Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

BOC > Chapter 5 - Nutrition > Flashcards

Chapter 5 - Nutrition Flashcards

(65 cards)

Start Studying
1
Q

Nutrition

A

the science of the substances found in food that are essential to life

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

macro and micronutrients

A

carbs, fats, proteins, vitamins, minerals, water

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

function of nutrients

A

growth, repair and maintenance

regulation of body processes

production of nutrient dense foods supply adequate amounts of vitamins and minerals in relation to caloric value

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Carbs

A

sugars, starches, fiber

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

what % of intake is carbs?

A

55-70%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

sugars

A

15% of total intake

monosaccharides- fruits, syrups, honey

disaccharides - milk sugar (lactose), table sugar (sucrose)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

starches

A

complex carbs - long chains of glucose units

cannot be used directly for energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

fiber

A

structural part of plants

not digested by humans

soluble
or
insoluble

25g/day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

fats

A

most energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

saturated vs unsaturated

A

saturated - animal products, solid at room temp

unsaturated - plants, liquid at room temp

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Phopholipids

A

lecithin and sterols (cholesterol)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Proteins

A

structure component of body

12-15% of intake

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

functions of protein

A

growth, maintenance, repair, synthesize enzymes, synthesize hormones and antibodies

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

amino acids

A

21 amino acids

essential vs nonessential

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

vitamins

A 
fat soluble (KADE)
-found in fatty foods and oils can cause vitamin poisoning

water soluble C and B-complex vitamins

  • thiamin, riboflavin, niacin, biotin, etc
  • folate, B12, etc
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

thiamin, riboflavin, niacin, biotin, and pantothenic acid are what type of vitamin, what do they regulate?

A

water soluble

metabolism of CHO, proteins, and fats

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Folate and B12 are important for

A

normal blood formation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Vitamin C

A

building bones & teeth, maintaining connective tissues & strengthening the immune system

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Antioxidants

A

Vitamin C, E, beta carotene (A)

squelch free radicals by stabilizing them.

prevent aging, cancer, heart disease, etc

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

is beta carotene toxic?

A

no, it can be converted into vitamin A

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

excess vitamin C…

A

is not well absorbed

can cause intestine irritation or diarrhea

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

headache, nausea, loss of hair, dry skin, diarrhea –> what are you deficient in?

A

vitamin A

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

appetite loss, weight loss, failure to grow –> what are you deficient in?

A

Vitamin D

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

nausea, diarrhea, interfere with Vitamin K absorption –> what are you deficient in?

A

Vitamin E

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Minerals
stored in liver and bones mostly
26
magnesium
needed in energy-supplying reactions
27
sodium and potassium
important for transmission of nerve impulses
28
iron
energy metabolism, combines with protein to form hemoglobin
29
Calcium
bone and teeth formation, blood clotting, muscle contraction
30
Water
most important nutrient 60% of body weight needed for energy production and digestion, temp control, elimination 2.5L/10 glasses a day
31
Electrolytes
Sodium, calcium, chloride, potassium, magnesium, -->maintain water balance
32
DRI
established using an expanded concept that includes indicators of good health and the prevention of chronic disease, as well as possible adverse effects of overconsumption
33
protein supplementation
1-1.5 g protein for every kg of body weight to build muscle
34
creatine supplementation, herbal supplement
look
35
ephedrine
look
36
disordered eating
types, referral process
37
environmental considerations
``` hypo-hyper thermia how to gain heat playing surfaces conduction/convection/radiation evaporative heat loss - sweating heat index/ wet bulb globe index/ humidity etc weight records loss of 2% body weight is severely dehydrated heat illnesses hypothermia ```
38
DRI's include
RDA (recommended allowance) UL (upper level limit) EAR (estimated average) -50% of ppl AI - adequate intake based on experimental research
39
calcium
bone and tooth formation, blood clotting, muscle contraction, nerve function
40
phosphorous
skeletal development, tooth formation
41
sodium
maintenance of fluid
42
iron
formation of hemoglobin; energy from carbs, fats, and protein
43
copper
formation of hemoglobin
44
zinc
normal growth and development
45
iodine
production of the hormone thyroxin
46
fluorine
strengthens bones and teeth
47
megadoes
overdose on a vitamin
48
megadose on vitamin C
diarrhea and kidney stones
49
too low on calcium
removed from bones, osteoporosis 1000 mg is AI
50
Iron deficient
anemia - reduced oxygen carrying ability
51
ingesting creatine
loading: .3 gram per kg of body weight per day 4-5x a day w/ 16 oz of water. for 5 days or 3g/day for 30 days maintenace: .03 g per day washout: 1 month, no supplementation
52
IS creatine banned? by who
yes, NCAA
53
herbs
offer nutrients, not necessarily considered drugs,
54
ephedrine
stimulant used in die pills, illegal drugs, and OTC meds. banned by the FDA as a dietary supplement NCAA, NFL, NBA, USOC, mLB, banned it can cause heart attack, stroke, tachycardia, paranoid psychosis, depression, convulsions, fever, coma, vomiting, palpitations, hypertension, respiratory depression
55
effects caffeine
too much: nervous, headaches, light headed just a bit: more use of fat, calcium more available for muscles, USOC consideres >6 cups of coffee performance enhancing
56
vegans may be deficient in
calcium, iron, zinc, vitamin b12, calories
57
pre event meal
eat low GI food immediately before consume carbs over week before competition eat high GI good 3-4 hours before
58
glycogen super-compensation
stop activity 2 days before, carbo load to increase glycogen stores
59
Body Composition
amount of fat and nonfat femalse 12-15% body fat males 8-12% amount of fat determined by size and # of adipose cells
60
how to measure
skin caliper hydrostatic weighing (gold standard) bioelectrical impedence BMI charts
61
bullimia nervosa
generally female, gorges then purges use laxatives or diuretics perfectionist, obedient, good athlete etc can cause stomach rupture, disruption of heart rhythm, liver damage, inflamed mucous lining,
62
anorexia nervosa
distorted body image and a major concern for weight gain deny hunger, are hyperactive, secretive need psychiatric intervention
63
anorexia athletica
similiar to anorexia nervosa without the self starvation disturbed body image, weight loss > 5%, GI disorders, amenorrhea, menstrual dysfunction, medical illness, fear of obesity, binging and purging, compulsive eating,
64
Female Athlete Triad
eating disorder, amenorrhea, osteoporosis
65
Vitamin A function
sustains normal eyesight, regulation of gene expression, cell differentiation, immune function, growth, reproduction

BOC (49 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions