Sports Nutrition - Final Exam Review.docx Flashcards
(220 cards)
1
Q
- What are the 6 different nutrient categories?
A
carbs, fats, protein, vitamins, minerals, water
2
Q
- What are the differences between macro vs micro nutrients?
A
macros provide energy and are needed in large quantities, micros are needed in small quantities
3
Q
- What is the generic overall role of Carbohydrates? What are the symptoms of carbohydrate deficiency?
A
quick energy because of sugar breakdown
4
Q
- What are the 3 monosaccharaides?
A
lactase, maltase
5
Q
- What foods are they commonly found in?
A
dairy products
6
Q
- Glucose can be converted to what two different major storage forms?
A
glucogen and glycogen
7
Q
- What are the 3 major diasaccharides and what are the enzymes responsible for their breakdown?
A
8
Q
- What are polysaccharides composed of?
A
9
Q
- What is the difference between amylose, amylopectin, and glycogen
A
10
Q
- How does glycogen enter glycolysis? What enzymes are responsible?
A
11
Q
- What is the difference between glycogenesis and glycogenolysis?
A
glycogenesis is the creation of storing glucose, glycogenolysis is the breakdown of glycogen into glucose for use
12
Q
- How much fiber is needed per day?
A
13
Q
- Why can’t fiber be ingested?
A
body doesnt contain the enzymes
14
Q
- What is the difference in Triglycerides and fat?
A
15
Q
- What are triglycerides composed of? How are they broken down?
A
16
Q
- What are saturated vs unsaturated fatty acids?
A
saturated fats are from animal products, unsaturated fats are from vegetables
17
Q
- What is trans fat and why is it “bad?”
A
the molecular structure allows it to catch onto other structures and creates blockages in vessels
18
Q
- What role does cholesterol play? Where is it commonly found?
A
19
Q
- What are the differences in chylomicrons, VLDL, LDL, HDLs and what are their functions?
A
20
Q
- What is the recommended amount for fat intake?
A
20-35% of daily cals
21
Q
- What is the difference between non-essential and essential amino acids?
A
non essential: body produces them.
essential: the body needs them from food bc it cant make them
22
Q
- What is the recommended amount for protein intake?
A
0.8g/kg of bw
23
Q
- What is recommended amount for water intake?
A
1L for every kg lost
24
Q
- What are the criteria for essential nutrients?
A
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2. Differences in EAR, RDA, AI, UL
RDA: recommended daily allowance
EAR: estimated average requirement
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1. Understand the DRI Chart
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3. What is the recommended sodium intake per day?
1.5g
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4. %DV for fat, protein, carbs
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5. What are some commonly known sugar substitutes?
aspartame, splenda, stevia
30
1. What allows them to be low-calorie?
they are chemically formulated to be hundreds of times more sweet than traditional sugar, allowing them to use less and lowering calories
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6. What are some different ways to determine dietary intake?
food diaries
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1. What are some positives and negatives about each method?
recall bias
33
1. Muscle is composed of what?
myofibrils
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2. What filaments are needed for muscle contraction?
actin and myosin
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3. Where is energy stored in muscle?
as fat, atp, and pcr
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4. What are the different fiber types and what are their different characteristics?
type 1, type 2a, type 2x. type 1 is slow fatigue, endurance, type 2a btwn type 1 and 2x. type 2x is fast twitch, high fatigue
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5. What are the 3 different energy systems for muscle contraction
pcr, glycolysis, krebs
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1. Explain each in detail eg: where does it take place, how much energy is produced, what substrates are used, where in the cell it is located, what are the advantages/disadvantages of each, what are the starting products and end products
ETC
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2. What role does NADH and FADH2 play?
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6. What is the role of insulin?
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1. What energy system is this applicable to?
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2. How is glucose transported inside the cell?
GLUT 4 transporters
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7. Lipolysis occurs where?
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8. What is lipolysis and what stimulates/inhibits it? Why?
