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Sports Med > Nutrition and Fitness > Flashcards

Nutrition and Fitness Flashcards

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1
Q

Unit to measure energy from food

A

Calorie

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2
Q

With oxygen

A

Aerobic

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3
Q

Rate at which your body converts food energy into the energy that keeps you alive

A

Metabolic

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4
Q

Ability of a body part to move through a full range of motion

A

Flexibility

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5
Q

The ability of the body to carry out daily physical activities without getting out of breath or tired

A

Physical fitness

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6
Q

The ability of the muscle to keep working over a period of time

A

Endurance

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7
Q

Without oxygen

A

Anaerobic

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8
Q

Strengthening/contracting a muscle with no movement

A

Isometric

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9
Q

Strengthening through a full range of motion

A

Isotonic

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10
Q

Strengthening with continuous speed but variable speed, usually a machine

A

Isokinetic

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11
Q

Made of saturated fatty acids, solid at room temp and comes in animal fats

A

Saturated fat

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12
Q

Fats that are made up of unsaturated fatty acids, found in plants and liquid at room temp

A

Unsaturated fats

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13
Q

Type of complex carbohydrate that cannot be digested

A

Fiber

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14
Q

Class of nutrients that contain carbon and are needed in small amounts to maintain health and allow growth

A

Vitamins

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15
Q

Help build new cells and repair existing ones, made up of amino acids

A

Protein

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16
Q

Lipids, fatty or oily substances that don’t dissolve in water, energy giving nutrients

A

Fat

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17
Q

Sugars, starch, simple and complex carbohydrates

A

Carbohydrates

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18
Q

Dissolve in fat. A, D, E, K

A

Fat soluble vitamins

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19
Q

Dissolve in water, not stored in body very well. Vitamin C and B complex

A

Water soluble vitamins

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20
Q

The science or study of food and the ways in which the body uses food

A

Nutrition

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21
Q

Eating disorder that involves self starvation, distorted body image, low body weight

A

Anorexia

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22
Q

Dissolve in water, they hold water in your intestines, help prevent heart disease

A

Water soluble vitamins?

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23
Q

Recommended nutrient intakes that will meet the needs of almost all healthy people

A

Recommended daily values

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24
Q

Recommended daily amounts of a nutrient that are used in food labels to help people see how a food fits into their diet

A

Daily values (DVs)

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25
Q

Class of nutrients that are chemical elements that are needed for certain processes such as enzyme activity and bone formation

A

Minerals

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26
Q

Eating disorder in which an individual repeatedly eats large amounts of food and then uses behavior such as vomiting or using laxative to rid the body of the food

A

Bulimia

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27
Q

Albumin/o

A

Albumin, protein

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28
Q

Aliment/o

A

To nourish

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29
Q

Amyl/o

A

Starch

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30
Q

-ase

A

Enzyme

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31
Q

Cholesterol/o

A

Cholesterol

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32
Q

Cib/o

A

Meal

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33
Q

Expirat/o

A

Breathe out

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34
Q

-ion

A

State or condition

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35
Q

Glyc/o

A

Glucose, sugar

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36
Q

Hydr/o

A

Relating to water

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37
Q

Lact/o

A

Milk

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38
Q

Lip/o

A

Fat, lipid

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39
Q

-lysis

A

Breakdown, separation

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40
Q

Macr/o

A

Large, abnormal size

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41
Q

Micr/o

A

Small

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42
Q

Nutri/o

A

Nourishment, food

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43
Q

BMI

A

Body mass index

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44
Q

BMR

A

Basal metabolic rate

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45
Q

Cib

A

Food

46
Q

G

A

Gram

47
Q

HR

A

Heart rate

48
Q

HDL

A

High density lipoprotein

49
Q

LDL

A

Low density lipoprotein

50
Q

What are the 6 classes of nutrients?

A 
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
51
Q

A healthy diet: follow two principles

A

Eat in moderation and eat a variety of food

52
Q

Carbohydrates

A

Glucose

Glycogen

53
Q

Principle energy source stored in liver as glycogen

A

Glucose

54
Q

Glycogen not used is stored as ______

A

Fat

55
Q

Two types of CHOs

A

Simple and complex

56
Q

Glucose
Fructose
Galactose
Maltose

A

Simple

57
Q

Starches

  • bread
  • cereal
  • rice
  • beans
  • pasta
  • vegetables
A

Complex CHOs

58
Q

CHOs maintain

A

Stamina and high energy

59
Q

Athletes modify

A

Carb consumption

60
Q

How many CHOs of daily calories should you eat three days before high energy sport activity

A

70%

61
Q

How many ounces of 5% CHOs should you consume every 15 minutes ?

