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Sports Med 2 > Nutrition and Fitness > Flashcards

Nutrition and Fitness Flashcards

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Sports Trivia flashcards
1
Q

Strength and endurance required to be competitive in sports activities

A

Competitive fitness

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2
Q

Completion of designated movement through entire rom

A

Repetition

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3
Q

Number of times the heart beats w/o physical activity

A

Resting heart rate

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4
Q

Weight of the body after the fat weight has been subtracted

A

Lean body weight

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5
Q

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

A

Essential body fat

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6
Q

Recommended body fat percentage for males less than 30

A

9-15%

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7
Q

Ability to perform daily activities and to withstand stress without fatigue

A

General fitness

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8
Q

Shortening or tightening of a muscle

A

Contraction

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9
Q

Number of times the heart beats in one minute sixty seconds after activity

A

Recovery heart rate

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10
Q

Weight of the body after lean body weight has been subtracted

A

Fat weight

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11
Q

Percent of body fat + lean body fat

A

Body composition

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12
Q

Recommended body fat percentage for females less than 30

A

14-21%

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13
Q

Sum of all physical and chemical processes that take place in the body; conversion of food to energy

A

Metabolism

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14
Q

Complex sugar that is a basic source of energy for the body

A

Carbohydrate

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15
Q

Unit of heat

A

Calories

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16
Q

Substance made up of lipids or fatty acids that are a source of energy and vital to growth and development

A

Fat

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17
Q

Organic substance that are essential in small amounts for body function

A

Vitamins

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18
Q

Loss of water from a body or substance

A

Dehydration

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19
Q

Rate at which the body normally burns calories

A

Basal metabolic rate

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20
Q

Lack of iron

A

Anemia

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21
Q

High carbohydrate diet

A

Glycogen super compensation

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22
Q

Science of certain food substances, nutrients and what they do in the body

A

Nutrition

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23
Q

Substances that provide nourishment

A

Nutrients

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24
Q

Primary fuel needed by athletes in most sports

A

Glycogen

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25
Q

Class of complex nitrogenous organic compound that function is the primary building blocks of the body

A

Protein

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26
Q

Roughage, cannot be digested

A

Dietary fiber

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27
Q

Inorganic compounds that are essential to body function

A

Minerals

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28
Q

Set of nutrient reference values used to plan and evaluate diets for good health

A

Dietary reference intakes

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29
Q

General guide for healthy eating that illustrates the number of recommended servings

A

MyPlate

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30
Q

Difficulty digesting dairy products

A

Lactase deficiency

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31
Q

Indicates the effects of different carbohydrates on blood glucose levels

A

Glycemic index

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32
Q

What are the three major roles of nutrients?

A

Grow, repair and maintain all body cells
Supplies energy for cells
Helps regulate body processes
Supports new tissue growth and repair

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33
Q

What are the six classes of nutrients

A 
Carbohydrates 
Proteins
Fats
Water
Vitamins 
Minerals
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34
Q

Most efficient source of energy, critical for central nervous system and optimal performance

A

Carbohydrate

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35
Q

Where are carbohydrates stored?

A

In liver as glycogen

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36
Q

What happens when you have an excess of carbohydrates

A

Glucose is not converted to glycogen and is stored as fat

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37
Q

2 types of carbohydrates

A

Simple and complex

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38
Q

Are digested quickly and contain refined sugars and few essential vitamins and minerals

A

Simple CHO

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39
Q

Take longer to digest and are usually packed with fiber, vitamins and minerals

A

Complex CHO

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40
Q

Most concentrated source of energy, providing more than twice the calories per gram when compared to CHO/proteins

A

Fat

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41
Q

Function of fat

A

Vital for healthy skin/hair, growth and temperature regulation

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42
Q

How many calories is one gram of fat

A

9

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43
Q

Major component of all body tissue required for growth, maintenance and repair of all body tissue

A

Protein

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44
Q

Not a significant energy source, body relies on fat and CHO

A

Protein

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45
Q

Needed to make enzymes, many hormones and antibodies that fight infection

A

Protein

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46
Q

Basic unit of a protein

A

Amino acid (20)

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47
Q

Where do you get essential amino acids

A

Your diet

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48
Q

A diet that contains large amounts of protein will not:

