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Nutrition Test 1 Flashcards

0
Q

What is regular nutrition? Def.

A

Science of he ingestion, digestion, absorption, metabolism, and biochemical functions of nutrients

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1
Q

Sports nutrition def.

A

Integration and application of scientifically based nutrition and exercise physiology principles that support and enhance training, performance, and recovery.

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2
Q

Macronutrients definition

A

Nutrient needed in relatively large amounts.

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3
Q

What does the term macronutrient include?

A

The term includes energy, carbohydrates, proteins, fats, cholesterol, and fiber

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4
Q

What does macronutrients frequently refer to?

A

carbohydrates, proteins and fats

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5
Q

Def. of DRI

A

Standard used to asses and plan diets

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6
Q

What does DRI stand for,

A

Dietary reference Intakes

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7
Q

Nutrition periodization definition

A

The creation of a nutrition plan to support training that has been divided into distinct periods of time

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8
Q

What is the rule of thumb recommendation for how many calories an athlete should consume?

A

No less than 30kcal/kg daily.

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9
Q

What is the difference between a nutritionist and a dietician?

A

A nutritionist is a title

A dietician has a certification

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10
Q

What does CSSD stand for?

A

Certified specialist in sports dietetics

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11
Q

Why do the dietary guidelines for Americans exist?

A

To provide dietary and exercise advice to Americans over the age of 2 that will promote health and reduce the risk for chronic diseases

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12
Q

Who are the dietary guidelines for Americans intended for?

A

They are developed for he general population, but also apply to athletes.

Athletes do, however, have to be cautious when using the guidelines because some sports require more sodium intake if you sweat a lot

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13
Q

Why are foods in “MyPyramid” grouped together?

A

Because the foods in each list have about the same amount of macronutrients as the other foods in that list. This allows people to “exchange” foods in the lists

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14
Q

What is considered a dietary supplement?

A

A vitamin, mineral, herb, botanical, amino acid, metabolite, constituent, extract, or a combination of any of these ingredients

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15
Q

Definition of exercise

A

activity requiring physical effort, carried out especially to sustain or improve health and fitness.

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16
Q

Definition of energy

A

The capacity to do work

In the context of dietary intake: the caloric content of a food or beverage

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17
Q

First law of thermodynamics

A

Within a closed system, energy is neither created nor destroyed.

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18
Q

What is the definition of exercise physiology?

A

The scientific study of the acute and chronic metabolic responses of the human body to exercise, including biochemical and physiologic changes in the heart and skeletal muscles.

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19
Q

Kinetic energy definition

A

Energy of motion

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20
Q

What is ATP?

A

Adenosine triphosphate

It’s a high-energy phosphate compound, a chemical that can store energy in its phosphate bonds

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21
Q

Endergonic reactions

A

Chemical Reactions that store energy

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22
Q

Exergonic reactions

A

Chemical reactions that release energy

23
Q

How do you convert Calories to kilocalories?

A

They are the same thing, so no math is involved.

24
Q

How many kj are in one kilocalorie?

A

4.184 kilojoules

25
Q

What is the caloric content of fat?

A

9.4

26
Q

What is the caloric content of protein?

A
  1. 7 in a bomb calorimeter

4. 2 in a human calorimeter

27
Q

What is the caloric content of carbohydrates?

A

4.2

28
Q

What is indirect calorimetry?

A

A scientific method of determining energy expenditure by measuring changes in oxygen consumption and/or carbon dioxide production

29
Q

What is direct calorimetry?

A

A scientific method of determining energy content of food or energy expenditure by measuring changes in thermal or heat energy

30
Q

When is the only time you use direct calorimetry?

A

Only done on a cadaver

31
Q

What is BMR?

A

Basal metabolic rate

A measure of the amount of energy per unit of time necessary to keep the body alive at complete rest

32
Q

Which is the greater amount: BMR or RMR?

A

Resting metabolism rate is about 10% greater than BMR

33
Q

What is RMR?

A

The measurement of BMR during a state of wakefulness

34
Q

Which nutrient has the greatest thermic effect on food?

A

Protein

35
Q

What is essential fat?

A

Minimum amount of body fat necessary for proper physiological functioning.

36
Q

What is the percentage of essential fat that males need?

A

3%

37
Q

What is the percentage of essential fat that females need?

A

12%

38
Q

What is visceral fat?

A

Fat that surrounds organs and is located well below the skin

39
Q

Is android fat distribution generally seen in males or females?

A

Males

40
Q

Is gynoid fat distribution generally seen in males or females?

A

Females

41
Q

Which fruit describes the shape of a gynoid body type?

A

A pear

42
Q

Which fruit describes the shape of an android body type?

A

Apple

43
Q

Muscle mass definition

A

Total amount of skeletal muscle in the body

Expressed in pounds or kilograms

44
Q

Lean body mass definition

A

Total amount of all physiologically necessary tissue in the body

Fat free mass + essential fat

Expressed in pounds or kilograms

45
Q

What are the characteristics of an Ectomorph body type?

A

They are slightly built with less-developed muscle mass and fat stores.

They have difficulty gaining weight

46
Q

What are the characteristics of a mesomorph body type?

A

Can gain muscle mass relatively easily and typically do not have excessive amounts of body fat

47
Q

What are the characteristics of an Endomorph body type?

A

They are stocky with wide hips and a tendency to easily gain body fat, especially visceral fat

48
Q

How do you find BMI?

A

Height^2 (meters)

49
Q

When should you not use BMI?

A

With Pregnant females
People who have decreased in height due to osteoporosis
Trained athletes

50
Q

What is BIA?

A

Bioelectrical impedance analysis

Figures body composition by an electrical current

51
Q

BIA principles

A

Easy to use
Practical and simple
Moderately inexpensive

52
Q

Skinfold measurement principles

A 
Practical and portable
Subject must stay still
Last less than 5 minutes
Relatively inexpensive
Subject may be uncomfortable 
Technician must be consistent
53
Q

What is anabolic steroid?

A

Scheduled drugs that are nearly identical to testosterone

Known to increase muscle mass and sometimes muscle strength

54
Q

What is a prohormone?

A

A dietary supplement that provide similar benefits as steroids

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