Midterm #2 Flashcards
(100 cards)
1
Q
what is protein made of
A
amino acides - formed of carbon, hydrogen, oxygen, and nitrogen, and sometimes sulfur
2
Q
how many acids form dipeptides, tripeptides polypeptides and a protein
A
amino acid - 1 dipeptide - 2 tripeptide - 3 polypeptide (50-100) protein (>100)
3
Q
types of amino acids
A
essential
nonessential
4
Q
essential amino acids
A
9
must be taken in by foods
5
Q
nonessential amino acids
A
11
can be fromed in the body
6
Q
what are complete proteins
A
contain all 9 essential AAs
found in animal foods
contains higher concentration of protein
7
Q
what are incomplete proteins
A
deficiency of one or more AAs
plant foods
contains smaller amount of protein
8
Q
foods with high protein amount
A
meat/meat subtitutes
dairy
9
Q
foods with low protein amount
A
grain
vegetables
fruit
fat
10
Q
what do humans need enough protein for
A
to provide adequate amounts of nitrogen and essential AAs
11
Q
what is recommended dietary allowance for protein based on
A
age and body weight
12
Q
what is the acceptable macronutrient distribution range of protein based on
A
% of daily energy/calorie intake
13
Q
what age group needs most proteins
A
the younger, the more protein necessary
14
Q
protein RDA for adults
A
0.8 g/kg BW
15
Q
protein AMDR
A
10-35%
16
Q
example for protein functions in the body
A
structor transport enzymes hormone and neurotransmitter energy ...
17
Q
why is additional protein intake in strength type athletes recommended
A
to support increase in muscle tissue
18
Q
why is more dietary protein for endurance athletes recommended
A
restore protein for energy
to prevent sports anemia
19
Q
general recommendation for athletes regarding protein intake
A
obtain RDA for protein
increase protein RDA by 50 - 100%
obtain 15% or more of daily energy intake from protein
consume protein mixed with carbs before and after workout - concept of protein timing
be prudent regarding protein intake
20
Q
what kind of athletes need to consume the highest amount of protein
A
weight-restricted athletes
all athletes above RDA
21
Q
what are the 3 of the top 5 most popular sport supplement
A
protein
amino acids
creatine
22
Q
what dooes research say regarding high-protein diets
A
may increase lean body mass but no effect of strength
may enhance muscle repair
23
Q
what are amino acids made of
A
amino group and an acid group
24
Q
bond that connects amino acids
A
peptide bond
25
creatine
found naturally in animal foods, especially meet
may be synthesized by liver and kidney
not 1 out of 20 AAs
26
effect of creatine
the more creatine in muscle cell, the more ATP is formed
| not for long distance athletes
27
creatine loading phase
fast protocol: 20-30 g/day fo 5-7 days
| slow protocol: 3 g/day for 30 days
28
creatine maintenance phase:
2-5 g/day
29
what are functions that might be affected by inappropriate creatine consumption
kidney and live function
gastrointestinal distress
dehydration, muscle cramos and tears
overdoses and contaminants
30
what are medical applications regarding creating supplementation
increased strength in some conditions
facilitate rahb from musculoskeletal injury
reduce the loss of muscle mass with aging
31
health risks coming with deficiency of dietary protein for elderly population
protien undernutrition
increase infection (lower immune function)
hamper bone development
32
health risks coming with deficiency of dietary protein for young athletes in weight control sports
loss of muscle mass and hemoglobin
33
health risks coming along with excessive protein intake
allergic reactions
no UL has been established for protein
to most individuals no health risks
more important the source of protein
34
what are causes of health risks in a high protein diet
not necessary cancer but other substances in food - e.g. saturated fats
35
disease connected to excessive protein intake
```
heart disease
cancer
kidney and liver disfunction
decrease in bone density
issues with heat regulation/dehydration
```
36
importance regarding protein intake and liver/kidney functions
individuals prone liver/kidney disease should be careful with protein intake
37
how many grams are in 1 lb of pure fat
454 -> 4,086 cal
38
how many cal are in 1 lb of body fat
3500 cal
39
energy balance equation
balances energy intake and energy outtakes
40
what are different energy intakes in the energy balance equation
carbs, fat, protein, alc
41
different energy outflows in the energy balance equation
basil metabolic rate (BMR)
thermic Effect - activity
thermic effect - food
42
how many cal need to be lost to reduce body fat by 1 pound of body fat
3500 cal
43
key for the estimated energy requirement (EER)
physical activity level (PAL)
44
what is physical activity level (PAL) used for
determine physical activity coefficient
45
recommended max amount of weight loss without medication
adults: 2lb/week - overweight individuals
children: 1 lb/week
46
3 modifications for a healthy diet plan
behavioral modification
dietary modification
activity modification
47
what is behavioral modification
learnign of new ways to deal with old problems
| learn to eat halthier or exercise more
48
first step before modifying behavior
identify dietary and exercise behavior
49
what does diet and exercise behavior establish
long- and short-range goals
50
what does behavior modification suggest
```
foods to eat
food purchasing
food prep
location
methods of eating mental attitude
```
51
dietary modification
consuming fewer cal than expending
52
steps needed to determine # of cals needed in a diet to lose weight
1. calculate how many cals needed daily to maintain BW
| 2. estimate how much weight u want to lose each week
53
example for # of cals needed in a diet to lose weight
woman needs 1830 cal to maintain weight
to lose 1 lb/week -> 3500/7 = 500
1830 - 500 = 1330cal
54
why does a person often lose more weight during first week of diet
weight loss due to decrease of carbs (glycogen), protein and water stores
55
why does it become more difficult to lose weight after several weeks on a diet?
