle cell, the more ATP is formed
not for long distance athletes
creatine loading phase
fast protocol: 20-30 g/day fo 5-7 days
slow protocol: 3 g/day for 30 days
creatine maintenance phase:
2-5 g/day
what are functions that might be affected by inappropriate creatine consumption
kidney and live function
gastrointestinal distress
dehydration, muscle cramos and tears
overdoses and contaminants
what are medical applications regarding creating supplementation
increased strength in some conditions
facilitate rahb from musculoskeletal injury
reduce the loss of muscle mass with aging
health risks coming with deficiency of dietary protein for elderly population
protien undernutrition
increase infection (lower immune function)
hamper bone development
health risks coming with deficiency of dietary protein for young athletes in weight control sports
loss of muscle mass and hemoglobin
health risks coming along with excessive protein intake
allergic reactions
no UL has been established for protein
to most individuals no health risks
more important the source of protein
what are causes of health risks in a high protein diet
not necessary cancer but other substances in food - e.g. saturated fats
disease connected to excessive protein intake
heart disease cancer kidney and liver disfunction decrease in bone density issues with heat regulation/dehydration
importance regarding protein intake and liver/kidney functions
individuals prone liver/kidney disease should be careful with protein intake
how many grams are in 1 lb of pure fat
454 -> 4,086 cal
how many cal are in 1 lb of body fat
3500 cal
energy balance equation
balances energy intake and energy outtakes
what are different energy intakes in the energy balance equation
carbs, fat, protein, alc
different energy outflows in the energy balance equation
basil metabolic rate (BMR)
thermic Effect - activity
thermic effect - food
how many cal need to be lost to reduce body fat by 1 pound of body fat
3500 cal
key for the estimated energy requirement (EER)
physical activity level (PAL)
what is physical activity level (PAL) used for
determine physical activity coefficient
recommended max amount of weight loss without medication
adults: 2lb/week - overweight individuals
children: 1 lb/week
3 modifications for a healthy diet plan
behavioral modification
dietary modification
activity modification
what is behavioral modification
learnign of new ways to deal with old problems
learn to eat halthier or exercise more
first step before modifying behavior
identify dietary and exercise behavior
what does diet and exercise behavior establish
long- and short-range goals
what does behavior modification suggest
foods to eat food purchasing food prep location methods of eating mental attitude
dietary modification
consuming fewer cal than expending
steps needed to determine # of cals needed in a diet to lose weight
- calculate how many cals needed daily to maintain BW
2. estimate how much weight u want to lose each week
example for # of cals needed in a diet to lose weight
woman needs 1830 cal to maintain weight
to lose 1 lb/week -> 3500/7 = 500
1830 - 500 = 1330cal
why does a person often lose more weight during first week of diet
weight loss due to decrease of carbs (glycogen), protein and water stores
why does it become more difficult to lose weight after several weeks on a diet?
body water losses decrease
at lower BW less cals are needed to maintain BW
necessary to cut more cals
what are key points of a balance weight loss diet
reduced cal but supply with all essential nutrients prevent hunger between meals suited to lifestyle provide slow rate of weight loss lifelong diet
at what stage of a diet can counting cals be helpful
at an early stage
what are very-low-calorie diets (VLCD)
modiefied fasts
< 800 calories/day
not recommended for typical individuals
used under medical supervision
what is the weight gain from overeating due to
water retention with carbohydrate stores
what sould be increase for exercise modification
any of the FITT Prinicples
FITT Principles
frequency
intensity
time
type
what is more effective diet or exercise to control weight
combination of both is most effective approach
obesity rate in the U.S.
increased in past 30 years
2/3 adults - 65%
increasing in children
what is body mass index
height to weight ratio
BW in kg / height in m(squared)
BMI values
malnutrition or serious disease: < 18.5
normal: 18.5 - 25.0
overweight: 25 - 25.9
obesity: > 30
values of the BMI
screening of underweight and obesity
useful for average individual
limitations of the BMI
doesn´t evaluate body composition
methods to determine body cmoposition
underwater weighing
air displacement plethysmography (APD)
skinfolds technique
dual energy X-ray absorbtiometry (DXA, DEXA)
simple answer for the cause of obesity
energy intake exceeds energy expenditure
difficult answer for the cause of obesity
complex interplay of both genetic and environmental factors
different types of fat distribution
android-type obesity
glynoid-type obesity
what ar epossible problems of very low calorie diets (VLCDs)
weakness
loss of libido
decreased blood volume
decreased HDL
3 major eating disorders
anorexia nervosa
bulimia nervosa
binge eating disorder
disordered eating
less severe than full eating disorders
anorexia nervosa
compulsive personality disorder
strong genetic predisposition
chronic low self esteem
American Psychiatric Association (APA) for anorexia nervosa
refusal to maintain BW over minimal normal weight
fear of gaining weight - even though underweighted
absence of at least 3 consecutive menstrual cycles
population with anorexia nervosa
primary females under 25
1% or less of population
2% in college students
medical consequences of anorexia nervosa
anemia
decreased heart mass
high risk for suicide
American Psychiatric Association (APA) criteria for bulimia nervosa
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
population of bulimia nervosa
2-3% of population
up to 10% of college students
medical consequence of bulimia nervosa
erosion of tooth enamel
teears in esophagus
electrolyte imbalance
American Psychiatric Association (APA) criteria for binge eating disorder
eat more quickly eat until uncomgortably full eat when not hungry eat alone - embarrassed feel disgusted, depressed, guilty
healh consequnces of binge eating disorder
weight gain and obesity
increased risk of CHD and cancer
in what kind of sport is weight loss used as an ergogenic aid
weight restricted sports
distance running
gymnastics/cheerleading
eating disorders withing the NCAA
20-40% of female athletes may experience eating disorders
50-70% in certain sports
eating disorders in NCAA D1 athletics
10% bulimia nervosa
3% anorexia nervosa
what are the different parts of the female athlete triad
disordered eating
amenorrhea
osteoporosis
disordered eating in the female athlete triad
low energy availability
amernorrhea
disturbance of hypothalamus-pituitary-ovary axis
osteoporosis
less dense bone mass
decreased estrogen from ovaries
how can the female athlete triad be prevented
by educating coaches, athletes, parents, ATs…
treatment of the female athlete triad
counsel with athletes
increase dietary energy intake
decrease exercise energy outflow
what are sighns of the female athlete triad
unexplained weight loss weight fluctuation sudden increase in training volume concern with BW bizzare eating practices
where is fat in android-type obesity located
abdominal region
visceral fat
more dangerous
location of fat in glynoid-type obesity
gluteal-femoral region
hips, buttocks, thighs
essential amount of fat for men and women
men: 2-5%
female: 12-15%
amount of fat in athletic individuals
males: 6-13%
females: 16-20%
amount of fat in fitness individuals
males: 14-17%
females: 21-24%
acceptable amoun of fat
males: 18-25%
females: 25-31%
amount of fat to be considered overweight
males: >25%
females: >32%
