chapter 5

Question 1

proper nutrition can positively contribute to ____

Answer 1

strength, flexibility, and cardiorespiratory endurance

Question 2

proteins

Answer 2

required for the growth, repair, and tissue maintenance

Question 3

carbs and fat

Answer 3

production of energy

Question 4

vitamins and minerals

Answer 4

regulation of body processes

Question 5

carbohydrates

Answer 5

accounts for 55-60% of total caloric intake

Question 6

sugars (lactose, sucrose)

Answer 6

should intake for <15% of caloric intake

Question 7

starches

Answer 7

complex CHO, broken into glucose (rice, potatoes, bread)

Question 8

fiber

Answer 8

25 grams a day

Question 9

fats

Answer 9

most concentrated source of energy and should account for 25-30% of caloric intake
- serves to make food flavorful and contains fat soluble vitamins
- essential for normal growth and development

Question 10

saturated fats

Answer 10

fatty acids

Question 11

unsaturated

Answer 11

liquid at room temperature plant derivatives

Question 12

regulated nutrients

Answer 12

vitamins serve as regulators in many body processes

Question 13

fat soluble

Answer 13

vitamins A, D, E, K and found in fatty portion of foods and oils

Question 14

water soluble

Answer 14

-vitamin C, B complex vitamins
-regulates metabolism but cannot be stored

Question 15

antioxidants

Answer 15

• may prevent premature aging, cancers, heart disease, and other health problems
  -vitamins A, C, E
• found in a number of dark green, deep yellow, and orange fruits/vegetables

Question 16

minerals

Answer 16

-more than 20 have essential roles
- many stored in liver/bones

Question 17

iron

Answer 17

energy metabolism and o2 transportation

Question 18

magnesium

Answer 18

energy supplying reactiON

Question 19

Calcim

Answer 19

bone formation, clotting, muscle contraction

Question 20

sodium and potassium

Answer 20

nerve conduction

Question 21

water

Answer 21

-most essential nutrient and most abundant in body 60% of body weight
-essential for all chemical processes
-lack of water can lead to illness and death
-body has mechanisms to maintain homeostatic levels of hydrations (kidneys and solute accumulation)

Question 22

electrolyte requirements

Answer 22

-help maintain levels of hydration
-can generally maintain through proper diet however additional salts may need to be added periodically

Question 23

MyPlate

Answer 23

emphasizes healthy diet (vegetables, fruits, proteins, grains, dairy)

Question 24

dietary supplements

Answer 24

activity increases need for energy not necessarily all vitamins, minerals, and nutrients

Question 25

vitamin supplementation

Answer 25

-athletes believe large doses can lead to superior health and performance -common megadose practices

Question 26

mineral supplement

Answer 26

calcium and iron tend to be low diets may need to be modified

Question 27

calcium supplement

Answer 27

-most abundant mineral in body -young adult requires 100mg/day -females tend not to get enough calcium in diet

Question 28

iron supplement

Answer 28

-common in females -results iron deficiency

Question 29

caffeine

Answer 29

-central nervous system stimulant found in carbonated beverages -increase alertness and decrease fatigue

Question 30

alcohol use

Answer 30

higher rate of use in athletes vs non athletes - provides energy for body -little nutritional value e -central nervous system depressant -decreases coordination, slows reaction time, decreases mental alertness

Question 31

Total vegan

Answer 31

-all plant diet, no animal products -must be certain to consume enough calories, vitamin B12, calcium, zinc, and iron

Question 32

lactovegetarian

Answer 32

-consumption of plant foods and milk products -must watch iron and zinc levels

Question 33

lacto-ovo-vegetarians

Answer 33

-consumption of plant foods, milk products, and eggs -iron is still a concern

Question 34

pre-event nutrition

Answer 34

-traditional steak and eggs -long term food consumption is more important than immediate consumption -purpose should be to maximize CHO stores in muscle and blood glucose

Question 35

Glycemic Index (GI)

