Topic 4 Flashcards
Monosaccharides
simple sugar
Disaccharides
Simple sugar
Polysaccharides
Complex sugar
How many total amino acids are there?
20
How many essential amino acids are there?
9
Complete protein
Contains all essential amino acids
High quality protein
Complete (contains all essential) and with correct proportions
What else are fats called?
Lipids
4 types of fat
1) saturated (bad)
2) monounsaturated
3) polyunsaturated
4) trans fatty acids (bad)
What are the two water soluble vitamins?
B & C
Fat soluble Vitamins
A, D, E, K
Antioxidants
C, E, and beta-carotene
- prevent the effects of free radicals (unstable atoms that damage cells)
What’re minerals
Inorganic compounds for proper cell function
Calcium is crucial for
Bone development
What is the purpose of fiber and where is it found?
GI function and in plant based foods
2 important components of iron
Hemoglobin and myoglobin
Levels considered anemic (Iron)
Hemoglobin (Hg) < 12 mg/dL for females; Hg < 13 mg/dL for males
What are the 3 sources of ATP
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
High intensity, short duration activity such as sprinting would use
anaerobic carbs
Low intensity, long duration activities such as jogging would use
Aerobic fats/carbs
RER formula
CO2 produced/O2 consumed
RER around 0.7 would signify
fats
RER closer to 1 would signify
Carbs
What type of carbs should be consumed pre-exercise?
Complex
What type of carb should be consumed during exercise
Simple
What type of carb should be consumed post exercise?
Both complex and simple
A higher carb diet will allow an individual to exercise longer than an individual consuming a high fat diet (true/false)
True
A vegetarian may need to consume additional protein because their diet is lacking in
complete proteins