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1. How does Beta oxidation occur? What is the end product? What is the starting product?
beta-oxidation takes fatty acids and converts it to acetyl coa (occurs in mitochondria
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2. Where is fat used for energy?
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9. How is protein oxidized? And where does it enter to be used as energy?
48
10. Differences in liver, muscle glycogen, blood glucose, fat, and protein energy stores?
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11. What are some major hormones discussed in class and understand how they inhibit or activate glycogen and fat storage vs breakdown
insulin, and glucogen ?
50
12. What macronutrients are used during certain exercise intensities or duration?
more fat use during low intensity, for carb use during high intensity
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13. How does a high or low CHO diet affect exercise variables discussed in class.
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1. How does AMP and ATP levels affect glycogen levels and fat levels?
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2. What is McArdle’s disease?
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3. Understand what Work, Power, EE, calorie, efficienty is and how they realte to exercise
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4. What are the Atwater factors?
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1. What are carbs, lipids, and proteins broken down into for energy use?
carbs: monosaccharides, fats: fatty acids, proteins: amino acids
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2. What are the major components of the digestive tract and what are their characteristics?
esophagus, Mouth, stomach, SI, gallbladder, pancreas, large intestine
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2. What is the importance of pancreas in terms of exercise?
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3. How does transit time play a role in digestion/exercise?
60
3. Carbohydrate digest occurs with what enzyme and where?
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4. How are starches broken down vs glucose? What enzymes are involved and why are 2 different enzymes needed?
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5. Why are emulsifiers so important and what are some examples in everyday life?
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6. Protein digestion requires what? What is all involved? Where does it take place?
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7. What transporters are needed for nutrient absorption? Understand the each respective one and their basic function
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8. Why is bacteria so important in the large intestine? Where are they found, what are their roles, what are common examples?
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9. What controls gastric emptying?
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1. What are the main goals of carbohydrates?
quick energy source
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2. Where is glycogen found and what is its primary purpose?
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1. What scenarios might glycogen be used/broken down?
hgih intensity exercise
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2. How does liver and muscle glycogen differ? What scenarios would one be used over another?
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3. What is insulin and glucagon?
hormones that help regulate blood sugar levels
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1. What are their primary purposes?
egulate blood sugar levels
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2. Where are they produced?
pancreas
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3. How do they affect glycogen phosphorylase and glycogen synthase
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4. How do catecholamines affect insulin levels?
increased catecholamines increase ? insulin levles ???
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4. Understand how increases/decreases in blood sugar affects glycogen, glucose, insulin, and glucagon
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5. What is hypoglycemia and what are some basic characteristics of it?
low blood sugar levels. fatigue, hunger, confusion,
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6. What are the recommended amount of carbohydrate intake for athlethes? Post exercise? Pre exercise? During exercise?
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7. What are the two different models for carb/glycogen supercompensation?
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1. What are the advantages/differences between the two?
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2. When is supercompensation important? What type of exercise? Time?
before a marathon or triathalon
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8. Why is it important to ingest some form of carbs during exercise?
to not deplete liver glucose levels ?
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9. How does carb intake affect carb oxidation?
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10. Understand how GLUT 4 and insulin are responsible for transporting glucose
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11. Understand the glycogen synthesis pathway and what factors might alter its rate
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12. Why is it important to ingest carbs following workouts? How much should be consumed?
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1. Compared to other macronutrients how does fat contribute to energy production?
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2. Why do you want to “save” glycogen during exercise?
because if you deplete all stores you crash and cannot continue to compete
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3. What are limitations to fat oxidation? Why is fat not used all the time?
it is slower than carbohydrate breakdown
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4. What is the difference between Hormone sensitive lipase and lipoprotein lipase?
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5. What are some factors that affect/regulate said enzymes?
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6. Where can fat be stored? Why is it important to be stored in said locations?
muscles, around organs, under skin
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7. What is meant by reesterfication? When is it applicable and why does it occur?
