MIDTERM 1 Flashcards

(83 cards)

1
Q

Sex differences in carb utilization in athletes

A

Women oxidize more lipid and less carbohydrate as metabolic substrates than men

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2
Q

Primary role of glucose in the body

A
  1. Energy source
  2. Affects metabolic mixture and spares protein
  3. Metabolic primer and prevents ketosis
  4. CNS fuel
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3
Q

Glycogen and where it is stored

A

Stored in the muscles and liver; synthesized from glucose during glycogenesis

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4
Q

Complex carbohydrate

A

AKA dietary starch

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5
Q

High carb diet promotes…

A

more glycogen storage

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6
Q

DRIs for fiber

A

Male: 38 g/day
Female: 25 g/day

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7
Q

Adequate carb in the diet spares….

A

Protein

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8
Q

Provide branch chain amino acids that can be used as energy for the muscles

A

Deamination

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9
Q

Fast protein

A

Whey (milk protein)

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10
Q

Slow protein

A

Casein

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11
Q

Nitrogen intake exceeds excretion, additional protein used to synthesize new tissues

A

Positive nitrogen balance

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12
Q

Nitrogen intake is less than excretion; indicates protein is being used for energy and encroachment on amino acid reserves; reduces body’s lean tissue mass

A

Negative nitrogen balance

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13
Q

Animal protein sources

A

Higher quality protein; have a higher biologic value

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14
Q

A food’s protein rating that refers to its completeness for supplying amino acids

A

Biologic value

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15
Q

Our body can manufacture these amino acids and they are formed from already existing compounds

A

12 Non-essential amino acids

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16
Q

9 Essential amino acids

A

Histidine,
Leucine,
Lysine,
Isoleucine,
Methionine,
Phenylalanine,
Threonine,
Tryptophan,
Valine

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17
Q

Significance of Leucine

A
  1. the leucine trigger turns on muscle making machinery
  2. the essential AA that our body needs the most of per day
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18
Q

AMDR for fat

A

20-35% of total calories

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19
Q

A glycerol base with 3 fatty acid chains; 95% of the fats in our diets

A

Triglyceride

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20
Q

Lipid kcal/gram

A

9.4 kcal/gram

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21
Q

Order of GI tract

A

mouth, esophagus, stomach, small intestine, large intestine, anus

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22
Q

When do we rely on carbs for energy?

A

As intensity increases

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23
Q

What is the RQ (respiratory quotient)?

A

RQ = CO2 produced/O2 consumed

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24
Q

When does the respiratory quotient exceed 1?