A

Support growth, repair, and maintenance if the essential amino acids are not available in proper proportion

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49
Q

Complete protein examples

A

Meat, fish, poultry, eggs, milk and other dairy products

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50
Q

Perform essential roles primarily as regulators of body processes

A

Vitamins

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51
Q

Vitamins don’t supply

A

Energy

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52
Q

Fat soluble vitamins

A

A, D, E, K

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53
Q

This vitamin helps skin, resistance to infectious diseases

A

Vitamin A

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54
Q

Dissolve in fats and stored in the body

A

Fat soluble vitamins

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55
Q

How long does it take to restock the energy your muscles need?

A

24-48 hours

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56
Q

Examples of macronutrients

A

CHO, protein, fat

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57
Q

Examples of micronutrients

A

Vitamins, minerals

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58
Q

Examples of phytonutrients

A

Fiber, water

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59
Q

What only runs on carbohydrates

A

The CNS

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60
Q

All CHO is broken down into

A

Sugars and absorbed as glucose

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61
Q

High intensity exercise=

A

Muscles use only glucose to contract

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62
Q

Why do athletes consume high CHO

A

To manufacture glycogen storing enzymes

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63
Q

What food has a greater amino acid content than any supplement

A

Most whole/real food

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64
Q

This can’t be stored in large amounts so it’s better to eat small amounts during each meal

A

Protein

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65
Q

What does the body prefer for growth, repair and immune function

A

Amino acids

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66
Q

High intake of this can result in excess fluid loss and make you feel nauseated

A

Protein

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67
Q

Bodies can’t use more than _____ of protein a day

A

2 grams

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68
Q

This remains in the stomach longer, complicated to digest, not immediately ready for fuel

A

Fat

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69
Q

What is needed to burn fat

A

CHO

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70
Q

Needed for hormones, affects BP, inflammation and thickness of blood

A

Dietary fat

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71
Q

Part of cell membranes, nerve sheaths, protect and insulate

A

Body fat

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72
Q

Process by which nutrients are broken down and utilized as fuel

A

Metabolism

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73
Q

When is intramuscular fat burned

A

At moderate intensity exercise lasting two hours

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74
Q

Oxygen is not a part of metabolic process

A

Anaerobic

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75
Q

True energy muscles use to contract

A

ATP

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76
Q

This vitamin functions to give strong bones, teeth

A

Vitamin D

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77
Q

This vitamin regulates blood clots

A

Vitamin K

78
Q

This vitamin prevents oxidation of unsaturated fatty acids

A

Vitamin E

79
Q

Dissolved in water and are not stored

A

water soluble vitamins

80
Q

Water Soluble Vitamins

A 
B1 (thiamin)
B3 (niacin)
B12
B2 (riboflavin)
B6
Folate (folic acid)
Vitamin C (ascorbic acid)
81
Q

This vitamin gives an energy release from CHO

A

B1 (thiamin)

82
Q

This vitamin is in charge of glycolyis and fat synthesis

A

B3 (niacin)

83
Q

This vitamin develops RBC, maintain nervous system

A

B12

84
Q

This vitamin forms and takes maintenance of connective tissue, tooth and bone formation, immune function

A

Vitamin C (ascorbic acid)

85
Q

This vitamin regulates metabolism of CHO, protein, fat

A

B2 (riboflavin)

86
Q

This vitamin regulates tryptophan metabolism

A

B6

87
Q

This vitamin produces genetic material

A

Folate (folic acid)

88
Q

Prevent premature aging, certain cancers, heart disease and other health problems

A

Antioxidant nutrients

89
Q

Plant pigment found in dark green, yellow, and orange fruits and veggies that can convert to vitamin A

A

Beta-carotene

90
Q

Examples of a antioxidant nutrient

A

Vitamin C and E

91
Q

Protects vital cell components from the destructive effects of certain agents, including oxygen

A

Antioxidant nutrients

92
Q

Needed for a variety of jobs such as forming strong bones and teeth, generating energy, activating enzymes and and maintain water balance

A

Minerals

93
Q

Major Minerals

A 
Calcium
Sodium
Copper
Magnesium
Phosphorus
Iron
Zinc
94
Q

This mineral function is bone and tooth formation, blood clotting, muscle contraction and nerve function