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8. How is fat transported in an aqueous environment? What is an example of that?
emulsifiers
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9. How is albumin important in fat transport?
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10. What are some fatty acid binding proteins of interest? Where are they found and what is their purpose?
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11. What are some different ways fat can be transported?
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12. What are the differences in fat content of type I vs Type II muscle fibers?
type 1 fibers have higher fat levels than type 2
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1. Why si there a difference? What are some other differences between Type I and Type II
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13. Understand the methodology for transportation of FAs into the mitochondria
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1. What are the enzymes involved? What are the basic steps?
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2. What are the start and end products?
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14. Walk through basic concept of Beta oxidation. what is the purpose?
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1. Where does it occur?
liver?
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15. When is fat used predominately over carbs? What scenarios might you see this happen?
endurance exercises
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16. How does training affect fat oxidation?
107
1. Why is nitrogen balance important in terms of protein intake use, and secretion?
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1. What does it tell us?
how much protein is being used
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2. What are the different types of amino acid transport and where do they occur?
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3. When/why might protein breakdown occur? What factors might play a role in that?
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4. What are the protein recommendation intakes for endurance exercise and strength athletes?
1.2-1.4g/kg for endurance
1.6-1.8g/kg for strength
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1. Where do these recommendations come from?
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5. What is some generic post exercise recommendations in terms of protein intake?
24-30g of protein within an hour of exercise
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6. What is the difference between whey and casein protein? Where do they come from?
115
7. What are your branched chained amino acids?
leucine, isoleucine, valine
116
1. What are some theories on why BCAAs should be supplemented?
enhance performance, promote protein synthesis and speed up recovery
117
2. What differences were observed in a placebo, low BCAA, and high BCAA groups for exercise?
118
8. What are some potential benefits of arginine?
119
9. What is the central fatigue hypothesis?
the brain becomes tired and cannot perform executive functions
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1. What is the basic mechanisms of it?
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10. What are some potential negative side effects of excessive protein intake?
122
Chapter 9
123
1. Why is water intake so important in terms of exercise performance and human metabolism?
124
2. What endocrine system is responsible for temperature regulation?
hypothalamus ?
125
3. How is exercise intensity and heat production related to each other?
126
4. Why is it so important to regulate body temperature in terms of exercise/muscle performance?
127
5. At what temperature does central fatigue began to appear?
103 degrees F ?
128
6. What are the 3 ways environmental heat stress occurs?
radiation, convection, conduction
129
7. How does hydration status affect heart rate?
dehydration causes faster HR
130
8. How does exercise training improve thermoregulation? What changes occur physiologically?
increase sweat gland size, sweat earlier,
131
9. How does aerobic exercise affect heat regulation?
132
10. How is exercise performance affected by heat regulation?
133
11. Why does increase muscle glycogen use occur during dehydration?
134
12. How is thirst an indicator for water intake?
135
13. How much water should be consumed during exercise?
replace sweat loss
136
14. What are the benefits to hyperhydrating? Are there any negatives?
137
15. What is the main purpose of adding glucose or “electroytes” to water?
increase hydration
138
16. What are some starting point fluid requirements for athletes? How can you tell if you are hydrated?
139
17. How much water before, during, and post exercise?
140
18. How does water composition play a role in hydration?
141
Chapter 10
142
1. What role do vitamins and minerals play in metabolism
143
2. What are the fat soluble vitamins and what are their basic roles/functions?
144
3. What are basic functions for the B vitamins
145
4. Do athletes need to take vitamin supplements?
not necessarily- likely get enough through diet
146
5. What are some of the key minerals of interest and what role do they play in exercise and metabolism
147
6. Understand the regulation, required intake, and metabolism for Calcium, Vit E, and Iron
148
7. What is the role of antioxidants?
reduce free radical formation
149
8. What are ROS? And how do antioxidants affect them?
reactive oxygen species (free radicals) that cause damage to DNA, proteins and enzymes. antioxidants prevent ROS formation by reacting with them
