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Muscles level 3 Anatomy > Nutrition > Flashcards

Nutrition Flashcards

1
Q

Name the micronutrients

A

Vitamins and minerals

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2
Q

What percentage of total calories should come from fats?

A

<35%

11% saturated
13% monounsaturated
6.5% polyunsaturated

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3
Q

Essential fatty acids are precursors for which molecules?

A

Prostaglandins

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4
Q

Which foods are rich in Omega-3s?

A

Fish oil - need 1-1.5g per day

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5
Q

Which foods are rich in Omega-6s? (Linoleic acid)

A

Seeds, nuts, DGV, corn oil, soya beans

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6
Q

How many essential amino acids are there?

A 
8 
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine 
Threonine
Tryptophan 
Valine
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7
Q

What % of to all calories should come from protein?

A

10-15%

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8
Q

What mass of protein should you have per kg of body mass if you are:

a) sedentary
b) endurance training
c) strength training

A

a) 0.8g
b) 1.2-1.4g
c) 1.4-1.8g

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9
Q

How quickly are glycogen stores depleted if you are doing moderately hard endurance training?

A

60-90mins

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10
Q

What is gluconeogenesis?

A

Protein converts to glucose

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11
Q

What is ketosis?

A

When the body doesn’t have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones (acidic).

Ketoacidosis- tiredness, headache, thirst, urination

Late stage Ketoacidosis- nausea, increase BR, fruity breath, fever, unconsciousness

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12
Q

Which substance is toxic to brain cells?

A

Ammonia

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13
Q

What is fibre?

A

Indigestible carbs

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14
Q

Name the two types of digestible carbs

A

Simple

Complex

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15
Q

How much % of calories should be carbs?

A

50%

40-70% range

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16
Q

How much fibre should we consume each day (in grams)?

A

18g

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17
Q

What is the glycaemic index?

A

Response to 50g of carbs from a food

<55 low
56-69 med
70+ high

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18
Q

What is the glycaemic load?

A

Available carbs in one serving

GL = (GI x amount of carb)/100

10= low
11-19=med
20+=high

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19
Q

Name the two types of fibre and give examples of foods.

A

Soluble - oats, beans, fruit/veg

Insoluble - bran

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20
Q

What are the advantages of soluble and insoluble fibre?

A

Soluble - lower blood cholesterol, partially digested by bacteria

Insoluble- holds water in digestive tract, prevents constipation, haemorrhoids and diverticulosis, colon cancer

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21
Q

State a disadvantage of eating too much fibre

A

Can bind to Zn/Ca and prevent absorption

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22
Q

Which vitamins are fat soluble?

A

A,D,E,K

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23
Q

What are the alternative names for each of the vitamins?

A 
A- retinol/carotenoids 
B1 - thiamine
B2- riboflavin
C- ascorbic acid
D- cholecalciferol 
E- tocopherols/tocotrienols
K-phylloquinone

Also: niacin and folate

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24
Q

Give examples of foods that are rich in each of the vitamins.

A

A - diary, DGV, orange F/V, fish oils, liver
C- F/V, dairy, liver
D - fish oil, dairy
E - dairy, DGV, nuts
K - DGV, fish, liver, fruit (produced by bacteria)
B1 - wholegrain, meat, flour, cereals
B2 - milk, eggs, GV
Niacin- meat
B6 - beef, fish, poultry, eggs, wholegrain
B12- milk, meat, eggs
Folate - liver, yeast, GLV

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25
Q

What are each of the vitamins useful for?

A

A - growth/repair, membranes, vision, antioxidant
C- connective tissue, absorption Fe, antioxidant
D - bones/teeth, absorption Ca
E - antioxidant, protects fat-soluble vits & RBC
K - blood clotting
B1 - nervous system, heart
B2- energy, Fe metabolism, membranes
Niacin- energy, nervous system, membranes
B6 - maintain homocysteine levels
B12-nervous system, cell division, blood cells
Folate- nervous system, cell division, blood cells, neural tube development

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26
Q

Give examples of deficiency diseases.

