Final Exam Flashcards
(124 cards)
1
Q
What is sports nutrition?
A
A hybrid field based on data from both exercise physiology and nutrition
2
Q
What is the research process?
A
Identify Question Review of literacy Identify variables Design protocol Collect data Analyze data Report to others
3
Q
What are peer reviewed journals?
A
Other scientists have read and agree with your statement
4
Q
What are the results of peer reviewed journals?
A
Increased quality of research
Provide timely exchange of info
Help define a scientific/professional discipline
Journals coincide with professional organizations
5
Q
What is the standard order for writing in journals?
A
Abstract Intro Method Results Conclusions References
6
Q
What is the nutrition care process?
A
Nutrition assesment
Nutrition diagnosis
Nutrition intervention
Nutrition monitoring and evaluation
7
Q
What is PES and when is it used?
A
Problem
Eiology (cause)
Syjmptoms
used during nutrition diagnosis
8
Q
What is the wellness continuum?
A
Clinical dietetics takes people from death to illness to health
Sports nutritionists take people from health to fitness well being
9
Q
What is physical fitness?
A
Cardiovascular/respiratory endurance Body composition Muscular strength Muscular endurance Flexibility
10
Q
What is sports related fitness?
A
Sports specific cardiovascular and muscular endurance Applied muscular strength and power Speed, reaction time Neuromuscular/sports motor skills Perhaps body composition Psychological features
11
Q
How do we assess nutrition status?
A
History
Anthropometric measures
Physical examination
Biochemical analyses -Blood, sweat and urine
12
Q
What are the history factors that go into nutritional assessment?
A
Health Socioeconomic Drug Diet Family Surgical
13
Q
How do we describe exercise?
A
Frequency
Intensity
Time
Type
14
Q
What are the three training principles?
A
Overload - ask body to do more than its use to
Specificity
Reversibility
15
Q
What are the chronic training adaptations for anaerobic athletes?
A
Increased skeletal muscle contractile proteins Increased strength Elevated resting energy expenditure Altered glucose tolerance Possible reduced fat percent
16
Q
What are the chronic training adaptations for aerobic athletes?
A
Increased VO2 max More mitochondrial density Increased capillarization Increased stroke volume Improved glucose tolerance Decreased relative fat
17
Q
What are the anaerobic training specifics?
A
Increased muscle mass
Increased RMR
Motor unit recruitment
18
Q
What are the aerobic training specifics?
A
Increased mitochondrial density and aerobic enzymes
Increased capillaries
Increased O2 extraction from blood
Altered glucose and fatty acid delivery
19
Q
What enzymes are increased due to aerobic training specifics?
A
Carnitine PT
HOAD
Citrate synthase
20
Q
What is health fraud?
A
The sale of unproven ideas or products using advertising plays rather than facts
21
Q
What law allows the liberal sale of supplements to the public?
A
DSHEA
Dietary Supplement Health Education Act
22
Q
What are the tools used to con athletes?
A
"Secret, ancient, foreign or proprietary" Unrelated visuals Baffling use of medical and scientific terminology Selective citations "Natural" Barely legal Money back guarantees Testimonials Celebrity endorsements Before and after pics
23
Q
What are the organizations that apply pressure to conmen salesmen?
A
BBB - better business bureau FDA - Food and Drug administration FTC - Federal trade commission USPS - United States Postal Service NCAHF - National Council Against Health Fraud
24
Q
What factors influence energy intake?
A
Socioeconomic Habit Hunger, Appetite Psychological Genetic
25
What factors influence energy output?
```
Socioeconomic
Habit
Injuries
Psychological, fatigue
Genetic
```
26
What percent of total energy output is RMR?
70%
27
What drives basal metabolic rate?
Hormones and muscle mass
5-13 extra kCal per pound of muscle
T3 drives your metabolic rate, thyroid
28
How do different foods affect your metabolic rate?
Dietary fat raises MR 5% for about 3 hours
Carbs raise MR 5-10% for about 3 hours
Protein can cause raise MR 25% for up to 12 hours
29
What are the three energy systems?
ATP-Cp (5-10 secs)
Anaerobic glycolysis
Krebs cycle and electron transport system
30
What is glycolysis and where does it occur?
Breakdown of glucose into pyruvate
| Occurs in the cytosol
31
What are the two fates of pyruvate?
