Nutrition (1)

Question 1

Three macronutrients

Answer 1

Carbs
Lipids
Proteins

Question 2

Three classifications of carbs

Answer 2

monosaccharides
Oligosaccharides
Polysaccharides

Question 3

Three types of monosaccharides

Answer 3

Glucose
Fructose
Galactose

Question 4

Pros of monosaccharides, the basic unit of a carb

Answer 4

Become available as an energy source
Form glycogen as an energy source
Convert to fat for later energy use

Question 5

Glycogen = storage carb where?

Answer 5

Muscle and liver

Question 6

What provides the major carb supply for active muscles ?

Answer 6

Muscle glycogen

Question 7

Carb’s role in the body

Answer 7

1. Energy source during intense exercise
2. Protein sparer - helps preserve tissue protein
3. Metabolic primer- serves as primer for fat oxidation
4. Fuel for the central nervous system

Question 8

How much glycogen does the body store as carb?
Muscle?
Liver?

Answer 8

2000kcal body
400g glycogen muscle
90-100g glycogen liver

Question 9

Intense short duration exercises uses mainly what fuel source?

Answer 9

Glycogen

Question 10

Moderate and prolonged exercises mainly uses what fuel source?

Answer 10

Fat

Question 11

How does a carb-deficient diet effect the body ?

Answer 11

Depletes muscle and liver glycogen storage and negatively affects performers in short-term anaerobic and prolonged intense aerobic activities

Question 12

Lipids are synthesized by what?

Answer 12

Plants and animals

Question 13

Three main lipid groups

Answer 13

Simple: major storage form of fat in adipocytes
Compound: lipoproteins and phospholipids
Derived: cholesterol - only exists in animal tissue

Question 14

When does lipolysis occur?

Answer 14

1. Low to moderate intensity physical activity
2. Low-calorie dieting or fasting
3. Cold stress
4. Prolonged exercise that depletes glycogen reserve

Question 15

Lipids four major roles in the body

Answer 15

1. Energy source and reserve
2. Protect vital organs
3. Thermal insulation
4. Vitamin carrier and hunger suppressor

Question 16

How do lipids serve as an energy source and reserve?

Answer 16

Carries large quantities of energy per unit weight
Transports and stores easily
Provides and available energy resource

Question 17

Define proteins:

Answer 17

Linked amino acids
16% nitrogen
Peptide bonds

Question 18

Essential amino acids

Answer 18

Indispensable

Body cannot synthesize them so they must be consumed in food

Question 19

Nonessential amino acids

Answer 19

Body can synthesize from other compounds already I in body tissues at a rate to meet growth and tissue repair needs

Question 20

Complete proteins

Answer 20

Exist in foods that contain all the essential amino acids in the quantity and correct ratio to Maintain nitrogen balance

Question 21

Incomplete proteins

Answer 21

Lack one or more essential amino acids

Question 22

Three major sources of body protein

Answer 22

Blood plasma
Visceral tissue
Muscle

Question 23

What modes of exercise induce protein breakdown

Answer 23

Most

Question 24

Recommended carb intake

Answer 24

Sedentary= 70kg (40-50% cal total)
Physically active = 400-600 kg (60% of daily cals)
Athlete = 70% of daily cals

Question 25

Lipid intake numbers

Answer 25

20-35% daily cals

Question 26

Biological function of vitamins

Answer 26

Serve as essential links and regulators in metabolic reactions Control tissue synthesis and protect the integrity of the cells' plasma membrane

Question 27

Role of minerals in body systems

Answer 27

Provide structure in forming bones and teeth Help to maintain normal bodily function Regulate metabolism by becoming part of enzymes and hormones that modulate cellular activity

Question 28

Body's most abundant mineral?

Answer 28

Calcium

Question 29

Six principles to promote bone health through exercise

Answer 29

1. Specificity 2. Overload 3. Initial values 4. Diminishing returns 5. More is not necessarily better 6. Reversibility

Question 30

Exercise induced anemia -why?

Answer 30

Strenuous training mag create added demand for iron that exceeds it's intake= iron drain = reduced physical performance

Question 31

Six functions of water in the body

Answer 31

1. Serves as the body's transport and reactive medium 2. Nutrients and gases travel in aqueous solution 3. Component of waste product removal 4. Lubricates joints and cushions organs 5. Provides structure and form to the body 6. Plays a vital role in temperature regulation

Question 32

Atwater General factors purpose?

Answer 32

Provide a useful estimate of the net energy value of typical foods and person consumes

Question 33

Average Atwater values

Answer 33

4kcal/g carb 9 kcal/g lipid 4 kcal/G protein 7 kcal/g alcohol

Question 34

Why is nutrition important?

Answer 34

Energy Macronutrients for bodily functions Macronutrients preserve structural and functional integrity of body Too much/few can alter physiology= bad