A

Calcium

95
Q

This mineral function is maintenance of fluid balance

A

Sodium

96
Q

This mineral function is formation of hemoglobin

A

Copper

97
Q

This mineral strengthens bones, improves enzyme function and nerve and heart function

A

Magnesium

98
Q

This mineral function is skeletal development, tooth formation

A

Phosphorus

99
Q

This mineral function is formation of hemoglobin, energy from CHO fats and proteins

A

Iron

100
Q

This mineral function is normal growth and development

A

Zinc

101
Q

Principle chemical of the human body, most essential nutrient

A

Water

102
Q

Functions of water

A

Energy production, elimination of metabolic waste

103
Q

This helps recycle ATP for more energy

A

Creatine

104
Q

Gives off more ATP, but you have to work at a lower intensity

A

Aerobic

105
Q

Some protein contributes but mostly fat and CHO used

A

Aerobic

106
Q

Messengers produced by glands

A

Hormones

107
Q

Direct changes to occur in body

A

Glands

108
Q

Muscle building

A

Anabolic

109
Q

Break down muscle

A

Catabolic

110
Q

Must have _____ to use fat, CHO, and protein efficiency

A

Hormone homeostasis

111
Q

Anabolic hormones

A

Testosterone
Growth hormone
Insulin

112
Q

Catabolic hormones

A

Glucagon
Epinephrine
Norepinephrine
Cortisol

113
Q

Aids in muscle building, stimulated by exercise, variable depending on type and intensity

A

Testosterone

114
Q

Promotes muscle growth with uptake of amino acids and glucose + breaks down fat tissue, stimulated by the hypothalamus

A

Growth hormone

115
Q

Factors that affect growth hormone

A

Stress, sleep, age, gender

116
Q

Released by pancreas after eating to bind with glucose, stored in muscles as glycogen

A

Insulin

117
Q

Transports energy (glucose) from blood to muscles

A

Insulin

118
Q

Released when blood sugar is low and muscles need energy

A

Glucagon

119
Q

Produced by pancreas but opposite of insulin

A

Glucagon

120
Q

Make sure brain and muscles have fuel

A

Epinephrine and norepinephrine

121
Q

Signal muscles to use glycogen for fuel, if that runs out they signal the liver to release glucose

A

Epinephrine and norepinephrine

122
Q

Job is to release fuel from food eaten before activity to keep you going

A

Epinephrine and norepinephrine

123
Q

Produced by adrenal gland under stressful situations (prolonged exercise), also used as an anti inflammatory (activated cells)

A

Cortisol

124
Q

Breaks down proteins from cells and turn them into amino acids then sends to liver to produce glucose

A

Cortisol

125
Q

Timing guidelines for athletes

A

Aim for consistency
Go for quality
Tune into timing

126
Q

Taken 15 minutes before exercise

A

CHO

127
Q

What does exercise increase the need for in our bodies

A

Energy

128
Q

Who regulates supplements

A

Food and drug administration

129
Q

When is a vitamin supplement a good idea for an athlete?

A

If they are not consuming a good diet

130
Q

Exercise causes what mineral to be retained in our bones

A

Calcium

131
Q

When did the NCAA ban the use of creatine

A

August 2000

132
Q

Why has the FDA banned the use of ephedrine

A

It can cause heart attack, stroke, tachycardia, coma, convulsions, fever, hypertension, and respiratory depression

133
Q

Which herb is an antibiotic and an antifungal

A

Garlic

134
Q

What hormone is released when your body has high levels of blood glucose

A

Insulin

135
Q

Slowly digested, do not eat close to exercise

A

Fat

136
Q

Beneficial when taken with CHO before exercise

A

Protein

137
Q

During exercise you should consume this to reduce risk of injury and preserve protein

A

CHO

138
Q

Intake of this during resistance training is promising to reduce tissue breakdown

A

Protein

139
Q

This is not beneficial during exercise

A

Fat

140
Q

This restores energy after a workout and helps with immunity, decreases muscle breakdown

A

CHO

141
Q

Eat this for immediate recovery after exercise

A

1-1.5 g/kg of CHO

142
Q

How much protein should you eat after exercise?

