Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

intro to exercise prescription > nutrition > Flashcards

nutrition Flashcards

1
Q

calorie

A

measured in kcals; heat energy required to raise the temp of 1 gram of water by 1 degree Celsius; used to quantify the energy conveyed through food

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

coefficients of digestibility

A

proportion of food digested compared to what is actually absorbed and used by the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

thermic effect of food

A

energy expenditure above resting measures due to the cost of processing and storing food as fuel

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

energy-yielding nutrients

A

macronutrients which provide the body w/ caloric energy; carbs, protein, fats

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

non-energy-yielding nutrients

A

micronutrients that regulate bodily homeostasis; minerals, vitamins, and water

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What is the Atwater Energy Value for carbohydrates?

A

4 kcal per gram

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What is the Atwater Energy Value for fat?

A

9 kcal per gram

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What is the Atwater Energy Value for protein?

A

4 kcal per gram

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What is the Atwater Energy Value for alcohol?

A

7 kcal per gram

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Estimated Average Requirement (EAR)

A

intake level estimated to meet the requirement of half the healthy individuals in a particular group; is used to develop a recommended daily allowance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Recommended Daily Allowance (RDA)

A

intake level sufficient to meet the requirement of 97-98% of healthy individuals in a particular group

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Adequate Intake (AI)

A

recommended average daily intake level within a group of people

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Tolerable Upper Intake Level (UL)

A

the highest intake level for a nutrient that is likely to pose no risk of adverse health effects to nearly all individuals in the general population

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Dietary Reference Intake (DRI) Values

A

values reflect research on nutrient intake levels that prevent deficiency or disease as well as levels that may be too high and cause toxicity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

monosaccharides

A

simplest form of carbohydrates (CHOs) that include the simple sugars glucose, fructose, and galactose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

disaccharides

A

simple CHO that is formed when two monosaccharides bond

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

examples of disaccharides?

A

sucrose, lactose, maltose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

polysaccharides

A

complex CHOs composed of long chains of monosaccharides; one of the healthiest forms of CHOs in the diet

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

examples of polysaccharides?

A

cellulose, glycogen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

starch

A

storage form of CHOs in plant-based food consisting of chains of sugars which can be easily digested and used for energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

fiber

A

a non-starch polysaccharide that is vital to digestive health, disease prevention, and weight management

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What is the recommended daily intake of fiber?

A

<2 kcals/g; RDA = 20-35 g per day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

soluble fiber

A

a type of fiber that attracts water and turns to gel during digestion, slowing the release of energy and making it useful for blood glucose regulation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Where can you get your soluble fibers?

A

oats, barley, nuts, seeds, beans, and some fruits

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

insoluble fiber

A

a type of fiber that adds bulk to stool and helps food pass more quickly through the intestines for improved digestive health and removal of carcinogens

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

Where can you get your insoluble fibers?

A

wheat bran, vegetables, seeds, and various whole grains

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

carcinogenic

A

a substance that has the potential to promote cancer within the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

What are the benefits to having fiber in your diet?

A

adds bulk (satiety), has lower glycemic index, allows for increased intestinal mobilization, increased thermic effect of food, decreased circulation of cholesterol + triglycerides

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

What is the RECOMMENDED daily intake for sugar?

A

<10% of total kcals

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

What is the estimated YEARLY consumption of sugar in the U.S.?

A

> 100 POUNDS of sugar annually

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

High sugar intake is associated with what conditions?

A

metabolic disruption, obesity, systemic inflammation, diabetes, cortisol, hyperlipidemia, and arthritis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

glycemic index

A

blood glucose-raising potential of food that is measured w/ 100 as the reference point for glucose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

glycemic response

A

the impact of food or meal on blood glucose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

glycemic load

A

glucose-raising potential + total CHO content

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

glycemic load formula?

A

GL = (GI x g of CHO) / 100

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

hunger

A

a biological need to eat in response to declining blood sugar

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

appetite

A

a psychologically-driven desire to eat; can be expedited by planning meals too far apart and other visual or environmental cues

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

protein-sparing mechanism

A

term that describes the processes that occur within the body to avoid protein conversion into energy as this is detrimental to metabolism and health

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

What factors can impact CHO sufficiency?

A

poor food selections, high-protein diets, reduced caloric intake, starvation, fasting, intentionally restricting CHOs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
40
Q

ergogenic aid

A

any substance, mechanical aid, or training method that improves sport performance; aka pharmacologic aids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
41
Q

For a product to be sold as a dietary supplement, what must it contain?

