Chapter 5 Flashcards
(129 cards)
1
Q
Proper nutrition can positively contribute to what?
A
Strength
Flexibility
Cardiorespiratory endurance
2
Q
What are the macronutrients?
A
- Carbohydrates (CHO)
- Protein
- Fat
3
Q
What are the micronutrients?
A
Vitamins
Minerals
Water
4
Q
What are the roles of nutrients?
A
- Growth, repair, and tissue maintenance
- Regulation of body processes
- Production of energy
5
Q
Sugars/carbs can be ______________ or _______________.
A
simple, complex
6
Q
Monosaccharides
A
Single sugars
- fruits, syrup, and honey
- Glucose
7
Q
Disaccharides
A
2 sugars combined
- milk sugar and table sugar
8
Q
Starches
A
- Complex CHO
- Long chain of glucose units
- Rice, potatoes, and breads
- Body cannot use starch directly
9
Q
How does the body utilize starches?
A
- Broken down in to simple sugars
- Unused starches and sugars are stored as glycogen to be used by the body later
10
Q
Inadequate CHO intake results in what?
A
protein utilization for energy
11
Q
Fiber
A
- Structural part of plants and is not digestible in humans
- Aids normal elimination of waste (bulk)
12
Q
What are the two types of fiber?
A
soluble and insoluble
13
Q
What are the soluble fibers?
A
Gums, pectin
Oatmeal, legumes, and some fruits
14
Q
What are the insoluble?
A
Cellulose
Grain breads and bran cereal
15
Q
Carbohydrate intake should be approximately how many grams?
A
25 grams
16
Q
Most people only get how many grams of carbohydrates?
A
15 grams
17
Q
What is the body’s most efficient energy source?
A
carbohydrates
18
Q
What is the body’s most concentrated source of energy?
A
fats
19
Q
Fats should account for what percent of caloric intake?
A
25-30%
20
Q
Fats roles
A
- Serves to make food flavorful and contains fat-soluble vitamins
- Essential for normal growth and development
21
Q
Saturated fats
A
fatty acids derived from animal products
22
Q
Unsaturated fats
A
plant derivatives
- liquid at room temperature
23
Q
What are the other fats?
A
Phospholipids
- Lecithin
Sterols
- Cholesterol
Omega-3 fatty acids (unsaturated)
Trans fatty acids
24
Q
How much cholesterol should be consumed a day?
A
<300mg/day
25
Where are omega-3 fatty acids found?
Found in cold-water fish
26
Omega-3 fatty acids aid in what?
reduction of heart disease, stroke, and hypertension
27
Trans Fatty Acids
Physical properties resembling saturated fatty acids
Increase levels of bad cholesterol
No safe level
People should eat as little of them as possible
28
Trans fatty acids are found in what?
Found in cookies, crackers, dairy and meat products, and fast foods
29
Proteins functions
- Required for growth, maintenance, and repair of the body
- Aid with enzyme, hormone, and enzyme production
30
Amino acids
- Basic units that compose protein
- 20 amino acids compose the majority of body protein
- Most can be produced by the body while others (essential) must be consumed
- Animal products contain all essential amino acids
- Incomplete sources (i.e. plants sources) do not contain all essential amino acids
31
What happens to excess protein?
Excess protein is converted to fat and may result in dehydration and potential kidney damage
32
What are the Regulator Nutrients?
vitamins and antioxidants
33
What are the Fat soluble
Vitamins?
Vitamins A, D, E, and K
- Found in fatty portion of foods and oils
34
What are the Water soluble Vitamins?
Vitamin C and B-complex vitamins
- Help to regulate metabolism but cannot be stored
35
Antioxidants
- May prevent premature aging, cancers, heart disease, and other health problems
- Help protect cells from free radicals
36
Antioxidants include what vitamins?
Include vitamins A, C, and E
37
Where are antioxidants found?