A

8 ounces

62
Q

Required for tissue repair and growth

A

Protein

63
Q

Not a good source of energy

A

Protein

64
Q

Protein contains necessary

A

Hormones, enzymes and amino acids

65
Q

How many essential amino acids cannot be produced by the body

A

9

66
Q

Most concentrated form of energy

A

Fats and cholesterol

67
Q

I gram of fat= _____ calories

A

9

68
Q

Good for healthy skin and hair, insulation, storing fat soluble vitamins

A

Fat and cholesterol

69
Q

2 types of fat

A

Saturated and unsaturated

70
Q

Contribute to cholesterol production, from animal product, solid at room temp

A

Saturated fat

71
Q

Found in plants, liquid at room temperature

A

Unsaturated

72
Q

Sheaths of axons
HDL
Monosaturated fats

A

Good cholesterol

73
Q

LDL

A

Bad cholesterol

74
Q

Reduces blood cholesterol

A

Dietary fiber

75
Q

Ada recommends _____ of total energy from fat in your daily diet

A

30%

76
Q

Restriction of fat intake will

A

Make your body hoard fat and get energy from lean muscle

77
Q

Dietary fiber reduces

A

Blood cholesterol

78
Q

Can prevent constipation and other colon disorders

A

Dietary fiber

79
Q

Why should fiber not be a part of the pre-exercise meal?

A

The colon can get very active during sports

80
Q

Two types of vitamins

A

Water soluble and fat soluble

81
Q

Consumed in form of supplements

Vitamin C & B complex

A

Water soluble

82
Q

A, D, E, K

Stored in fat and liver, too much has toxic effects

A

Fat soluble

83
Q

Build bones and teeth

A

Calcium and phosphorous

84
Q

Nerve and muscle function

A

Magnesium

85
Q

Regulates muscle contraction

A

Sodium electrolyte

86
Q

Transports electrical charges

A

Chloride

87
Q

Formation of hemoglobin

A

Iron

88
Q

Maintain senses

A

Zinc

89
Q

Minerals

A 
Calcium and phosphorus 
Magnesium
Sodium
Chloride
Iron
Zinc
90
Q

Water functions

A

Controls body temp
Energy production
Elimination of waste products

91
Q

Impairs athletic performance and increases the risk of hear related illness

A

Dehydration

92
Q

What are the US Department of Agriculture’s Dietary Guidelines for Americans?

A

Eat a variety of foods
Balance calories consumed to amount of calories burned through daily activities
Choose a diet moderate in sugar and sodium, low in saturated fats and cholesterol

93
Q

One pound of fat = ________ calories

A

3,500

94
Q

If you want to lose weight consumption should not fall below _____

A

1500 calories

95
Q

1 pound of muscle = _____ calories

A

2500

96
Q

If you want to gain weight increase consumption by

A

350 calories a day

97
Q

If you want to lose weight decrease consumption by

A

500-1000 calories

98
Q

Fruit

A

Focus on whole fruits

99
Q

Grains

A

Make half your grains whole grains

100
Q

Protein

A

Vary your protein routine

101
Q

Dairy

A

Move to low fat or fat free milk and yogurt

102
Q

Vegetables

A

Vary your veggies

103
Q

Getting FITT

A

Frequency
Intensity
Time
Type

104
Q

Amount of force that a muscle can apply in a given contraction

A

Muscle strength evaluation

105
Q

Normal THR

A

60%-80%

106
Q

How do you find THR

A

Find your max heart rate (220-age)

Find the range

.6 X MHR

.8 X MHR

107
Q

Ratio between lean body mass and fat

A

Body composition evaluation

108
Q

Minimum amount of body fat necessary for the proper protection of internal organs

A

Essential body fat

109
Q

How much body fat is essential

A

Males= 3%

Females= 12%

110
Q

Skin fold measurement sites

A

Iliac
Triceps
Biceps
Subscapula

111
Q

How do you find fat weight

A

Body weight x body fat %

Sports Med (20 decks)

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