Ch 5

Question 1

what are marconutrients

Answer 1

carbohydrates
fats
protiens

Question 2

what are mirconutirents

Answer 2

water
vitamins
minerals

Question 3

are marconutirents or mirconutirents for regulating normal body functions

Answer 3

mirconutirents

Question 4

what are the dietary recommendations for carbs, fat, and proteins

Answer 4

carbs-55-60%
proteins- 15-20%
fats-25-30%

Question 5

what is the body’s most efficient source of energy and should be relied on to fill those needs

Answer 5

carbohydrates

Question 6

what are simple and complex carbohydrates

Answer 6

simple =sugar

complex=starch and most forms of fiber

Question 7

the process that breaks down glucose to produce enegry

Answer 7

glycolysis

Question 8

where is immediate energy stored as glycogen

Answer 8

liver and muscle cells

Question 9

what are examples of soluble fibers

Answer 9

oatmeal, legumes, some fruits

Question 10

what are examples of insoluble fibers

Answer 10

whole grain breads and bran cereal

Question 11

what is the recommended amount of fiber per day

Answer 11

25 gram per day

Question 12

needed for the growth, maintenance, and repair of all body tissue. also make enzymes, many hormones, and antibodies which help fight infection

Answer 12

proteins

Question 13

these are the basic units that make up proteins

Answer 13

amino acids

Question 14

which condition has been linked to diet that contains too much protein

Answer 14

osteoporosis

Question 15

what vitamins are fat-soluble

Answer 15

A,D,E and K

Question 16

true or false
magnesium is needed in energy-suppling reactions, sodium and potassium are important for transmission of nerve impluse, iron transports oxygen in red blood cells

Answer 16

true

Question 17

this is the most abundant nutrient in the body accounting for 60% in the body

Answer 17

water

Question 18

how much water does an adult require a day

Answer 18

2.5 liter or about 10 glasses

Question 19

the most abundant mineral in the body

Answer 19

calcium

Question 20

a decrease in bone density

Answer 20

osteoporosis

Question 21

lack of iron

Answer 21

anemia

Question 22

what can large amounts of caffeine cause

Answer 22

nervousness, increased heart rate, irritability, headaches

Question 23

how much caffeine is too much

Answer 23

5 to 6 cups per day

Question 24

what are the effects of alcohol on performance

Answer 24

decreased coordination
slowed reaction time
decreased mental alertness

Question 25

how many hour before competition should an athlete consume carbohydrates

Answer 25

3 to 4 hours

Question 26

should you consume low, medium, or high GI food

Answer 26

low to medium

Question 27

what are examples of low and medium food on the Glycemic index (GI)

Answer 27

low-fruits, nuts, grain, beans, vegetables, yogurt, milk medium-sweet potato, rice, raisins, ice cream, bagel, spaghetti

Question 28

which organ processes insulin

Answer 28

pancreas

Question 29

what are the five sites for Skin Fold measurements

Answer 29

thigh, triceps, supraliac, abdomen, chest

Question 30

what is the average body fat percentage in females and males and what percentage should it not fall under

Answer 30

females-10-25% should not get under 12% | males-8-15% should not get under 3%

Question 31

what are the grams per calorie for carbs, fat, protein, and alcohol

Answer 31

fat=9 gram protein=4 gram carbs=4 gram alcohol=7 gram

Question 32

in any weight-loss program the goal should be to lose how many pounds per week

Answer 32

1.5 to 2 lb per week anything more is dangerous

Question 33

what are the signs of bulima nervosa

Answer 33

gorges herself with tons of calories after starvation and then purges herself to vomit it

Question 34

what sports of bulima nervosa include

Answer 34

gymnastics, track and dance

Question 35

what are the signs of anoreixa nervosa

Answer 35

a character who has a distorted body image and a major concern about weight gain

Question 36

what three things does the female triad syndrome include

Answer 36

eating disorder, amenorrhea, and osteoporosis

Question 37

what is anorexia athletica

Answer 37

a condition specific to athletes that is characterized by several features of anorexia nervosa