150
9. Explain the importance of Iron and oxygen transport in detail
iron allows hemoglobin to transport oxygen by holding onto oxygen
151
10. What are some recommendations for Iron intake?
8 mg M, 18 mg F
152
1. Which populations are at risk for deficiencies?
vegetarians, atheltes, women
153
2. What happens with deficiency?
154
3. What is the difference of heme vs non-heme iron?
heme is absorbed better, non heme found in plants and animals. most heme iron from animals
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11. What is the importance of “elecytrolyes” in terms of exercise and metabolism
156
1. How do they affect water balance?
157
Chapter 11
158
1. What is the important of the 1994 Supplement Act and how did it effect the distribution of supplements?
they are not regulated by the FDA
159
2. Know the basic theorized function and mode of action of each supplement
160
1. Androstenedione
prohormone that stimulates testosterone synthesis, increase muscle mass and faster recovery
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2. Beta Alanine and Carnosine (know their relationship and how it works)
beta alanine is the precursor to carnosine. carnosine is not effectively absorbed in the GI tract.
162
3. Caffeine
naturally occurring, structurally similar to adenosine, works as a competitive inhibitor to increase neural activity
163
4. Carnitine
from meat products, claims to improve fat metabolism, reduce fat mass, increase muscle mass
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5. Choline
acetylcholine transmits electrical potential from neuron to muscle cell, leads to calcium release and ultimately muscle contraction
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6. Creatine (positives? Negative side effects? What type of sport?)
most studied supplement, weight gain , good for high intensity
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7. DHEA
weak androgen steroid hormone, precursor for testosterone, claims to slow aging, increase lean body mass, and boost immune function
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8. Sodium Bicarbonate
pH buffer, causes bloating and discomfort, good for short exercise bouts
168
9. Sodium Citrate
pH buffer, good for short exercise bouts
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Chapter 12
170
1. What training adaptations occur following exercise?
resistance; increase neural recruitment
endurance: more mitochondria, improved fatigue resistance
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2. What are examples of stimuli needed to initiate a signaling cascade?
muscle stretch, Ca, cellular energy balance
172
1. What role do they play?
173
3. What are examples of secondary signals?
AMPK, Akt-mTOR
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4. What is the function of AMPK? What activates it? What occurs when it is activated?
detects ratio of ATP: AMP, AMPK activated with increase in ratio
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5. How does the Akt-mTor pathway affect muscle growth?
insulin like growth factors released during exercise- activation/binding initiate cascade of events
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1. What stimulates Akt/mTOR? What inhibits it?
stimulate: stretch, Ca, AMPK, insulin like growth factors
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6. Following exercise what is the time line in terms of the stimulus, secondary messengers, gene expression, and ultimately protein synthesis?
stimulus= minutes, secondary messengers= a few hours, gene expression= 4-12 hours, protein synthesis= 24-48hrs
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7. How does glycogen affect signaling responses?
low glycogen - affects AMPK which changes adaptive response
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8. What affect does fasting overnight have on exercise the next morning? Would you recommend it?
not much- not recommended bc muslce glycogen stores remain largely unaffected
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9. Should NSAIDS be used to help with muscle soreness? Why?
no- they reduce inflammation and inflammation helps the body rebuild muscle tears
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10. What are some symptoms of overtraining, why does it occur, how do you stop it? does glycogen affect overtraining?
unexplained decrease in performance. does not appear to affect it
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Chapter 13
183
1. What are the different body composition models and what makes them different? Understand all terms in all models
2 component: FFM and FM
3: FM, FFdry mass, total body water
4: TBW, FM, residual, bone mineral
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2. What is the normal ranges of body weight and body fat for different populations?
5-10% for atheletic male, 8-15% for athletic female, 11-14% average male, 16-23% average female
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3. What are the different methods of measuring “weight” and what are their pros and cons?
