nutrition

Question 1

what are micro nutrients?

Answer 1

nutrients needed in small amounts

Question 2

examples of micronutrients

Answer 2

Vitamins (A, D, E, K, B, C)

Minerals (Calcium, Iron, etc.)

Question 3

what are macronutrients?

Answer 3

nutrients needed in large amounts

Question 4

examples of macronutrients

Answer 4

Water
Carbs
Fats
Protein

Question 5

why do I need water?

Answer 5

makes up plasma: dissolves nutrients and wast in the blood

makes up cytoplasm: dissolves enzymes needed for all cell processes

regulates body temp

Question 6

how many calories are in water?

Answer 6

0(no carbon)

Question 7

can the body store extra water?

Answer 7

no

Question 8

how many L of liquid are needed per day?

Answer 8

1-2L

Question 9

how much water should one drink 2 hrs before a workout?

Answer 9

2 cups

Question 10

how much water should one drink during a workout if the workout is >60?

Answer 10

1 cup for every 1/2 hour of exercise

Question 11

how much liquid should one drink during a workout if the workout is <60?

Answer 11

1 cup sports drink every 1/2 hour of exercise

Question 12

how much water should one drink after a workout if the workout is >60?

Answer 12

2 cups in the first 2 hours after the workout

Question 13

how much liquid should one drink after a workout if the workout is <60?

Answer 13

2 cups fluid recovery drink with a 4:1 ration of sugar:protein(i.e. chocolate milk)

Question 14

what is Hyponatremia?

Answer 14

diluting blood with too much water

Question 15

what are carbohydrates found in?

Answer 15

grains, fruits, vegetables, sugar

Question 16

what is the chemical structure of a carbohydrate?

Answer 16

C6H12O6

Question 17

what is a simple carbohydrate?

Answer 17

sweet taste
simpler chemical structure
high glycemic index

Question 18

what is a complex carbohydrate?

Answer 18

complex structure
Low glycemic index

Question 19

what are carbs needed for?

Answer 19

1st choice in the body to make ATP

the only choice for the brain to make and burn ATP

Question 20

where does body store carbs?

Answer 20

1st- in muscles as glycogen
2nd- in liver as glycogen
3rd- under skin as fat

Question 21

process of carb loading

Answer 21

1- deplete muscle and liver glycogen by restricting carbs and exercising heavily for 3 days

2- supersaturate glycogen stores by increasing carbs and decreasing exercise for 3 days

3- compete 1 day later

Question 22

what macromolecule is a triglyceride

Answer 22

fat(lipids)

Question 23

what is a triglyceride?

Answer 23

glycerol molecule and 3 fatty acids

Question 24

do saturated fats have any double bonds(bends)?

Answer 24

no

Question 25

do monounsaturated fats have any double bonds(bends)?

Answer 25

1

Question 26

do polyunsaturated fats have any double bonds(bends)?

Answer 26

2+

Question 27

which is solid at room temp?

Answer 27

saturated

Question 28

which is liquid at room temp?

Answer 28

unsaturated(bends)

Question 29

what is fat needed for?

Answer 29

cell membranes organ protection insulation bodys #2 choice for energy long term energy storage

Question 30

why is too much saturated and trans fat bad?

Answer 30

can cause blockages in arteries

Question 31

what food is protein found in

Answer 31

animal products beans soy nuts seeds tofu

Question 32

what is a protein?

Answer 32

a chain of amino acids

Question 33

what is the amino acids structure?

Answer 33

R group on bottom or top amino group on left or right carboxyl group on left or right hydrogen on top or bottom

Question 34

how many variants of the R group are there

Answer 34

20

Question 35

how many amino acids out of 20 are essential?

Answer 35

9

Question 36

why is protein necessary?

Answer 36

enzymes, hormones, collagen, muscle, hair, finger nails, etc body's last choice to burn energy

Question 37

what is BMR

Answer 37

basal metabolic rate

Question 38

what are influences on BMR

Answer 38

gender muscle mass age height weight genetics

Question 39

how many calories do men need per day

Answer 39

3000cal/day

Question 40

how many calories do women need per day

Answer 40

2400 cal/day