Test 3 High Yield Flashcards
what are the three energy systems of the body?
energy reservoir
anaerobic metabolism
aerobic metabolism
this energy system supplies energy, drives short bursts of intense physical activity for up to 20 seconds like heaving heavy weight and requires no oxygen input?
energy reservoir energy system
this energy system draws heavily on glucose and or glycogen stores
for muscles performing high intensity work
anaerobic energy system
this energy system depends more heavily on fatty acids for fuel sparing glucose and conserving glycogen
fuels moderate intensity activity over a long duration
aerobic energy system
this is a byproduct of anaerobic energy production?
lactate
what are the three factors that affect glucose use during physical activity?
carb intake
intensity and duration of the activity
degree of training
recommended carb intake for casual exercisers? low intensity
3-5 g/kg/day
recommended carb intake for most athletes? moderate intensity
5-7 g/kg/day
recommended carb intake for endurance athletes? moderate to high intensity 1-3 hr/day
6-10 g/kg/day
recommended carb intake for ultra endurance athletes? moderate to high intensity, 4-5 hr/day
8-12 g/kg/day
recommended intake of fat for endurance athletes?
20-35% of calories
protein recommendation for endurance athletes?
1.2-1.4 g/kg/day
DRI recommend: 0.8
power athletes: 1.2-1.7
how to avoid heat stroke?
drink fluids before and during activity
rest in the shade
wear lightweight clothing for sweat to evaporate
common mineral deficiency in athletes? this type of condition due to low blood iron is seen among athletes?
endurance activities increase the release of this hormone?
iron; sports anemia; hepcidin - the body’s iron lowering hormone
this vitamin maintains healthy skin, participates in cellular replication, immune function, antibody production and anti inflammatory response?
not exhaustive- immune function
vitamin A
regulates immune cell response, role in antibody production?
not exhaustive- immune function
vitamin D
protects against oxidative damage
not exhaustive- immune function
vitamin C and E
helps maintain an effective immune response; role in antibody production
not exhaustive- immune function
vitamin B6
nutrient that assists in cellular replication and specialization that support immune cell and antibody protection
not exhaustive- immune function
vitamin B12 and folic acid
nutrient that protects against oxidative damage
not exhaustive- immune function
selenium
nutrient that helps maintain an effective immune response and role in antibody production
not exhaustive- immune function
zinc
nutrient that maintains healthy skin and other epithelial tissues
not exhaustive- immune function
protein
nutrient that helps to resolve inflammation after an immune response through production of lipid mediators
not exhaustive- immune function
omega 3 fatty acid
healthy blood levels
total blood cholesterol <200 LDL cholesterol <100 HDL cholesterol >60 triglycerides <150 BMI 18.5-24.9 Blood pressure <120/<80
risk factors for hypertension
age genetics obesity salt intake alcohol dietary factors
what is the DASH diet?
Dietary Approach to Stop Hypertension
diet rich in fruits, vegetables, nuts, whole grains, and low fat milk products and total fat can lower blood pressure
improves vascular function, lowers total cholesterol and LDL cholesterol and reduces inflammation
how much sodium is not to exceed the DRI’s recommended Tolerable intake level?
2300 mg per day
this mineral may also help regulate blood pressure?
potassium
what are the steps in the Cancer development process?
exposure to the carcinogen entry of the carcinogen into the cell initiation of cancer as the carcinogen acceleration by promoters that stim cancer metastasis disruption of normal body functions
concerns of the FDA?
- Microbial foodborne illness
- Natural toxins in foods
- Residues in food
- Nutrients in foods
- Intentionally approved food additives
- Genetically engineered foods
branch of the US department of health, responsible for identifying, monitoring, and reporting foodbourne illnesses and outbreaks
CDC
responsible for regulating pesticides and water quality standards
EPA
developed standards of pesticide use
FAO
responsible for the saftery and wholesomeness of all dietary food and supplements
(EXCEPT meat, polutry, and eggs)
FDA
responsible for the safety and wholesomeness of meat, poultry, and eggs
USDA
what is the process for how food makes it from the farm to the plate?
farm processing transportation retail plate
what are the three conditions bacteria need to thrive?
nutrients
moisture
warmth 40F-140F
four core ways to keep food safe?
clean
cook
separate
chill
honey is a prime incubator for this bacteria?
Clostridium botulinum
