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Exercise Physiology > 2: nutrition > Flashcards

2: nutrition Flashcards

(56 cards)

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1
Q

What is nutrition composed of?

A

genes
skill
nutrition
physiology

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2
Q

What is nutrient?

A

a substance obtained from food and used in the body to promote growth maintenance and/or repair of tissues

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3
Q

What are essential nutrients?

A

substances the body must obtain from food bc it cannot manufacture them in sufficient quantity

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4
Q

What is non-essential nutrients?

A

substances the body can manufacture in sufficient quantity

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5
Q

What is limited amount nutrients?

A

substances the body can manufacture but may not have a sufficient quantity during stress

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6
Q

What are the acceptable macronutrient distribution rangeS?

A 
protein = 10-35%
fat = 20-35%
CHO = 45-65%

changes in one will at least change another one
these are different for athletes

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7
Q

What are calories

A

amount of energy required to raise 1ml of water by 1 C at 15C!

used to measure the energy value of food
also used to express the amount of energy expended in physical activity

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8
Q

What are the energy values per gram of fat?

A

9.0 kcal

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9
Q

What are the energy values per gram of CHO?

A

4.0 kcal

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10
Q

What are the energy values per gram of Protein?

A

4.0 kcal

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11
Q

What are the energy values per liter of 02 of fat?

A

4.7 kcal

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12
Q

What are the energy values per liter of 02 of protein?

A

5.0 kcal

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13
Q

What are the energy values per liter of 02 of CHO?

A

4.4 kcal

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14
Q

What is CHO?

A

CHO are organic molecules that contain C, H, O in the ratio described by their name

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15
Q

What does CHO levels correlate with?

A

Endurance exercise performance

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16
Q

What is CHO a fuel for?

A

high intensity exercise

- a high % of muscle (quadricipes) glycogen is utilized in a - replenishment to muscle is important!

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17
Q

What are the major sources of CHO?

A

breads, cereals, fruits, veggies, milk/milk products

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18
Q

What is fats?

A

helps absorb fat-soluble vitamins
body contains large fat stores
not a concern as far as supplying energy for sports

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19
Q

What are simple CHO?

A

contain one or two sugar units in each molecule

  • found naturally in fruits and milk and added to many other foods
    includes: sucrose, fructose, maltose, and lactose
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20
Q

What are complex CHO?

A

consists of chains of many sugar molecules

  • found in plants, especially grains, legumes, and tubers
    includes: starches, and most types of dietary fibres
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21
Q

why are CHO improtant for exercise?

A

the more glycogen you store, the longer you can go

intensity: more intense the more reliance upon HCO bc its quick to break down

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22
Q

What is Han’s seyle model of stress?

A
  1. alarm reaction
  2. resistance development: what happens to the heart over time? One over long period of times –> exhaustion phase
  3. exhaustion –> overtime heart will hypertrophy–> illness or disease
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23
Q

How much CHO should one consume?

**4kcal/g

Study These Flashcards
A

general: 55% of total caloric intake;
athletes: 60-65

24
Q

What is Glycemic Index (GI)

Study These Flashcards
A

a measure of how the ingestion of a particular food affects blood glucose levels

25
What happens when you consume CHO?
insulin and glucose levels in the blood to rise and fall
26
Diets rich in high glycemic index foods are linked to
increased risk of diabetes and heart disease
27
Protein 1) what is the RDA 2) what is the acceptable range? 3) what is important for? 4) composed of
1) 15% of total calories from protein; 2) acceptable range = 10-35% 3) building and long term developed 4) A.A and some are essential Not prefered fuel burning!
28
What is complete protein sources?
foods that supply all the essential a.a. in adequate amounts - meats, fish, poultry, eggs, milk, cheese, and soy
29
What is incomplete protein sources?
foods that supply most but not ALL essential a.a. | 0 plants, including legumes, grains and nuts
30
How much protein does one need? remember: 4 kCal/g RDA = 0.8g/kg BW calculate with a 70 kg male
224 kcal
31
how much protein does one need depends on ...
age/life stage | activity level
32
What does 1lb of muscle weigh?
454 g
33
To gain 1lb of muscle/protein how much calories does on need?
454 kcal
34
how much water is in 1 lb of muscle?
75% --> 113.5 g
35
25 year old male, 135 ;bs (61.4 kg) 67 in (170 .2 cm) wants to get to 150 lbs (68.2kg) calculate
143 kcals/day extra = 1000 wks kcals.week
36
influence of food on protein turnover after training
during or after exercise, protein synthesis may decrease and protein degradation Minimize protein degradation do not become catabolic maximize protein synthesis after exercise become anabolic!
37
What are vitamins?
organic (c-containing) substances needed in small amounts to help promote and regulate chemical reactions and processes in body cells
38
What are the four fat solbile vitamins?
A, D, E , K
39
What are the nine water soluble vitamins?
C and eight B complex vitamins (B1, B2, B3, B6, B9, B12, biotin and pantothenic acid)
40
Where is vitamin found?
abundant in fruits, veggies and grains | also added to some processed foods
41
What vitamins are lacking in the canadian diet?
What are minerals?vitamin A, C, B6, E
42
What are minerals?
``` inorganic elements required by the body not metabolised nor do they yield energy 17 essential minerals help regulate body functions under or over consumption can result in abnormal physiological functioning and/or disease often bound to other substances ```
43
What are major minerals? | note hte recommeneded per day
>100 mg req'd per day | calcium phosphorous, magnesium, potasisium, sodiium, chloride
44
What are trace minerals?
<100 mg req. day | iron, iodine, zinc, selenium, chromium, fluoride, copper, manganese, molybdenum
45
Minerals lacking in the canadian diet
``` iron = anemia calcium = osteoporosis magnesium = found in whole grains and leafy veggies - irregular hb, weakness, muscle,spasms, sleepiness potassium = low intake linked to elevated blood pressure and bone mineral loss ```
46
Nutrition for Athletes
at rest supplies about 2/3 of energy to sustain vital processes during exercise both glucose and fast fused athletes DO NOT require special supplementation difference mainly in the number of calories to be taken in
47
calculate the calorical perfecentage% calories = 90 3 grams of fat
30% of fat
48
Pregame meals
1. comfort - easily digestible; non-spicy; complex CHO; avoid high fat/protein 2. at least an hour before 3. consider hydration up to game time
49
What are functional foods:
foods containing physiologically active components (from plant or animal) that may enhance health
50
What are antioxidants? | and what food has these?
a substance that protects against the breakdown of body constituents by free radicals; actions include binding o2, donating electrons to free radicals and repairing damage to molecules - vitamin C, E and Beta carotene fruit and veggies
51
What are free radicals?
a chemically unstable, electron - seeking compound that can damage cell membranes and mutate genes in its search for electrons
52
Hydration status of fitter people
fitter peopel swet more, therefore need more fluids
53
What is voluntary dehydration??
sweat rate = 0.5 - 4.2 L/Hr | athletes often under consume fluids during events
54
After a workout:
supply a source of protein after a practice/workout or game if: - there is sufficient time (the next day) before the next event maximise the window of opportunity considered the LT development (avoid the catabolic wait!)
55
Within 24 hours recovery
``` cnosume high GI foods 1 g CHO/kg body weight solid or fluid 20 g protein hydrate with water or CHO fluids repalce lost electrolytes - NA+ ```
56
Speeding recovery rom exercise
``` continue exercising consume fluids and CHO immediately 20 gms of protein replace both water nad electrolytes sleep! ```

Exercise Physiology (9 decks)

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