Nutrition And Body Composition Flashcards
(111 cards)
1
Q
What are the 6 classes of nutrients
A
- Water
- Vitamins: D, E, B, etc
- Minerals: iron, calcium, sodium, etc
- Carbohydrates: starch, glycogen, sucrose, lactose, etc
- Fats: triglycerides, phospholipids, cholesterol
- Proteins: animal and plant proteins
2
Q
True or false
Carbohydrates, fats, and proteins are considered micronutrients
A
False
They are MACROnutrients
3
Q
True or false
Vitamins and minerals are considered as macronutrients
A
False
Micronutrients
4
Q
Body percentage of water is around what?
What does it depend on ?
A
55-60%
- age
- gender
5
Q
What is the recommended water intake for ages 19-70 ?
A
2.7 L to 3.7 L
6
Q
Explain water weight ; how does CHO storage involve linkage of water in glycogen stores?
A
The ratio is about 2.8 of water per gram of CHO
So…. If a person stores 1 kg of CHO → his body weight increases by a total of 3.8 kg.
( 1 kg from CHO and 2.8 kg from water)
7
Q
True or false
Vitamins are used in small amounts and are NOT used up in metabolic reactions but are degraded
A
True
8
Q
Chronic lack of certain vitamins lead to ____________ ?
Excess of certain vitamins lead to _____________?
A
Deficiency
Toxicity
9
Q
What are the two main types of vitamins
A
Fat soluble vitamins
Water soluble vitamins
10
Q
Vitamins A, D, E, and K are what type of vitamins ?
A
Fat soluble vitamins
(Remember AKED اكيد)
11
Q
Vitamin C, Vitamin B, Thiamin B1
Riboflavin B2, Niacin , B6
Folic acid B12, Biotin , Pantothenic acid
Are all considered what type of vitamin ?
A
Water soluble vitamins
12
Q
What type of vitamin has the larger stores in the body ?
A
Fat soluble vitamins
13
Q
What type of vitamin has the smaller stores in the body ?
A
Water soluble vitamins
14
Q
What type of vitamin is more likely to lead to toxicity and why?
Provide an example
A
Fat soluble vitamins
Because they are soluble in fat so LARGE amount can be stored possibly leading to toxicity
Example: Vitamin D
15
Q
Which type of vitamin takes longer to get deficient
A
Fat soluble vitamins due to large stores
16
Q
Which type of vitamin is involved in energy metabolism
A
Water soluble vitamins
17
Q
Which type of vitamin is less likely to lead to toxicity ?
A
Water soluble vitamins due to smaller stores
18
Q
Which type of vitamins are responsible for the formation of FADH and NADH
A
Water soluble vitamins
(They are involved in energy metabolism)
Riboflavin (B2) = FADH
Niacin (B3) = NADH
19
Q
_____________ are inorganic nutrients.
A
Minerals
20
Q
Minerals are divided into two classes; what are they?
A
- Major minerals:
- Trace elements.
21
Q
Calcium, phosphorus, Mg, S, Na, K, and Cl
Are considered a part of which class of minerals ?
A
Major minerals
22
Q
Iron Fe, I, Fluoride, Zn, Se, Cu, Co, Cr, Mn, etc.
Are considered what class of minerals ?
A
Trace elements
23
Q
Chronic deficiency of what mineral can lead to osteoporosis
A
Calcium
24
Q
How can chronic deficiency of calcium cause osteoporosis
A
Calcium is stored in bones.
When calcium in the blood is low, the bone releases more calcium into the blood to regulate blood levels of calcium
So chronically low blood calcium levels will have the bones continuously releasing calcium and this will eventually lead to osteoporosis
25
What vitamin is responsible for facilitating calcium absorption by the GI system
Vitamin D
26
what mineral is an important part of hemoglobin, myoglobin, and cytochromes in the electron transfer chain ETC?
Iron
27
RDA for calcium
1 gram
28
RDA for iron for men and women
Men : 8 mg
Women: 18 mg
29
Most causes of anemia is due to deficiency of what mineral ?
Iron deficiency
30
What mineral is responsible for membrane potential and action potential
Sodium
31
What mineral determines extracellular fluid ECF volume?
Sodium
32
True or false
The problem with sodium is not with deficiency but too much intake
True
33
True or false
CHO along with fats are primary sources of energy
True
CHO is about 50% of energy intake
34
CHO is stored as what? And where is it stored ?
