Nutrition Test 3 Flashcards

1
Q

What are the three lipids?

A

triglycerides, sterols, cholesterol

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2
Q

what is the chemical structure of a saturated fatty acid?

A

contains no double bonds between carbons. There are no additional hydrogen atoms that are incorporated.

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3
Q

What is the chemical structure of monounsaturated fatty acid?

A

Has only one double bond between carbons

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4
Q

What is the chemical structure of polyunsaturated fatty acid?

A

Has two or more double bonds

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5
Q

examples of saturated fats

A

cheese, dairy, beef, pizza

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6
Q

Examples of monounsaturated fats

A

Fruits and vegetables, baked potato, nuts and seeds, pork, oils

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7
Q

Examples of polyunsaturated fats

A

Fish, safflower oil, peanut oil, olive oil, corn oil

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8
Q

Omega-3 PUFA food sources

A

Fish, oils, seeds, canola, soybean, green leafy veggies

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9
Q

What is hydrogenation?

A

A chemical process that adds hyrdrogen. In food processing, used to make oils more solid

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10
Q

Foods that are hydrogenated

A

margarine, shortening, white bread, tortilla shells, fast food, donuts, icecream, peanut butter

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11
Q

Chemical structure of medium-chain triglycerides

A

contains 6-10 carbon atoms.

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12
Q

What is a medium-chain triglyceride?

A

the 6-10 carbon atoms rapidly absorb via the portal vein and are easily transported into the mitochondria.

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13
Q

What is the medium-chain triglyceride advertised as?

A

being an energy source that is readily available as a carbohydrate.

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14
Q

Definition of a diet

A

Consists of the food and drink that a person normally consumes

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15
Q

What is one drink of alcohol?

A

1/2 ounces or about 15mL of ethanol.

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16
Q

How does caffeine enhance performance?

A

it stimulates the CNS, resulting in a heightened sense of awareness, a decreased perception of effort, and an increased pain threshold

17
Q

How does caffeine affect weight loss?

A

by itself, it has not been shown to have a substantial effect.
Caffeine does enhance effect of ephedrine, which is a dietary supplement used for weight loss.

18
Q

What is nutritiona periodization?

A

Diet plan that has been divided into distinct periods to support training and performance. Has off seasons

19
Q

How many calories do most alcoholic drinks contain?

A

7 kcal/g so about 100-150kcal

20
Q

What are discretionary calories?

A

Amount of kilocalories needed to maintain energy balance after carbohydrate, protein, and fat recommendations have been met

21
Q

What is nutrient density?

A

Food that is rich in nutrients for the amound of kilocalories it contains

22
Q

What is the key to eating nutriously wihtout consuming excess kilocalories?

A

Choose foods that have a high nutrient density

23
Q

What are nutrient dense foods? Examples

A

skim milk, fresh fruits and veggies, whole grains, beans, and legumes, low fat meat, fish, etc

24
Q

What are empty calories?

A

foods that lack nutrients

25
What happens if you long-term consume excess empty calories?
may contribute to obesity and malnutrition
26
What is normal eating?
flexible, diet is moderate, balanced, and varied involves some constraint, but not overly-strict discipline
27
What is an athletes normal eating?
may be more constrained and less flexible due to the demands of training but not an obsession
28
What is disordered eating?
Deviation from normal but not a defined eating disorder Not easily defined or recognized Inability to eat when hungry/ stop when full Having rigid eating pattern overemphasizing food and weight overly restraining intake of certain foods
29
Characteristics of athletes with disordered eating
classify foods as good or bad Punish themselves with exercise when consuming bad foods no desert on any occasion
30
Are eating disorders psychiatric diseases? Why
Yes, because it is a mental/ behavioral disorder. they usually have underlying issues
31
Characteristics of anorexia athletica
Reduced body weight and loss of body fat is performance related Loss of body weight results in a lean physique weight cycling is usually present Restriction of food intake and/or excessive exercise is voluntary or at the suggestion of a coach/trainer Present while competing but ceases after competitive career ends
32
Characteristics of muscle dysmorphia
becoming excessively focused on what they perceive to be body defects more prevalent in males than females rely on dietary supplements and anabolic steroids in an effort to build more skeletal muscle mass and lose body fat preoccupation with gaining muscle mass
33
Disordered eating's effect on performance:
initially increases due to hormones produced during starvation masking fatigue, but long-term declines
34
Disordered eating's effect on muscle mass:
dereased or inability to increase muscle mass with resistance training
35
Disordered eating's effect on bone density
decrease
36
Treatment for disordered eating
psychological, nutritional, and medical components