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Nutrition For Athletes > Midterm > Flashcards

Midterm Flashcards

1
Q

AI

A

Adequate intake

Recommended intake value based on an observed group of healthy people that are assumed to be adequate

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2
Q

EAR

A

Estimated average requirement

Daily nutrient intake value on half the healthy individuals or group according to life stage and gender

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3
Q

UL

A

Upper intake level

Highest intake that is to pose no risk ( ex: vitamins)

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4
Q

Disuse

A

Use it or lose it

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5
Q

Periodization

A

Macro 1 (6months)
Meso 6
Micro biweekly or weekly

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6
Q

Carbs

A

5-10g per kg of body weight

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7
Q

Proteins

A

.8

1.5-2.0g per kg of body weight

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8
Q

Fats

A

1-2g per kg of body weight

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9
Q

Calories per pound of body fat

A

3500

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10
Q

Weight in pounds to kg

A

Divide by 2.2

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11
Q

Carbs broken down into

A

Blood glucose > ATP

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12
Q

Glucose stored as

A

Glycogen (potential energy)

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13
Q

4 tasks in body that require energy

A

Chemical
Electrical
Mechanical
Transportation

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14
Q

Chemical

A

Storage (muscle and liver) of carbs into glycogen

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15
Q

Electrical

A

CNS > electrical signal (action potential)

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16
Q

Mechanical

A

Force production of muscle

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17
Q

Transportation

A

Blood vessels > O2

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18
Q

Triglycerides

A

Free fatty acids

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19
Q

4 energy concepts

A

Potential energy
Kinetic energy
Endergonic reactions
Exergonic reactions

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20
Q

Potential energy

A

Stored energy

Glycogen and fats are used for energy

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21
Q

Kinetic energy

A

Potential energy as its released

Glucose to ATP

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22
Q

Endergonic reactions

A

Store energy
Glucose to glycogen
Useable to stored

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23
Q

Exergonic

A

Release energy

Taking stored and turning into usable ATP

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24
Q

Enzymes

A

Ase at end

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25
Q

Catalyst

A

To create or breakdown

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26
Q

ADP

A

After one phosphate breaks off

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27
Q

RDH

A

Recommended dietary allowance

Daily dietary intake sufficient to meet 97-98% of individuals

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28
Q

3 major lipids in human nutrition

A

Triglycerides, cholesterol, phospholipids

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29
Q

The fat that only contains 1 double bond between carbons

A

Monounsaturated fats

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30
Q

Example of food containing saturated fat

A

Butter

Solid at room temperature

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31
Q

Fish oil contains

A

Omega 3 polyunsaturated fats that are anti inflammatory

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32
Q

Type of fat with no nutritional benefits

A

Transfat

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33
Q

What happens to oil when it becomes hydrogenated?

A

Oils become more solid

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34
Q

Enzyme that stimulates the release of fatty acids from triglycerides in the blood uptake so adipose tissue can take place

A

Lipoprotein lapase

Lpl

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35
Q

Calories of fat per gram

A

9

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36
Q

When insulin levels are elevated fat storage is

A

Enhanced

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37
Q

Increased fatty acid oxidation resulting in an abnormal increase in keatone bodies is

A

Keatosis

38
Q

Chemical composition of protein differs from carbs or fat because of

A

Nitrogen

39
Q

How does an indispensable amino acid differ from an essential amino acid?

A

Same

40
Q

Example of a complete protein

A

Egg white

41
Q

Organ considered the clearing house for most amino acids

A

Liver

42
Q

To provide a protein sparing effect the athlete needs to consume efficient

A

Carbs and fats

43
Q

Calories per gram of protein

A

4

44
Q

Which type of athletes would likely use protein as an energy source

A

Marathon runner

45
Q

Calories per gram of carbohydrates

A

4

46
Q

80 blood glucose

A

Normal

47
Q

Release of insulin results in the

A

Uptake of glucose in cells
Amino acids
Storage of glycogen
?

48
Q

Conditions that favor glycogen storage

A

Fed state
Elevated blood insulin concentration
Glycogen depletion

49
Q

Largest amount of glycogen is stored in

A

Skeletal muscles

50
Q

How many chemical steps are required for rephosporaization of ATP by creating phosphate

A

One

51
Q

Kilo calories and calories are

A

The same

52
Q

Sedentary person largest influence on energy out is

A

Resting metabolism

53
Q

Insulin

A

Beta sugar storage in Cell’s

54
Q

Glucagon

A

Alpha glycogen sugar energy

55
Q

Glucose stored as

A

Glycogen potential energy and carbs in the muscle and liver

56
Q

Creatine produces

A

Energy stored in muscles 1 to 30 seconds

57
Q

Exogenesis

A

Coming from outside of body two thirds of protein

58
Q

Endogenous

A

Inside body one third of protein

59
Q

Calories

A

2000 stored in the muscle

500 stored in the liver

60
Q

Proteolysis

A

Breakdown of protein into amino acids when we put stress on body

61
Q

Gluconeogenesis

A

Turns non carbs into glucose for energy

62
Q

Mono unsaturated

A

1 double bond

63
Q

Saturated

A

No double bond

Solid at room temperature

64
Q

Polyunsaturated

A

More then 1 bond

65
Q

Double hydrogen bond on same side

A

Cis

66
Q

Opposite side at double bond

A

Trans

67
Q

Fatty acid chain

A

4-24 carbons even numbers only

68
Q

Glycolysis

A

Carbs > sugar

69
Q

Glygenolysis

A

Glycogen > sugar

70
Q

Glycogenesis

A

Sugar > glycogen

71
Q

Gluconeogenesis

A

Non carbs > sugar

72
Q

Carbohydrates

A

Carbon
Hydrogen
Oxygen

Stored in muscle and liver

73
Q

Monosaccharides

A

Single cell sugar molecules
Glucose
Fructose
Galactose

74
Q

Disaccharides

A

Sucrose glucose and fructose

Lactose glucose and galactose

Maltose glucose and glucose alcohol

75
Q

Glycemic index

A

85 high

Gi • grams
Divided by 100

76
Q

The hormone for stimulating the breakdown of something in liver

A

Glucogon

77
Q

How long does it take to replete all depleted Creatine

A

1-2 minutes

78
Q

Even under sever conditions protein metabolism makes up what percent of total expenditure

A

10%

79
Q

Why are people unable to digest milk sugar

A

Lack lactase enzyme

80
Q

Amino acids

A

Carbon oxygen and nitrogen

81
Q

Structural protein

A

Keratin

Collagen

82
Q

Storage proteins

A

Hemoglobin

83
Q

Enzyme protein

A

Amylolytic
Immunoglobin
Protolytic

84
Q

Hormonal protein

A

Insulin

85
Q

Essential amino acids

A

Indispensable

Can’t produce need to get in food

86
Q

Nonessential amino acids

A

Dispensable

Created in liver

87
Q

How many essential amino acids

A

9

88
Q

How many nonessential amino acids

A

11

89
Q

Immunoglobulin

A

Antibodies

90
Q

Deamination

A

Removal of an amino group

91
Q

Transamination

A

Transfer of an amino group

92
Q

Protein recommendations

A

.8 10%
10-15% endurance athletes
15-20% strength

Nutrition For Athletes (1 decks)

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