A 
A- vision/growth
C- scurvy
D- rickets/osteomalacia 
E- aging/wrinkles
K- haemorrhages
B1- Beri-beri (nervous system) 
B2- dry skin mouth/nose
B6- risk CVD
B12- anaemia
Folate- neural tube defects, anaemia
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27
Q

Which vitamins are enzyme co-factors?

A

B and C

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28
Q

Name the macro minerals

A

Sodium
Potassium
Calcium

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29
Q

Give functions of various minerals

A

Fe - haemoglobin ferrous(haem), ferric (non-haem)
Zn - enzymes, growth, nervous system, blood clotting, wound healing, thyroid function, sperm maturation
Na - regulates water in blood
Ca - muscle contraction, hormones, nervous system, bones
K - water/electrolyte balance
Se - antioxidant

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30
Q

How much salt is recommended per day?

A

3g

Government guidelines say 6g target

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31
Q

Name some phytochemicals.

Why are they useful?

A

Carotenoids
Flavonoids
Isoflavenoids

Lower cholesterol
Increase immunity
Increase gut bacteria
Fight cancer

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32
Q

What can cause hyponatremia? What is the result?

A

Too much water drunk

Too little Na, headache, confusion, spasms, weakness/nausea, cerebral oedema

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33
Q

What are the consequences of dehydration?

A 
2% dehydration 
3% - reduced blood flow, kidney function affected, dry mouth, headache, reduced performance 
4% - hard muscular work <20-30%
5% - heat exhaustion 
7% - hallucinate
10% - heat stroke/death
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34
Q

What is malodextrin?

A

Glucose polymers 4-24 long

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35
Q

How much glucose is in an isotonic drink?

A

4-8g/100ml

36
Q

Which types of drinks are ergogenic aids?

A

Caffeine

37
Q

How many calories does alcohol contain per g?

A

7kCal/g

38
Q

How many units of alcohol are advisable?

A

21 males
14 females

Per week

39
Q

How much is a unit of alcohol?

A

1/2 pint 3.5%
25ml 40%
125ml 9%

40
Q

How long is the stomach?

How much volume does it hold?

A

15-30cm

50ml up to 4l

41
Q

How many layers of smooth muscle in stomach?

A

3

42
Q

Which hormone controls acid secretion by the stomach?

A

Gastric

43
Q

How long does the stomach churn food for?

A

5 hrs

44
Q

Name the parts that make up the 25ft of the small intestine.

A

Duodenum
Jejunum
Ilium

45
Q

What do these stand for?

DRV
RDI
RDA
EAR
GDA

BMR
PAF/L

A 
Dietary reference values
Recommended daily intake
Recommended daily amount
Estimated average requirement
Guideline daily amounts

Basal metabolic rate
Physical activity factor/level

46
Q

How much saturated fat (in grams) is recommended for males and females?

A

30g males

20g females

47
Q

How much mass of fibre is recommended for 2-5yr olds?

A

15g per day

48
Q

How much protein % should be in a weight-loss diet?

A

20%

49
Q

What are the portion sizes?

A

Adult -80g
Children - palm hand

Small fruit - 2 or more
Medium fruit - 1 piece
Dried fruit - 30g

50
Q

What does the Schofield calculation calculate?

A

Calories per day taking into account gender and activity levels

51
Q

How do we calculate BMI?

A

Kg/(m x m)

52
Q

Which ranges of BMI are underweight, normal, underweight and obese?

What % of the UK population are within these categories (2009)?

A

Normal 18.5-24.9
Overweight 25.0-29.9
Obese 30.0+

24% obese
38% overweight

53
Q

How much fruit juice should we drink?

A

<150ml

54
Q

What waist circumference would be considered high or very high risk for females/males?

A

High
Females 90-109cm
Males 100-120cm

Very high
Females >110cm
Males >120cm

55
Q

What is NIDDM?

A

Non-insulin dependent diabetes mellitus

56
Q

What do plasma lipoproteins do?

A

Transport triglycerides and cholesterol

HDLs - made in liver get free cholesterol from blood and excrete in bile

LDLs - damage blood vessels

57
Q

What cholesterol levels do the BHF recommend that people aim for?

A

Total <5mmol/l
LDL <3mmol/l
HDL >1mmol/l
TG <1.7mmol/l

Risk ratio is 1:6, normally 1:3 and exercise can reduce to 1:1

58
Q

What % of coronary arteries blocked results in death?

