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Nutrition For Athletes > Midterm > Flashcards

Midterm Flashcards

(92 cards)

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1
Q

AI

A

Adequate intake

Recommended intake value based on an observed group of healthy people that are assumed to be adequate

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2
Q

EAR

A

Estimated average requirement

Daily nutrient intake value on half the healthy individuals or group according to life stage and gender

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3
Q

UL

A

Upper intake level

Highest intake that is to pose no risk ( ex: vitamins)

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4
Q

Disuse

A

Use it or lose it

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5
Q

Periodization

A

Macro 1 (6months)
Meso 6
Micro biweekly or weekly

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6
Q

Carbs

A

5-10g per kg of body weight

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7
Q

Proteins

A

.8

1.5-2.0g per kg of body weight

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8
Q

Fats

A

1-2g per kg of body weight

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9
Q

Calories per pound of body fat

A

3500

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10
Q

Weight in pounds to kg

A

Divide by 2.2

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11
Q

Carbs broken down into

A

Blood glucose > ATP

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12
Q

Glucose stored as

A

Glycogen (potential energy)

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13
Q

4 tasks in body that require energy

A

Chemical
Electrical
Mechanical
Transportation

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14
Q

Chemical

A

Storage (muscle and liver) of carbs into glycogen

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15
Q

Electrical

A

CNS > electrical signal (action potential)

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16
Q

Mechanical

A

Force production of muscle

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17
Q

Transportation

A

Blood vessels > O2

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18
Q

Triglycerides

A

Free fatty acids

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19
Q

4 energy concepts

A

Potential energy
Kinetic energy
Endergonic reactions
Exergonic reactions

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20
Q

Potential energy

A

Stored energy

Glycogen and fats are used for energy

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21
Q

Kinetic energy

A

Potential energy as its released

Glucose to ATP

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22
Q

Endergonic reactions

A

Store energy
Glucose to glycogen
Useable to stored

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23
Q

Exergonic

A

Release energy

Taking stored and turning into usable ATP

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24
Q

Enzymes

A

Ase at end

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25
Catalyst
To create or breakdown
26
ADP
After one phosphate breaks off
27
RDH
Recommended dietary allowance Daily dietary intake sufficient to meet 97-98% of individuals
28
3 major lipids in human nutrition
Triglycerides, cholesterol, phospholipids
29
The fat that only contains 1 double bond between carbons
Monounsaturated fats
30
Example of food containing saturated fat
Butter | Solid at room temperature
31
Fish oil contains
Omega 3 polyunsaturated fats that are anti inflammatory
32
Type of fat with no nutritional benefits
Transfat
33
What happens to oil when it becomes hydrogenated?
Oils become more solid
34
Enzyme that stimulates the release of fatty acids from triglycerides in the blood uptake so adipose tissue can take place
Lipoprotein lapase | Lpl
35
Calories of fat per gram
9
36
When insulin levels are elevated fat storage is
Enhanced
37
Increased fatty acid oxidation resulting in an abnormal increase in keatone bodies is
Keatosis
38
Chemical composition of protein differs from carbs or fat because of
Nitrogen
39
How does an indispensable amino acid differ from an essential amino acid?
Same
40
Example of a complete protein
Egg white
41
Organ considered the clearing house for most amino acids
Liver
42
To provide a protein sparing effect the athlete needs to consume efficient
Carbs and fats
43
Calories per gram of protein
4
44
Which type of athletes would likely use protein as an energy source
Marathon runner
45
Calories per gram of carbohydrates
4
46
80 blood glucose
Normal
47
Release of insulin results in the
Uptake of glucose in cells Amino acids Storage of glycogen ?
48
Conditions that favor glycogen storage
Fed state Elevated blood insulin concentration Glycogen depletion
49
Largest amount of glycogen is stored in
Skeletal muscles
50
How many chemical steps are required for rephosporaization of ATP by creating phosphate
One
51
Kilo calories and calories are
The same
52
Sedentary person largest influence on energy out is
Resting metabolism
53
Insulin
Beta sugar storage in Cell's
54
Glucagon
Alpha glycogen sugar energy
55
Glucose stored as
Glycogen potential energy and carbs in the muscle and liver
56
Creatine produces
Energy stored in muscles 1 to 30 seconds
57
Exogenesis
Coming from outside of body two thirds of protein
58
Endogenous
Inside body one third of protein
59
Calories
2000 stored in the muscle | 500 stored in the liver
60
Proteolysis
Breakdown of protein into amino acids when we put stress on body
61
Gluconeogenesis
Turns non carbs into glucose for energy
62
Mono unsaturated
1 double bond
63
Saturated
No double bond | Solid at room temperature
64
Polyunsaturated
More then 1 bond
65
Double hydrogen bond on same side
Cis
66
Opposite side at double bond
Trans
67
Fatty acid chain
4-24 carbons even numbers only
68
Glycolysis
Carbs > sugar
69
Glygenolysis
Glycogen > sugar
70
Glycogenesis
Sugar > glycogen
71
Gluconeogenesis
Non carbs > sugar
72
Carbohydrates
Carbon Hydrogen Oxygen Stored in muscle and liver
73
Monosaccharides
Single cell sugar molecules Glucose Fructose Galactose
74
Disaccharides
Sucrose glucose and fructose Lactose glucose and galactose Maltose glucose and glucose alcohol
75
Glycemic index
85 high Gi • grams Divided by 100
76
The hormone for stimulating the breakdown of something in liver
Glucogon
77
How long does it take to replete all depleted Creatine
1-2 minutes
78
Even under sever conditions protein metabolism makes up what percent of total expenditure
10%
79
Why are people unable to digest milk sugar
Lack lactase enzyme
80
Amino acids
Carbon oxygen and nitrogen
81
Structural protein
Keratin | Collagen
82
Storage proteins
Hemoglobin
83
Enzyme protein
Amylolytic Immunoglobin Protolytic
84
Hormonal protein
Insulin
85
Essential amino acids
Indispensable | Can't produce need to get in food
86
Nonessential amino acids
Dispensable | Created in liver
87
How many essential amino acids
9
88
How many nonessential amino acids
11
89
Immunoglobulin
Antibodies
90
Deamination
Removal of an amino group
91
Transamination
Transfer of an amino group
92
Protein recommendations
.8 10% 10-15% endurance athletes 15-20% strength

Nutrition For Athletes (1 decks)

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