body water losses decrease
at lower BW less cals are needed to maintain BW
necessary to cut more cals
56
what are key points of a balance weight loss diet
```
reduced cal but supply with all essential nutrients
prevent hunger between meals
suited to lifestyle
provide slow rate of weight loss
lifelong diet
```
57
at what stage of a diet can counting cals be helpful
at an early stage
58
what are very-low-calorie diets (VLCD)
modiefied fasts
< 800 calories/day
not recommended for typical individuals
used under medical supervision
59
what is the weight gain from overeating due to
water retention with carbohydrate stores
60
what sould be increase for exercise modification
any of the FITT Prinicples
61
FITT Principles
frequency
intensity
time
type
62
what is more effective diet or exercise to control weight
combination of both is most effective approach
63
obesity rate in the U.S.
increased in past 30 years
2/3 adults - 65%
increasing in children
64
what is body mass index
height to weight ratio
| BW in kg / height in m(squared)
65
BMI values
malnutrition or serious disease: < 18.5
normal: 18.5 - 25.0
overweight: 25 - 25.9
obesity: > 30
66
values of the BMI
screening of underweight and obesity
| useful for average individual
67
limitations of the BMI
doesn´t evaluate body composition
68
methods to determine body cmoposition
underwater weighing
air displacement plethysmography (APD)
skinfolds technique
dual energy X-ray absorbtiometry (DXA, DEXA)
69
simple answer for the cause of obesity
energy intake exceeds energy expenditure
70
difficult answer for the cause of obesity
complex interplay of both genetic and environmental factors
71
different types of fat distribution
android-type obesity
| glynoid-type obesity
72
what ar epossible problems of very low calorie diets (VLCDs)
weakness
loss of libido
decreased blood volume
decreased HDL
73
3 major eating disorders
anorexia nervosa
bulimia nervosa
binge eating disorder
74
disordered eating
less severe than full eating disorders
75
anorexia nervosa
compulsive personality disorder
strong genetic predisposition
chronic low self esteem
76
American Psychiatric Association (APA) for anorexia nervosa
refusal to maintain BW over minimal normal weight
fear of gaining weight - even though underweighted
absence of at least 3 consecutive menstrual cycles
77
population with anorexia nervosa
primary females under 25
1% or less of population
2% in college students
78
medical consequences of anorexia nervosa
anemia
decreased heart mass
high risk for suicide
79
American Psychiatric Association (APA) criteria for bulimia nervosa
recurring binge eating
lack of control over eating during binge
regular use of self-induced vomiting, laxatives, fasting...
persistent concern with BW weight and shape
80
population of bulimia nervosa
2-3% of population
| up to 10% of college students
81
medical consequence of bulimia nervosa
erosion of tooth enamel
teears in esophagus
electrolyte imbalance
82
American Psychiatric Association (APA) criteria for binge eating disorder
```
eat more quickly
eat until uncomgortably full
eat when not hungry
eat alone - embarrassed
feel disgusted, depressed, guilty
```
83
healh consequnces of binge eating disorder
weight gain and obesity
| increased risk of CHD and cancer
84
in what kind of sport is weight loss used as an ergogenic aid
weight restricted sports
distance running
gymnastics/cheerleading
85
eating disorders withing the NCAA
20-40% of female athletes may experience eating disorders
| 50-70% in certain sports
86
eating disorders in NCAA D1 athletics
10% bulimia nervosa
| 3% anorexia nervosa
87
what are the different parts of the female athlete triad
disordered eating
amenorrhea
osteoporosis
88
disordered eating in the female athlete triad
low energy availability
89
amernorrhea
disturbance of hypothalamus-pituitary-ovary axis
90
osteoporosis
less dense bone mass
| decreased estrogen from ovaries
91
how can the female athlete triad be prevented
by educating coaches, athletes, parents, ATs...
92
treatment of the female athlete triad
counsel with athletes
increase dietary energy intake
decrease exercise energy outflow
93
what are sighns of the female athlete triad
```
unexplained weight loss
weight fluctuation
sudden increase in training volume
concern with BW
bizzare eating practices
```
94
where is fat in android-type obesity located
abdominal region
visceral fat
more dangerous
95
location of fat in glynoid-type obesity
gluteal-femoral region
| hips, buttocks, thighs
96
essential amount of fat for men and women
men: 2-5%
female: 12-15%
97
amount of fat in athletic individuals
males: 6-13%
females: 16-20%
98
amount of fat in fitness individuals
males: 14-17%
females: 21-24%
99
acceptable amoun of fat
males: 18-25%
females: 25-31%
100
amount of fat to be considered overweight
males: >25%
females: >32%
