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Kinesiology > Unit 5: Nutrition > Flashcards

Unit 5: Nutrition Flashcards

1
Q

What are Macronutrients?

A

The human body’s direct sources of energy: proteins, carbohydrates, and fats; they supply the energy for daily life activities, including work and exercise.

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2
Q

What are Carbohydrates?

A

This term generally refers to foods that are particularly rich in complex carbohydrates (such as cereals, bread and pasta) or simple carbohydrates (such as candy, jams and desserts)

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3
Q

Complex Carbohydrates

A
  • Digested and absorbed more slowly
  • Food containing complex carbs often contain many of the vitamins, minerals, proteins, and fibres that our bodies need
  • Whole grains
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4
Q

Simple Carbohydrates

A
  • Digested and absorbed faster
  • Can cause large swings in our blood sugar levels
  • Table sugar, soft drinks, fruit juices, honey, processed foods, and junk foods
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5
Q

Glycemic index

A

A measure of the effect of a carbohydrate - containing food on an individual’s blood glucose level.

Foods such as honey and sugar have a high glycemic index, meaning that they are digested quickly, which leads to a rapid rise in blood glucose, quickly followed by a rise in the hormone insulin.

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6
Q

For an active person, what percentage of their daily caloric intake should come from carbohydrates?

A

For most healthy, active people 55-60% of their daily caloric intake should come from carbohydrate-rich foods.

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7
Q

What is protein?

A

An essential nutrient and one of the building blocks of body tissue, which can also serve as a fuel source (4 kilocalories per gram)

*made up of amino acids

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8
Q

How much protein does the average adult human body consist of? Where is it found?

A

10-12kg ; mostly found in muscles

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9
Q

Essential vs Non essential amino acids

A

Essential amino acids: 9; must be supplied by the foods we eat
Non essential amino acids: 11; our bodies can produce these

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10
Q

Complete proteins

A

Proteins from food courses that contain all 20 amino acids. Some food sources of complete proteins are animal products, such as meat, eggs, cheese, and milk.

Complete vegetable proteins include quinoa and soy

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11
Q

Incomplete proteins

A

Vegetable proteins often contain one or more amino acids in limited amounts and are sometimes called incomplete proteins.

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12
Q

When are proteins used as a source of energy?

A

The body can use protein as a source of energy when it’s supply of preferred sources (carbs and fats) run low.

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13
Q

What percentage of a human’s daily caloric intake should consist of proteins?

A

10-15%

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14
Q

What are dietary fats?

A

Dietary fats are the most energy-dense macronutrients.
An important source of concentrated energy in our diets and are essential for athletes because they are a source of energy at rest and during low-intensity activity

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15
Q

What are unsaturated fats?

A

Unsaturated fats contain 2 different categories (polyunsaturated and mono-unsaturated). These are the “good” fats.

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16
Q

Examples of foods that contain mono-unsaturated fats

A

Olive, peanut and canola oils, almonds, pecans, and avocados

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17
Q

Examples of foods that contain polyunsaturated fats

A

Soybean, corn, safflower, and sunflower oils.

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18
Q

What are saturated fats?

A

Generally come from animal sources (beef, lamb, pork). Some plant-deprived fats contain saturated fats (coconut oils, margarine, vegetable shortening).. Found in processed foods. This is the “bad” type of fat (along with trans fats too).

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19
Q

What risks occur when consuming a diet high in saturated fats?

A

Diets high in saturated fats have been linked to heart disease and vascular disease, leading to increased risk of heart attacks and stroke.
***Diets rich in unsaturated fats reduce the risk of heart and vascular disease.

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20
Q

What is water classified as?

A

Water is classified as a macronutrient because it is needed for all body functions in large amounts. Also it contains no caloric value.

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21
Q

What are trans fats?

A

Trans fats are fats that are similar in composition to saturated fats and that are harmful to our health. They appear to increase the concentration of LDLs (“bad cholesterol”) while reducing concentrations of HDLs (“good cholesterol”) in the blood. Diets rich in trans fats have been linked to an increased risk of heart disease.

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22
Q

What are micronutrients?

A

Micronutrients include vitamins and minerals which help in energy transfer and tissue synthesis (does not provide energy) but has other benefits.

23
Q

What are vitamins?

A

Vitamins are organic chemical compounds that organism synthesize in sufficient quantities by itself and therefore must be obtained by other means.
(13)

24
Q

What are minerals?

A

Minerals are the chemical elements required by living organisms other than the four common elements carbon, hydrogen, nitrogen, and oxygen that are present in all organic molecules.

25
Q

Nutrition facts food labelling

A

Portion size
% daily value
Calories

13 core nutrients:
Fat
Saturates 
\+ Trans 
Cholesterol
Sodium 
Carbohydrate
Fibre
Sugars
Protein
Vitamin A
Vitamin C
Calcium
Iron
26
Q

What happens if our body has a deficiency or absence of a vitamin?

A

A deficiency or lack of a vitamin can slow or block one or more metabolic reactions in a cell (disrupts the metabolic balance causing health problems).

27
Q

List 2 important roles that vitamins play

A
  1. Vitamins facilitate energy release

2. Vitamins are important in the synthesis of bone and tissue

28
Q

What are electrolytes?

A

Electrolytes are minerals that carry an electrical charge when dissolved in the body. They are in all the fluids in your body (in the blood and in and around the cells).

29
Q

What roles do electrolytes play?

A

Electrolytes balance fluid levels in the body, maintain blood pressure, and conduct nerve impulses.