A

one or more of the following: a vitamin, a mineral, a herb/botanical, an amino acid, a dietary substance for use by humans to supplement diet by increasing dietary intake, a concentrate/metabolite/constituent/extract

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
42
Q

What distinguishes a drug from a dietary supplement?

A

how they are linked to the FDA in regards to approval for safety, effectiveness

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
43
Q

What are anabolic steroids?

A

synthetic derivates of testosterone

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
44
Q

What results from elevated levels of testosterone?

A

stimulation of protein synthesis, which thus results in improving muscle size, body mass, strength, and, in some cases, increased efficiency of the nervous system

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
45
Q

insulin

A

a hormone that facilitates in the uptake of glucose and amino acids into the cells

46
Q

When injected, what are some of the adverse effects of insulin?

A

possible development of insulin-dependent diabetes in a formerly healthy athlete; coma or immediate death

47
Q

human growth hormone

A

a hormone that stimulates bone + skeletal muscle growth, helps maintain blood glucose levels, and stimulates release of fatty acids from fat cells

48
Q

erythropoietin

A

aka EPO; a hormone that, upon, injection, is associated with elevated hematocrit and hemoglobin

49
Q

beta-adrenergic agonists

A

hormones that can increase lean mass and decrease stored fat

50
Q

beta-blockers

A

hormones that can reduce anxiety and tremors during athletic/sport performance

51
Q

What is the difference in lipids vs. triglycerides?

A

lipids = fats
triglycerides = fatty acids used for energy

52
Q

simple lipids

A

basic fatty acids, including oils + triglycerides

53
Q

compound lipids

A

lipids combined with other substances, like lipoproteins

54
Q

derived lipids

A

substances derived from simple or compound lipids following hydrolysis, like cholesterol

55
Q

What vitamins are fat-soluble?

A

Vitamins A, D, E, and K

56
Q

What are vital fats?

A

the fats that coat and go around our organs to protect, pad them

57
Q

What happens if fat-soluble vitamins are not stored properly?

A

these vitamins are not used by the body

58
Q

What does our body do with excess calories?

A

it stores that into adipose/fat tissue for energy

59
Q

functions of lipids/fats

A

hormone + cholesterol transport; vitamin + energy storage; nerve + cell membrane integrity; temp. regulation; organ protection/padding; communication of energy needs; significant energy provision

60
Q

What are the four types of DIETARY fats?

A

monosaturated fat, polyunsaturated fat, and saturated fat, trans fat

61
Q

monounsaturated fat

A

healthy fats that do no increase the risk for heart disease

62
Q

Examples of monounsaturated fat?

A

avocados; canola oil; olive oil; peanut oil + other nuts

63
Q

polyunsaturated fat

A

healthy fats that provide important physiological benefits; includes omega-3 and omega-6 fatty acids

64
Q

examples of polyunsaturated fat?

A

safflower oil, corn oil, sunflower oil, cottonseed oil, soybeans, fish

65
Q

saturated fat

A

fat which does serve important physiological roles, but when consumed in excess can increase the risk for heart disease

66
Q

dietary goal when it comes to saturated fats?

A

should be <10% of total calories

67
Q

trans fat

A

unhealthy manufactured fats used to improve the flavor or consistency of natural fats in a product; known to significantly increase the risk for heart disease

68
Q

dietary goal when it comes to trans fat?

A

<1% of total calories

69
Q

What are the profound effects of consuming trans fat?

A

increasing LDL cholesterol; increasing serum triglycerides; reducing HDL cholesterol; increasing the risk for heart disease

70
Q

dietary cholesterol

A

not essential to consume b/c body produces ~70% of cholesterol needs; can get it from eggs, red meat, and shellfish

71
Q

function of cholesterol?

A

forms membranes, hormones, bile, and Vitamin D

72
Q

Recommended dietary intake of fat?

A

recommended to keep total fat intake to less than or equal to 30% of total calories

73
Q

Recommended dietary intake of monounsaturated fat?

A

> 50% of total FAT intake

74
Q

recommended dietary intake of polyunsaturated fat?

A

up to 30% of total FAT intake

75
Q

dyslipidemia

A

abnormally high cholesterol or lipid in the blood

76
Q

protein

A

macronutrient that serves thousands of bodily processes and comprised of amino acids

77
Q

non-essential amino acids

A

amino acids that are produced in the body; alanine, asparagine, aspartate, glutamate, and serine

78
Q

essential amino acids

A

9 amino acids that cannot be produced within the body and must be consumed in the diet; histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine

79
Q

complete protein

A

protein that contains adequate quantities of all 9 essential amino acids

80
Q

examples of complete proteins?

