Flashcards in Chapter 5 - Nutrition Deck (65)
1
Nutrition
the science of the substances found in food that are essential to life
2
macro and micronutrients
carbs, fats, proteins, vitamins, minerals, water
3
function of nutrients
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
4
Carbs
sugars, starches, fiber
5
what % of intake is carbs?
55-70%
6
sugars
15% of total intake
monosaccharides- fruits, syrups, honey
disaccharides - milk sugar (lactose), table sugar (sucrose)
7
starches
complex carbs - long chains of glucose units
cannot be used directly for energy
8
fiber
structural part of plants
not digested by humans
soluble
or
insoluble
25g/day
9
fats
most energy
10
saturated vs unsaturated
saturated - animal products, solid at room temp
unsaturated - plants, liquid at room temp
11
Phopholipids
lecithin and sterols (cholesterol)
12
Proteins
structure component of body
12-15% of intake
13
functions of protein
growth, maintenance, repair, synthesize enzymes, synthesize hormones and antibodies
14
amino acids
21 amino acids
essential vs nonessential
15
vitamins
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
16
thiamin, riboflavin, niacin, biotin, and pantothenic acid are what type of vitamin, what do they regulate?
water soluble
metabolism of CHO, proteins, and fats
17
Folate and B12 are important for
normal blood formation
18
Vitamin C
building bones & teeth, maintaining connective tissues & strengthening the immune system
19
Antioxidants
Vitamin C, E, beta carotene (A)
squelch free radicals by stabilizing them.
prevent aging, cancer, heart disease, etc
20
is beta carotene toxic?
no, it can be converted into vitamin A
21
excess vitamin C...
is not well absorbed
can cause intestine irritation or diarrhea
22
headache, nausea, loss of hair, dry skin, diarrhea --> what are you deficient in?
vitamin A
23
appetite loss, weight loss, failure to grow --> what are you deficient in?
Vitamin D
24
nausea, diarrhea, interfere with Vitamin K absorption --> what are you deficient in?
Vitamin E
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