Found in a number of dark green, deep yellow, and orange fruits and vegetables
38
Minerals
- More than 20 minerals have essential roles in the body
- Many are stored in liver and bones
39
Iron function
energy metabolism and oxygen transport
40
Magnesium function
energy-supplying reactions
41
Calcium function
bone formation, clotting, and muscle contractions
42
Sodium and Potassium function
(nerve conduction)
43
Water
- Most essential nutrient and most abundant in body
- (60% of body weight)
- Essential for all chemical processes
- Body has mechanisms to maintain homeostatic levels of hydration (kidneys and solute accumulation)
44
Electrolyte
Involve minerals of the body
Must maintain adequate levels for optimal functioning
Excess sweating can lead to depletion of these electrolytes
Help to maintain levels of hydration
Can generally be maintained through proper diet, however, additional salts may need to be added periodically
45
Who is responsible for nutrient requirement guidelines?
DRI (Dietary reference intake)
46
Who is responsible for nutrient recommendations?
RDA (Recommended daily allowance)
47
DRI includes:
RDA (Recommended daily allowance)
UL’s (Upper intake levels)
EAR (Estimated average requirements)
AI (Adequate intake)
48
Food labels
Aid consumers in determining levels of nutrients in foods
49
MyPlate
- Website designed to help consumers adopt healthy eating habits
- Emphasizes healthy diets
- Vegetables, fruits, proteins, grains, and dairy
50
Activity increases need for energy but not for what nutrients?
not necessarily for all vitamins, minerals, and nutrients
51
People commonly mega-dose with what vitamin?
Vitamin C
Vitamin E
B-complex vitamins
52
Vitamin C mega-dose
For prevention of common cold and to slow aging
May cause kidney stones and diarrhea
53
Vitamin E mega-dose
Protects cell membranes from damage
Little evidence to support enhancing performance or life expectancy
54
B-complex vitamins mega-dose
Aid in release of energy from CHO, fat, and protein
If additional energy is required, increased caloric intake is necessary
55
What two minerals are people typically low in?
Calcium and iron
56
Calcium
Most abundant mineral in body
Over time, additional levels of calcium are required for bone maintenance
- Without it, bones become weak and brittle resulting in osteoporosis
57
True or False: Women tend to not get enough calcium.
true
58
What is the most reliable source of calcium?
Milk products
59
Iron
Iron deficiency - common in females
- Results iron-deficiency anemia, limiting oxygen-carrying capacity of blood
Athlete feels tired and weak due to muscles’ inability to generate energy
Excess supplementation could be toxic and may result in constipation
60
Creatine
Naturally occurring substance in body produced by kidneys, pancreas, and liver
Found in meat and fish
Role in metabolism
Two types (free creatine and phosphocreatine)
61
Phosphocreatine
stored in skeletal muscle and works to resynthesize ATP during activity
62
Creatine supplementing phases
- loading phase
- maintenance
- wash out phase
63
Loading Phase
Consists of ingesting 0.3 grams of creatine/kg of body weight per day
Should be split over 4–5 times per day with 16 ounces of water per dose
Loading phase lasts for 5 days
64
Maintenance phase
Consuming .03 grams/kg body weight for one month
65
Wash out phase
No supplementation for 1 month
66
Herbal supplements: Ephedrine
Stimulant used in diet pills, illegal recreation drugs, and legitimate OTC medications
Similar to amphetamine
FDA has posted warning concerning use; in 2003, its use in supplements was banned
NCAA, NFL, NBA, minor league baseball, and the USOC have banned use by athletes
67
Potential dangers of ephedrine
Heart attack, stroke, and tachycardia
Paranoid psychosis, depression, convulsions, and coma
Fever, vomiting, palpitations, hypertension, and respiratory depression
68
Glucose supplements
Ingesting large quantities of sugar prior to activity causes an increase in glucose in the blood
Release of insulin stimulated, allowing cells to utilize free circulating glucose, and sparing blood glucose
Positive effect on performance
69
Caffeine
Central nervous system stimulant found in carbonated beverages, coffee, tea (chocolate contains compounds related to caffeine)
Increases alertness and decreases fatigue
Not detrimental to performance
70
Caffeine Performance effects
Enhances fat utilization and endurance performance
Makes calcium more available allowing muscles to work more effectively
71
What is the effect of too much caffeine?
nervousness, irritability, increased heart rate and headaches
Headaches may result when ceasing caffeine use (withdrawal)
72
What is the Olympics views on caffeine?
