test 1 Flashcards
how many essential amino acids are there?
9
how many essential amino acids are there?
9
how many nonessential amino acids are there?
11
why are proteins important?
involved in growth and repair of body tissues
why are lipids important?
provide structure to body tissues (such as nerves and cell membranes)
what are the water soluble vitamins?
B and C
what are the bat soluble vitamins?
A E D K
what are minerals?
micronutrients composed of elements other than carbon important for structural, electrical, and chemical roles in the body
what are the major minerals?
potassium, calcium, sodium, chloride, etc.
what is the daily requirement for major mineals?
> 100mg/day
what is the daily requirement for minor minerals?
3 main functions of water
temperature regulation
lubrication
transport
how does the body provide energy for itself?
carbs, fats, and proteins are metabolized to form ATP
RDA
recommended dietary allowances
DRI
dietary reference intakes
what is an RDA?
measurement of nutrient intake that will meet the needs of about 97% of a particular population
EAR
estimated average requirement
what is an EAR?
meets the nutrient needs of 50% of a particular population
AI
adequate intake
what is an AI?
target intake level of a nutrient based on peoples estimated dietary intake
UL
upper intake
what is a UL?
higher nutrient intake than this would be harmful
replaces nutrients that were lost in processing of the food
enrichment
adds nutrients not originally present in the food
fortification
what are the goals for the “Dietary Guidelines for Americans”?
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
what must a food label include?
statement of identity net contents manufacturer information ingredient list nutrition facts panel
what is included on the nutrition facts panel?
serving size information total calories calories from fat carbs and protein content vitamin and mineral info precent daily values
why are percent daily values useful?
the %DV can be used to compare the nutrients density of product
what should be some considerations when developing a nutrition plan for an athlete?
health history energy demands of the sport total weekly training and competition time living arrangements access to food travel schedules likes and dislikes
how many nonessential amino acids are there?
11
why are proteins important?
involved in growth and repair of body tissues
why are lipids important?
provide structure to body tissues (such as nerves and cell membranes)
what are the water soluble vitamins?
B and C
what are the bat soluble vitamins?
A E D K
what are minerals?
micronutrients composed of elements other than carbon important for structural, electrical, and chemical roles in the body
what are the major minerals?
potassium, calcium, sodium, chloride, etc.
what is the daily requirement for major mineals?
> 100mg/day
what is the daily requirement for minor minerals?
3 main functions of water
temperature regulation
lubrication
transport
how does the body provide energy for itself?
carbs, fats, and proteins are metabolized to form ATP
RDA
recommended dietary allowances
DRI
dietary reference intakes
what is an RDA?
measurement of nutrient intake that will meet the needs of about 97% of a particular population
EAR
estimated average requirement
what is an EAR?
meets the nutrient needs of 50% of a particular population
AI
adequate intake
what is an AI?
target intake level of a nutrient based on peoples estimated dietary intake
UL
upper intake
what is a UL?
higher nutrient intake than this would be harmful
replaces nutrients that were lost in processing of the food
enrichment
adds nutrients not originally present in the food
fortification
what are the goals for the “Dietary Guidelines for Americans”?
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
what must a food label include?
statement of identity net contents manufacturer information ingredient list nutrition facts panel
what is included on the nutrition facts panel?
serving size information total calories calories from fat carbs and protein content vitamin and mineral info precent daily values
why are percent daily values useful?
the %DV can be used to compare the nutrients density of product
what should be some considerations when developing a nutrition plan for an athlete?
health history energy demands of the sport total weekly training and competition time living arrangements access to food travel schedules likes and dislikes
what happens to food after it is ingested?
digestion, absorption, transport, assimilation/energy production
name the 3 salivary glands
parotid
sublingual
submandibular
why is saliva important?
it moistens food and contains enzymes
what are the major secretions of the stomach?
hydrochloric acid
pepsinogen
mucus
gastrin
churned up food and secretions
chyme
what is the function of the pyloric sphincter?
allows chyme to intermittently pass front the stomach to the small intestines
how long is food generally in the stomach?
1 hour
what are the 3 segments of the small intestine?
duodenum
jejunum
ileum
describe the basic progression of digestion in the 3 segments of the small intestine
duodenum- majority of digestion
jejunum- little digestion and mostly absorption
ileum- absorption
how does the small intestine have such a large surface area?
villi and microvilli lining the interior
though little absorption takes place in the colon, what is absorbed there?
water sodium chloride potassium vitamin k
name 3 mechanisms of nutrient transport
passive diffusion
facilitated diffusion
active transport
what nutrients are transported through passive diffusion?
fats, fat soluble particles, oxygen, Co2, alcohol and water
which modes of nutrient transportation do not require energy?
passive diffusion and facilitated diffusion
describe facilitated diffusion
particles, like fructose, need a carrier protein in order to move across a membrane on a concentration gradient
describe active transport
requires both a transporter and energy and can go against a concentration gradient
what molecules are actively transported?
glucose and galactose
4 classifications of CHO
monosaccharide
disaccharide
oligosaccharide
polysaccharide
what is the most important monosaccharide for the body?
glucose
maltose
glucose + glucose
sucrose
glucose + fructose
lactose
glucose + galactose
where is glucose first transported to ?
the liver – hepatic portal
what signals the uptake of blood glucose?
insulin
what are the final fates of carbs?
storage as glycogen in the muscle and liver
conversion to fat and stored in adipose tissue
energy (ATP)
most dietary fat is in the form of _____
triglycerides
what secretions of the stomach help lipid digestion?
gastric lipase
what secretions of the small intestines help lipid digestion?
bile
pancreatic lipase
micelle formation
how and where are fats absorbed?
passive diffusion in the small intestines
what are lipoproteins?
a triglyceride and its protein carrier
chylomicrons
lipoproteins + fats
describe fat transportation through the lymph system
chylomicrons are sent to the neck veins via the thoracic duct and then emptied into the blood
enzyme that breaks triglycerides int eh chylomicrons into free fatty acids and glycerol
lipoprotein lipase
final fate of fats
storage as adipose until used for energy
what are the stomach secretions that are needed to digest proteins
HCL (denature)
pepsin (breakdown into small chains)
what are the small intestines secretions that are needed to digest proteins
proteases
peptidases
where and how are proteins digested?
facilitated diffusion, but mostly active transport in the small intestine
describe the transport of proteins
transported through the blood with carriers, and becomes part of the amino acid pool
why can protein supplements be a concern?
the over consumption of single AA’s can interfere with the absorption of other AA
what do fat soluble vitamins need in order to be absorbed? why is this significant?
packaged with dietary fat. if you are taking a fat soluble vitamin supplement you need to consume it with a fatty food
what are the 3 energy systems?
phosphagen
anaerobic energy system
aerobic energy system
which energy system yield ATP the fastest?
phosphocreatine system
which energy system yields the most ATP?
aerobic system (kreb cycle and ETC)
where does the phosphocreatine process happen?
cytosol
where does glycolysis take place?
cytosol
true or false: all macronutrients can be broken down into substrates for aerobic metabolism?
true
the aerobic energy system is also called
oxidative system
adequate carbohydrate intake spares
muscle mass
true or false: it is rare but in some cases it may be appropriate for an athlete to be on a low carb diet
false! needed for energy and muscle depletion may occur without adequate CHO
