Chapter 1 Flashcards
(31 cards)
What is the difference between nutrition and nutrients?
Nutrition is the science of food and its effects on health, while nutrients are specific substances in food that provide energy.
Nutrition includes ingestion, digestion, absorption, metabolism, and excretion of food substances.
What are the three primary roles of nutrients?
- Provide energy (carbohydrates, fats, proteins)
- Promote growth and development (proteins, minerals, vitamins)
- Regulation of metabolism
What are macronutrients?
Macronutrients are nutrients needed in large amounts that provide energy. They include carbohydrates, proteins, fats, and water.
Carbohydrates provide 4 kcal/g, proteins provide 4 kcal/g, and fats provide 9 kcal/g.
What are micronutrients?
Micronutrients are nutrients needed in smaller amounts that do not provide energy but are essential for metabolism and health. They include vitamins and minerals.
What are the general goals of training?
- Improve performance
- Promote adaptations to training
- Enhance recovery and prevent injuries
- Maintain health
What is one short-term nutrition goal for athletes?
Consumption of food and beverages to delay fatigue during training and competition.
What is one long-term nutrition goal for athletes?
Adequate energy intake to meet the energy demands of training and performance.
What does progressive overload mean in strength training?
Gradual increases in weight with strength training.
What are essential nutrients?
Essential nutrients are those that the body cannot synthesize in sufficient amounts and must come from food.
What are non-essential nutrients?
Non-essential nutrients are those that the body can produce in adequate amounts, so they are not required from food.
What are conditionally essential nutrients?
Conditionally essential nutrients are normally non-essential but may become essential under certain conditions, such as illness or high physiological stress.
What are the components of the Dietary Reference Intakes (DRI)?
- Estimated Average Requirement (EAR)
- Recommended Dietary Allowance (RDA)
- Adequate Intake (AI)
- Tolerable Upper Intake Level (UL)
- Acceptable Macronutrient Distribution Ranges (AMDR)
What is the Recommended Dietary Allowance (RDA)?
The daily intake level sufficient to meet the nutrient needs of nearly all healthy individuals in a specific group.
What is one guideline from Canada’s Food Guide?
Emphasize plant-based eating.
What regulates nutrition labeling in Canada?
Health Canada regulates nutrition labeling, enforced by the Canadian Food Inspection Agency (CFIA).
What information is included in the Nutrition Facts Table (NFT)?
- Serving Size
- Calories
- Macronutrients
- Micronutrients
- % Daily Value (%DV)
Fill in the blank: To decrease certain nutrients, look for _______.
[Free, Low, Reduced, Light]
Fill in the blank: To increase certain nutrients, look for _______.
[Source, High, Very high]
What is an ergogenic aid?
Any substance, technique, or device that enhances athletic performance.
What are the regulations for Natural Health Products (NHPs) in Canada?
- Pre-market approval
- Evidence-based claims
- Good Manufacturing Practices (GMPs)
- Labeling requirements
- Post-market surveillance
What does the Dietary Supplement Health and Education Act (DSHEA) regulate?
DSHEA regulates dietary supplements by defining them, classifying them as food, allowing structure-function claims, and requiring good manufacturing practices.
What are some causes of inadvertent doping?
- Contaminated supplements
- Ignorance
- Unrecognized names in ingredients list
- Incomplete ingredient lists
What are some reasons athletes use dietary supplements?
- Poor diet
- Physical demands of training
- Recommendations from others
- Health maintenance and immunity boost
What are the advantages of experimental research?
- Controlled variables
- Cause-and-effect relationships
- Repeatability
