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Muscles level 3 Anatomy > Nutrition > Flashcards

Nutrition Flashcards

(87 cards)

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1
Q

Name the micronutrients

A

Vitamins and minerals

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2
Q

What percentage of total calories should come from fats?

A

<35%

11% saturated
13% monounsaturated
6.5% polyunsaturated

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3
Q

Essential fatty acids are precursors for which molecules?

A

Prostaglandins

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4
Q

Which foods are rich in Omega-3s?

A

Fish oil - need 1-1.5g per day

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5
Q

Which foods are rich in Omega-6s? (Linoleic acid)

A

Seeds, nuts, DGV, corn oil, soya beans

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6
Q

How many essential amino acids are there?

A 
8 
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine 
Threonine
Tryptophan 
Valine
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7
Q

What % of to all calories should come from protein?

A

10-15%

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8
Q

What mass of protein should you have per kg of body mass if you are:

a) sedentary
b) endurance training
c) strength training

A

a) 0.8g
b) 1.2-1.4g
c) 1.4-1.8g

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9
Q

How quickly are glycogen stores depleted if you are doing moderately hard endurance training?

A

60-90mins

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10
Q

What is gluconeogenesis?

A

Protein converts to glucose

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11
Q

What is ketosis?

A

When the body doesn’t have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones (acidic).

Ketoacidosis- tiredness, headache, thirst, urination

Late stage Ketoacidosis- nausea, increase BR, fruity breath, fever, unconsciousness

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12
Q

Which substance is toxic to brain cells?

A

Ammonia

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13
Q

What is fibre?

A

Indigestible carbs

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14
Q

Name the two types of digestible carbs

A

Simple

Complex

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15
Q

How much % of calories should be carbs?

A

50%

40-70% range

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16
Q

How much fibre should we consume each day (in grams)?

A

18g

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17
Q

What is the glycaemic index?

A

Response to 50g of carbs from a food

<55 low
56-69 med
70+ high

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18
Q

What is the glycaemic load?

A

Available carbs in one serving

GL = (GI x amount of carb)/100

10= low
11-19=med
20+=high

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19
Q

Name the two types of fibre and give examples of foods.

A

Soluble - oats, beans, fruit/veg

Insoluble - bran

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20
Q

What are the advantages of soluble and insoluble fibre?

A

Soluble - lower blood cholesterol, partially digested by bacteria

Insoluble- holds water in digestive tract, prevents constipation, haemorrhoids and diverticulosis, colon cancer

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21
Q

State a disadvantage of eating too much fibre

A

Can bind to Zn/Ca and prevent absorption

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22
Q

Which vitamins are fat soluble?

A

A,D,E,K

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23
Q

What are the alternative names for each of the vitamins?

A 
A- retinol/carotenoids 
B1 - thiamine
B2- riboflavin
C- ascorbic acid
D- cholecalciferol 
E- tocopherols/tocotrienols
K-phylloquinone

Also: niacin and folate

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24
Q

Give examples of foods that are rich in each of the vitamins.

A

A - diary, DGV, orange F/V, fish oils, liver
C- F/V, dairy, liver
D - fish oil, dairy
E - dairy, DGV, nuts
K - DGV, fish, liver, fruit (produced by bacteria)
B1 - wholegrain, meat, flour, cereals
B2 - milk, eggs, GV
Niacin- meat
B6 - beef, fish, poultry, eggs, wholegrain
B12- milk, meat, eggs
Folate - liver, yeast, GLV