Answer 35

indications how much different types of carbohydrates effects blood glucose levels

Question 36

what level of GI is recommended prior to an event

Answer 36

low-medium - produce only small fluctuations in blood glucose and insulin levels - release energy more slowly over time

Question 37

foods should ____

Answer 37

minimize gastrointestinal distress

Question 38

when the time period between events is <8 hours

Answer 38

consume CHO ASAP to maximize recovery

Question 39

complete restoration requires

Answer 39

20-24 hours

Question 40

consume ___ grams of CHO per ___ of body weight for each of the first ___ hours

Answer 40

0.45-0.55 pound four

Question 41

for a 24 hour period, ___ grams of ___ should be consumed per pound of ____

Answer 41

2.3-5.5 CHO body weight

Question 42

the addition of ____ to ____ supplements has been shown to enhance _________

Answer 42

protein carbohydrates aerobic endurance

Question 43

unused ____ is readily turned into ___

Answer 43

CHO, Fat

Question 44

____ consumption increases ____ production

Answer 44

CHO, Insulin

Question 45

_____ while allowing cells to use blood glucose also encourages ___ to be deposited and a _____ response to be triggered

Answer 45

insulin, fat, hunger

Question 46

glycogen supercompensation

Answer 46

increase muscle and liver glycogen stores prior to major event by altering eating and training habits

Question 47

decrease training at least ____ prior to event to allow clearance of ____ waste products

Answer 47

48, metabolic

Question 48

Phase I

Answer 48

days 1-2 hard training with reduced CHO intake

Question 49

Phase II

Answer 49

days 3-5 decrease training and increase CHO

Question 50

Phase III

Answer 50

6-7 days resume normal diet

Question 51

intent of fat loading is to have a ___

Answer 51

better energy source

Question 52

negative side effects of fat loading

Answer 52

-cardiac protein and potassium depletion -development of arrhythmias, increased serum, and cholesterol

Question 53

____ excess body weight relative to ____ and ____

Answer 53

overweight, size, stature

Question 54

overfat

Answer 54

excessively high percentage of total body weight is fat

Question 55

obesity

Answer 55

extreme amount of excessive fat

Question 56

factors that determine amount of fat

Answer 56

-number of cells (proliferation or hyperplasia of fat cells occurs from birth to puberty) -size of cells (increase/decrease over time until adult hood relative to caloric)

Question 57

change of weight is change in ____ ____ cell not the ____ of cells

Answer 57

adipose cell, number

Question 58

bioelectrical impedance

Answer 58

-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

Question 59

body mass index

Answer 59

ratio of height and weight

Question 60

how to calculate BMI

Answer 60

(Weight in lbs x height in inches)

Question 61

BMI >25

Answer 61

indicate excess body fat

Question 62

BMI 25-30

Answer 62

indicates overweight

Question 63

BMI >30

Answer 63

indicates state of obesity

Question 64

caloric balance is calories _____ - calories _____

Answer 64

consumed; expended

Question 65

loss of ___-___ pounds per week is adequate

Answer 65

1.5-2.0

Question 66

aim of weight ____ should be to increase lean body mass

Answer 66

gain

Question 67

spectrum of abnormal eating habits

Answer 67

mild food restriction, binging, purging, bulimia, anorexia nervosa

Question 68

multi-factorial disordered eating

Answer 68

can be social, familial, physiological, psychological components

Question 69

Bulimia Nervosa is generally identified in ____ ranging in age from _____ to _____

Answer 69

females; adolescence; middle age

Question 70

typical bulimic athletes are _____, _____ to ______ class

Answer 70

white; middle; upper

Question 71

bingeing is the ____ __ _____ over ones eating and the resultant guilt drives them to ___

Answer 71

loss of control; vomit

Question 72

Female athletic triad

Answer 72

-potentially fatal problem -combo of ed, amenorrhea, and osteoporosis -major risk is the fact that bone lost may not be regained