A

meat, chicken, eggs, fish, milk, soy, quinoa

81
Q

incomplete protein

A

a protein that lacks one or more of the essential amino acids and can be combined to get all essential AA’s

82
Q

examples of incomplete proteins?

A

beans, seeds, nuts, many vegetable and grain sources

83
Q

relationship b/w protein and energy?

A

protein can optimize post-training recovery, but can’t replace carbs/fat role in efficiently providing energy needs for the body

84
Q

RDA for protein?

A

10-15% of total kcals

85
Q

protein for lean mass gains?

A

add 30-50 grams, or about 200 kcals, to RDA, spaced out every 3-4 hours

86
Q

whey

A

type of protein that breaks down and enters the bloodstream quickly, so best to consume after exercising

87
Q

Who uses anabolic steroids?

A

athletes from high school to Olympic level; most users are looking to improve appearance, not involved in sports

88
Q

What is the relationship b/w anabolic steroids + muscle mass and strength?

A

w/ steroid use, increases in muscle protein synthesis = likely responsible for increases in lean body mass

89
Q

prohormones

A

precursors to actual testosterone; not recommended

90
Q

What are the psychological effects of using anabolic steroids?

A

changes in aggression, arousal, and irritability

91
Q

efficacy of HCG?

A

little research w/ athletes on HCG; in healthy elderly persons and children + adults w/ deficiencies, shows improvement in lean body tissue w/ decreases in body fat

92
Q

What health risks are associated w/ injections of EPO?

A

increased risk of blood clotting, elevated SBP, compromised thermoregulatory system, dehydration during aerobic endurance events

93
Q

essential amino acids as a dietary supplement?

A

can augment muscle protein synthesis in healthy human subjects

94
Q

What is important to know about the branched-chain amino acid leucine?

A

it is a key regulator in stimulation muscle protein synthesis b/c it directly activates Akt/mTOR pathway in skeletal muscle, which is key in skeletal muscle protein synthesis

95
Q

What are the claims that are often attributed to using arginine as a supplement?

A
  1. elevation in nitric oxide levels
  2. increase in muscle blood flow
  3. improvement in exercise performance
96
Q

beta-hydroxy-beta-methylbutyrate (HMB)

A

a dietary supplement that is most effective when an adequate training stimulus is provided

97
Q

Training stimulus requirements for untrained + HMB?

A

HMB - does not likely require high-volume training

98
Q

Training stimulus requirements for trained individuals + HMB supplementation?

A

likely requiring a high-intensity, high-volume resistance training program for HMB supp. benefits to be realized

99
Q

What are 3 types of nutritional muscle buffers?

A
  1. beta-alanine
  2. sodium bicarbonate
  3. sodium citrate
100
Q

L-carnitine

A

no clear efficacy shown when used as an ergogenic aid for increasing lipid oxidation, but may enhance recovery from exercise

101
Q

Why is creatine so important as a supplement to exercise?

A

the ability to rapidly rephosphorylate ADP is dependent on enzyme creatine kinase + availability of creatine phosphate w/in muscle

102
Q

Effect of creatine supplementation?

A

increases creatine content of muscles by around 20% BUT saturation limits exist

103
Q

Key point w/ creatine supplementation?

A

it has been shown to increase maximal strength, power, and lean body mass in BOTH trained and untrained. it is also safe + relatively inexpensive

104
Q

Body mass changes + creatine supplementation?

A

prolonged supplementation is generally associated w/ increased body weight, especially increases in fat-free mass

105
Q

What are some adverse effects to know w/ creatine supplementation?

A

no SIGNIFICANT side effects; only concerns are involved w/ gastrointestinal disturbances + strain on kidneys

106
Q

efficacy of caffeine as a dietary supplement?

A

increases time to exhaustion; effects on sprint/power performance unclear

107
Q

What are the adverse effects related to caffeine?

A

anxiety, GI disturbances, restlessness, insomnia, tremors, heart arrhythmias, increased risk for heat illness, addiction

108
Q

efficacy of preworkout energy drinks?

A

effective for increasing resistance training volume performance; not responsive for other types of anaerobic exercise

109
Q

adverse effects for pre-workout energy drinks?

A

same potential adverse effects since caffeine is present in these drinks

110
Q

efficacy of ephedrine as a dietary supplement?

A

effective ONLY in combination w/ caffeine; improves aerobic endurance performance

111
Q

adverse effects for ephedrine?

A

many adverse effects, including death, which is why it is banned by most athletic governing bodies, including the IOC

112
Q

citrus aurantium

A

believed to contribute to appetite suppression, increased metabolic rate, and lipolysis; significant improvements in time to fatigue when combined w/ caffeine or other herbal products

intro to exercise prescription (3 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions