Chp 9 Basic Nutrition Factors in Health

Question 1

Nutrition Coaching First Steps

Answer 1

defining athlete’s goals and identifying the coaches’s goals

Question 2

Nutrition Coaching Second Steps

Answer 2

take a close look at the athlete’s diet, food preference, etc.

Question 3

Nutrition Coaching Third Steps

Answer 3

develop a nutrition plan that includes:

1. the caloric level
2. amounts of macronutrients & micronutrients
3. adequate fluids and electrolytes
4. supplements as necessary to help correct a nutrient deficiency

Question 4

nutrients that large portions of the population are not consuming in adequate amounts

Answer 4

vitamin E, vitamin D, magnesium, calcium, potassium, iron, vitamin B12, fibers

Question 5

9 essential amino acid

Answer 5

lysine, histidine, isoleucine, leucine, methionine, valine, phenylalanine, threonine, tryptophan

Question 6

protein intake recommendation for adults in general fitness

Answer 6

0.8-1g per kg bodyweight per day

Question 7

protein intake recommendation for aerobic endurance athletes

Answer 7

1-1.6g per kg bodyweight per day

Question 8

protein intake recommendation for strength athletes

Answer 8

1.4-1.7g per kg bodyweight per day

Question 9

Protein is a building block for strong bones, contributing to ____ of bone volume and ____ of bone mass.

Answer 9

50%; 33%

Question 10

Muscle sensitivity to amino acid is enhanced for up to ____ hours after a bout of exercise.

Answer 10

48

Question 11

After resistance training, a wide range of protein intakes, _____, has proven beneficial for maximally stimulating acute muscle protein synthesis.

Answer 11

20-48g

Question 12

acceptable macronutrient distribution range (AMDR) for protein

Answer 12

children 1-3 year old: 5 - 10%
children 4-18 year old: 10 - 30%
adults over 18 year old: 10 - 35%

Question 13

When calorie intake is lower, protein needs to go up as a percentage of total calorie intake by approximately ___ for every ____ calorie decrease below ____ calories.

Answer 13

1%; 100-; 2000

Question 14

monosaccharides

Answer 14

glucose, galactose, fructose

Question 15

disaccharides

Answer 15

sucrose = glucose + fructose (table sugar)
lactose =  glucose + galactose (found in mammalian milk)
maltose = glucose + glucose

Question 16

polysaccharides

Answer 16

starch, fiber, glycogen

Question 17

glycogenesis

Answer 17

the process of converting glucose to glycogen

Question 18

amount of glycogen in our body

_____ of the glycogen in the body is stored in _____; the remaining is stored in the _____.

Answer 18

15g per kg bodyweight

3/4; skeletal muscle; liver

Question 19

DRI for fiber (dietary reference intake)

Answer 19

21-29g/day for women

30-38g/day for men

Question 20

monounsaturated fatty acids example

Answer 20

olive, peanut, and canola oil

Question 21

polyunsaturated fatty acids example

Answer 21

soy, corn, sunflower, and safflower oils

Question 22

omega-6 fatty acids example

Answer 22

soybean, corn, safflower oil

Question 23

omega-3 fatty acids, example

Answer 23

salmon, trout, mackerel, halibut, herring

Question 24

fat soluble vitamin

Answer 24

vitamin A, D, E, K

Question 25

water soluble vitamin

Answer 25

B vitamins, and vitamin C

Question 26

During prolonged activity in hot weather, the IOM recommends sports drink containing

Answer 26

20-30mEg of sodium per liter 2-5 mEq of potassium per liter carbohydrate in a concentration of 5-10%

Question 27

Strength coaches should ensure that athletes are given adequate time to drink and access to cool fluids of ____ temperature.

Answer 27

10-15°C/50-59℉

Question 28

Children weighing _____ should drink _____ of cold water or a flavored salted beverage every _____ minutes during practice.

Answer 28

88lbs/40kg; 5oz/148ml; 20

Question 29

Adolescents weighing _____ should drink _____ even if they do not feel thirsty.

