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Science of sport > Nutrition > Flashcards

Nutrition Flashcards

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1
Q

What is nutrition ?

A

The process by which living organisms take in and use food for the maintenance of life and growth

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2
Q

Name the four Macronutrients

A

Protein, fat, carbohydrate and alcohol

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3
Q

Name the three Micronutrients

A

Vitamins, Minerals and Trace elements

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4
Q

How is energy expressed ?

A

Kilojoule

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5
Q

Which nutrient is the most energy dense ?

A

Lipids

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6
Q

Formula for metabolisable energy

A

(Gross energy in food) - (energy lost in excretions)

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7
Q

What is carbohydrates composed of ?

A

Carbon, Hydrogen and Oxygen

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8
Q

Types of carbohydrates

A

Monosaccharides, Oligosaccharides and Polysaccharides

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9
Q

Glucose, Fructose and Galactose are all what type of carbohydrates ?

A

Monosaccharides

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10
Q

Polysaccharides ??

A
  • Starch~ most important dietary source of carbs (seeds, corn, grains of bread cereal and pasta)
  • Fibre~ non-starch, structural (oats, fruit, veg and potatoes)
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11
Q

Role of CHOs in body

A

Energy source

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12
Q

What do we do to things we can’t digest ?

A

excrete

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13
Q

Ratio of hydrogen to oxygen is high in what ?

A

Lipids

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14
Q

Lipids is a general term that includes…

A

Oils, Fats and waxes

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15
Q

3 types of lipids

A
  1. Simple Lipids - Triacylglycerols are the most common, composed of 3 fatty acids and a glycerol (main form of fat stored in ADIPOCYTES)
  2. Compound Lipids - Triacylglycerol components combined with other chemicals
  3. Derived - substances derived from simple and compound fats
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16
Q

Types of fatty acids

A

Saturated fatty acids (single) and Unsaturated fatty acids (double)

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17
Q

Whats the recommended dietary fat intake ?

A

<35% of total energy intake

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18
Q

Role of fat

A

Energy source and reserve
Thermal insulation
Hunger depressor

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19
Q

Two types of proteins

A

Complete proteins- contain all the essential amino acids

Incomplete proteins - lack one or more of the essential amino acids

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20
Q

Recommend protein intake

A

15% of total energy intake

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21
Q

Role of protein in the body

A

Amino acids are major building blocks for synthesising tissue

  • hormones
  • enzymes
  • structural
  • muscle protein
  • energy source
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22
Q

Can we make vitamins ??

A

Nope, we must consume them

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23
Q

Micronutrients - how much is required for normal health and function ?

A

Needed in very small amounts but are essential

24
Q

What are key regulations in metabolic reactions ?

A

Vitamins, however not providing energy

25
Q

The two classifications of vitamins…

A
  1. Fat soluble - stored (A, D, E, K)

2. Water-solube - don’t store, if don’t use excreted, therefore must be consumed regulated

26
Q

How many vitamins ?

A

13

27
Q

Role of vitamins

A

Functions;

  • Hormones
  • Antioxidants
  • Mediators of cell signalling and regulators of ell and tissue growth and differentiation
28
Q

Why is it bad to have a deficiency in vitamins ?

A

They can be involved in many functions so if you have a deficiency then it can effect many functions in the body making it more serious than expected.

29
Q

Antioxidant

A

Molecule capable of slowing or preventing the oxidation of other molecules

30
Q

Oxidation

A

Chemical reaction that transfers electrons from substance to oxidating agent

31
Q

Free radicals

A

Unstable, chemically reactive molecule or fragment

-Accumulation increases potential for cellular damage

32
Q

How much body mass is minerals ?

A

4%

33
Q

Role of minerals

A

Provide structure in forming bones and teeth

34
Q

What does calcium do ?

A

Calcium with phosphorus is extremely important as it;

  • Forms bones and teeth
  • Needed for muscle,hearth and digestive system
  • Function of blood cells
35
Q

Iron is an important part of…

A

Hemoglobin, Myoglobin and Cytochromes

Aids in transport diffusion of oxygen

36
Q

What is sodium, potassium and chlorine collectively called ?

A

Electrolytes- remain dissolved in body fluids as ions

37
Q

What is lost in sweat ?

A

Minerals

38
Q

Obesity

A

Excess body fat has accumulated

39
Q

What BMI is considered obese ?

A

> &= 30

40
Q

Causes of obesity

A

Genetics and lifestyle are contributing factors however there is no single factor

41
Q

Therapy options for obesity

A 
Activity - Diet, Exercise
Inactivity - Cognitive behavioural therapy 
(combination appears most effective)
~Drugs
~Surgury
42
Q

Name the three types of Cardio Vascular Disease

A
  1. Cardio Heart Disease
    - heart attack
  2. Stroke - sudden loss of brain function
  3. Peripheral Vascular Disease
    - aorta
43
Q

What is cancer ?

A

Uncontrolled cell growth

Regulation of all cells has been over run

44
Q

Why is the number of cases from cancer increasing more throughout the years and is expected to increase more in years to come ?

A

As a result from the increased number of old people

45
Q

Function of nutrients for training

A
  1. Promote growth and development
  2. Provide energy
  3. Regulate metabolism
46
Q

What is the main fuel used by muscle at low exercise intensities ?

A

Fat

47
Q

When intensity increases what become the main fuel used by the muscles ?

A

Carbohydrates

48
Q

What does energy depend on ?

A

Volume of training

49
Q

Not eating sufficient CHO - what happens ?

A

Muscle and liver energy won’t be replaced
Lower energy levels - fatigue
Reduce alertness

50
Q

Protein supplements ?

A

Not required in athletes with a balanced diet

51
Q

What does loss of fluid depend on ??

A

Genetics, Body size, Fitness, Temp and humidity of surroundings and Duration and intensity of exercise

52
Q

How does glucose and water influence one another’s uptake ?

A

Large fluid volume impairs CHO uptake

Concentrated sugar solutions impair fluid replacement

53
Q

What are isotonic drinks good for ?

A

Ideal for rehydrating and refuelling - only should be consumed in tense activity

54
Q

What are the reasons to why the death rate from CHD has fallen across the whole of the UK ?

A

~Clinical improvements
~Better advice
~Health service is simnifically enhanced in this time period

55
Q

What is the Scottish diet low in ?

A

Vitamin E, C and fibre

56
Q

What is the Scottish diet high in ?

A

Saturated fats and salts and sugars

Science of sport (1 decks)

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