CHO are stored as glycogen in muscle and liver
35
What are the two classes of CHO
1. Digestible
2. Indigestible (fiber)
36
- Starches (plant) : rice, potatoes, bread cereals, vegetables
- Glycogen (animal) : meat, poultry and fish
- Sugars : fruit, soft drinks, honey, syrup , milk etc
Are all what type of CHO ?
Digestible CHO
37
Benefits of indigestible (fiber)
- provides sense of fullness b/c it cant be digested
- linked with optimal health
- reduced risk of diverticulosis and colon cancer
38
Sodium RDA for men and women
Men: 4.2 grams
Women: 3.1 grams
39
Adequate intake (AI) for men and women
Men: 38 grams
Women: 25 grams
40
True or false
Proteins are not viewed as a primary source of energy
True
41
How many essential amino acids EAA does protein contain ? List them.
9 essential amino acids
Arg
Leu
Ile
Met
Lys
Phe
Trp
Thr
Val
42
What is BCAA ?
Which EAA does it contain ?
Provide the ratio
Branched-chain amino acid (BCAA) → Leu : Ile : Val (2:1:1)
43
Quality of protein in a diet depends on levels of what?
EAA
(Essential amino acids)
44
Examples of high-quality proteins
Best = eggs, milk, fish
Good = meat, poultry, cheese, seeds and nuts
45
Protein RDA
0.8g/kg body weight
(But this varies for athletes)
46
Fats include _______________, __________________, and ________________.
Triglycerides TG
Phospholipids PPL
Cholesterol
47
Difference between fat and oil at room temperature
Fat is solid while oil is liquid at room temperature
48
The dietary goal percentage of fat is about
30%
49
Is fat a high energy or low energy molecule?
High energy molecule
9 kcal/g , each pound of fat = 3500 kcal
50
True or false
Fat is important for the absorption of water soluble vitamins
False
Fat soluble vitamins
51
Which macronutrient is involved in cell membrane structure, synthesis of steroids, and insulation?
Fat
52
Where are fats stored?
In what form are fats released as in the blood ?
Stored in adipose tissue
Released as FFA in blood
(FFA = free fatty acids)
53
Increased fat stores in the body poses health risk like :
- Arthrosclerosis due to ↑ TGs and ↑ cholesterol
- cardiovascular problems due to ↑ LDLs
54
What are LDLs and HDLs ?
Where are they found?
Low density lipoproteins LDLs “bad cholesterol”
- stores cholesterol in the bloodstream
- found in SATURATED fats: meats, animal fat, whole milk fat, creamer, butter, cheese
High density lipoproteins HDLs “good cholesterol”
- regulates LDL storage and promotes excretion
- found in UNSATURATED fats: fish, nuts, and olive oil
55
True or false
High LDL levels are protective .
False
High HDL levels are protective 👍🏻
56
Relationship between mortality (death rate) and BMI
Risk of death increases if BMI increases above normal or falls below normal
57
What is BMI?
How to calculate it ?
Ranges of BMI ?
Body mass index - correlated with degree of body fat
BMI = weight kg / height m ²
58
True or false
BMI is always indicative of body fat %
False , not always
59
This is a correlation between BMI and body fat % . Use it to answer the following :
According to these examples, which is “good” and “bad”:
Example 1: BMI of 25 and BF% of 20%
Example 2: BMI of 35 and BF% of 13%
Example 1 = bad
Example 2 = good
60
What are the major shortcomings of BMI
- Inexact assumptions about the distribution b/w lean mass and adipose tissue
- overestimates adiposity on those with more lean body mass (athletes)
- underestimates excess adiposity on those with less lean body mass
- read and understand the first bullet point
61
Body fat percentage can be obtained by three different methods; what are they ?
Which one is more accurate ?
1. From the BMI using this equation: (not very accurate)
Body fat % = 1.2(BMI) + 0.23(age) - 10.8(sex) - 5.4
(Sex is 1 for male and 0 for female)
2. Skinfold test : (more accurate than #1)
a pinch of skin is measured by calipers to determine the thickness of subcutaneous fat and converted to BF% by equation
3. Underwater weighing : (the MOST accurate)
- can use water or air
- important factors : density, mass, volume, air, water, respiratory volume, GI volume
62
Ranges of body fat %
Appreciate the chart and graph
63
Normal BF% for women and men
Women : 23-33%
Men: 8-18 %
64
Obesity represents a state of excess storage of body fat due to two factors :
1. Enlargement of fat cells - hypertrophy
2. Multiplication of fats cells - hyperplasia
65
What do you understand from this graph
At the beginning, increase of BF% is mainly due to hypertrophy of fat.
