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Health Related Exercise Prescription > Topic 4 > Flashcards

Topic 4 Flashcards

1
Q

Monosaccharides

A

simple sugar

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2
Q

Disaccharides

A

Simple sugar

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3
Q

Polysaccharides

A

Complex sugar

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4
Q

How many total amino acids are there?

A

20

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5
Q

How many essential amino acids are there?

A

9

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6
Q

Complete protein

A

Contains all essential amino acids

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7
Q

High quality protein

A

Complete (contains all essential) and with correct proportions

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8
Q

What else are fats called?

A

Lipids

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9
Q

4 types of fat

A

1) saturated (bad)
2) monounsaturated
3) polyunsaturated
4) trans fatty acids (bad)

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10
Q

What are the two water soluble vitamins?

A

B & C

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11
Q

Fat soluble Vitamins

A

A, D, E, K

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12
Q

Antioxidants

A

C, E, and beta-carotene
- prevent the effects of free radicals (unstable atoms that damage cells)

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13
Q

What’re minerals

A

Inorganic compounds for proper cell function

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14
Q

Calcium is crucial for

A

Bone development

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15
Q

What is the purpose of fiber and where is it found?

A

GI function and in plant based foods

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16
Q

2 important components of iron

A

Hemoglobin and myoglobin

17
Q

Levels considered anemic (Iron)

A

Hemoglobin (Hg) < 12 mg/dL for females; Hg < 13 mg/dL for males

18
Q

What are the 3 sources of ATP

A

1) ATP-CP (creatine phosphate) stores; immediate 10 seconds
2) Anaerobic glycolysis; via carbs; lactic acid by-product; short term 1-3 min
3) Aerobic metabolism; long term greater than 3 min; fatty acids and carbs

19
Q

High intensity, short duration activity such as sprinting would use

A

anaerobic carbs

20
Q

Low intensity, long duration activities such as jogging would use

A

Aerobic fats/carbs

21
Q

RER formula

A

CO2 produced/O2 consumed

22
Q

RER around 0.7 would signify

A

fats

23
Q

RER closer to 1 would signify

A

Carbs

24
Q

What type of carbs should be consumed pre-exercise?

A

Complex

25
Q

What type of carb should be consumed during exercise

A

Simple

26
Q

What type of carb should be consumed post exercise?

A

Both complex and simple

27
Q

A higher carb diet will allow an individual to exercise longer than an individual consuming a high fat diet (true/false)

A

True

28
Q

A vegetarian may need to consume additional protein because their diet is lacking in

A

complete proteins

Health Related Exercise Prescription (20 decks)

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