Olympic officials consider it to be a drug
Should not be present in a drug test at levels greater than 5–6 cups of coffee
73
Energy drinks
Sports drinks contain no caffeine
Energy drinks contain caffeine that can range anywhere from 50 mg to 500 mg
Marketed as performance-enhancers and stimulant drug effects
Multiple risks associated with caffeine intoxication
74
True or False: There is currently little government regulation of energy drinks, including content labeling and health warnings.
True
75
Alcohol
Alcohol use is prevalent in athletes
Higher rate of use in athletes versus non-athletes
Provides energy for the body
Little nutritional value
76
Alcohol is what kind of drug?
Central nervous system depressant
- Decreases coordination, slows reaction time, decreases mental alertness
- Increases urine production (diuretic effect)
77
All foods are organic due to what?
the presence of carbon
78
While practiced intelligently, a vegetarian diet can result in what?
deficiencies
79
What are the three types of vegetarianism?
Total vegetarian (Vegan)
Lactovegetarian
Lacto-ovo-vegetarians
80
Total vegetarian (Vegan)
All plant diet, no animal products
Must be certain to consume enough calories and vitamin B12, calcium, zinc, and iron
81
Lactovegetarian
Consumption of plant foods and milk products
Must watch iron and zinc levels
82
Lacto-ovo-vegetarians
Consumption of plant foods, milk products, and eggs
Iron is still a concern
83
Pre-Event Nutrition
Long-term food consumption is more important than immediate consumption
Purpose should be to maximize CHO stored in muscle and blood glucose
Foods should minimize gastrointestinal distress
Hydration is critical
84
Glycemic index (GI)
indicates how much different types of carbohydrate effects blood glucose levels
85
What GI amount is recommended before events?
Low to medium GI is recommended prior to an event
- Produces only small fluctuations in blood glucose and insulin levels
- Releases energy more slowly over time
86
Liquid Supplementation
Extremely effective and successful
225–400 calories per serving
Successful in reducing pregame symptoms
Food generally takes 4 hours to clear stomach and upper GI tract
Major advantage is that liquid supplements clear stomach and upper bowel before game if consumed appropriately
87
Restoring Muscle Glycogen after Exercise: When the time period between events is <8 hours
Consume CHO as soon as possible to maximize recovery
88
How long does complete restoration take after exercise?
requires 20–24 hours
89
Complete restoration recommendations
Consume 0.45–0.55 grams of CHO per pound of body weight for each of the first 4 hours
90
Complete restoration: For a 24 hour period
2.3–5.5 grams of CHO should be consumed per pound of BW
91
Hyperinsulinemia
Elevated insulin in the blood, which contributes to individuals becoming overweight
92
Low-Carbohydrate Diets benefits
CHO restriction halts insulin cycle and improves glucagon production, enhancing fat burning and cholesterol removal from blood vessels
Dietary changes result in ketosis, which stabilizes blood glucose, reduces insulin levels, and triggers rapid weight loss
93
Glycogen Supercompensation phases
Six-day period
- Phase I (Days 1–2) - Hard training with reduced CHO intake
- Phase II (Days 3–5) - Decrease training and increase CHO (Potentially increasing glycogen stores 50–100%)
- Phase III (Days 6–7) - Resume normal diet
94
Glycogen Supercompensation is ideal for what?
long-duration events
95
Fat Loading
Fat loading versus
carbohydrate loading
Intent = Better energy source
Negative side effects
96
Body composition =
Fat versus nonfat components of body
97
Define Body composition
the relationship between fat tissue and lean body tissue
98
Female fat percentage
20–25%
99
Male fat percentage
12–15%
100
Fat percentage should not fall below what?