(Hypertrophy > hyperplasia)
At fat weight above >30kg, the increase in BF% is mainly due to hyperplasia
(Hyperplasia > hypertrophy)
66
A better indicator of health is to assess fat distribution in the body and looking at the waist-to-hip ratios.
Explain how that ratio can indicate risk of developing health problems.
Fat deposited in the MIDSECTION of the body is indicator of several health problems
Potential cardiovascular risk:
Waist circumference
- men : > 94 cm
- women : > 80
Waist-to-hip ratios:
- men : > 0.95
- women : > 0.8
67
Difference in number of fat cells in normal individual vs obese individual
Normal individual has about 25 billion fat cells
Obese individual has 3x more fat cells than normal individuals
( 3 x 25 billion = 75 billion )
68
When an obese person loses weight , what happens to the number of fat cells ?
The number of fat cells DOES NOT change
Hence, weight loss or maintenance becomes more difficult for them
69
What two factors predispose an individual to obesity ?
1. Genetic factors
2. Environmental factors
Here are more factors :
70
1.A study separated identical twins and raised them separately. They both ended up obese.
- what does that indicate
2. A study overfed monozygotic twins for over a 100-day period, and there were some variance between them.
- what does that indicate?
1. Genetic factors play a role in obesity
2. Environmental factors play a role in obesity
71
True or false
Having overweight/obese parent(s) significantly increased the odds of childhood obesity
True
72
True or false
More than 90% of human cases of obesity are thought to be due to a single factor
False
MULTIFACTORIAL
73
“ bodyweight set point is a concept rather than a reality”
Explain and look at the cognitive and physiological models
Body weight control is not a typical hemostatic mechanism, however, it follows several negative feedback factors
(Read everything in the picture)
74
Appreciate this pyramid. Understand the order.
Done
75
Depending on the goals of the athlete, nutritional needs for exercise and athletic performance mainly target what macronutrients?
Carbohydrates, proteins and, to a lesser extent, fats
(Note : goals can be performance related or for looks - see picture)
76
What happens to muscle glycogen with heavy exercise and why is this important?
Muscle glycogen is depleted in heavy exercise, and can go to zero at exhaustion.
THEREFORE, the more glycogen stores an athlete has = the greater time to exhaustion (endurance)
77
Relationship between glycogen stores, high carb , and endurance
High carb diet
↓
Increase muscle glycogen concentration
↓
Increases endurance, improves performance, delays fatigue
(This can be seen in this graph)
78
What type of diet should an athlete go on a day before the event to increase endurance ?
High carb diet to increase muscle glycogen stores
79
How many % of daily calories should proteins make up ?
12 %
80
___________ is an indicator of protein intake-utilization in the body.
Nitrogen
81
We know that nitrogen is an indicator of protein intake-utilization in the body.
1. What is meant by positive N balance / negative N balance ?
2. Interpret this graph
1.
Positive N balance: protein intake > protein utilization
Negative N balance: protein intake < protein utilization
2.
- Before exercising , we have a positive nitrogen balance meaning we are consuming more protein than what is actually being used.
- During the first few days of exercise, we have a negative nitrogen balance as the demand for protein increases, meaning we are using more proteins than we are consuming.
THEREFORE protein intake must be increased more than RDA .
82
True or false
Increasing activity will increase the amount of protein needed in the diet
True
83
Excretion of nitrogen is done via…
urine and sweat
84
Explain how the availability of CHO affects protein utilization as fuel
Interpret these graphs.
Athletes on carbohydrate loaded diets ↑= use LESS protein ↓
Athletes on carbohydrate depleted diets ↓ = use MORE protein ↑
Left graph explained:
↑ CHO diet = less amino acid oxidation
↓ CHO diet = more amino acid oxidation
Right graph explained:
Leucine oxidation is an indicator of protein turnover (utilization)
Notice that leucine oxidation was high at the beginning of, but after glucose was ingested = leucine oxidation decreases because more CHO = less proteins used
85
What is the relationship between hydration and performance?
