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Sports Nutrition > test 1 > Flashcards

test 1 Flashcards

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1
Q

how many essential amino acids are there?

A

9

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2
Q

how many essential amino acids are there?

A

9

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3
Q

how many nonessential amino acids are there?

A

11

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4
Q

why are proteins important?

A

involved in growth and repair of body tissues

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5
Q

why are lipids important?

A

provide structure to body tissues (such as nerves and cell membranes)

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6
Q

what are the water soluble vitamins?

A

B and C

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7
Q

what are the bat soluble vitamins?

A

A E D K

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8
Q

what are minerals?

A

micronutrients composed of elements other than carbon important for structural, electrical, and chemical roles in the body

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9
Q

what are the major minerals?

A

potassium, calcium, sodium, chloride, etc.

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10
Q

what is the daily requirement for major mineals?

A

> 100mg/day

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11
Q

what is the daily requirement for minor minerals?

A
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12
Q

3 main functions of water

A

temperature regulation
lubrication
transport

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13
Q

how does the body provide energy for itself?

A

carbs, fats, and proteins are metabolized to form ATP

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14
Q

RDA

A

recommended dietary allowances

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15
Q

DRI

A

dietary reference intakes

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16
Q

what is an RDA?

A

measurement of nutrient intake that will meet the needs of about 97% of a particular population

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17
Q

EAR

A

estimated average requirement

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18
Q

what is an EAR?

A

meets the nutrient needs of 50% of a particular population

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19
Q

AI

A

adequate intake

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20
Q

what is an AI?

A

target intake level of a nutrient based on peoples estimated dietary intake

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21
Q

UL

A

upper intake

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22
Q

what is a UL?

A

higher nutrient intake than this would be harmful

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23
Q

replaces nutrients that were lost in processing of the food

A

enrichment

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24
Q

adds nutrients not originally present in the food

A

fortification

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25
Q

what are the goals for the “Dietary Guidelines for Americans”?

A

1) balance calories to manage weight
2) reduce the intake of salt, harmful fats, cholesterol, grains, alcohol
3) increases the intake of fruits veggies whole grains, seafoods, low fat milk products
4) build healthy eating patterns

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26
Q

what must a food label include?

A 
statement of identity
net contents
manufacturer information
ingredient list
nutrition facts panel
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27
Q

what is included on the nutrition facts panel?

A 
serving size information
total calories
calories from fat
carbs and protein content
vitamin and mineral info
precent daily values
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28
Q

why are percent daily values useful?

A

the %DV can be used to compare the nutrients density of product

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29
Q

what should be some considerations when developing a nutrition plan for an athlete?

A 
health history
energy demands of the sport 
total weekly training and competition time
living arrangements
access to food
travel schedules
likes and dislikes
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30
Q

how many nonessential amino acids are there?

A

11

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31
Q

why are proteins important?

A

involved in growth and repair of body tissues

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32
Q

why are lipids important?

A

provide structure to body tissues (such as nerves and cell membranes)

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33
Q

what are the water soluble vitamins?

A

B and C

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34
Q

what are the bat soluble vitamins?

A

A E D K

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35
Q

what are minerals?

A

micronutrients composed of elements other than carbon important for structural, electrical, and chemical roles in the body

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36
Q

what are the major minerals?

A

potassium, calcium, sodium, chloride, etc.

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37
Q

what is the daily requirement for major mineals?

A

> 100mg/day

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38
Q

what is the daily requirement for minor minerals?

A
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39
Q

3 main functions of water

A

temperature regulation
lubrication
transport

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40
Q

how does the body provide energy for itself?

A

carbs, fats, and proteins are metabolized to form ATP

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41
Q

RDA

A

recommended dietary allowances

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42
Q

DRI

A

dietary reference intakes

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43
Q

what is an RDA?

A

measurement of nutrient intake that will meet the needs of about 97% of a particular population

44
Q

EAR

A

estimated average requirement

45
Q

what is an EAR?

A

meets the nutrient needs of 50% of a particular population

46
Q

AI

A

adequate intake

47
Q

what is an AI?

A

target intake level of a nutrient based on peoples estimated dietary intake

48
Q

UL

A

upper intake

49
Q

what is a UL?

A

higher nutrient intake than this would be harmful

50
Q

replaces nutrients that were lost in processing of the food

A

enrichment

51
Q

adds nutrients not originally present in the food

A

fortification

52
Q

what are the goals for the “Dietary Guidelines for Americans”?

A

1) balance calories to manage weight
2) reduce the intake of salt, harmful fats, cholesterol, grains, alcohol
3) increases the intake of fruits veggies whole grains, seafoods, low fat milk products
4) build healthy eating patterns

53
Q

what must a food label include?

A 
statement of identity
net contents
manufacturer information
ingredient list
nutrition facts panel
54
Q

what is included on the nutrition facts panel?

A 
serving size information
total calories
calories from fat
carbs and protein content
vitamin and mineral info
precent daily values
55
Q

why are percent daily values useful?

