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Exercise Physiology > Nutrition & Obesity > Flashcards

Nutrition & Obesity Flashcards

1
Q

What are the 3 macronutrients in which energy can be produced?

A

CHO
Fats
Protein

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2
Q

The glycemic index serves as a relative (qualitative indicator of carbohydrates ability to

A

raise blood glucose levels

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3
Q

Glycemic load indicates CHO ability to raise blood glucose levels along with considering the

A

amount of CHO per serving

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4
Q
  1. Energy source
  2. Protein Sparer
  3. Metablic primer
  4. Fuel for CNS, especially the brain
    are the
A

four main roles CHO play in the body

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5
Q

What are the current % recommendations for CHO intake for the Average American?

A

40-55% of total cals

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6
Q

What are the current % recommendations for CHO intake for the Active American?

A

60% of total cals

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7
Q

What are the current % recommendations for CHO intake for the Heavy Exercisers?

A

70% of total cals

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8
Q

What are the 3 storage sites for CHO in the human body?

A

Plasma
Muscle
Liver

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9
Q

The formation of glucose front he breakdown of glycogen is called?

A

glycogenolysis

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10
Q

The formation of glucose from fats and protein is called?

A

gluconeogenesis

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11
Q

What is released from beta cells in the pancreas when blood sugar levels are high and balances it to a lower level?

A

insulin

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12
Q

What is released from alpha cells in the pancreas when blood sugar levels are too low?

A

Glucagon

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13
Q

What is the fuel source when it is

A

mainly fat

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14
Q

What is the fuel source when it is 40-60% of VO2 max?

A

Fat & CHO evenly

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15
Q

What is the fuel source when it is 75% of VO2 max?

A

Mainly CHO

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16
Q

What is the fuel source when it is >80% of VO2 max?

A

Nearly 100% CHO

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17
Q

What are the 3 main storage sites for fat in the human body?

A

Blood
Muscle
Adipose Tissue

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18
Q
  1. Fat Storage
  2. Protection of vital organs
  3. Thermal insulation
  4. Transport medium for fat-soluble vitamins
  5. Hunger suppressor
    are the
A

5 main roles of fat in the body

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19
Q

How many calories are in each gram of fat?

A

9

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20
Q

What is the current % recommendation of fat for Americans?

A

20-30%

21
Q

How many calories are in one pound of fat?

A

3500 cal

22
Q

How would maintaing a low fat diet help you consume less calories?

A

Fat has highest amount of cal/g so if you take in low fat, taking in less cals

23
Q

What are the 3 roles that protein play in the human body

A

structural
regulatory
energy

24
Q

With protein, what is used to form ATP?

A

energy

25
Q

With protein, what is needed for immune function?

A

regulatory

26
Q

With protein, what builds muscle mass & Strength?

A

Structural

27
Q

How many calories are there in each gram of protein

A

4

28
Q

What is the current % recommendation of protein for americans

A

10-35%

29
Q

How many grams of protein would you recommend for the average american

A

0.8 g/kg/day

30
Q

How many grams of protein would you recommend for the endurance athlete

A

1.2-1.4 g/kg/day

31
Q

How many grams of protein would you recommend for the strength athlete

A

1.4-1.8 g/kg/day

32
Q
  1. Extra protein will be converted to body fat
  2. Dehydration
  3. Possible decreases in bone density
  4. Possible kidney damage
  5. High amounts of one amino acid can inhibit the absorption of another
    are the
A

5 primary consequences of excessive protein intake

33
Q

How many kcal’s are burned for every liter of oxygen a subject consumes

A

5 cals

34
Q

What does BMI stand for

A

Body Mass Index

35
Q

What are the two locations for long term fat storage in the body

A

muscle

adipose tissue

36
Q

What are the 5 main diseases associated with high amounts of visceral fat?

A
  1. Type 2 Diabetes
  2. Dyslipidemia
  3. Hypertension
  4. Cardiovascular disease
  5. Cancer
37
Q

What measuring device is used to determine if a patient has excessive visceral fat?

A

measuring tape for waist circumference

38
Q

Describe the location of the waist measurement

A

between umbilicus and xyphoide

39
Q

What gender is android fat storage and whats another name?

A

male, visceral fat

40
Q

What gender is gynoid fat storage and whats another name?

A

female, subcutaneous fat on hips and thighs

41
Q

What is essentially a fancy ht/wt table and isn’t the most accurate?

A

BMI

42
Q

What is a measurement that accounts wt/ht/lean body wt/fat %

A

Body Composition

43
Q 
BIA (body impedance analysis)
Skin Fold measurements
Underwater/hydrostatic weighing
DEXA (Dual Energy X-Ray Absorpitometry
are the
A

4 common methods used to measure body composition

44
Q

What body composition method would not be effective/accurate for measuring a patient with high amounts of visceral fat?

A

skinfold measurement

45
Q

What are the skin fold sites used for men?

A

pectoral, abdominal, and anterial thigh

46
Q

What are the skin fold sited used for women?

A

tricep, supraillic, anterior thigh

47
Q

What type of calories takes absolute VO2 in L x min -1 and multiply by 5?

A

Gross cal

48
Q

What type of calories must subtract the number of calls that you would have normally expended at rest which is 3.5ml/kg/min

A

Net Cal

Exercise Physiology (5 decks)

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