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NUTR 407 > NUTR 407 FINAL EXAM > Flashcards

NUTR 407 FINAL EXAM Flashcards

1
Q

What macronutrient do you need to work with as a Type II Diabetic?

A

Carbohydrates (high carbohydrate, low-fat diet)

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2
Q

Younger athletes: what do they need?

A

Higher energy requirements per kg of body mass
Lower glycolytic capacity
Higher oxidative capacity
Higher rates of fat oxidation
LESS protein than older athletes

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3
Q

Older athletes: what do they need?

A

Loss of muscle mass (sarcopenia, losses in strength, power, and endurance)
Protein synthesis is lower as well as per gram of protein in the diet
Protein synthesis is stimulated less (protein intakes of older athletes should be higher than those for younger athletes)

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4
Q

What is the biggest threat to the health of young athletes?

A

Inappropriate weight control (eating disorder/impaired growth and development)
Nutritional supplementation is not necessary and not recommended for young athletes

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5
Q

Training low: what and why?

A

2-session low carb: Intake of carbs between exercise sessions (usually done on the same day) is restricted
The first training session will lower muscle glycogen so that the second session is performed in a glycogen-depleted state
May increase the expression of genes relevant to training adaptation
Training fasted: Training is performed after an overnight fast
Muscle glycogen may be normal or high, but liver glycogen is low
Training with low exogenous carbohydrate: No or only very little carbohydrate is ingested during prolonged exercise
This may exaggerate the stress response
Low carbohydrate availability during recovery: No or only very little carbohydrate is ingested post-exercise
This may prolong the stress response
Sleep low: Train late in the day and go to bed with restricted carbohydrate intake before
Low-carbohydrate, high-fat ketogenic diets: Training while on low-carb leads to chronically low glycogen stores
Training in a dehydrated state: Training with no fluid or limited fluid intake to allow dehydration to develop

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6
Q

Training high: what and why?

A

To train with high muscle and liver glycogen (carbohydrate intake is high before training and there is a focus on glycogen replenishment post-exercise)

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7
Q

Limitations of laboratory studies?

A

Do not translate very well to real-life situations (sometimes conducted in heat chambers, many studies are conducted with the participants in a fast state which is unlikely to reflect a competition situation)

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8
Q

Turning nutrient recommendations into foods

A

People eat foods, not grams of macros (our job is to translate how much of a certain food must be eaten to get recommended of a nutrient)
- Perform well in a long race? Take on sufficient carbohydrate before and during exercise
- Enhance muscle fat oxidation? Train in a fasted state with limited carbohydrate intake during training
- Develop aerobic capacity during preseason? The use of antioxidants will be discouraged

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9
Q

Factors when considering a personalized nutrition plan for someone?

A
  • Rules (restrictions may vary by sport)
  • Phenotype, genotype, sex, age, goals, athletes in different positions in the same sport that may have different preferences and tolerances
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10
Q

Most effective course in preventing eating disorders in athletes?

A

Education of the athletes (on what a balanced meal is and a normal pattern of eating)

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11
Q

What is the main issue when an athlete develops an eating disorder?

A

Can have detrimental effects on sports performance and damaging long-lasting effects on the health of the individual

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12
Q

Most impactful thing related to eating disorders?

A

Early diagnosis is vital because eating disorders are more difficult to treat the longer they progress (managing depression is the immediate concern because it is the most life-threatening)

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13
Q

What eating disorder is not higher in athletes than in the general population?

A

Anorexia nervosa

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14
Q

Is there a higher population of eating disorders in athletes?

A

Yes (higher among female athletes), aesthetic sports such as gymnasts and dance

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15
Q

What is anorexia?

A

Abnormally small food intake and inability to maintain normal body weight (distorted view of body image, an intense fear of being fat/overweight and gaining weight, feeling fat even when at least 15% below normal weight)

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16
Q

What is orthorexia?

A

Extreme concern about eating a healthy diet (more frequent among men than women)

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17
Q

Which type of athlete participates in anorexia and orthorexia?

A

Aesthetic sports or weight-dependent sports (gymnasts and dance)

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18
Q

Which type of athlete participates in bigorexia?

A

10% of athletes involved in bodybuilding (unhealthy preoccupation with increasing their muscle mass while decreasing their fat mass to look lean and toned)

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19
Q

What is the eating disorder that most athletes participate in?

A

Orthorexia

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20
Q

What portion of the general population is affected by orthorexia?

A

7% of the general population

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21
Q

When was Binge Eating Disorder entered into the DSM?

