Nutrition Test 1 Flashcards
What is regular nutrition? Def.
Science of he ingestion, digestion, absorption, metabolism, and biochemical functions of nutrients
Sports nutrition def.
Integration and application of scientifically based nutrition and exercise physiology principles that support and enhance training, performance, and recovery.
Macronutrients definition
Nutrient needed in relatively large amounts.
What does the term macronutrient include?
The term includes energy, carbohydrates, proteins, fats, cholesterol, and fiber
What does macronutrients frequently refer to?
carbohydrates, proteins and fats
Def. of DRI
Standard used to asses and plan diets
What does DRI stand for,
Dietary reference Intakes
Nutrition periodization definition
The creation of a nutrition plan to support training that has been divided into distinct periods of time
What is the rule of thumb recommendation for how many calories an athlete should consume?
No less than 30kcal/kg daily.
What is the difference between a nutritionist and a dietician?
A nutritionist is a title
A dietician has a certification
What does CSSD stand for?
Certified specialist in sports dietetics
Why do the dietary guidelines for Americans exist?
To provide dietary and exercise advice to Americans over the age of 2 that will promote health and reduce the risk for chronic diseases
Who are the dietary guidelines for Americans intended for?
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
Why are foods in “MyPyramid” grouped together?
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
What is considered a dietary supplement?
A vitamin, mineral, herb, botanical, amino acid, metabolite, constituent, extract, or a combination of any of these ingredients
Definition of exercise
activity requiring physical effort, carried out especially to sustain or improve health and fitness.
Definition of energy
The capacity to do work
In the context of dietary intake: the caloric content of a food or beverage
First law of thermodynamics
Within a closed system, energy is neither created nor destroyed.
What is the definition of exercise physiology?
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.
Kinetic energy definition
Energy of motion
What is ATP?
Adenosine triphosphate
It’s a high-energy phosphate compound, a chemical that can store energy in its phosphate bonds
Endergonic reactions
Chemical Reactions that store energy
Exergonic reactions
Chemical reactions that release energy
How do you convert Calories to kilocalories?
They are the same thing, so no math is involved.
How many kj are in one kilocalorie?
4.184 kilojoules
What is the caloric content of fat?
9.4
What is the caloric content of protein?
- 7 in a bomb calorimeter
4. 2 in a human calorimeter
What is the caloric content of carbohydrates?
4.2
What is indirect calorimetry?
A scientific method of determining energy expenditure by measuring changes in oxygen consumption and/or carbon dioxide production
What is direct calorimetry?
A scientific method of determining energy content of food or energy expenditure by measuring changes in thermal or heat energy
When is the only time you use direct calorimetry?
Only done on a cadaver
What is BMR?
Basal metabolic rate
A measure of the amount of energy per unit of time necessary to keep the body alive at complete rest
Which is the greater amount: BMR or RMR?
Resting metabolism rate is about 10% greater than BMR
What is RMR?
The measurement of BMR during a state of wakefulness
Which nutrient has the greatest thermic effect on food?
Protein
What is essential fat?
Minimum amount of body fat necessary for proper physiological functioning.
What is the percentage of essential fat that males need?
3%
What is the percentage of essential fat that females need?
12%
What is visceral fat?
Fat that surrounds organs and is located well below the skin
Is android fat distribution generally seen in males or females?
Males
Is gynoid fat distribution generally seen in males or females?
Females
Which fruit describes the shape of a gynoid body type?
A pear
Which fruit describes the shape of an android body type?
Apple
Muscle mass definition
Total amount of skeletal muscle in the body
Expressed in pounds or kilograms
Lean body mass definition
Total amount of all physiologically necessary tissue in the body
Fat free mass + essential fat
Expressed in pounds or kilograms
What are the characteristics of an Ectomorph body type?
They are slightly built with less-developed muscle mass and fat stores.
They have difficulty gaining weight
What are the characteristics of a mesomorph body type?
Can gain muscle mass relatively easily and typically do not have excessive amounts of body fat
What are the characteristics of an Endomorph body type?
They are stocky with wide hips and a tendency to easily gain body fat, especially visceral fat
How do you find BMI?
Height^2 (meters)
When should you not use BMI?
With Pregnant females
People who have decreased in height due to osteoporosis
Trained athletes
What is BIA?
Bioelectrical impedance analysis
Figures body composition by an electrical current
BIA principles
Easy to use
Practical and simple
Moderately inexpensive
Skinfold measurement principles
Practical and portable Subject must stay still Last less than 5 minutes Relatively inexpensive Subject may be uncomfortable Technician must be consistent
What is anabolic steroid?
Scheduled drugs that are nearly identical to testosterone
Known to increase muscle mass and sometimes muscle strength
What is a prohormone?
A dietary supplement that provide similar benefits as steroids
