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Basic Sports Science > Module 6 Sports Nutrition > Flashcards

Module 6 Sports Nutrition Flashcards

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1
Q

What is Nutrition

A

Provision of materials in the form of food, necessary to support life of cells and organisms

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2
Q

What is Nutrients

A

Specific substances found in food that performs one or more physiological or biochemical function in the human body

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3
Q

6 classes of nutrients found in food

A

Carbohydrate

Protein

Fat

Vitamins

Minerals

Water*

All these nutrients are needed in the right proportions for good health and performance

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4
Q

Conditions associated with UNDER INTAKE of nutrients:

A

Kwashiokor- protein energy malnutrition

Scurvy-insufficient Vitamin C

Blindness- Vitamin A deficiency

Lactation failure

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5
Q

Conditions associated with OVER INTAKE of nutrients:

A

Cancer

cardiovascular disease

type 2 diabetes

hyperlipidaemia

hypertension

osteoarthritis

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6
Q

Excessive intake of ALCOHOL could result in…

A

Breast cancer

Liver disease

Mouth, esophaguss cancer

High blood pressure

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7
Q

Deficiency of fruits and vegetables could result in…

A

Cataracts

High blood pressure

Lung cancer

Colon cancer

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8
Q

When a person is obesed, the risks of developing these diseases __________________ will be higher

A

Breast cancer Lung cancer Heart disease Diabetes * Take note, Not liver disease, Not Stomach cancer, not Colon cancer

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9
Q

Which disease is caused due to deficiency of protein?

A

Kwashiorkor is a severe form of malnutrition, caused by a deficiency in dietary protein. The extreme lack of protein causes an osmotic imbalance in the gastro-intestinal system causing swelling of the gut diagnosed as an edema or retention of water.

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10
Q

Deficiency in the intake of Calcium, could lead to this condition:

A

Osteoporosis

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11
Q

Colon cancer is associated with poor dietary intake of

A

Excessive dietary fat

Low intake of dietary fiber

Low intake of fruits and vegetables

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12
Q

Prostate cancer could be the result of poor intake of __________

A

Excessive Saturated fat (Hyperlipidemia) LDL

Low intake of Carotenoids

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13
Q

What is Carotenoids

A

Gives colours to carrots, corn, egg yolks, banana Acts as antioxidants in human body

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14
Q

Why is Nutrition important

A

To maintain good health

Affect health outcomes

Lowers the risk of chronic illnesses

For optimal sports performance

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15
Q

What is double burden of malnutrition

A

The coexistence of under-nutrition along with overweight and obesity. A person can be overweight or obese and still be malnourished.

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16
Q

What is meant by Nutrient Density

A

The ratio of the nutrients present in a food relative to its caloric value

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17
Q

What is Good Nutrition

A

The provision of appropriate amounts of ENERGY, Carbohydrate, Protein, Fat, Vitamins, Minerals and Water

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18
Q

Ability to do work

A

Energy; mechanical energy

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19
Q

Define kilocalorie (kcal)

A

Amount of energy needed to raise the temperature of 1 litre of water by 1 degree Celsius 1 kcal=4.18kJ

20
Q

How to measure energy

A

Calorie or Joules. In Singapore, we use Calorie

21
Q

Do carbohydrate, protein and fat provide the same caloric value per gram?

A

No, Cabo &protein: 4kcal energy per gram Fat: 9 kcal energy per gram

22
Q

Whats the caloric value per gram provided by alcohol?

A

7kcal of energy

23
Q

What happened when an athlete has consumed alcohol excessively?

A

~ Intoxication of body; burden to liver due to metabolism ~ Risk of dehydration ~ Disrupt sleep ~ Soft tissue Injury ~ Cognitive performance affected

24
Q

BEE (Basal Energy Expenditure) is the largest or least component of energy expenditure?

A

Largest. (about 60-75%). BEE is the amount of energy used in 24 hours by person who is lying quietly, 12 hours after the last meal in comfortable temperature and environment

25
Q

Which is the one that can be controlled by an individual? 1) Resting energy expenditure 2) Thermic effect of feeding 3) Physical activity energy expenditure

A
  1. Physical activity
26
Q

What is Basal Metabolic Rate (BMR)

A

The rate at which energy is expended for Basal Energy Expenditure (BEE) while an individual is awake but in a completely resting state ( lying down and having NOT eaten)

27
Q

How is energy expenditure calculated?

A

Total Daily Energy Expenditure is an estimation of how many calories one burns per day when exercise is taken into account. It is calculated by figuring out Basal Metabolic Rate (BMR) then multiplying that value by an activity multiplier.

28
Q

What factors influence basal metabolism?

A

~Body size (Weight, height, surface area) ~Body composition (Lean muscles has higher metabolic rate than fat tissue) Gender (woman has lower)

29
Q

What is Energy Expenditure?

A

Amount of energy (or calories) that a person needs to carry out a physical function such as breathing, circulating blood, digesting food or physical movement. TDEE Total daily energy expenditure is the total number calories a person burns each day

30
Q

What are the 3 main components influencing TDEE total daily energy expenditure?