A

2013 (one of the newer accepted eating disorders)

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22
Q

Anorexia: Criteria for diagnosis?

A

Weight loss beyond that normally required for adequate sports performance
Amenorrhea or some other menstrual dysfunction
Dehydration
High level of fatigue (beyond that normally expected)
Gastrointestinal problems (e.g., constipation, diarrhea)
Hyperactivity
Hypothermia (lower than normal body temperature)
Low resting heart rate
Muscle weakness
Susceptible to overuse injuries
Reduced bone mineral density and susceptibility to stress
fractures
Frequent infections, skin sores, and poor wound healing
Low blood hemoglobin and hematocrit
Low serum albumin, serum ferritin, glucose, HDL cholesterol, and estradiol levels
General anxiety
Avoidance of eating and absence from meal situations
Claims of being fat or feeling fat despite being thin and underweight
Resistance to recommendations for weight gain
Unusual weighing behaviors (e.g., excessive weighing, avoidance of weighing, negative reaction to being weighed, or refusal to be weighed)
Social withdrawal
Excessive training beyond that required for a particular sport or exercising while injured or when prohibited by coaching and medical staff
Obsessed with body image and compulsive behaviors regarding eating and physical activity
Restlessness and inability or unwillingness to relax
Depression
Tiredness and irritability
Insomnia (difficulty with sleeping)

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23
Q

Bulimia Nervosa: Criteria for diagnosis?

A

Callus, sores, or abrasions on fingers or back of hand used to induce vomiting
Dehydration
Dental or gum problems
Edema, complaints of bloating, or both
Serum electrolyte abnormalities
Gastrointestinal problems
Low weight despite apparent large intake of food
Frequent and often extreme weight fluctuations
Muscle cramps, muscle weakness, or both
Swollen parotid salivary glands
Menstrual irregularities in females
Binge eating
Secretive eating and agitation when bingeing are interrupted
Disappearing after eating meals
Evidence of vomiting unrelated to illness
Dieting
Excessive exercise beyond that required for the athlete’s sport
Depression
Self-critical, especially concerning body image, body weight, and sports performance
Substance abuse
Use of laxatives, diuretics, or both that are sanctioned by medical or coaching support staff

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24
Q

EDNOS: Criteria for diagnosis?

A

People who do not meet the criteria for anorexia or bulimia nervosa are classified as having an EDNOS
May meet all of the criteria for anorexia nervosa except that the current body weight is within the normal range
Meet all of the criteria for bulimia nervosa except that binging and purging concur less frequently than at least once per week
Inappropriate purging behavior after eating small amounts of food
Repeatedly chewing large amounts of food and spitting them out rather than swallowing

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25
Q

Clinical versus Subclinical? Anorexia, Bulimia, and EDNOS

A

Clinical- Anorexia Nervosa and Bulimia Nervosa
Subclinical- EDNOS

26
Q

Two Types of Anorexia Nervosa

A
  • Restricting type (does not typically engage in binging or purging)
  • Binge eating/purging type
27
Q

Two Types of Bulimia Nervosa

A
  • Purging type (regularly engaged in self-induced vomiting or misuses laxatives, diuretics, or enemas)
  • Non-purging type (when the person has not used vomiting or drugs to avoid weight gain but instead has exhibited other inappropriate compensatory behaviors such as fasting between binge eating episodes or excessive exercise)
28
Q

Are both anorexia and bulimia linked to anxiety and depression?

A

Yes

29
Q

Is anorexia the only eating disorder linked to anxiety?

A

Yes

30
Q

What are the two major eating disorders?

A

Anorexia nervosa and bulimia nervosa

31
Q

(T/F) People tend to consume the same amount (weight or volume) of food every meal but not the same amount of calories per meal

A

True

32
Q

What is satiety?

A

The period in between meals

33
Q

What is satiation?

A

The process of ending a meal

34
Q

What are the long-term hormones related to eating behavior?

A

Insulin (Secreted from the pancreas in response to blood glucose, inhibits appetite via its actions on the hypothalamus) and leptin (Leptin acts directly on the feeding control centers in the brain both to reduce food intake and increase energy expenditure, leptin helps to prevent obesity by inhibiting appetite)

35
Q

Select all of the hormones that drive you to seek out food and increase appetite?

A

Ghrelin

36
Q

What proportion of body fat is determined by genetics?

A

25-40%

37
Q

Average body fat percentage for the general population for both men and women?

A

Men- 12-15%
Women- 25-28%

38
Q

2-Compartment Model?