30
Q

What are the three types of electrolytes?

A

Sodium, chloride, and potassium

31
Q

Where does calcium in our body come from?

A

All calcium in our bodies comes from external sources

32
Q

What is metabolic rate?

A

Metabolic rate measures the energy that must be consumed in order to sustain essential body functions (heart rate, breathing, nervous system).

33
Q

Which factors affect your metabolic rate?

A

Age, gender, weight, muscle mass,and general level of physical fitness all affects your metabolic rate.

34
Q

What method helps estimate a person’s resting metabolic rate (RMR)?

A

Using the Harris-Benedict equation, one is able to estimate their resting metabolic rate.

Males: RMR = 66.5 + (5 x H) + (12.7 x W) - (6.8 x A)
Females: RMR = 66.5 + (1.9 x H) + (9.5 x W) - (4.7 x A)

W = person's weight in kg
H = person's height in cm
A = person's age in years

**You can use the person’s estimated RMR to estimate their daily caloric need

35
Q

How to estimate one’s daily caloric need

A

Use your estimated RMR from the Harris-Benedict equation.

Multiply the RMR by an appropriate “activity factor”:

  • Sedentary (little/no exercise) = RMR x 1.2
  • Lightly active (1-3 days/week) = RMR x 1.375
  • Moderately active (3-5 days/week) = RMR x 1.55
  • Very active (6-7 days/week) = 1.725
  • Extra active (hard daily exercise) = RMR x 1.9

This results in the estimated number of calories you should consume daily

36
Q

4 safe general rules for losing body fat

A
  1. decrease the number of calories consumed and increase physical activity
  2. eat breakfast and smaller, more regular meals throughout the day
  3. do not skip meals
  4. incorporate a resistance program to build and maintain lean muscle
37
Q

What is the set-point theory?

A

It is a theory that suggests that everyone has an intended central mechanism that tightly maintains a level of body weight and body fat.

38
Q

What is the female athlete triad?

A

Not supplying the body with enough overall calories for daily activities, especially when combined with exercise, creates a negative “energy drain” (aka the frmale athlete triad).

39
Q

Simpler way to calculate daily caloric need

A

Males: W x 24.2 x AF
Females: W x 22.0 x AF

W = weight in kg
AF = activity factor #s from Harris-Benedict's equ'n
40
Q

3 components of the female athlete triad

A
  1. low energy availability
  2. menstrual irregularities
  3. low bone mass

**women can experience one or more DUE TO not taking in enough calories

41
Q

3 components of the female athlete triad

A
  1. low energy availability (disordered eating)
  2. menstrual irregularities (amenorrhea)
  3. low bone mass (osteoporosis)

**women can experience one or more DUE TO not taking in enough calories

42
Q

What percentage of each macronutrient should an athletes diet consist of?

A

55-60% carbs
10-15% protein
25-30% fats

43
Q

Glycogen stored in the liver vs glycogen stored in skeletal muscle

A

Glycogen stored in the liver is released into the blood stream

Muscle glycogen is not released into the blood stream, but is a preferred source of energy for muscle.

44
Q

Do high-intensity exercises use fat as a source of energy?

A

NO.

The greater the intensity, the less fat is used.

45
Q

3 tips you should give to an athlete regarding the timing of nutritional intake

A

Pre-exercise: focus on fluids and carbs
During workout ( < 1 hour): focus on fluids
During workout ( > 90 mins): focus on fluids and carbs
After workout: focus on fluids, carbs, and protein

46
Q

What are the 2 main neurological reflexes that facilitate the body?

A
  1. reflex dilation of skin: forces more blood to the surface of the skin. This increase in blood flow transfers heat to the skin’s surface; the heat can then be released into the environment. This only helps when the air temperature is below that of our skin’s surface
  2. sweat reflex: activates sweat glands located on skin. It releases sweat on the skin’s surface. The sweat can then evaporate and as it evaporate it removes heat from the skin.
47
Q

If your urine is colour 4 (yellow) on the urine chart, are you well hydrated?

A

NO! You are dehydrated

48
Q

What are the risks of dehydration?

A
  1. muscle cramps
  2. heat exhaustion
  3. heat stroke
49
Q

How to treat muscle cramps

A

H2O!!!!!!!!!!!!!!

50
Q

What effects does body water loss have on our performance?

A 
2% - impaired performance
4% - capacity for muscular work declines
6% - heat exhaustion
8% - hallucinations
10% - circulatory collapse and heat strokes
51
Q

How many cups of water should you consume before and during exercise?

A

2-3 cups of water 2-3 hours before exercising
1 cup 10-20 mins before exercising
1/2 cup cool fluid after every 10 mins of exercise

52
Q

What is hyponatremia?

A

A dangerous condition that can occur when a person drinks too much water during an event, especially in hot conditions - electrolytes are lost due to sweating, while so much water is consumed that the sodium in the blood becomes diluted.

53
Q

Canada’s food guide optimal daily diet outline

A

5-12 servings of vegetables and fruit
5-12 servings of grain products
2-6 servings of milk products
2-4 servings of meat or meat alternatives, such as soy products

54
Q

The Vicious Cycle of Dieting

A
  • > Diet
  • > (decrease in calories)
  • > Famine response (lose muscle from muscle and fat; reduce metabolic rate)
  • > Fall off
  • > (increase in calories)
  • > Feast response (regain weight)
  • > (overweight)
  • > Repeat

Kinesiology (3 decks)

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