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4530 Nutrition for Fitness > FINAL EXAM > Flashcards

FINAL EXAM Flashcards

(73 cards)

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1
Q

what is essential storage fat?

A

fat stored in the marrow of bones, heart, lungs, liver, spleen, kidneys, intestines, muscles, and lipid-rich tissues of CNS

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2
Q

what is storage fat?

A

consists of fat accumulation in adipose tissue

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3
Q

what is the essential fat % for the reference man?

A

3% essential fat

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4
Q

what is the essential fat % for the reference woman?

A

12% essential fat

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5
Q

what is an acceptable fat % for women?

A

body fat percentages do not fall below 10-12% of body mass

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6
Q

what is the BodPod?

A

uses air displacement plethysmography to estimate body volume

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7
Q

what is hydrostatic weighing?

A

an object’s loss of weight in water equals the weight of the volume of water it displaces –> can calculate % body fat

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8
Q

BMI equation

A

= weight in kg/height in m^2

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9
Q

body density equation

A

body mass (measured in air) / body volume (measured in BodPod)

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10
Q

total body weight =

A

100%

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11
Q

fat mass + lean mass =

A

total mass

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12
Q

total % fat =

A

fat mass

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13
Q

total mass - fat mass =

A

lean mass

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14
Q

lean mass/ % goal lean mass =

A

goal weight

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15
Q

starch exchange values

A

15 g carbs, 3 g protein, 1 g fat, 80 cals

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16
Q

fruit exchange values

A

15 g carbs, 60 cals

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17
Q

milk exchange values

A

12 g carbs, 8 g protein, fat depending

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18
Q

nonstarchy vegetable exchange values

A

5 g carb, 2 g protein, 0 g fat, 25 cals

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19
Q

protein exchange values

A

0 g carbs, 7 g protein, 2 g fat, 45 cals

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20
Q

fat exchange values

A

5 g fat, 45 cals

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21
Q

Atwater factors (kcal/g)

A

carbs: 4
lipids: 9
protein: 4
alcohol: 7

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22
Q

RED-S characteristics

A

low energy availability
irregular menses/ameorrhea
osteoporosis and loss of estrogen

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23
Q

why is eumenorrhea a good sign?

A

good indicator that athlete has replenished caloric intake

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24
Q

what is muscle dysmorphia? (adonis complex)

A

pathologic preoccupation with muscle size and overall muscularity

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25
signs of muscle dysmorphia
endangers health by excessive exercising, binging and purging, steroid abuse, reliance on nutritional and dietary supplements
26
what is bulimia?
characterized by frequent episodes of binge eating, followed by purging - purging at least once a week for the last 6 months
27
is anorexia or bulimia more common?
bulimia
28
what is anorexia?
distortions of body image, obsession with body size, preoccupation with dieting, refusal to eat enough food to maintain normal body weight
29
which ED likely has issues with other addictions?
bulimics abuse alcohol and drugs at a higher rate
30
what is binge eating disorder?
recurrent episodes of binge eating that occur without subsequent purging or abusing laxatives
31
what is an important part of the team to handle EDs and during recovery
psychotherapy
32
what are OSFEDs?
Other Specified Feeding and Eating Disorders
33
what is pica?
a person who wants to eat non-nutritional items
34
what is ruminating?
people will keep food in their mouths and endlessly chew
35
what is orthorexia?
eating so clean and healthy that its unhealthy
36
what is night eating syndrome?
eating greater than 1/3 of calories after evening meal
37
what is a sleep-related eating disorder?
eating in the middle of the night, related to sleepwalking
38
what are the five cardinal signs of metabolic syndrome?
increased waist circumference (M >40 in, F >35 in) BP > 130/85 triglycerides > 150 mg/dl low HDL (M <40, F <50) blood glucose > 100
39
what are vegan deficiencies?
concerns for calories, protein, B12, Vitamin D, zinc, and iron
40
what is a good idea for vegans?
protein variety
41
what is dysphagia?
trouble swallowing; comes from ALS, stroke, cancers, food consistencies
42
what is diverticulitis?
abscess, perforation, peritonitis, fistula, obstruction of intestines
43
what may be needed for someone with diverticulitis?
regular testing for pre-cancerous cells/colonoscopy, and this is related to fiber in one's diet
44
what is Hashimoto's?
autoimmune to your own thyroid; classic is low free T4, high TSH
45
what is celiac disease?
intolerance to gluten (protein found in wheat, barley, and rye); can lead to malabsorption issues
46
what is the Supplements 411?
high-risk list from USADA; verification
47
what is Consumer Labs?
verification tool; often releases recalls or studies of contamination
48
Casein vs. whey
Casein is a slow infusing protein, whey is a fast protein
49
whey isolate vs. whey hydrolysates
isolate: removes almost all unwanted fats and carbs, including lactose hydrolysate: does remove all fats and lactose
50
importance of leucine
leucine trigger turns on muscle making machinery
51
what does permissible mean?
it can be provided to an athlete by the institution
52
medwatch
safety of supplements
53
WADA
world anti-doping agency; legality of supplements crafted a core document regarding sports doping
54
USP (united states pharmacopeia)
verification designates strength, quality, purity, packaging, labeling, speed of dissolution, and acceptable length of storage
55
what does the USP stamp mean?
-what's on the label is in the bottle -does not contain harmful levels of contaminants -supplement will break down in the body -has been made under good manufacturing practices
56
what does adulteration mean?
the supplement has substances other than what is in the label
57
what does contamination connote?
a dangerous substance that is not considered performance enhancing
58
what is nitrogen spiking?
practice of selling supplements spiked with cheap fillers that are passed off as protein
59
DMAA
known as the new ephedra
60
is creatine legal and/or permissible?
legal, but not permissible
61
are vitamins and minerals legal and/or permissible?
legal and permissible
62
what supplements are permissible by the NCAA?
carb/electrolyte drinks, energy bars, carbohydrate boosters, protein supplements, omega-3 fatty acids, vitamins and minerals
63
what is the mesomorph?
short, stout, but not fat body type
64
what is strict liability?
a person injured when taking a supplement product need only show that (1) the supplement product was defective; (2) it was used as intended, and (3) the defect caused the injury
65
natural medicines database
efficacy; the most helpful tool for natural supplements
66
how does anorexia affect the bones?
brittle bones from mineral depletion
67
how does anorexia affect the bones?
brittle bones from mineral depletion
68
how does bulimia affect the heart?
cardiac arrhythmias due to electrolyte imbalance
69
what are side effects of high fructose?
insulin resistance, obesity, liver disorders, diabetes
70
most effective carb solution for sports drinks?
4-8% solution
71
carb and protein for recovery
aerobic --> 3:1 weight training --> 2:1
72
AMDR for fat
20-35% daily
73
dual-energy x-ray absorptiometry (DXA)
considered a gold standard; produces image of underlying tissues and quantify bone mineral content, total fat mass

4530 Nutrition for Fitness (5 decks)

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