A

.1 to .2 of your body weight so it limits muscle breakdown and promotes muscle building

143
Q

When should you eat dietary fat?

A

At snacks and meals away from training

144
Q

How do you convert to a kg?

A

Lb/2.2

145
Q

How do you find how many grams of protein you need daily?

A

1 ounce = 7 grams protein

16 ounces in a pound

146
Q

How do you find the basal metabolic rate for a male?

A

66.5 + (13.8 x W) + (5 x H) - (6.8 x A)

147
Q

How do you calculate centimeters?

A

Inches x 2.5

148
Q

How do you find the basal metabolic rate for a female?

A

65.1 + (9.6 x W) + (1.9 x H) - (4.7 x A)

149
Q

Very light activity

A

BMR x 1.2

150
Q

Light activity (walking, playing piano)

A

BMR x 1.4

151
Q

Moderate activity (fast walking, dancing, light weight training)

A

BMR x 1.6

152
Q

Heavy activity (swimming, running, basketball)

A

BMR X 1.8

153
Q

Very heavy activity (rowing, climbing, intense weight training)

A

BMR X 2.0

154
Q

How do you find a persons predicted max HR

A

220- age

155
Q

What is the target heart range

A

70-85%

So to find MHR x .7 for the lower range and MHR x .85 for upper range

156
Q

Body weight x percentage of body fat =

A

Fat weight

157
Q

Body weight- body fat

A

Lean body weight

158
Q

Carbohydrate recommendation

A

55-60%

159
Q

Fat recommendation

A

25-30%

160
Q

Protein recommendation

A

15-20%

161
Q

Vitamin A deficiency

A

Night blindness, dry skin, growth failure

162
Q

Vitamin E deficiency

A

Breakage of rbcs leading to anemia

163
Q

Vitamin D deficiency

A

Rickets in kids (defective bone formation leading to deformed bone)

164
Q

Vitamin K deficiency

A

Increased bleeding time

165
Q

B1 (thiamin) deficiency

A

Lack of energy, nerve problems

166
Q

B2 (riboflavin) deficiency

A

Dry skin, cracked lips

167
Q

B3 (niacin) deficiency

A

Skin problems, diarrhea, depression

168
Q

B6 deficiency

A

Poor growth, anemia

169
Q

B12 deficiency

A

Neuro problems, anemia

170
Q

Folate (folic acid) deficiency

A

Anemia

171
Q

Vitamin C (ascorbic acid) deficiency

A

Scurvy, swollen joints, bleeding gums, fatigue, bruising

172
Q

Calcium deficiency

A

Osteoporosis

173
Q

Copper deficiency

A

Anemia

174
Q

Magnesium deficiency

A

Weakness, muscle pain, poor heart function, osteoporosis

175
Q

Phosphorus deficiency

A

Rarely seen

176
Q

Iron deficiency

A

Anemia

177
Q

Zinc deficiency

A

Skin problems, delayed development, growth problems

178
Q

Fruit/Vegetables key consumer message

A

Make half your plate fruits and veggies

179
Q

How much fruit is needed for boys and girls

A

Girls: 1.5 cups
Boys: 2 cups

180
Q

Three illnesses fruit can help prevent

A

Heart disease, obesity and type 2 diabetes

181
Q

How much veggies are needed for boys and girls

A

Girls: 2.5 cups
Boys: 3 cups

182
Q

Three diseases vegetables prevent

A

Heart disease, heart attack, stroke

183
Q

Grains consumer message

A

Make at least half your grains whole grains

184
Q

Grains needed amount

A

Girls: 6 oz
Boys: 8 oz

185
Q

Protein message

A

Go lean

186
Q

Amount of protein needed

A

Girls: 5 oz
Boys: 6.5 oz

187
Q

Benefits of eating 8 oz of seafood per week

A

Reduce risk of heart disease

188
Q

Dairy key message

A

Switch to fat free or low fat milk

189
Q

How much dairy is needed

A

3 cups

190
Q

Why is it important to make fat free or low fat choices for dairy

A

Foods high in saturated fat and cholesterol can rise bad cholesterol levels and increase risk for coronary artery disease

Sports Med 2 (16 decks)

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