Can be turned to lactate and stored in the liver
| Can enter mitochondria and used Krebs cycle
32
What are the three pathways for the krebs cycle?
Glycolytic - accepts acetyl Co-A from pyruvate
Beta-Oxidation - accepts acetyl Co-A from fatty acids
Deamination - Accepts fragments from amino acids
33
What are the three fatigue sites/
Brain
Spinal cord
Neuromuscular junction
34
What happens in the electron transport system?
Receives hydrogen from NADH + H and FADH2
| Makes oxygen into water
35
What is the harris benedict equation?
Calcualtes daily energy needs
36
What is nutritional periodization?
Nutrition goes up and down with training
37
What does phosphorylase do?
Allows glycogenolysis occur
| Activated by epinephrine
38
What does phosphofructokinase do?
Controls glycolysis
Activity enhanced by high ADP/Pi ratios
Low pH inhibits
39
What does lactate dehydrogenase do?
Forms lactate from pyruvate and pyruvate from lactate
40
What is gluconeogenesis?
Making new glucose
| Occurs in liver
41
What traps glucose in muscle?
Glucokinase and hexokinase
42
Where is glycogen stored?
300-400g stored in muscle
| 90g stored in liver
43
What are the different ways that glucose can be formed?
Formed from glycerol
Fromed from lactate - cori cycle
Formed from amino acids - glucose alanine cycle
44
How many grams of carbs should you have before exercise?
200g 4 hours before
| 30-50g in 300-500mL 15-45 mins before
45
What is rebound hypoglycemia?
After blood sugar rises it drops to very low amounts
46
How many grams of carbs should you have during exercise?
30-60g per hour in 600-1200 ml
47
What are the benefits of consuming carbs during exercise?
Maintain blood glucose
Spare glycogen
Reduce stress response
48
How many grams of carbs should one consume after exercise?
1 gram per kilogram of body weight
49
What is the recommended dilution for carbs in fluid?
4-8%
50
What percent of carbohydrate storage is in muscles?
70%
51
What is the recommendations for carb loading for endurance athletes?
8-10g/kg per day for 3-7 days before event
52
What is the recommendations for carb loading for power athletes?
400-500g per day
| Coincide with reduced eccentric training
53
What are the limiting factors for performance?
Carb depletion
hyperthermia
Dehydration
54
What percent of carbs do you lose after 60 mins of high intensity exercise?
120?
After 60 mins liver glycogen decreases by 55%
| After 120 mins liver and muscle glycogen is almost totally depleted
55
How much protein can you burn as a fuel?
10-15% maximum of calories burned in a workout
56
What is the NCAA rule for protein?
Nothing can be provided that is more than 30%
57
What makes proteins different from carbs and lipids?
They contain about 16% nitrogen
58
How many amino acids are there and how many are essential?
There are 20 amino acids
| nine of them are essential
59
What does it mean for an amino acid to be essential?
Must be consumed
| Body can not make it
60
What are complete proteins?
Proteins that contain all essential amino acids
| Mostly animal proteins
61
What are incomplete proteins?
Proteins that only contain some amino acids
| Mostly plant proteins
62
What is deamination?
Liver removes nitrogen from excess protein and excretes it in urine
63
What is transamination?
Removal of the nitrogen group from protein and replacing it with oxtgen
64
What are the two amino acids that can be altered to enter the krebs cycle?
Glutamate - GI tract and immune system
| Alanine - Pyruvate - Liver
65
What happens in the urea cycle?
Urea is cleared by the kidneys
| Costs 4 ATP
66
How many grams of protein are needed per day?
1. 6 g of protein per kg for lifter
| 1. 0 g of protein per kg for runner
67
What conditions increase protein requirements?
Exercise
Low glycogen reserves
Low energy intake
Injury
68
What are the types of milk proteins?
Whey and Casein
69
What are the five types of proteins?
```
Whey - fast protein
Casein - slow protein
Egg
Soy - medium protein
Meat/muscle - slower protein
```
70
What is the PDCAAS?
Protein Digestibility Corrected Amino Acid Score
| Way to look at protein quality
71
What are fast proteins?
Get absorbed quickly
72
What molecule is only found after muscle breakdown?
Urinary 3-MH
| Shows after multiple consistent days of working out
73
What is a monosaturated fat?
Oleic acid
74
What are the polyunsaturated fatty acids?