3% for males and 12% for females respectively
101
Overweight
=Excess body weight relative to size and stature
102
Overfat
Excessively high percentage of total body weight is fat
103
Obesity
Extreme amount of excessive fat
104
What fat percentage is considered obese?
Female >30%
Male >20%
105
What factors determine amount of fat?
Number of cells
Proliferation or hyperplagia of fat cells occurs from birth to puberty
Size of cells
Increase/decrease over time until adulthood relative to caloric balance
Change of weight = Change in size of adipose cell not the number of cells
Number of cells
Size of cells
Change of weight = Change in size of adipose cell not the number of cells
106
Adipose cell
Stores triglycerides (liquid fat)
Moves in and out of cells according to energy demands
107
What type of activity uses greatest amount of fat?
Moderate, long-term activity
108
One pound of fat =
3500 calories, stored as triglycerides
109
Methods of assessing body composition
hydrostatic weighing
bioelectrical impedance
skinfold thickness measures
110
Skinfolds
- is based on the fact that 50% of body fat is subcutaneous
Utilize skinfold calipers
Relatively low accuracy but is easy to learn and utilize
Error is + 3–5%
111
Hydrostatic weighing
Utilizes underwater tank to determine body density
Establishes relationship between lean mass (more dense) and fat mass (resulting in more buoyancy)
Very accurate method
Not always available; expensive equipment
Time-consuming
Requires exhaling all air
112
Bioelectrical impedance
- Measures resistance of electrical current flow between points
- Based on principle that electricity will flow through path of least resistance
Fat = Good insulator
Water = Good conductor
Impacted by levels of hydration
Expensive equipment
113
Body Mass index
Determines extent of overweight or obesity using height and body weight
BMI (body mass index) is a ratio of height and weight
Utilized to measure health risks associated with obesity
114
BMI >25
indicate excess body fat
115
BMI 25–30
indicates overweight
116
BMI >30
indicates state of obesity
117
Caloric balance =
Calories consumed minus Calories expended
118
Positive caloric balance results in what?
weight gain and vice versa for negative caloric balance
119
Calories are expended through:
Basal metabolism (calories expended at rest) = BMR
Work (activity that requires more energy than sleeping)
Excretion
120
Carbohydrate calorie intake
4 calories/gram
121
Protein calorie intake
4 calories/gram
122
Fat calories intake
9 calories/gram
123
Alcohol calorie intake
7 calories/gram
124
Methods of Weight Gain
Aim should be to increase lean body mass
Increased physical activity (muscle work) and dietary modification
Approximately 2500 calories is required per pound of lean body mass, an increase of 500–1000 calories per day
A 1–2 pound per week gain is adequate
125
Bulimia Nervosa
Generally identified in females (can also be found in males) ranging in age from adolescence to middle age
Periods of starvation, bingeing (thousands of calories) and purging through vomiting, fasting, and laxatives/diuretics
Bingeing and purging can result in stomach rupture, heart rhythm, liver damage, tooth decay from acids, and chronically inflamed mucous lining of mouth and throat
126
Anorexia Nervosa
30–50% of anorexics also suffer from bulimia
Characterized by distorted body image and constant concern about weight gain
Impacts mostly females
Starts often with adolescents and can be life threatening
While the individual tends to be too thin, they continue to feel fat
Deny hunger and are hyperactive
Highly secretive
Early intervention is critical with eating disorders
127
Anorexia Athletica
Condition specific to athletes
Characterized by features common in anorexia nervosa
No self-starvation practices
128
Anorexia Athletica signs
Disturbance of body image
Weight loss >5% of body weight
Gastrointestinal complaints
Primary amenorrhea
Menstrual dysfunction
Absence of illness explaining weight reduction
Fear of becoming obese
Bingeing, purging, compulsive eating, or caloric restriction
129
Female Athlete Triad
Potentially fatal problem
Combination of eating disorder, amenorrhea, and osteoporosis
Some suggest eating disorders may exist in 62% of females in certain sports and amenorrhea found in 60%
Major risk is the fact that bone lost may not be regained