Answer 29

132lbs/60kg; 9oz/266ml

Question 30

_____ concentration of _____ has been shown to increase voluntary hydration by 90% compared to unflavored water.

Answer 30

Sodium chloride; 15-20 mmol/L

Question 31

If dehydration is significant, or the athlete has a short recovery period before the next bout of exercise (<12hr), then the athletes should consume approximately _____ of fluid (with sufficient electrolytes) for each kg of body weight loss.

Answer 31

1. 5L/50oz | 0. 7L/24oz for each pound of body weight

Question 32

blood sodium level for hyponatremia (occurs when the concentration of sodium in your blood is abnormally low)

Answer 32

< 130 mmol/L

Question 33

The average intake for water is ____ per day for men and ____ per day for women.

Answer 33

3.7L; 2.7L

Question 34

The average intake for water is ____ per day for pregnant women and ____ per day for lactating women.

Answer 34

3L; 3.8L

Question 35

Athletes should try to prevent water weight losses exceeding _____ of body weight while also restoring electrolytes lost through sweat.

Answer 35

2%

Question 36

Each pound lost during practice represent ____ of fluid.

Answer 36

16oz/0.5L

Question 37

d is essential for both the functioning and synthesis of _____. It is also a component of the protein _____.

Answer 37

hemoglobin; myoglobin

Question 38

Iron deficiency occurs in three stages:

Answer 38

depletion, marginal deficiency, and anemia

Question 39

Two types of iron

Answer 39

heme iron: derived from hemoglobin, is found in food that originally contained hemoglobin and myoglobin nonheme iron: is the form of iron found in all other non-meat foods

Question 40

Cholesterol is used for the production of _____, _____, and several _____, including the _____ as well as _____.

Answer 40

bile salts, vitamin D, hormones, sex hormones, cortisol

Question 41

Limit saturated fat to less than _____ of total calories. Replace saturated fat with unsaturated fat.

Answer 41

10%

Question 42

High levels of _____ are protective against heart disease.

Answer 42

high-density lipoproteins (HDL)

Question 43

_____ and _____ are tied to a dose-dependent decrease in triglycerides; a small, but statistically significant, _____ in blood pressure, especially in the elderly; and potential _____ effect.

Answer 43

EPA; DHA; decrease; antiarrhythmic

Question 44

What kinds of vitamins are toxic in excess amount?