Waist to hip, BMI, underwater weight, calipers, DEXA, bioelectrical impedance
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1. Eg: Waist to hip, BMI, underwater weight, calipers, DEXA, bioelectrical impedance?
DEXA- most accurate, underwater weight- accurate, inconvenient. waist to hip- better for elderly and others to accurately reflect fat distribution, BMI- only good for non pregnant adults. calipers- cheap, quick. bioelectrical impedance- not as accurate, cheap
187
4. Where do the different types of fat distribution occur? Pros and cons?
upper body obesity: associated with more health risks than lower body- common in older men. lower body obesity: less health risks than upper body, common in women
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Chapter 14
189
1. What hormones are responsible for regulation of appetite and how are they responsible for it?
ghrelin and leptin. ghrelin= hunger hormone. leptin= satiety hormone
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2. What effect does exercise have on appetite? How does intensity of exercise play a role?
exercise breifly inhibits hunger
191
3. Can exercise change RMR? Why or why not?
only for a short time after exercise- evens out quickly after.
192
4. Does an increase EPOC validate the claim that exercise increases RMR?
yes
193
5. What are the different characteristics of weight loss methods and pros/cons of them?
Energy restriction- not sustainable, very low energy diets- not sustainable, low fat- not necessary or helpful, combining diets- limited research behind it, high protein diets- idea is that protein makes u feel full longer and hopes that you consume less calories, zone diet, low carb
194
1. Energy restriction, very low energy diets, low fat, combining diets, high protein diets, zone diet, low carb
195
6. What is the set point theory and what variables contribute to it?
body has a set weight range it wants to be in
196
1. What are the pros and cons of set point?
con is that set point has changed over the decades (increase)
197
7. What is weight cycling unhealthy?
screws up metabolism in the long run
198
8. What are the weight loss recommendations for athletes?
lose 0.5-1 pounds a week
199
Chapter 15
200
1. What are the major three types of eating disorders and what are their general characteristics and causes?
anorexia nervosa- purging type
bulemia nervosa_ binging- pruging type
201
2. What can be done to limit these eating disorders
202
3. Which populations are most at risk for eating disorders?
young female athletes in sports that focus on performance and aesthetics
203
4. How do eating disorders affect sports performance?
decreases athletic performance
204
5. What is the female triad
osteoporosis, amenorrhea, eating disorder
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6. What are some actions to help treat eating disorders
therapy
206
Chapter 16
207
1. What is the correlation between exercise and infection?
immediately after exercise risk of infection increases- high intensity exercise also puts you at most risk over sedenatary and low intensity exercise
208
2. What is the difference in the innate vs adaptive immune systems
innate- born with it, natural, nonspecific
adaptive- acquired
209
1. What are examples of each immune system and their components
innate- physical or chemical barriers (skin, pH of body fluids), phagocytic cells (macropahges)
adaptive- T and B lymphocytes
210
3. What are the general immune responses and how do they aid in prevention of infection?
inflammation- allows for faster immune response by increase in blood flow, permeability of capillaries and leukocyte use
211
4. Understand the basic functions of the leukocytes and the basic concepts of each specific type
212
5. How do lymphocytes responding during an infection?
213
6. What role do macrophages have?
eat foreign particles
214
7. How does exercise affect WBC or leukocytes?
215
1. What causes an increase risk during exercise
216
8. Understand the different immune responses during acute and post exercise
acute exercise increase number of circulating leukocytes
217
9. What type of diet is recommended to optimize prevention of disease in athletes
high carb diets, 60-70% carb, 10-15% protein, rest fats
218
1. Why is the type of diet recommended?
immune cells have high metabolic rates and require glucose, high glycogen decreases stress during exercise
219
10. How do carbs, fats, and proteins help prevent infection?
carbs are the main energy source for lymphocytes, proteins are needed to form certain antibodies
220
11. What are some vitamins and minerals discussed in class that could potentially aid in increased immune function?
vitamin c, zinc
