Chapter 9-Nutrition

Question 1

macronutrients

micronutrients

Answer 1

carbohydrates, fats and proteins

vitamins and minerals

Question 2

Protein

Answer 2

primary structural and functional component of every cell in the human body

Question 3

DRIs for Protein

Answer 3

adults = 0.8 to 1.0 g of protein/kg body weight per day

endurance athletes = 1.0 to 1.6 g of protein/kg body weight per day

strength athletes = 1.4 to 1.7 g of protein/kg body weight per day

athletes on a reduced-calorie diet = 1.8 to 2.7 g/kg/day

Question 4

Carbohydrates

Answer 4

energy source composed of carbon, hydrogen and oxygen

Question 5

Monosaccharides

glucose

fructose

galactose

Answer 5

single-sugar molecules

circulating sugar in blood; primary energy substrate; makes up glycogen

same chemical formula as glucose, but arranged differently and tastes sweeter; in fruits and veggies

combines with glucose to form lactose, milk sugar

Question 6

dissaccharides

sucrose

lactose

maltose

Answer 6

two simple sugars units joined together

table sugar, glucose and fructose

glucose and galactose, milk sugar

glucose and glucose

Question 7

polysaccharides

starch

dietary fiber

Answer 7

complex carbs

storage form in plants, must be broken down into glucose before it can be used as energy

delay gastric emptying, feel full longer; increase bulk and water content reducing constipation

Question 8

Glycogen

glycogenosis

Answer 8

3/4 found in muscle and 1/4 in the liver

process of converting glucose to glycogen

Question 9

Glycemic index

Glycemic load

Answer 9

ranks carbs according to how quickly they are digested and absorbed and raise blood glucose levels in the 2 hrs after a meal
Low GI = 55 or less, Med GI

takes the amount of carbohydrate, in grams, in a portion
of food into account; more realistic gauge of glycemic response than GI
(GI of a food x grams of carbs per serving)/100

Question 10

Fiber

Answer 10

diets low in fiber are associated with constipation, heart disease, colon cancer, type 2 diabetes

DRI for women 21-29 g/day, men 30-38 g/day

found in fruits, veggies, nuts, seeds, legumes and whole-grain products

Question 11

DRIs for carbohydrates

Answer 11

aerobic endurance athletes training 90+ min at moderate intensity = 8-10 g/kg body weight/day

within 30 min of training, about 1.5 g of higher-glycemic carbs/kg body weight should be consumed to stimulate glycogen resynthesis

strength, sprint and skill athletes = 5-6 g/kg body weight/day

higher-carb meal or snack should be consumed as regular intervals (2 hrs) after training to restore levels

Question 12

Fat

Lipid

Answer 12

energy is stored as adipose tissue, body fat insulates and protects organs, regulates hormones and carries and stores fat-soluble vitamins A, D, E and K

fats and oils

Question 13

Vitamins

Answer 13

organic substances needed in very small amounts to perform specific metabolic functions

Question 14

Minerals

Answer 14

contribute to the structure of bone, teeth, and nails; component of enzymes and perform a wide variety of metabolic functions

Question 15

Dehydration

Answer 15

2-3% weight loss due to fluids, results in increased core temp, increased fatigue and decreased motivation, neuromuscular control, accuracy, power, strength, muscular endurance and overall performance

Question 16

Hydration status

Answer 16

measuring changes in body weight from pre- to postworkouts
loss of 2% or more of body weight indicates lack of adequate fluid replacement
monitor fluid color

Question 17

major electrolytes lost in sweat

Answer 17

sodium chloride, potassium, magnesium, calcium

all are essential to muscle contraction and nerve conduction

Question 18

hyponatremia

Answer 18

dangerously low sodium levels below 130 mmol/L