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Ex Phys > Nutrition (1) > Flashcards

Nutrition (1) Flashcards

1
Q

Three macronutrients

A

Carbs
Lipids
Proteins

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2
Q

Three classifications of carbs

A

monosaccharides
Oligosaccharides
Polysaccharides

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3
Q

Three types of monosaccharides

A

Glucose
Fructose
Galactose

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4
Q

Pros of monosaccharides, the basic unit of a carb

A

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

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5
Q

Glycogen = storage carb where?

A

Muscle and liver

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6
Q

What provides the major carb supply for active muscles ?

A

Muscle glycogen

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7
Q

Carb’s role in the body

A
  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
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8
Q

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

A

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

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9
Q

Intense short duration exercises uses mainly what fuel source?

A

Glycogen

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10
Q

Moderate and prolonged exercises mainly uses what fuel source?

A

Fat

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11
Q

How does a carb-deficient diet effect the body ?

A

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

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12
Q

Lipids are synthesized by what?

A

Plants and animals

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13
Q

Three main lipid groups

A

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

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14
Q

When does lipolysis occur?

A
  1. Low to moderate intensity physical activity
  2. Low-calorie dieting or fasting
  3. Cold stress
  4. Prolonged exercise that depletes glycogen reserve
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15
Q

Lipids four major roles in the body

A
  1. Energy source and reserve
  2. Protect vital organs
  3. Thermal insulation
  4. Vitamin carrier and hunger suppressor
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16
Q

How do lipids serve as an energy source and reserve?

A

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

17
Q

Define proteins:

A

Linked amino acids
16% nitrogen
Peptide bonds

18
Q

Essential amino acids

A

Indispensable

Body cannot synthesize them so they must be consumed in food

19
Q

Nonessential amino acids

A

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

20
Q

Complete proteins

A

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

21
Q

Incomplete proteins

A

Lack one or more essential amino acids

22
Q

Three major sources of body protein

A

Blood plasma
Visceral tissue
Muscle

23
Q

What modes of exercise induce protein breakdown

A

Most

24
Q

Recommended carb intake

A

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

25
Q

Lipid intake numbers

A

20-35% daily cals

26
Q

Biological function of vitamins

A

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

27
Q

Role of minerals in body systems

A

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

28
Q

Body’s most abundant mineral?

A

Calcium

29
Q

Six principles to promote bone health through exercise

A
  1. Specificity
  2. Overload
  3. Initial values
  4. Diminishing returns
  5. More is not necessarily better
  6. Reversibility
30
Q

Exercise induced anemia -why?

A

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

31
Q

Six functions of water in the body

A
  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
32
Q

Atwater General factors purpose?

A

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

33
Q

Average Atwater values

A

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

34
Q

Why is nutrition important?

A

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

Ex Phys (9 decks)

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