What are the water recommendations before exercise ?
Hydration during prolonged exercise is necessary and beneficial.
Notice how zero hydration (no fluid intake) lead to:
- ↑ temperature
- ↑ HR
- ↑ exertion
( look at graphs)
Water recommendations :
> 1hr duration at >80% VO2max → 500 ml water with 50g CHO
< 1hr duration at <80% VO2max → 500 ml water
86
True or false
Salt replacement in athletic performance is not a major issue
True because most diets contain salt more than required
87
What do you understand from this graph?
That iron is a very important mineral which contributes to performance
As you can see, they started giving iron supplements to these athletes .
And as the days go by , we can clearly see an increase in:
-↑ VO2max
- ↑ Hematocrit
- ↑ muscle pyruvate oxidase
- ↑ Endurance
88
True or false
Many endurance athletes become anemic due to iron deficiency
True
Both male and female athletes have shown higher rates of iron depletion
89
According to this graph, A drink of which glucose concentration is considered the best in terms of absorption?
150 mM/l because there will only be a little gastric residue while the rest (big amount) gets absorbed
90
According to this graph, Which point is considered the best in terms of absorption?
Volume ingested VS volume emptied (absorbed)
At 600 ml ingested because the volume emptied/absorbed is the highest
91
According to this graph, what solute temperature is considered the best in terms of absorption ?
About 8 ° due to less gastric residue, and therefore more is absorbed
Cold drinks are better
92
According to this graph, at which VO2max do we have the highest absorption?
40% VO2max due to less gastric residue and therefore more absorption.
The greater the VO2 max
↓
Less GI blood flow
↓
More residue remains in the stomach
↓
No absorption /uptake
93
What factors lead to individual variation in performance?
1. Gender
- Men and women should not perform identical exercise training sessions (ex: same volume and intensity)
2. Beginning level of fitness
-amount of improvement after training is always greater than individuals who are less conditioned (untrained)
3. Genetics
94
A sedentary man with heart disease improved his VO2max by 50%, while the same training program in active adults improves their VO2max by 10 to 15%.
What factor is causing this individual variation in performance?
Beginning level of fitness
95
Every training session should consist of three components ; what are they?
1. Warm up
2. Workout
3. Cool down
96
What is the point of doing a warm-up before a training session?
- increase blood flow to skeletal muscles
- Increase muscle temperature (to increase enzyme activity)
- perform muscle and joint stretching exercises
97
Why is cool down a necessary component of a training session?
To return the pooled blood from the exercising muscle back to the circulation
Also helps get rid of lactic acid as well
98
How can training improve aerobic power?
Special training can improve VO2max by increasing:
- cardiac output CO
- a-v O2 difference
99
There are three principal aerobic training methods used by athletes:
1. Interval training
2. Long, slow low intensity
3. High-intensity continuous exercise
100
Explain interval training
Repeated exercise bouts with brief recovery periods in between.
101
What type of interval training has a greater anaerobic involvement?
Short intervals (15 to 30 seconds) with maximal efforts
102
What type of interval training has greater aerobic involvement?
Long intervals ( >60 seconds) with submaximal efforts
103
Which type of interval training can improve VO2max?
Long intervals ( >60 second) with submaximal efforts
104
Explain long slow low intensity training
Low intensity (50 to 70% VO2max) for a duration that is normally greater than the competition distance/length
105
Explain high-intensity continuous exercise and why is it good for athletes?
High intensity (80 to 90% VO2max - so near max) has proved to be very effective in improving:
- VO2max
- lactate threshold
106
Which principal aerobic training method is great for athletes because it improves VO2max and lactate threshold?
High-intensity continuous exercise
107
1. Interval training.
2. Long slow, low intensity
3. High intensity, continuous exercise.
Are all training methods to improve _________ power
Aerobic power
108
What is the athlete’s goal when training to improve anaerobic power?
To improve the ATP-PC and the glycolytic systems
109
To improve anaerobic power, the ATP-PC system can be improved through what training method?
Short-high intensity interval training
(5 to 10 seconds intervals with 30 to 60 seconds rest)
110
To improve anaerobic power, the glycolytic system can be improved through what training method?
High-intensity interval training
( 20 to 60 second intervals with variable rest intervals)
111
What are two important factors that must be considered when recommending a diet or exercise regimes?
- goals of diet and exercise
- Individual differences (body types)
