Nutrition Final Flashcards
During which phase of a weight loss program does an individual start losing less weight from water
Middle of weight loss program
What is an effect of excess weight loss on performance
Decrease in lean muscle mass
Insulin does all the following except
hindering protein synthesis
Amenorrhea is not associated with what
Being overweight
TF - Tabacco use hinders the ability to rebuild bone
TRUE
What features represent an anorexic athlete when compared to a healthy one
Lanugo hair & leukocyte dysfunction
what is a difference in energy requirements seen between boys and girls
Puberty
In children, what is a way to prevent heat stress
Drink 8 fl oz before exercise
3 major concerns when exercising a child
Energy requirements, hydration, protein requirements
Which type of body shape is more dangerous and why
android (apple) upper body obesity because fat is moving around the intestines
which is not a diet recommendation to help lose weight as part of an ideal diet, exercise, and behavior modification plan
cut out carbs
the idea that the body is programmed at a set weight and that it will adjust as needed is known as what?
Set Point Theory
what is not a common symptom of type II diabetes
excessive sweating
what is not a warning sign of hypoglycemia in a diabetic athlete
blurred vision and difficulty speaking
Insulin does not do what
promote the release of glucose into the blood
Type II diabetes is what kind of problem in the body
A cell uptake problem
TF Recommendation of water per day is 8 glasses?
FALSE 2.7 liters
table salt provides what electrolytes
Sodium and chloride
what antioxidant is present in cell membrane and helps with membrane integrity
Vitamin E
The minimum percent calories of fat for clients?
20%
what type of cell breaks down bone mineral?
osteoclasts
what is the RDA for protein
.8 g/kg of healthy body weight
every adult should have at least 5 servings of what
fruits and veggies
what disorder involves consuming large amounts of food in one sitting
compulsive or binging disorder
name all of the food groups in the MyPlate eating recommendation
Fruits, veggies, meats and beans, grains, dairy, and oils
people on a low fat diet, low in plant oils and nuts should supplement what vitamin
Vitamin E
people in what parts of the world would need additional vitamin D
Extreme north and south
what is the term for the number of calories to perform the body’s functions at rest
basal metabolism
insufficient vitamin D can lead to what disease
Rickets
what type of food is fortified with B vitamins in the US food supply
refined grains
This method of body comp involves the use of xrays
DEXA
min. amount of calories for females
1200
min. amount of calories for males
1500
min. amount of protein for resistance training athletes
1.7 g/kg of healthy body weight
carotenoids are pro-vitamins that could be turned into what
vitamin A
how many calories does a gram of protein have
4
the range of calories for 2-3 year olds
1000-1400
range for 19-30 year old females
2000-2400
range for 31-51 year old males
2200-3200
range for 9-13 year old males
1600-2200
how many calories does a gram of alcohol contain
7
a 3 oz serving of meat is about the size of what
deck of playing cards
what term represents the range of nutrient intakes that are safe enough for needs
AL - adequate intake
how many calories does a gram of fat contain
9
a 1 cup serving size is about the size of what
a baseball
are vitamins or minerals inorganic
minerals
TF undernutrition of most nutrients will have immediate effects on health
FALSE
what is overnutrition
consuming more of a nutrient than you need daily everyday you eat for a long period of time
a food that has a high amount of nutrients compared to its kcal content is referred to as
nutrient dense
what term represents the amount of a nutrient recommended on nutrition labels
DV - daily value
how many calories does a gram of carbs contain
4
bacterial breakdown of what substance causes the creation of gas in the large intestine
carbs
basic processes of the digestive tract
secretion, ingestion, absorption or nutrients
what process is the primary function of the mouth
ingestion
what organ manufactures bile
liver
what is the first part of the small intestine
duodenum
term that describes the propulsion of food through the digestive tract
peristalsis
what part of the nervous system is responsible for running the digestive tract
Enteric
pancreatic amylase breaks down what substance
starch
the entrance of what substance in to the small intestine cause the feeling of satiety
carbs
TF the stomach is the primary site of the absorption of carbs
FALSE
carbs must be broken down into what before they can be absorbed
monosaccharides
what is not a secretion of the stomach
bile
what substance prevents the reabsorption of cholesterol, thus improving blood cholesterol
Soluble fiber
what is the primary function of the vili in the small intestines
absorption
what protects the stomach from its own digestive enzymes
mucus
what is the RDA for carbs
130g/day or 45-65%
simplest form of carbs
monosaccharides
complex carbs that are the storage form for carbs in the body are called
glycogen
what type of carbs is the main carb found in fruit and honey
fructose
the hormone that causes cells to take up glucose in the blood
insulin
the two organs that work together to maintain normal blood glucose levels
liver and pancreas
digestion of carbs begin where
mouth
in what state do we spend most of our time
absorptive state
TF the glycemic response is a measure of how the blood glucose will react to a given food compared to the same amount of glucose
TRUE
where is glycogen MAINLY found
both liver and muscle cells
male RDA for fiber
38g/day
female RDA for fiber
25g/day
normal range for blood glucose in mg/dL
70-100
the AL for omega-3 fatty acids
1.1-1.6 g/day
which omegas are considered essential fatty acids
omega 3 and 6
in order to reduce rancidity what type of fat is used to prepare foods
trans-fat
fats are lipids that are solid at room temp.
Yes
name 3 lipids
triglycerides, phospholipids, and sterols
americans typically have a lower than desired intake of what?
omega 3 fatty acids
omega 3’s are found in what kind of food
fish and walnuts
what types of naturally occurring fat are most harmful for your health
saturated fat
if a person lefts weights how much protein do they need
up to 1.7 g/kg of healthy body weight
high quality proteins are also called
complete
translation of mRNA occurs in
ribosomes
RDA for protein
.8 g/kg of healthy body weight
what atom do amino acids contain that lipids and carbs do not
nitrogen
how many essential amino acids are there for humans
9
proteins are made up of a combo of
amino acids
what type of eater only consumes plants
vegan
the primary purpose of protein in the body is what
repair and rebuilding
the two best sources of protein are what
dairy and meat and beans
any protein ingested that is beyond what is needed immediately is?
excreded to the feces
what does denaturing mean
protein is unfolded
when the DNA makes mRNA this process is called
transcription
a deficiency of what nutrient early in pregnancy can lead to infant neural tube disorders and spina bifida
folate
what are we typically excessive in?
sodium
what is the most common nutrient deficiency in the world
iron
builds bone to minerals
osteoblasts
maintains bone to minerals
osteocyte
breaks down bone to mineral
osteoclast
phosphorus, vitamin D, magnesium and floride fall into what functional group
bone health
a good source of vitamin E is found in what
plant oils
antioxidants help neutralize what
free radiBals
vitamins b1, b2, b3 fall into what functional category
metabolism
a deficiency of vitamin C can cause what
scurvy
TF overeating certain foods is a normal cause of vitamin or mineral toxicity
FALSE
what vitamins are water soluble
vitamin B and C
what nutrient are we typically deficient in
potassium
what can decrease mineral absorption
phytic and oxalic acid
sodium, potassium, and chloride fall into which functional group
nutrients for fluid and electrolyte balance
a deficiency of vitamin D can lead to what
rickets
vitamin C, E, A and selenium fall into what functional group
antioxidants
vitamin K is essential to what bodily process
clotting
most vitamins and minerals are absorbed where
small intestine
which of these is not harmed by cooking?
minerals
what are fat soluble vitamins
vitamin A, E, D
