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CSCS > Ch 9& 10: Nutrition > Flashcards

Ch 9& 10: Nutrition Flashcards

1
Q

Essential Amino Acids

A

I - isoleucine
Love - leucine
Lucy - Lysine
Please - Phenylalanine
Try - Tryptophan
To - Threonine
Help - Histidine

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2
Q

Nonessential Amino Acids

A

Almost - Alanine
All - Aspartic Acid
Asparagus - Asparagine
Go - Glutamic

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3
Q

Conditionally Essential Amino Acids

A

Please - Proline
Go - Glutamine
See - Serine
The - Tyrosine
Clear - Cysteine
Glossy - Glycine
Apples - Arginine

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4
Q

Protein Guidelines

A

General : 0.8 - 1.0 g/kg/BW
Aerobic Athletes: 1.0 - 1.6 g/kg/BW
Power/Strength : 1.4.- 1.7 g/kg/BW
Reduced calorie diet: 1.8-2.7 g/kg/BW

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5
Q

Fat Soluble Vitamins

A

Vitamin A, Vitamin D, Vitamin E, Vitamin K

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6
Q

Water Soluble Vitamins

A

B Vitamins : Beta-Carotene, Thiamin, Riboflavin, Pyridoxine, cobalamin, biotin, niacin, folate, prnothenic acid
Vitamin C

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7
Q

Minerals

A

Calcium
Phosphorus
Magnesium
Molybenum
Manganese
Copper
Chronium
Iodine
Iron
Selenium
Zinc

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8
Q

Monosaccharides

A

Mono
Got - Glucose
Game - Galactose
Formal - fructose

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9
Q

Disaccharides

A

Dixie
Sure - sucrose
Likes - Lactose
Molasses - Maltose

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10
Q

Polysacchrides

A

Fiber
Starch
Glycogen

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11
Q

Fluid USG reading prior to physical activity?

A

< 1.020

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12
Q

Estimated Daily Calories for Females

A

19-30 : 2000
31-50: 1800
51+ : 1600

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13
Q

Average Daily Calories for Males

A

19-30: 2400
31-50: 2200
51+: 2000

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14
Q

Fat Soluble Vitamin Functions and Toxicities

A

Vitamin A
- Function: Sight
- Toxicity: Liver damage
Vitamin D:
- Function: Calcium absorption
- Toxicity: Heart arrhythmia
Vitamin E:
- Function: Antioxidant
- Toxicity: Anticoagulant
Vitamin K
- Function Blood clotting
- Toxicity: Helps blood clotting

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15
Q

Calcium Function

A

Bone and teeth

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16
Q

Phosphorus function

A

Assists calcium

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17
Q

Iron function

A

RBC production

18
Q

Zinc function

A

Enzymes

19
Q

Protein Quality

A

Amino Acid Content + Protein Digestability

20
Q

Glycemic Load

A

GI of food X grams of carb per serving/100

21
Q

Saturated fatty acids vs unsaturated fatty acids

A

Saturated: no double bonds
Unsaturated: Double bonds

22
Q

LDL, HDL, total cholesterol levels

A

LDL want < 100
HDL want > 60
Total want < 200

23
Q

Within 30 minutes after aerobic exercise what should you eat?

A

1.5 g of high GI foods to stimulate glycogen resynthesis

24
Q

Fluid intakes during exercise

A

Children weighing 88 lbs: 5 oz every 20 minutes
Children weighing 132 lbs: 9 oz every 20 minutes
Adults: sports drink with 20mEq sodium, 2-5mEq potassium, and 5-10% carbs

25
Q

Precompetition Food and fluid recommendations for Aerobic Endurance Athletes

A

4 hrs: 1-4 g carbs per kg of BW & .15-.25 G protein per kg of BW
2 hrs: 1 g carbs per kg of BW
1 hr: 0.5 g carbs per kg of BW

26
Q

Carbohydrate Loading Guidelines

A

8 - 10 g/kg/BW 3 days prior
10 - 12 g/kg/BW 1 & 2 days before

27
Q

How should aerobic endurance athletes consume carbohydrates before an event?

A

Should mix together to increase absorption rate

28
Q

Carbohydrate requirements for endurance athletes vs strength/power athletes

A

Endurance: 8-10 g
Strength/power: 5-6 g

29
Q

Protein Requirements for endurance athletes vs strength/power athletes

A

Endurance: 1.0 - 1.6 g
Strength/power: 1.4 - 1.7 g

30
Q

To stimulate hypertrophy what are the carbohydrate and protein requirements?

A

Carbs: 30-100 g of high GI
Protein: 20-30 g of high leucine content every 3-4 hours

31
Q

BMI Equation

A

weight (kg)/ (height (m)^2)

32
Q

BMI for underweight, normal, overweight, obese

A

Underweight: <18.5
Normal: 18.5 - 24.9
Overweight: 25 - 29.9
Obese: > 30
- Class 1: 30 - 34.9
- Class 2: 35 - 39.9
- Class 3: > 40

33
Q

BMI rankings for children

A

> 5th percentile : underweight
5th percentile - < 85th percentile : healthy
85th percentile - < 95th percentile: Overweight
= or > 95th percentile : obese

34
Q

Anorexia Nervosa

A

Distorted body image with an intense fear of gaining weight composed of 2 subtypes: restrictive and purging/binging

35
Q

Anorexia Nervosa Symptoms

A

thinning of bones
brittle hair and nails
dry and yellowish skin
growth of hair all over
mild anemia with muscle wasting and weakness
severe constipation
low BP
damage to structure and function of heart
brain damage
multiorgan failure
drop in internal body temperature
lethargy, sluggishness, and feeling tired
infertility

36
Q

Bulimia Nervosa

A

Recurrent consumption of food in amounts signifcantly greater than would normally be consumed

37
Q

Bulimia Nervosa Symptoms

A

Chronic inflamed and sore throat
swollen salivary glands
worn tooth enamel with increased sensitivity and decay
acid reflux disorder
internal distress and irritation
severe dehydration
electrolyte imbalance

38
Q

Cunningham equation

A

RMR = 550 + 22(LBM)

39
Q

Weight gain strategy

A

Increase calories by 500 and eat 1.5 - 2.0 g/kg/BW of protein

40
Q

Weight loss strategy

A

Decrease calories by 500 and eat 1.8 - 2.7 g/kg/BW of protein

41
Q

Contributors to daily energy expenditure

A
  1. BMR (65-70%)
  2. Physical Activity (20-30%)
  3. DIT (10-15%)
42
Q

Aerobic vs strength/power sports on energy expenditure from physical activity

A

Aerobic has higher energy costs

CSCS (17 decks)

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