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Physiological Basis of Conditioning > Chapter 8 (Nutrition & Health) > Flashcards

Chapter 8 (Nutrition & Health) Flashcards

1
Q

What are the 4 macronutrients?

A

carbs, proteins, fats, water

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2
Q

What are the 2 micronutrients?

A

vitamins & minerals

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3
Q

How many kcals is carbs?

A

4

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4
Q

How many kcals is proteins?

A

4

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5
Q

How many kcals is fats?

A

9

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6
Q

How many kcals is alcohol?

A

7

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7
Q

What are examples of simple carbohydrates?

A

glucose, fructose, galactose

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8
Q

simple carbohydrates

A

primary source of energy during exercise

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9
Q

What are examples of complex carbohydrates?

A

glycogen, starch, fiber

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10
Q

Best option for complex carbs:

A

fruits & vegetables

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11
Q

soluble fiber

A

dissolves in water

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12
Q

insoluble fiber

A

doesn’t dissolve in water

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13
Q

Where are unsaturated fats found?

A

plant sources

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14
Q

unsaturated fats

A

heart healthy because there is low LDL

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15
Q

saturated fats

A

bad because high total cholesterol & LDL

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16
Q

What are saturated fats at room temp?

A

solid

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17
Q

Where are saturated fats found?

A

animal sources

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18
Q

What happens to trans fats during food production?

A

they are converted from unsaturated to a combination of saturated and unsaturated fats

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19
Q

How many essential amino acids are there?

A

9

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20
Q

How many nonessential amino acids are there?

A

11

21
Q

essential amino acids

A

body CANNOT make, they are consumed in diet

22
Q

nonessential amino acids

A

body CAN make

23
Q

complete proteins

A

contains ALL essential amino acids

24
Q

incomplete proteins

A

missing 1 or more essential amino acids

25
Q

What is the macronutrient needed in the highest quantity?

A

water

26
Q

vitamins

A

help regulate growth & metabolism

27
Q

water-soluble vitamins

A

B & C

28
Q

water-insoluble vitamins

A

A, D, E, K

29
Q

minerals

A

help body function normally

30
Q

vitamin A deficiency symptoms

A

night blindness, impaired immunity, infertility

31
Q

vitamin D deficiency symptoms

A

rickets in kids, bone weakness, increased fractures in adults

32
Q

vitamin E deficiency symptoms

A

anemia, impaired nerve transmission, muscle weakness

33
Q

vitamin K deficiency symptoms

A

reduced ability to form blood clots

34
Q

vitamin B6 selected functions

A

carbohydrate metabolism, blood cell synthesis

35
Q

vitamin B12 selected functions

A

nervous system function

36
Q

folate selected functions

A

coenzyme involved in DNA synthesis

37
Q

calcium selected functions

A

builds bones & teeth, helps maintain acid-base balance, maintains normal nerve transmission

38
Q

potassium selected functions

A

regulated muscle contraction & transmission of nerve impulses, maintains blood pressure

39
Q

iron selected functions

A

helps with oxygen transport in blood & muscle, coenzyme for energy metabolism

40
Q

potassium deficiency symptoms

A

muscle weakness, paralysis, confusion

41
Q

sodium deficiency symptoms

A

muscle cramps, dizziness, fatigue, nausea, vomiting, mental confusion

42
Q

potassium toxicity symptoms

A

irregular heartbeat

43
Q

balanced micronutrients

A

carbs: 58%
fats: 30%
protein: 12%

44
Q

prebiotics

A

compounds that feed gut bacteria

45
Q

probiotics

A

live microorganisms that benefit the body

46
Q

Vegans need to plan meals with…

A

complete proteins (has all essential amino acids)

47
Q

food allergy

A

adverse reaction to some food caused BY immune system

48
Q

food intolerance

A

adverse reaction to some food NOT caused by immune system
ex. lactose interolance

49
Q

Are supplements regulated by the FDA?

A

no

Physiological Basis of Conditioning (9 decks)

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