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Flashcards in Chapter 10 nutrition Deck (81)
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1
Q

what food groups comprise the 5 colored bands of MyPyramid?

A
grains
vegetables
fruits
milk
meat and beans
2
Q

How many serving of each food group

A

because portion sizes differ MyPyramid recomends oucnes and cups

3
Q

How many ounces/cups of each 5 groups

A
Grains: 6oz
Vegetables: 2 1/2 cups
Fruits: 2 cups
milk: 3 cups
meat and beans: 5 1/2 ounces
4
Q

what is the typical recommended intake of p/c/f?

A

Protien 10-15%
Carbs: 45-65%
Fat 20-35%

5
Q

Protein requirement for athlete?

A

1.5-2.0g/kg of body weight

6
Q

difference between LDL and HDL

A

LDL=bad Low density

HDL=good high density

7
Q

what are triglycerides?

A

the union of glycerol with 3 fatty acids

8
Q

saturated fats

A

fatty acids containing no double bonds

9
Q

monosaturated

A

one double bond

10
Q

polysaturated

A

2 or more double bonds

11
Q

what is cholesterol?

A

synthesized in the liver and intestine it is important for cell membranes and the production of bile

12
Q

how does dehydration affect performance?

A

Causes cardiovascular strain and impaired ability to dissipate heat.

13
Q

what can happen if dehydration occurs?

A

collapse,

14
Q

what are electolytes

A

control fluid balance, loss of sodium from sweating can result in heat cramps

15
Q

strategies to enhance fat utilization during exercise? promote fat oxidation and decrease muscle glycogen depletion?

A

caffeine, consumption of medium-chain triglycerides, exposure to high-fat, low carb diets

16
Q

the best diet is

A

individulized

17
Q

what is the first step in nutirional counseling

A

define the athletes goals

18
Q

what are the 2 fundamental components of the diet

A

appropriate calorie lever

appropriate nutrient level

19
Q

essential amino acids

A
His
Is
Leu
Lys
Met
phe
thr
try
Val
20
Q

non essential

A
ala
arg
asp
cyc
glut
gly
pro
ser
tyr
21
Q

how much protein should come from animal sources

A

2/3rds

22
Q

protein intake recommendation for adults

A

10-15%

23
Q

how much protein should aerobic endurance athletes eat

A

.8g/kg of body weight

24
Q

how much protein should resistant training athletes consume?

A

1.7g/kg of body weight

25
Q

general recomommendation for protein of athletes

A

1.5-2.0 g/kg of body weight

26
Q

how much is too much protein?

A

greater than 4.0g/kg body weight

27
Q

monosaccharides

A

glucose, fructose and galactose singe sugar molecules

28
Q

disacchardies

A

sucrose lactose maltose 2 simple sugar units joing together

29
Q

sucrose is a combination of

A

fructose and glucose

30
Q

polysaccharides

A

complex carbs such as fiber or starch

31
Q

carb intake for athletes

A

5-6 g/kg of body weight

32
Q

aerobic endurance athletes carb requirements

A

8-10

33
Q

optimal level of LDL

A

less than 100

34
Q

optima level for total chholesterol

A

less than 200

35
Q

optimal livel for HDL

A

50

36
Q

fat recommendation

A

20-35

37
Q

why should an athlete reduce fat?

A
  1. to increase carbs
  2. to reduce calories
  3. to decrease blood cholesterol
38
Q

vitamin A

A

promotes growth of body tissues, hair, skin, vision

liver, cheese, egg yolk, whole milk, butter

39
Q

Beta carotene

A

antioxidant

veggies and fruit

40
Q

vitamin D

A

absorbtion of calcium, bones

fish, milk, egg yolks, butter

41
Q

Vitamin E

A

antioxidant

oils, nuts,

42
Q

vitamin K

A

blood clotting

veggies and fruits

43
Q

VItamin C

A

healthy cell development, antioxidant

veggies and fruit

44
Q

Thiamin B1

A

carb meabolism, nervious system

nuts, peas, oranges,

45
Q

riboflavin

A

red blood cell formation, nervous systen, carb,

liver, almonds, milk, eggs, lamb, broccoli

46
Q

niacin

A

carb, nervious system

soy, nuts

47
Q

how much water in the body?

A

45-70%

48
Q

how much water in the muscles?

