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Nutrition For Diet And Exercise > Test 2 - Protein, fat, vitamins, minerals > Flashcards

Test 2 - Protein, fat, vitamins, minerals Flashcards

1
Q

What are glucogenic and ketogenic amino acids used to form?

A

Carbs and fat from excess protein.

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2
Q

What is the fate of glucogenic amino acids?

A

Formation of pyruvate, which is converted to glucose in the liver.

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3
Q

What is the fate of ketogenic amino acids?

A

They are metabolized in liver to form acetyl CoA, which can be used for energy or converted to fat.

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4
Q

Can humans store excess nitrogen

A

No. We use what we need then excrete the rest in the urine.

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5
Q

2 ways that protein might be a significant source of energy

A

Athletes in weight control sports because they don’t get enough calories. If we run out of carbs.

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6
Q

In resistance training, how is protein used

A

Both muscle breakdown and buildup occur, with buildup prevailing over time

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7
Q

In aerobic endurance training, how is protein used

A

Use is minimal unless they run out of carbs

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8
Q

Most important factor affecting use of protein as an energy source

A

Carb availability

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9
Q

Trained individuals at rest experience preferential oxidation of what

A

Fat, sparing protein

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10
Q

Habitual training decreases breakdown of what during exercise

A

Protein

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11
Q

Aerobic endurance training increases ability of muscles to use what, which means what

A

Protein for energy, body can preserve glucose for the brain when carb levels are low

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12
Q

Can amino acids be converted to acetyl CoA

A

Yes. Carbs can too.

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13
Q

What nutrient is involved in protein sparing

A

Carbs

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14
Q

What is the RDA for protein

A

.8g per kilogram body weight

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15
Q

Is the RDA for protein in strength trained individuals higher

A

Yes, to support muscle buildup

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16
Q

Is the RDA for protein higher in endurance athletes

A

Somewhat, it restores proteins used when carbs ran out

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17
Q

Will increasing protein enhance performance

A

No, insufficient evidence

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18
Q

What are the 2 major sources of fat energy

A

Plasma free fatty acids, muscle cell triglycerides

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19
Q

What does hormone sensitive lipase do

A

Releases free fatty acids from adipose cell triglycerides

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20
Q

Hormone sensitive lipase releases free fatty acids to what 2 places

A

Blood to increase free fatty acid delivery to muscles, mitochondria

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21
Q

What is the main form of fat used at 25-65 percent vo2 max

A

Plasma free fatty acids

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22
Q

What is the main source of fat used at 65 percent vo2 max

A

Muscle free fatty acids from intramuscular triglycerides

23
Q

What is the main source of fat used at over 85 percent vo2 max

A

Fats are not used, carbs are most important

24
Q

As carb oxidation increases, what happens

A

Free fatty acid oxidation decreases

25
Q

3 reasons why we need fat

A

Provide energy Provide essential fatty acids Provide fat for fat soluble vitamins

26
Q

What are the essential fatty acids

A

Omega 3 and omega 6

27
Q

What are the fat soluble vitamins

A

A, d, e, k

28
Q

6 major functions of lipids

A

Structure for cell membranes Insulation, shock absorption for internal organs Metabolic regulation Part of hormones Adipokines Eicosanoids

29
Q

What do adipokines do

A

They influence metabolic pathways. Leptin is an example

30
Q

What do eicosanoids do

A

They possess local hormone like properties, signal molecules that use omega 3 and omega6

31
Q

Is cholesterol a fat

A

No, it is a sterol

32
Q

Is cholesterol essential

A

No, our bodies make enough of it

33
Q

How much cholesterol should be consumed in a day

A

Less than 300 mg per day

34
Q

If your LDL is over 100 or if you have coronary heart disease, how much cholesterol should you consume daily

A

Less than 200 mg

35
Q

What is LDL mostly composed of and is it good or bad

A

Mainly cholesterol, considered bad cholesterol

36
Q

What is HDL mainly composed of and what does it do. Is it good or bad

A

Protein, clears out LDL. Good

37
Q

Major function of calcium

A

Bone and teeth formation

38
Q

3 minor functions of calcium

A

Enzyme activation Muscle contraction Nerve impulse transmission

39
Q

Low levels of calcium can cause what

A

Impaired muscle contraction, muscle cramping, osteoporosis

40
Q

Function of magnesium

A

Component of over 300 enzymes

41
Q

What does research support in regards to performance with iron supplementation

A

Will only enhance performance if you already have iron deficiency anemia

42
Q

3 issues with excessive iron intake

A

Hemochromatosis, which damages liver Decreases absorption of copper and zinc Fatal in children

43
Q

What mineral is ergogenic for runners, why

A

Phosphorous Enhances cardiovascular efficiency, increases oxygen delivery to muscles

44
Q

Can vitamin k be formed in the body

A

Yes, synthesized from intestinal bacteria

45
Q

2 functions of vitamin k

A

Blood clotting, bone building

46
Q

Recommended folate intake

A

400 mcg per day

47
Q

Risk for high intake of folate

A

Masks pernicious anemia, a b12 deficiency

48
Q

What vitamin may decrease a source of energy during exercise, how

A

Niacin, or b3. Interferes with fat metabolism so fat can’t be used for energy

49
Q

Most common nutrient deficiency in US

A

Iron

50
Q

Together, what do folate, b6 and b12 do

A

Decrease homocysteine levels, which means clogged arteries get cleared

51
Q

What does vitamin b3 do

A

Niacin, coenzyme for glycolysis and fat synthesis. Important in aerobic and anaerobic energy processes

52
Q

What vitamins are antioxidants

A

A, c, e

53
Q

Simple way to avoid osteoporosis

A

Get enough calcium and vitamin d

54
Q

Name some risk factors for osteoporosis

A

Heredity, white, female, post menopausal, old, inactive, smoking, coffee, alcohol, stress

Nutrition For Diet And Exercise (3 decks)

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