Answer 44

Vitamin A and D

Question 45

HDL cholesterol Low: _____ High: _____

Answer 45

<40 | >60

Question 46

``` LDL cholesterol Optimal: _____ Borderline high: _____ High: _____ Very high: _____ ```

Answer 46

< 100 130 - 159 160 - 189 > 190

Question 47

Total cholesterol Desirable: _____ Borderline high: _____ High: _____

Answer 47

< 200 200 - 239 > 240

Question 48

A commonly used carbohydrate loading regimen includes _____ of a high-carbohydrate diet in concert with _____ the week before competition and _____ before the event.

Answer 48

three days; tapering exercise; complete rest day

Question 49

The main challenge with carbohydrate loading in females appears to be their _____. Female athletes may need to increase their total energy intake above _____ calories, in addition to a consuming a higher-carbohydrate diet, in order to increase glycogen stores.

Answer 49

overal calorie intake | 2400

Question 50

Vitamin D: 1. aids _____ 2. helps maintain blood levels of _____ and _____ 3. necessary for building _____ and preventing ____ food sources?

Answer 50

calcium absorption calcium; phosphorus bone mass; bone loss fish(salmon, tuna, sardines, mackerel, eel), fortified milk, fortified breakfast cereals, egg yolks

Question 51

Vitamin A 1. necessary for _____, healthy _____, _____, _____, and healthy _____. food sources?

Answer 51

vision; skin; teeth; body tissues; mucous membranes. animal foods including animal liver, meat, fortified milk, cheese, herring

Question 52

Vitamin E 1. an _____ 2. needed for _____ and _____ food sources?

Answer 52

anti-oxidant immune functioning; metabolism oils, fortified breakfast cereals, nuts and seeds, wheat germ, peanut butter, corn oil

Question 53

Vitamin K 1. needed for _____ 2. supports _____ and _____ health food sources?

Answer 53

blood clotting tissue and bone health dark green leafy vegetables, broccoli, asparagus, lamb quarters

Question 54

Vitamin C 1. promote healthy _____, _____ and resistance to _____ 2. serve as _____ 3. necessary for conversion of the inactive form of _____ to the active form 4. makes _____ available for hemoglobin synthesis food sources?

Answer 54

cell development; wound healing; infections antioxidant folic acid iron sweet peppers, peaches, guava, broccoli, kiwifruit, citrus fruit, papayas, cantaloupe, tomatoes, potatoes, onions

Question 55

Vitamin B12 - Cobalamin | 1. vital for _____ and healthy _____

Answer 55

blood formation; nervous system

Question 56

Magnesium 1. activate nearly _____ 2. helps _____ and _____ function 3. constituent of _____ and _____ food sources?

Answer 56

100 enzymes nerves; muscles bones; teeth Bran, cocoa powder, fortified breakfast cereals, seeds, soybeans, nuts

Question 57

Calcium 1. essential for developing and maintaining healthy _____ and _____ 2. assists with _____, _____, and _____ food sources?

Answer 57

bones; teeth blood clotting; nerve transmission; muscle contraction fruit juices and fruit drinks fortified with calcium, cheese, sardines, milk, yogurt, chinese cabbage, turnip greens

Question 58

Phosphorus 1. works with _____ to develop and maintain strong _____ and _____ 2. enhance use of other nutrients 3. essential for _____, _____, and _____ food sources?

Answer 58

calcium; bones; teeth cell membranes; DNA structure; energy metabolism cheese, fish, beef, pork, whole-wheat products, cocoa powder, pumpkin/sunflower seeds, almonds

Question 59

Iron 1. necessary for _____ 2. constituent of _____ and component of _____ food sources?

Answer 59

red blood cell formation and function myoglobin; enzyme systems seafood, meat, enriched bread products, brewer's yeast, nuts, beans

Question 60

The major electrolytes lost in sweat include _____, _____, _____, and _____.

Answer 60

sodium chloride; potassium; magnesium; calcium

Question 61

hyponatremia

Answer 61

blood sodium level < 130 mmol/L

Question 62

sweat rate = ?

Answer 62

(preexercise body weight - postexercise body weight) + (fluid intake during exercise - urine produced)

Question 63

Water represent from _____ to _____ of a person's body weight.

Answer 63

45%; 70%

Question 64

Sweat losses that exceed fluid intake can quickly lead to a _____ state with a subsequent _____ in core body temperature, _____ in blood plasma volume, and _____ in heart rate and perceived exertion.

Answer 64

hypohydrated; increase; decrease; increase

Question 65

Fats provide approximately _____ kcal/g.

Answer 65

9

Question 66

Fatty acids containing no double bonds are _____. The body _____ make these fatty acids.

Answer 66

saturated; can

Question 67

Vitamin B12 absorption is affected by insufficient _____ acid in the stomach, found in about _____ of older adults.

Answer 67

hydrochloric; 10-30%

Question 68

Protein is composed of _____, _____, _____, _____.

Answer 68

carbon; hydrogen; nitrogen; oxygen

Question 69

Protein and carbohydrate provides approximately _____ kcal/g.

Answer 69

4

Question 70

Carbohydrate is composed of _____, _____, and _____.

Answer 70

carbon; oxygen; hydrogen

Question 71

1 gallon = _____ quarts or _____ oz 1 quart = _____ pints or _____ oz 1 pint = _____ oz

Answer 71

4; 128 2; 32 16

Question 72

``` MyPlate Fruit: Vegetables: Dairy: Oils: ```

Answer 72

Fruit: 2 cups Vegetables: 2.5 - 3 cups Dairy: 3 cups Oils: 6 - 7 tsp