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Kine 336 > Exam 1 > Flashcards

Exam 1 Flashcards

1
Q

Optimally satisfying energy and fluid needs in terms of amount, type and timing of intake are main issues in what?

A

Nutrition

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2
Q

-Misperception that a desired lower weight is achieved through a reduced caloric intake, that may result in lower lean mass and relatively higher fat mass that decreases performance
- Food restriction from allergies, intolerances, and sensitivities
-Food allergy response that occurs within minutes to hours after ingestion
These are all challenges that ______ face in _______

A

Athletes
Nutrition

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3
Q

What is a reaction involving the immune system, resulting in localized inflammatory responses in the GI tract

A

Food Sensitivity

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4
Q

This is a result because the individual cannot
- Digest a food ingredient because of a missing digestive enzyme
- Absorb a nutrient because of a missing transport protein

A

Food intolerance

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5
Q

T/F Each nutrient is uniquely important because each has specific functions

A

True

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6
Q

T/F Athletes can eliminate any class of nutrients from their diet and perform well

A

False
They cannot eliminate any class

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7
Q

Nutrients work together, both _____ and ______ nutrient classes

A

within
between

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8
Q

Is having too much of one nutrient a good thing

A

No, it is not good

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9
Q

The following are appropriate for what type of people.
- Sugar-containing sports beverages
- Because sodium losses through sweat may exceed recommendations

A

Physically active people

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10
Q

What are the two overarching concepts that dietary guidelines recommend

A

-Maintain calorie balance over time to achieve and sustain healthy weight
-Focus on consuming nutrient-dese foods and beverages.

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11
Q

What type of nutrient cannot be manufactured by body from other nutrients

A

Essential

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12
Q

What are some problems that lead to people being deficient in essential nutrients

A

Special Diets
Food Allergies
Food intolerances
Food sensitivities

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13
Q

What does RDA stand for

A

Recommended Dietary Allowances

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14
Q

What doe EAR stand for

A

Estimated average Requirement

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15
Q

Which dietary recommendation is an estimate of the amount of a nutrient sufficient to meet the needs of 97-98% of a population

A

RDA

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16
Q

Which dietary recommendation is an estimate of the amount of a nutrient sufficient to meet the needs of 50% of a population

A

EAR

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17
Q

How many calories do CHO have per gram

A

4

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18
Q

How many calories do Protein have per gram

A

4

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19
Q

How many calories do Fats have per gram

A

9

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20
Q

How many calories of glycogen can the liver store and how many minutes of exercise does that equate to

A

306
16

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21
Q

How many calories of glycogen can muscles store and how many minutes of exercise does that equate to

A

1530
80

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22
Q

How many calories of glycogen can blood store and how many minutes of exercise does that equate to

A

38
2

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23
Q

How many calories of fat can be stored and how many minutes of exercise does that equate to

A

62,000
3250

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24
Q

How many calories of Protein can be stored and how many minutes of exercise does that equate to

A

52,000
2750

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25
Q

CHO and fat have similar roles, what determines which one is metabolized during exercise

A

The level of intensity

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26
Q

What percentage of intensity is when the body predominantly uses CHO and low fat

A

60-85%

27
Q

What percentage of intensity is when the body predominantly uses fat and low CHO

A

Below 60%

28
Q

What type of CHO consists of 1 molecule and are considered simple

A

Monosaccharides

29
Q

What are some examples of monosaccharides

A

Table Sugar
Glucose
Fructose
Galactose

30
Q

What type of CHO consists of more than one molecule and is considered complex

A

Polysaccharides

31
Q

What are some examples of Polysaccharides

A

Brown Rice
Sucrose

32
Q

T/F Taking CHO before and during exercise may enhance performance in low intensity training workouts

A

F
It may enhance performance in high intensity workouts

33
Q

Why would you want to take CHO before or during high intensity workouts and not low intensity

A

High intensity workouts deplete glycogen stores, low intensity does not

34
Q

Fiber is considered what type of CHO molecule

A

Polysaccharide

35
Q

What term is used to describe indigestible polysaccharides

A

Dietary Fiber

36
Q

Can dietary fiber be digested to provide energy

A

No

37
Q

How many types of fiber are there

A

2
soluble and insolubel

38
Q

What is an abnormally low blood sugar level

A

Hypoglycemia

39
Q

What is an abnormally high blood sugar level

A

Hyperglycemia

40
Q

Where does digestion begin for CHO

A

In the mouth

41
Q

What enzyme begins the breakdown of CHO in the mouth

A

Amylase

42
Q

What are fibers that cannot be broken down and do not enter the blood circulation but stimulate the growth of “healthy” bacteria

A

Prebiotics

43
Q

What are live bacteria that mirror beneficial bacteria in the human gut, and are consumed as dietary supplements or foods

A

Probiotics

44
Q

What percentage of diet should CHO consist of for athletes

A

55-65%

45
Q

How many grams of CHO should athletes consume per day

A

3-12 g/kg of body weight

46
Q

What is the limiting substrate in sustained endurance and vigorous performance

A

CHO (Glycogen)

47
Q

Can muscle utilize CHO and fat simultaneously to derive ATP needed to fuel contraction of muscle

A

Yes

48
Q

Which macro nutrient is responsible for protection, tissue growth and repair, messengers, and transporters, enzymes and hormones, fluid balance, acid-base balance, maintaining, building, and repairing muscle

A

Protein

49
Q

Which essential amino acid (EAA) is a regulator in protein metabolism

A

Leucine

50
Q

What is an organic molecule that is insoluble in water

A

Lipid

51
Q

What is another name for a lipid

A

Triglyceride

52
Q

What macro nutrient are molecules that include
- Fats
-Waxes
-Sterols
-Monoglycerides
-Diglycerides
-Triglycerides
-Phospholipids
-Fat soluble vitamins

A

Lipids

53
Q

What macronutrients function is a concentrated energy source, that provides insulation from environmental temperatures, cushion against jarring, prolonged satiety, improves the flavor and palatability of foods, carries vitamins A, d, E, and K, and to provide the essential fatty acids

A

Lipids

54
Q

Which fatty acid are carbon atoms held together entirely with single bonds that are saturated with Hydrogen atoms

A

Saturated fatty acids

55
Q

Which essential fatty acid have a single double bond in the carbon chain

A

Monosaturated fatty acids

56
Q

Which essential fatty acid has two adjoining carbon atoms each missing a hydrogen atom in the carbon chain

A

Monosaturated fatty acids

57
Q

Which essential fatty acids contain two or more double bonds in the carbon chain

A

Polyunsaturated fatty acids

58
Q

Triglyceride catabolism produces more than ______ the ATP energy vs protein or CHO

A

double

59
Q

T/F lipids can only be metabolized aerobically

A

T

60
Q

What are the different types of lipoproteins

A

Chylomicrons
VLDL
LDL
HDL

61
Q

Which lipoprotein is the least dense

A

Chylomicrons

62
Q

Which lipoprotein is made by the liver from Triglycerides and Cholesterol and higher levels are associated with a higher risk of atherosclerosis and heart disease

A

VLDL

63
Q

Which lipoproteins at high levels are associated with an increased risk of heart disease

A

LDL

Kine 336 (2 decks)

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