A

When a person starts tapping into anaerobic metabolism

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25
Partition nutrients used RQ
1.00 carbs 0.70 fats 0.82 proteins
26
Blood vessel that carries nutrient rich blood to the liver from intestines, spleen, pancreas, and gallbladder
Hepatic portal vein
27
Glycolysis
Glucose is split into 2 pyruvate, producing 2 net ATP
28
Ring of muscle surrounding and serving to guard or close an opening or tube
Sphincter
29
Aerobic means...
oxygen demand
30
Fats are converted into acetyl-CoA (and then can enter citric acid cycle/aerobic metabolism)
Beta-oxidation
31
Creatinine phosphate is used to reconstitute ATP after it is broken down to release its energy
ATP-PC system
32
Citric acid cycle, oxidative phosphorylation (in mitochondria)
Aerobic systems
33
Glycolysis (in cytoplasm)
Anaerobic system
34
Purpose of villi in GI tract
Increase surface area for maximum nutrient absorption
35
Where is heme iron in our food
Primarily found in animal products; 10-35% absorption by intestines (more absorbable than plant-based iron)
36
Factors that affect bioavailability of minerals
Type of food, mineral-mineral interaction, vitamin-mineral interaction, fiber-mineral interaction
37
High fiber intake blunts some mineral absorption (calcium, iron, magnesium, phosphorus) by binding to the minerals
Fiber-mineral interaction
38
Vitamin D in excess
precipitate excessive calcium deposits and increase kidney and heart damage risk
39
Vitamin A in excess
hypervitaminosis in children: NS irritability, bone swelling, weight loss, dry itchy skin In adults: nausea, headache, drowsiness, hair loss, diarrhea, bone calcium loss
40
Minerals as metabolic cofactors
regulate metabolism by becoming constituents of enzymes/hormones that modulate cellular activity
41
Role of Vitamin D
Acts as a hormone for many bodily functions: bone health, calcium absorption, muscle function, tissue receptors
42
Vitamins as co-enzymes
the Water-soluble vitamins Riboflavin, thiamine, folic acid
43
Fat-soluble vitamins
A, D, E and K
44
Osteoporosis in women
white/asian woman is a risk factor for osteoporosis
45
Female triad
Begins with low energy availability, leads to amenorrhea and potentially osteoporosis
46
Why are vitamins/minerals essential, antioxidant nutrients?
Our body cannot make them
47
Antioxidant vitamins
B, C, E, and beta carotene
48
Average daily nutrient intake sufficient to meet the requirement of 97-98% of healthy individuals in a life stage and gender group
Recommended Dietary Allowance (RDA)
49
Provides an assumed adequate nutritional goal when no RDA exists
Adequate Intake (AI)
50
Most common dietary deficiency
Anemia
51
Iron-deficiency anemia
Sluggishness, loss of appetite, decreased ability to sustain activity; negatively affects aerobic performance
52
Osteoporosis
inadequate calcium intake; vitamin d can help increase calcium absorption
53
Weight loss by low calories leads to...
Loss of lean mass
54
Atwater factors (kcal/g)
Carbs: 4 Lipids: 9 Proteins: 4 Alcohol: 7
55
Sleeping metabolism, basal metabolism, arousal metabolism; 60-75% of energy expenditure
Resting metabolic rate (RMR)
56
Thermic effect of feeding
5% or 10%
57
PAI
1.3 sedentary, 1.5 moderately active, 1.7 very active
58
Harris Benedict Eq
59
Mifflin St. Jeor Eq
60
Sources of energy for exercise
glycogen from liver/muscle fat from adipose tissue Protein (amino acids) from muscle
61
Purpose of Na in rehydration drinks
reduce risk of hyponatremia
62
Energy balance
if you consume the same amount of kcals that you are expending, then you will maintain weight
63
Consume 3500 extra kcal
gain 1 lb
64
Burn 3500 additional kcal
lose 1 lb
65
Proactive approach to hydration
1 mL fluid/1 kcal consumed
66
Our bodies are often warmer than the environment, so net exchange of radiant heat energy occurs from our body to the air
Radiation
67
Heat transfers directly through solid, liquid, or gas from one molecule to another
Conduction
68
Effectiveness of heat loss by convection depends on how rapidly air near the body exchanges once it warms
Convection
69
Evaporation of sweat provides major physiologic mechanism for heat loss
Evaporation
70
Factors that determine heat strain
body size/fitness level of training acclimatization adequacy of training external factors
71
Relative humidity and sweat loss
As relative humidity increases, the apparent temp increases, posing a risk to dehydration and exhaustion
72
Intracellular fluid
30%; depends on intracellular potassium and phosphate concentrations
73
Extracellular fluid
23%; depends on extracellular sodium and potassium concentrations
74
Electrolyte in highest concentration in sweat
Sodium, followed by chloride and potassium
75
water/sweat loss and equivalent in cups for replacement fluid
drink 2-3 cups of fluid for every pound lost
76
Western diet
energy dense foods and obesity common
77
ES group: Starch
15 g carb, 3 g protein, 1 g fat
78
ES group: fruit
15 g carb
79
ES group: milk/milk subs
12 g carb, 8 g protein, fat depending
80
ES group: nonstarchy vegetables
5 g carb, 2 g protein, 0 g fat
81
ES group: protein
0 g carb, 7 g protein, 2 g fat
82
ES group: fats
5 g fat
83
Moderate exercise and immune system
will up-regulate immune system