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Chapter 10 nutrition Flashcards

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1
Q

what food groups comprise the 5 colored bands of MyPyramid?

A 
grains
vegetables
fruits
milk
meat and beans
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2
Q

How many serving of each food group

A

because portion sizes differ MyPyramid recomends oucnes and cups

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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
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4
Q

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

A

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

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5
Q

Protein requirement for athlete?

A

1.5-2.0g/kg of body weight

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6
Q

difference between LDL and HDL

A

LDL=bad Low density

HDL=good high density

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7
Q

what are triglycerides?

A

the union of glycerol with 3 fatty acids

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8
Q

saturated fats

A

fatty acids containing no double bonds

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9
Q

monosaturated

A

one double bond

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10
Q

polysaturated

A

2 or more double bonds

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11
Q

what is cholesterol?

A

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

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12
Q

how does dehydration affect performance?

A

Causes cardiovascular strain and impaired ability to dissipate heat.

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13
Q

what can happen if dehydration occurs?

A

collapse,

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14
Q

what are electolytes

A

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

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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

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16
Q

the best diet is

A

individulized

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17
Q

what is the first step in nutirional counseling

A

define the athletes goals

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18
Q

what are the 2 fundamental components of the diet

A

appropriate calorie lever

appropriate nutrient level

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19
Q

essential amino acids

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

non essential

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

how much protein should come from animal sources

A

2/3rds

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22
Q

protein intake recommendation for adults

A

10-15%

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23
Q

how much protein should aerobic endurance athletes eat

A

.8g/kg of body weight

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24
Q

how much protein should resistant training athletes consume?

A

1.7g/kg of body weight

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25
general recomommendation for protein of athletes
1.5-2.0 g/kg of body weight
26
how much is too much protein?
greater than 4.0g/kg body weight
27
monosaccharides
glucose, fructose and galactose singe sugar molecules
28
disacchardies
sucrose lactose maltose 2 simple sugar units joing together
29
sucrose is a combination of
fructose and glucose
30
polysaccharides
complex carbs such as fiber or starch
31
carb intake for athletes
5-6 g/kg of body weight
32
aerobic endurance athletes carb requirements
8-10
33
optimal level of LDL
less than 100
34
optima level for total chholesterol
less than 200
35
optimal livel for HDL
50
36
fat recommendation
20-35
37
why should an athlete reduce fat?
1. to increase carbs 2. to reduce calories 3. to decrease blood cholesterol
38
vitamin A
promotes growth of body tissues, hair, skin, vision | liver, cheese, egg yolk, whole milk, butter
39
Beta carotene
antioxidant | veggies and fruit
40
vitamin D
absorbtion of calcium, bones | fish, milk, egg yolks, butter
41
Vitamin E
antioxidant | oils, nuts,
42
vitamin K
blood clotting | veggies and fruits
43
VItamin C
healthy cell development, antioxidant | veggies and fruit
44
Thiamin B1
carb meabolism, nervious system | nuts, peas, oranges,
45
riboflavin
red blood cell formation, nervous systen, carb, | liver, almonds, milk, eggs, lamb, broccoli
46
niacin
carb, nervious system | soy, nuts
47
how much water in the body?
45-70%
48
how much water in the muscles?
75%
49
how much water in fat?
20%
50
voluntary dehydration
the phenomenon that athletes only replenish 2/3rd of the water they swear off
51
total water intake
2.7-3.7 L/day
52
continuous sweating during prolonged exercise can be?
1.9 quarts per hour
53
athletes sweating for severeal hours per day may need and extra?
3-4 gallons
54
1% fluid loss is associated with?
an elevation in core temperature during exercise
55
3-5% fluid loss of body weight results in?
cardiovascular strain and impaired ability to dissipate heat
56
7% of fluid loss what is likely?
collapse
57
how much dehydration is normal for athletes during practice in the heat
2%-6%
58
each pound of fluid loss should be replaced with how much water before the next practice?
1 pint of fluid loss
59
signs of dehydration
dark yellow urine decreased urination rapid resting hear rate prolonged muscle soreness
60
what are the major electrolytes lost in sweat
sodium and chloride and some potassium
61
what may someone experience who has sodium depletion
heat cramps
62
how much water should you consume before activity
1 pint (16 ounces, .5L) 2 hours before activty
63
during a training session how much water should be drank?
6-8 fluid ounces every 15 min
64
after a training session how much water should be drank?
1 pint for every pound of weight lost
65
when should you eat your precompetition meal
3-4 hours prior to event
66
what athletes should allow 3-4- hours between a meal and practive
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
athletes who should eat 30 minute before competition
athletes who feel hungry during event athletes who feel shaky aerobic athletes who want to maximize carb stores
68
it is important that athletes cosume food and bevereage that>
they lke, tolerate, used to, believe will result in a winning performance
69
primary goal of precompeition meal
provide fluid and energy for the athlete during performance
70
how many grams of carbs per g/kg should some cosume when carb loading, and how much will that increase glycogen stores
8-10, 20-40%
71
the thermic effect of food accounts for how much of the totasl energy requirement
7-10%
72
diagnotice criteria for aneroxia
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
diagostic criteria for bulimia nervosa
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
warning signs for anorexia nervosa
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
warning signs for bulimia
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
warning signs for both eating disorders
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
steps to manage eating disorder
1. fact finding 2. confronting 3. referring 4. follow up
78
warming signs from the 1st assessment (fact finding) that might make the CSCS believe the athlete has an eating disorder
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
what is crucial for the CSCS to have when dealing with eating disorders
a plan
80
what not to do when dealing with an eating disorder
1. monitor food intake 2. frequent weighins 3. giving nutritional information 4. telling them they look fine
81
what should the CSCS do when an eating disorder is suspected
refer the atheltet

CSCS (27 decks)

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