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25
What are each of the vitamins useful for?
A - growth/repair, membranes, vision, antioxidant C- connective tissue, absorption Fe, antioxidant D - bones/teeth, absorption Ca E - antioxidant, protects fat-soluble vits & RBC K - blood clotting B1 - nervous system, heart B2- energy, Fe metabolism, membranes Niacin- energy, nervous system, membranes B6 - maintain homocysteine levels B12-nervous system, cell division, blood cells Folate- nervous system, cell division, blood cells, neural tube development
26
Give examples of deficiency diseases.
``` A- vision/growth C- scurvy D- rickets/osteomalacia E- aging/wrinkles K- haemorrhages B1- Beri-beri (nervous system) B2- dry skin mouth/nose B6- risk CVD B12- anaemia Folate- neural tube defects, anaemia ```
27
Which vitamins are enzyme co-factors?
B and C
28
Name the macro minerals
Sodium Potassium Calcium
29
Give functions of various minerals
Fe - haemoglobin ferrous(haem), ferric (non-haem) Zn - enzymes, growth, nervous system, blood clotting, wound healing, thyroid function, sperm maturation Na - regulates water in blood Ca - muscle contraction, hormones, nervous system, bones K - water/electrolyte balance Se - antioxidant
30
How much salt is recommended per day?
3g Government guidelines say 6g target
31
Name some phytochemicals. Why are they useful?
Carotenoids Flavonoids Isoflavenoids Lower cholesterol Increase immunity Increase gut bacteria Fight cancer
32
What can cause hyponatremia? What is the result?
Too much water drunk Too little Na, headache, confusion, spasms, weakness/nausea, cerebral oedema
33
What are the consequences of dehydration?
``` 2% dehydration 3% - reduced blood flow, kidney function affected, dry mouth, headache, reduced performance 4% - hard muscular work <20-30% 5% - heat exhaustion 7% - hallucinate 10% - heat stroke/death ```
34
What is malodextrin?
Glucose polymers 4-24 long
35
How much glucose is in an isotonic drink?
4-8g/100ml
36
Which types of drinks are ergogenic aids?
Caffeine
37
How many calories does alcohol contain per g?
7kCal/g
38
How many units of alcohol are advisable?
21 males 14 females Per week
39
How much is a unit of alcohol?
1/2 pint 3.5% 25ml 40% 125ml 9%
40
How long is the stomach? How much volume does it hold?
15-30cm 50ml up to 4l
41
How many layers of smooth muscle in stomach?
3
42
Which hormone controls acid secretion by the stomach?
Gastric
43
How long does the stomach churn food for?
5 hrs
44
Name the parts that make up the 25ft of the small intestine.
Duodenum Jejunum Ilium
45
What do these stand for? ``` DRV RDI RDA EAR GDA ``` BMR PAF/L
``` Dietary reference values Recommended daily intake Recommended daily amount Estimated average requirement Guideline daily amounts ``` Basal metabolic rate Physical activity factor/level
46
How much saturated fat (in grams) is recommended for males and females?
30g males | 20g females
47
How much mass of fibre is recommended for 2-5yr olds?
15g per day
48
How much protein % should be in a weight-loss diet?
20%
49
What are the portion sizes?
Adult -80g Children - palm hand Small fruit - 2 or more Medium fruit - 1 piece Dried fruit - 30g
50
What does the Schofield calculation calculate?
Calories per day taking into account gender and activity levels
51
How do we calculate BMI?
Kg/(m x m)
52
Which ranges of BMI are underweight, normal, underweight and obese? What % of the UK population are within these categories (2009)?
Normal 18.5-24.9 Overweight 25.0-29.9 Obese 30.0+ 24% obese 38% overweight
53
How much fruit juice should we drink?
<150ml
54
What waist circumference would be considered high or very high risk for females/males?
High Females 90-109cm Males 100-120cm Very high Females >110cm Males >120cm
55
What is NIDDM?
Non-insulin dependent diabetes mellitus
56
What do plasma lipoproteins do?
Transport triglycerides and cholesterol HDLs - made in liver get free cholesterol from blood and excrete in bile LDLs - damage blood vessels
57
What cholesterol levels do the BHF recommend that people aim for?
Total <5mmol/l LDL <3mmol/l HDL >1mmol/l TG <1.7mmol/l Risk ratio is 1:6, normally 1:3 and exercise can reduce to 1:1
58
What % of coronary arteries blocked results in death?
5%
59
How many fat cells are there?
30-50 billion (each)
60
What is fat cell hyperplasia?
The laying down of more fat cells Year 1-2 Puberty Full fat cells
61
What is hyperplastic adiposity?
Development of fat cells through hyperplasia may have 70-100 billion cells - permanent obesity
62
What does leptin do? What does ghrelin do?
Leptin - speeds metabolism, suppresses appetite Ghrelin - stimulates hunger (in stomach)
63
What exercise does the ACSM recommend for weight loss?
150-250mins moderate exercise per week Should lose 8-12kg in 12 weeks
64
What activity levels are recommended by the start active, stay active report?
<5s - 180mins per day (when walking) 5-18yrs - 60-several hours per day of moderate-vigorous 3 days per week of muscle/bones strengthening 19-64yrs and 65+ - 150 mins per week of moderate-vigorous 2 days per week of muscle/bones strengthening
65
What do eicosanoids do?
Dilate blood vessels, increase flow
66
What effects can amphetamines have?
``` Fat burning Arrhythmia Increase BP Depression Nervousness Insomnia Heart attack/stroke ```
67
Which mineral is found in appetite suppressing gum?
Chromium
68
What % of athletes have disordered eating?
62%
69
What does training do to the percentage of fat burned?
Usually 50:50 carbs:fat but is increase proportion from fat with training.
70
How long do glycogen stores last?
Liver 60-100g 240-400kCal Muscle 200-400g 800-1600kCal Moderate to hard exercise is 60-90mins Day to day lasts 4-5hrs Cannot be transferred from different muscle cells
71
When should you refuel/fuel?
If 90mins+ training 20g carb/30 mins Refuel <2hrs post exercise - 15mins optimal 2hrs before light meal 4hrs before large meal 1g carb/kg body weight Carb loading - week before 7-12g/ kg body wt
72
How much lean muscle can be gained per month?
0.5-1.0kg per month
73
What effect do hormones have on energy stores?
Adrenaline/noradrenaline Cortisol Release energy Increase cardiac output Suppress insulin activity
74
What does glycogen synthetase do?
Enzyme levels stay high for a few hrs post exercise to synthesise glycogen
75
What is the rate of glycogen replenishment?
5-7% per hour (17-20hrs)
76
What % of muscle is protein?
22%
77
How much water should be consumed prior to exercise?
500ml 2hr before and the 100-150ml every 15mins
78
Give examples of some religious dietary practices.
Islam - only Halal meat, no pork , Ramadan fast sunset-sunrise Hindu & Buddhist - veg/vegan
79
What must be included on food labels in EU? 2011 rules introduced 2016 became mandatory
``` Country Font size Allergens Caffeine % water Veg oil type ``` kCals in alcoholic drinks GM 2004 - unless just produced using GM tech Trans fat % only if advertised as low TF
80
What must be labelled as organic?
If DEFRA approved and has >95% organic ingredients. Otherwise just listed in ingredients.
81
What is EFSA?
European food safety authority
82
What are low-, medium- and high- fat foods?
Low fat <30% fat Medium 30-40% High 45%
83
What should be included in a food diary?
``` Time Food Amount Activity Recommendations ```
84
Describe the stages of change model
``` Precontemplation - no awareness Contemplation - aware of problem Preparation- make a change <3 months Actions - strategies in place Maintenance - 6-12 months Termination - not in old habits Relapse - old habits ```
85
What can trans fats appear on labels as?
Hydrogenated vegetable oils
86
Which chemical are all steroid hormones derived from?
Cholesterol
87
How many glasses of water are recommended to be drunk daily?
6-8 glasses

Muscles level 3 Anatomy (3 decks)

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