A

the %DV can be used to compare the nutrients density of product

56
Q

what should be some considerations when developing a nutrition plan for an athlete?

A 
health history
energy demands of the sport 
total weekly training and competition time
living arrangements
access to food
travel schedules
likes and dislikes
57
Q

what happens to food after it is ingested?

A

digestion, absorption, transport, assimilation/energy production

58
Q

name the 3 salivary glands

A

parotid
sublingual
submandibular

59
Q

why is saliva important?

A

it moistens food and contains enzymes

60
Q

what are the major secretions of the stomach?

A

hydrochloric acid
pepsinogen
mucus
gastrin

61
Q

churned up food and secretions

A

chyme

62
Q

what is the function of the pyloric sphincter?

A

allows chyme to intermittently pass front the stomach to the small intestines

63
Q

how long is food generally in the stomach?

A

1 hour

64
Q

what are the 3 segments of the small intestine?

A

duodenum
jejunum
ileum

65
Q

describe the basic progression of digestion in the 3 segments of the small intestine

A

duodenum- majority of digestion
jejunum- little digestion and mostly absorption
ileum- absorption

66
Q

how does the small intestine have such a large surface area?

A

villi and microvilli lining the interior

67
Q

though little absorption takes place in the colon, what is absorbed there?

A 
water
sodium
chloride
potassium
vitamin k
68
Q

name 3 mechanisms of nutrient transport

A

passive diffusion
facilitated diffusion
active transport

69
Q

what nutrients are transported through passive diffusion?

A

fats, fat soluble particles, oxygen, Co2, alcohol and water

70
Q

which modes of nutrient transportation do not require energy?

A

passive diffusion and facilitated diffusion

71
Q

describe facilitated diffusion

A

particles, like fructose, need a carrier protein in order to move across a membrane on a concentration gradient

72
Q

describe active transport

A

requires both a transporter and energy and can go against a concentration gradient

73
Q

what molecules are actively transported?

A

glucose and galactose

74
Q

4 classifications of CHO

A

monosaccharide
disaccharide
oligosaccharide
polysaccharide

75
Q

what is the most important monosaccharide for the body?

A

glucose

76
Q

maltose

A

glucose + glucose

77
Q

sucrose

A

glucose + fructose

78
Q

lactose

A

glucose + galactose

79
Q

where is glucose first transported to ?

A

the liver – hepatic portal

80
Q

what signals the uptake of blood glucose?

A

insulin

81
Q

what are the final fates of carbs?

A

storage as glycogen in the muscle and liver
conversion to fat and stored in adipose tissue
energy (ATP)

82
Q

most dietary fat is in the form of _____

A

triglycerides

83
Q

what secretions of the stomach help lipid digestion?

A

gastric lipase

84
Q

what secretions of the small intestines help lipid digestion?

A

bile
pancreatic lipase
micelle formation

85
Q

how and where are fats absorbed?

A

passive diffusion in the small intestines

86
Q

what are lipoproteins?

A

a triglyceride and its protein carrier

87
Q

chylomicrons

A

lipoproteins + fats

88
Q

describe fat transportation through the lymph system

A

chylomicrons are sent to the neck veins via the thoracic duct and then emptied into the blood

89
Q

enzyme that breaks triglycerides int eh chylomicrons into free fatty acids and glycerol

A

lipoprotein lipase

90
Q

final fate of fats

A

storage as adipose until used for energy

91
Q

what are the stomach secretions that are needed to digest proteins

A

HCL (denature)

pepsin (breakdown into small chains)

92
Q

what are the small intestines secretions that are needed to digest proteins

A

proteases

peptidases

93
Q

where and how are proteins digested?

A

facilitated diffusion, but mostly active transport in the small intestine

94
Q

describe the transport of proteins

A

transported through the blood with carriers, and becomes part of the amino acid pool

95
Q

why can protein supplements be a concern?

A

the over consumption of single AA’s can interfere with the absorption of other AA

96
Q

what do fat soluble vitamins need in order to be absorbed? why is this significant?

A

packaged with dietary fat. if you are taking a fat soluble vitamin supplement you need to consume it with a fatty food

97
Q

what are the 3 energy systems?

A

phosphagen
anaerobic energy system
aerobic energy system

98
Q

which energy system yield ATP the fastest?

A

phosphocreatine system

99
Q

which energy system yields the most ATP?

A

aerobic system (kreb cycle and ETC)

100
Q

where does the phosphocreatine process happen?

A

cytosol

101
Q

where does glycolysis take place?

A

cytosol

102
Q

true or false: all macronutrients can be broken down into substrates for aerobic metabolism?

A

true

103
Q

the aerobic energy system is also called

A

oxidative system

104
Q

adequate carbohydrate intake spares

A

muscle mass

105
Q

true or false: it is rare but in some cases it may be appropriate for an athlete to be on a low carb diet

A

false! needed for energy and muscle depletion may occur without adequate CHO

Sports Nutrition (1 decks)

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