A

Body mass= FFM + FM

FFM = fat-free mass
Includes water, protein, minerals (e.g., bone), and glycogen
FFDM = fat-free dry mass
TBW = total body water
FM = fat mass
BM = bone mineral
Residual = FFDM – BM

39
Q

3-Compartment Model?

A

Body mass= TBW + FFDM + FM

FFM = fat-free mass
Includes water, protein, minerals (e.g., bone), and glycogen
FFDM = fat-free dry mass
TBW = total body water
FM = fat mass
BM = bone mineral
Residual = FFDM – BM

40
Q

4-Compartment Model?

A

Body Mass= TBW + BM + FM + residual

FFM = fat-free mass
Includes water, protein, minerals (e.g., bone), and glycogen
FFDM = fat-free dry mass
TBW = total body water
FM = fat mass
BM = bone mineral
Residual = FFDM – BM

41
Q

Is carbohydrate intake linked to sickness and does it have to do with the likelihood of becoming sick?

A

Carbohydrate intake during exercise an help to reduce the likelihood that an athlete becomes sick because it reduces the release of stress hormones and anti-inflammatory cytokines

42
Q

What cell releases the antibodies and what cell signals the cell to release the antibodies?

A

Antibodies are released by B cells, T cells signal to release antibodies

43
Q

What chemicals do lymphocytes release to coordinate the immune response? What chemical is being released, it is a chemical messenger?

A

Cytokines

44
Q

What type of blood cells does the specific immunity response rely on?

A

B and T cells

45
Q

What are the factors of the nonspecific immune response?

A

Physical barriers, chemical barriers, phagocytic cells

46
Q

Which immune response (innate versus adaptive) are primary versus secondary?

A

Innate immune response is the first line of defense against antigens whereas the adaptive happens in response to a specific pathogen when presented in the system

47
Q

Which amino acid can signal muscle protein synthesis?

A

Leucine

48
Q

(T/F) Training low: From a broad perspective, training low does not seem to improve performance because it impacts our ability to train.

A

True

49
Q

What activates AMPK? HIgh levels of one and low levels of another molecule?

A

High levels of AMP activate AMPK
Low levels of glycogen activate it

50
Q

Difference between translation and transcription and the order? What do both make (protein or enzyme)?

A

Transcription and translation
Transcript DNA to mRNA
Translate mRNA to protein

51
Q

What athlete is mostly likely to benefit the most from creatine and what is the dosing suggestion?

A

Creatine is one of the most well-studied and effective supplements which is likely to benefit strength/power. To supplement athletes should consume 20 grams per day for 7 days reducing intake to 2 grams per day

52
Q

Caffeine: Can you still get benefits even though it is not as beneficial if you do?

A

Yes, you can still get the benefits of caffeine prior to exercise even if you consume caffeine as part of your daily routine.

53
Q

(T/F) Caffeine is the most widely consumed psychoactive drug in the world.

A

True

54
Q

HMB and what it does? What does it stimulate and what does it do with protein stimulus and breakdown?

A

HMB is thought to benefit muscle because it stimulates mTOR which increases protein synthesis and decreases protein breakdown

55
Q

Beta-alanine: What does it do?

A

Ingestion of beta-alanine leads to increased intramuscular carnosine, its primary purpose is to buffer H+ and will help individuals who train and compete in high activities

56
Q

Vitamins that are precursors to glycolysis and the TCA cycle substrates? NAD and FAD

A

Some vitamins are precursors to important substrates in glycolysis and the TCA cycle. For example, Niacin is the precursor to NAD, riboflavin is the precursor to FAD, and pantothenic acid is the precursor to coenzyme A

57
Q

What two minerals are associated with anemia?

A

Iron and copper

58
Q

How many minerals, vitamins, and trace elements are essential?

A

13 vitamins are essential, 20 mineral elements are known to be essential, and 14 trace elements are identified as essential

59
Q

Are super doses of vitamins beneficial?

A

No, there is no convincing evidence to indicate taking doses in excess of the RDA

60
Q

Water-soluble vitamins? Fat-soluble vitamins?

A

Water-soluble vitamins- All B group vitamins, Vitamin C
Fat-soluble- ADEK

61
Q

Which vitamin group is related to fatigue?

A

B vitamins

62
Q

Which vitamins do not need to be consumed in the diet?

A

Vitamin D (synthesized in the presence of sunlight)
Vitamin K (can be produced by the bacteria of the GI tract)

NUTR 407 (1 decks)

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