A

RMR, TEF, TEA Resting metabolic rate (60-80%) -thyroid hormone, lean body mass Thermic effect of feeding (10%+)-food choice Thermic effect of activity (10-30%)-movement

31
Q

Direct calorimetry measures

a) a metabolic rate through oxygen consumption
b) a metabolic rate through heat production
c) oxygen consumption with open circuit spirometry
d) oxygen consumption with closed circuit spirometry

A

Measures the HEAT production of an individual, in calories, when placed in an insulated chamber where the heat is transferred to surrounding water. Very accurate method of measuring EE

32
Q

Factors influence basal metabolic rate are

A

Body size: metabolic rate increases as weight, height and surface area increase Body composition: Fat tissue has a lower metabolic activity than muscle tissues. More lean muscles, higher BMR Gender: Woman has more body fat and less muscle mass, lower BMR, than men. Age: Decease in lean muscle mass as one ages, lower BMR. Advice to do Strength training throughout adulthood. Climate and body temperature: It take energy to keep the body cool, so the BMR is higher for people living in tropical countries. Same for very cold weather, it takes energy to keep warm if exercise. Same for high altitude, due to increased ventilation. Hormonal levels: Thyroxine, the key hormone released by thyroid glands has significant effect on MR. Health: Fever, illness, injury may increase resting mr two-fold.

33
Q

What is hypothyroidism

A

Occurs when your body does not produce enough thyroid hormones, which control growth, repair and metabolism. Symptoms: May experience tiredness, hair loss, weight gain, feeling cold, feeling down

34
Q

What is DLW method in measuring daily EE

A

a water isotope is administrated to the subject, and then measure the elimination rates of deuterium and oxygen-18 in the subject over time by sampling saliva, urine or blood. Invented by Nathan Lifson

35
Q

What is the Indirect calorimetry method in measuring EE

A

Compares the volume of oxygen inhaled and carbon dioxide exhaled. Subject needs to wear a mask and be confined to a lab setting

36
Q

Disadvantages of using Actimetry method

A

Unable to measure energy associated with load-bearing activities, movement up and down slopes Inaccurate for high intensity exercises

37
Q

What are the methods to measure daily energy expenditure?

A

Research: Double Labelled Water and Indirect Calorimetry Daily living: Actimetry and Predictive equations based on weight, height and age

38
Q

In Harris-Benedict method involves calculating the Resting Metabolic Rate using published formulas, according to what factors?

A

wt is weight in kg ht is height in cm age is age in years

39
Q

What does Physical activity level mean

A

The PAL is a way to express a person’s daily physical activity as a number and is used to estimate a person’s total energy expenditure

40
Q

Example: Female, 49yrs, 61kg, 163cm., predominantly standing work, calculate the EE using Harris-Benedict method

A

Female RMR: 655.1+ 9.56(61)+ 1.85(163)-4.68(49) = 1310 kcal EE=RMRxPAL = 1310x1.8 = 2358 kcal/day

sugguestion: for 2358 kcal:

Carb: 265-383g

Protein: 58-206g

Fat: 52-91g

41
Q

What does the J curve for exercise intensity and immunity explain

A

Health benefits occurs with exercise of moderate intensity.

But, long durations of physical activities at HIGH INTENSITY can compromise immunity (higher risk of upper respiratory tract infection). Important for active athelete to achieve energy balance to optimise training and adaptation, yet minimise the rish of infections and illnesses

42
Q

What happens when energy comsumption exceed energy output over a period of time, the individual will gain weight or lose weight or maintain stable weight?

A

Gain weight

43
Q

What is calorie

A

a unit of measurement of ENERGY produced by food when it is oxidized or used by the body. kJ or kcal

cabohydrate: 4kcal per gram
protein: 4 kcal per gram
fat: 9kcal per gram

44
Q

Why is energy balance important?

A

Support growth and development

Protect immune system, reduce risk of illness and injury

Improve training adaptation

Leads to performance enhancement

45
Q

Explain the differenece between open and closed-circuit spirometry and the advantage and disadvantages of each.

A

Open-circuit spirometry measures the uptake of oxygen during exercise. It analyzes the volume of air breathed out during a specific time period of the test as well as the composition of air exhaled by the individual.

One advantage is that there are many different ways to calculate energy expenditure. Disadvantage is that it requires calibration which is time consuming, and if not done correctly, the results will be unreliable

Closed-circuit spirometry provides an estimate of RMR in a closed system. Advantages are very effective, accurate and very controllable. Disadvantageis that it is not ideal when trying to measure EE during physical activity.

46
Q

The most common technique used to measure energy expenditure uses

a) Indirect calorimeter
b) the energy of the foods eaten
c) closed-circuit spirometry
d) open-circuit spiratometry

A

a) INDIRECT calorimeter is used to measure metabolism by determinding the amt of oxygen consumed and the CO2 produced under lab conditions (the Respiratory Quotient RQ). It is also used to measure VO2max, and cardiovascular and respiratory function.

47
Q
A

Basic Sports Science (7 decks)

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