A

5%

59
Q

How many fat cells are there?

A

30-50 billion (each)

60
Q

What is fat cell hyperplasia?

A

The laying down of more fat cells

Year 1-2
Puberty
Full fat cells

61
Q

What is hyperplastic adiposity?

A

Development of fat cells through hyperplasia may have 70-100 billion cells - permanent obesity

62
Q

What does leptin do?

What does ghrelin do?

A

Leptin - speeds metabolism, suppresses appetite

Ghrelin - stimulates hunger (in stomach)

63
Q

What exercise does the ACSM recommend for weight loss?

A

150-250mins moderate exercise per week

Should lose 8-12kg in 12 weeks

64
Q

What activity levels are recommended by the start active, stay active report?

A

<5s - 180mins per day (when walking)

5-18yrs - 60-several hours per day of moderate-vigorous
3 days per week of muscle/bones strengthening

19-64yrs and 65+ - 150 mins per week of moderate-vigorous
2 days per week of muscle/bones strengthening

65
Q

What do eicosanoids do?

A

Dilate blood vessels, increase flow

66
Q

What effects can amphetamines have?

A 
Fat burning
Arrhythmia 
Increase BP
Depression
Nervousness
Insomnia
Heart attack/stroke
67
Q

Which mineral is found in appetite suppressing gum?

A

Chromium

68
Q

What % of athletes have disordered eating?

A

62%

69
Q

What does training do to the percentage of fat burned?

A

Usually 50:50 carbs:fat but is increase proportion from fat with training.

70
Q

How long do glycogen stores last?

A

Liver 60-100g 240-400kCal
Muscle 200-400g 800-1600kCal

Moderate to hard exercise is 60-90mins
Day to day lasts 4-5hrs

Cannot be transferred from different muscle cells

71
Q

When should you refuel/fuel?

A

If 90mins+ training
20g carb/30 mins

Refuel <2hrs post exercise - 15mins optimal

2hrs before light meal
4hrs before large meal

1g carb/kg body weight

Carb loading - week before 7-12g/ kg body wt

72
Q

How much lean muscle can be gained per month?

A

0.5-1.0kg per month

73
Q

What effect do hormones have on energy stores?

A

Adrenaline/noradrenaline
Cortisol

Release energy
Increase cardiac output
Suppress insulin activity

74
Q

What does glycogen synthetase do?

A

Enzyme levels stay high for a few hrs post exercise to synthesise glycogen

75
Q

What is the rate of glycogen replenishment?

A

5-7% per hour (17-20hrs)

76
Q

What % of muscle is protein?

A

22%

77
Q

How much water should be consumed prior to exercise?

A

500ml 2hr before and the 100-150ml every 15mins

78
Q

Give examples of some religious dietary practices.

A

Islam - only Halal meat, no pork , Ramadan fast sunset-sunrise

Hindu & Buddhist - veg/vegan

79
Q

What must be included on food labels in EU?

2011 rules introduced
2016 became mandatory

A 
Country
Font size
Allergens
Caffeine
% water
Veg oil type

kCals in alcoholic drinks

GM 2004 - unless just produced using GM tech
Trans fat % only if advertised as low TF

80
Q

What must be labelled as organic?

A

If DEFRA approved and has >95% organic ingredients.

Otherwise just listed in ingredients.

81
Q

What is EFSA?

A

European food safety authority

82
Q

What are low-, medium- and high- fat foods?

A

Low fat <30% fat
Medium 30-40%
High 45%

83
Q

What should be included in a food diary?

A 
Time
Food 
Amount
Activity 
Recommendations
84
Q

Describe the stages of change model

A 
Precontemplation - no awareness
Contemplation - aware of problem
Preparation- make a change <3 months
Actions - strategies in place
Maintenance - 6-12 months
Termination - not in old habits
Relapse - old habits
85
Q

What can trans fats appear on labels as?

A

Hydrogenated vegetable oils

86
Q

Which chemical are all steroid hormones derived from?

A

Cholesterol

87
Q

How many glasses of water are recommended to be drunk daily?

A

6-8 glasses

Muscles level 3 Anatomy (3 decks)

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