A

75%

49
Q

how much water in fat?

A

20%

50
Q

voluntary dehydration

A

the phenomenon that athletes only replenish 2/3rd of the water they swear off

51
Q

total water intake

A

2.7-3.7 L/day

52
Q

continuous sweating during prolonged exercise can be?

A

1.9 quarts per hour

53
Q

athletes sweating for severeal hours per day may need and extra?

A

3-4 gallons

54
Q

1% fluid loss is associated with?

A

an elevation in core temperature during exercise

55
Q

3-5% fluid loss of body weight results in?

A

cardiovascular strain and impaired ability to dissipate heat

56
Q

7% of fluid loss what is likely?

A

collapse

57
Q

how much dehydration is normal for athletes during practice in the heat

A

2%-6%

58
Q

each pound of fluid loss should be replaced with how much water before the next practice?

A

1 pint of fluid loss

59
Q

signs of dehydration

A

dark yellow urine
decreased urination
rapid resting hear rate
prolonged muscle soreness

60
Q

what are the major electrolytes lost in sweat

A

sodium and chloride and some potassium

61
Q

what may someone experience who has sodium depletion

A

heat cramps

62
Q

how much water should you consume before activity

A

1 pint (16 ounces, .5L) 2 hours before activty

63
Q

during a training session how much water should be drank?

A

6-8 fluid ounces every 15 min

64
Q

after a training session how much water should be drank?

A

1 pint for every pound of weight lost

65
Q

when should you eat your precompetition meal

A

3-4 hours prior to event

66
Q

what athletes should allow 3-4- hours between a meal and practive

A

athletes who are in contact sports(hit in stomach)
athletes who lose appetit before a copetition
athletes who get diarrhea
athletes who exercise in the heat
athletes who participate in a high intensity sport

67
Q

athletes who should eat 30 minute before competition

A

athletes who feel hungry during event
athletes who feel shaky
aerobic athletes who want to maximize carb stores

68
Q

it is important that athletes cosume food and bevereage that>

A

they lke, tolerate, used to, believe will result in a winning performance

69
Q

primary goal of precompeition meal

A

provide fluid and energy for the athlete during performance

70
Q

how many grams of carbs per g/kg should some cosume when carb loading, and how much will that increase glycogen stores

A

8-10, 20-40%

71
Q

the thermic effect of food accounts for how much of the totasl energy requirement

A

7-10%

72
Q

diagnotice criteria for aneroxia

A
  1. refusal to maintain body weight
  2. fear of being fat
  3. denial of seriousness of low body wieght
  4. amenorrhea of at least 3 missed periods
73
Q

diagostic criteria for bulimia nervosa

A
  1. lack of control with binge eating
  2. compensatory behavior to prevent weight gain
  3. at least 2 binges followed by compensatory behavior each week. for at least 3 months
    4.
74
Q

warning signs for anorexia nervosa

A
  1. commenting about being fat
  2. dramatic weight loss for no medical reason
  3. reaching a weight that is below the ideal for the athlete and continuing to lose weight during off season
  4. preoccupation with food, calories, and weight
75
Q

warning signs for bulimia

A
  1. eating secretly
  2. disappearing after eating
  3. being nervous when they cant be alone after eating
  4. losing or gaining extreme amounts of weight
  5. smell of vomit
    6 disappearants of large amounts of food
76
Q

warning signs for both eating disorders

A
  1. constipation
  2. modd swings
  3. social withdrawal
  4. relentless, excessive exercise
  5. strict dieting followed by binges
  6. critisism of ones body
  7. denial that a prolem exists
77
Q

steps to manage eating disorder

A
  1. fact finding
  2. confronting
  3. referring
  4. follow up
78
Q

warming signs from the 1st assessment (fact finding) that might make the CSCS believe the athlete has an eating disorder

A
  1. amenorrhea
  2. weightloss and refusal to gain it back
  3. reports from athlete that condradict what others said
  4. strong denial of problem
79
Q

what is crucial for the CSCS to have when dealing with eating disorders

A

a plan

80
Q

what not to do when dealing with an eating disorder

A
  1. monitor food intake
  2. frequent weighins
  3. giving nutritional information
  4. telling them they look fine
81
Q

what should the CSCS do when an eating disorder is suspected

A

refer the atheltet