Linoleic - omega 6
Linolenic - omega 3
Fish oils - omega 3
CLA - omega 3
75
What are the two essential PUFAs?
Linoleic
| Linolenic
76
What are chylomicrons?
Where fat gets packaged into
| then goes into lymphs
77
What is lacteal?
Vessels of lymph
| Where chylomicrons go
78
What is the sequence fats must follow in order to be used as an energy source?
```
Mobilization
Cirrculation
Uptake bu muscle
Activation
Transport to mitochondria
Beta oxidation
```
79
What is lipolysis catabolized by?
Hormone sensitive lipase
80
What increases lipolysis?
```
Catecholamines
Glucagon
Cortisol
Growth hormone
cAMP
```
81
What carries fatty acids?
Albumin
82
What are the training adaptations for lipids?
```
Increased lipoprotein lipase
Increased insulin sensitivity
Decreased plasma free fatty acids
Increased TAG storage
Increased mitochondrial density
```
83
What lowers low density lipoporteins?
Diet
84
What raises high density lipoproteins?
Exercise
85
What stimulates lipase activation?
Epinephrine
Norepinephrine
Glucagon
Growth hormone
86
What are vitamins?
Organic substances that allow metabolism to work
87
What are the water soluble vitamins?
Vitamin C and B
88
What are the fat soluble vitamins?
Vitamins D, E, K, A
89
What vitamin helps with tissue repair?
Vitamin C
90
What vitamins help with red blood cell formation?
Vitamin B12 and folate
91
What is a coenzyme?
Allows enzymes to work
92
What vitamins work in protein transport?
Vitamin A and Vitamin D
93
What enzyme is needed for PDH to work?
Thamine
94
What two things work together to move amino groups?
B6 and PLP
95
What are antioxidants?
Prevent cells from oxidation
| Vitamin E, C and beta-carotene
96
How does free radical production relate to exercise?
Intense exercise increases free radical production 10 times
97
What is the requirement for something to be a major mineral?
Needs more than 100 mg daily
| or over 5 G in the human body
98
What is the female athlete triad?
Disordered eating
Estradiol depression
Loss of bone mass
99
What is cardiac drift?
Increased heart rate due to heart having to pump blood to muscles and skin
Hot exercise
100
What releases ADH?
Pituitary gland
101
What does ADH stimulate?
Kidneys
102
How does heat enter the body?
Muscular
Radiation
Hot air
103
How does heat leave the body?
Sweat evaportation
Convection
Radiation
104
How many calories does one liter of sweat carry away?
580 calories
105
What are the plasma volume and sweating fluid recommendations?
500 mL two hours pre exercise
150 - 350 mL every 15-20 mins
4-8% dilute CHO solutions
106
How much body mass can you lose through sweat before serious results?
1%
107
How accurate are skin folds?
+ or - 3-4%
108
What does BIA measure?
Calculates water amount
109
What percent fat is the average college male and female?
16% male
| 22% female
110
How man calories are in one pound of fat? Muscle?
Fat - 3500 kcal
| Muscle - 2800 kcal
111
What are the factors that affect body comp?
Energy balance
Macronutrient proportion
Dietary supplements
Breaking plateaus
112
What is the diagnostic criteria for bulimia nervosa?
At least 2 binge/purge cycles a week for more than 3 months
113
What is the diagnostic criteria for anorexia?
Weight < 85% standard
Fear of weight gain
Distorted body image
Misses 3 connsecutive periods
114
What are epidemiological studies?
population studies
115
How many calories can an anorexic ingest in one day?
300-600
116
What are high risk sports for marginal nutrition?
Athletes who endure low energy intake to achieve body weight
| Athletes who use weight loss to achieve a desired weight class
117
How much can supplementaion increase PCr and CR stores?
10-40%
118
How does the body convert Beta-alanine to carnosine?
Histidine
119
True or false?
| Fish oil can decrease inflammation and can lead to body fat loss
True
120
Why do we rely on peer reviewed journals?
Increase a quality of research
Provide a forum for timely exchange
Help define a scientific discipline
121
What vitamin is part of COa and is found everywhere?
Panthothenic acid
122
On an intake of 800-1000 mg of calcium, how much is lost in feces, how much fluxes through bones?
500 mg
| 600 mg
123
What is the maximum sweat rate?
1,800 ml/hr
124
What did the first generation of androsteine raise?
Estrogen
