Nutrition and Fitness Flashcards
(190 cards)
1
Q
Strength and endurance required to be competitive in sports activities
A
Competitive fitness
2
Q
Completion of designated movement through entire rom
A
Repetition
3
Q
Number of times the heart beats w/o physical activity
A
Resting heart rate
4
Q
Weight of the body after the fat weight has been subtracted
A
Lean body weight
5
Q
Minimum amount of body fat necessary for the protection of internal organs
A
Essential body fat
6
Q
Recommended body fat percentage for males less than 30
A
9-15%
7
Q
Ability to perform daily activities and to withstand stress without fatigue
A
General fitness
8
Q
Shortening or tightening of a muscle
A
Contraction
9
Q
Number of times the heart beats in one minute sixty seconds after activity
A
Recovery heart rate
10
Q
Weight of the body after lean body weight has been subtracted
A
Fat weight
11
Q
Percent of body fat + lean body fat
A
Body composition
12
Q
Recommended body fat percentage for females less than 30
A
14-21%
13
Q
Sum of all physical and chemical processes that take place in the body; conversion of food to energy
A
Metabolism
14
Q
Complex sugar that is a basic source of energy for the body
A
Carbohydrate
15
Q
Unit of heat
A
Calories
16
Q
Substance made up of lipids or fatty acids that are a source of energy and vital to growth and development
A
Fat
17
Q
Organic substance that are essential in small amounts for body function
A
Vitamins
18
Q
Loss of water from a body or substance
A
Dehydration
19
Q
Rate at which the body normally burns calories
A
Basal metabolic rate
20
Q
Lack of iron
A
Anemia
21
Q
High carbohydrate diet
A
Glycogen super compensation
22
Q
Science of certain food substances, nutrients and what they do in the body
A
Nutrition
23
Q
Substances that provide nourishment
A
Nutrients
24
Q
Primary fuel needed by athletes in most sports
A
Glycogen
25
Class of complex nitrogenous organic compound that function is the primary building blocks of the body
Protein
26
Roughage, cannot be digested
Dietary fiber
27
Inorganic compounds that are essential to body function
Minerals
28
Set of nutrient reference values used to plan and evaluate diets for good health
Dietary reference intakes
29
General guide for healthy eating that illustrates the number of recommended servings
MyPlate
30
Difficulty digesting dairy products
Lactase deficiency
31
Indicates the effects of different carbohydrates on blood glucose levels
Glycemic index
32
What are the three major roles of nutrients?
Grow, repair and maintain all body cells
Supplies energy for cells
Helps regulate body processes
Supports new tissue growth and repair
33
What are the six classes of nutrients
```
Carbohydrates
Proteins
Fats
Water
Vitamins
Minerals
```
34
Most efficient source of energy, critical for central nervous system and optimal performance
Carbohydrate
35
Where are carbohydrates stored?
In liver as glycogen
36
What happens when you have an excess of carbohydrates
Glucose is not converted to glycogen and is stored as fat
37
2 types of carbohydrates
Simple and complex
38
Are digested quickly and contain refined sugars and few essential vitamins and minerals
Simple CHO
39
Take longer to digest and are usually packed with fiber, vitamins and minerals
Complex CHO
40
Most concentrated source of energy, providing more than twice the calories per gram when compared to CHO/proteins
Fat
41
Function of fat
Vital for healthy skin/hair, growth and temperature regulation
42
How many calories is one gram of fat
9
43
Major component of all body tissue required for growth, maintenance and repair of all body tissue
Protein
44
Not a significant energy source, body relies on fat and CHO
Protein
45
Needed to make enzymes, many hormones and antibodies that fight infection
Protein
46
Basic unit of a protein
Amino acid (20)
47
Where do you get essential amino acids
Your diet
48
A diet that contains large amounts of protein will not:
Support growth, repair, and maintenance if the essential amino acids are not available in proper proportion
49
Complete protein examples
Meat, fish, poultry, eggs, milk and other dairy products
50
Perform essential roles primarily as regulators of body processes
Vitamins
51
Vitamins don’t supply
Energy
52
Fat soluble vitamins
A, D, E, K
53
This vitamin helps skin, resistance to infectious diseases
Vitamin A
54
Dissolve in fats and stored in the body
Fat soluble vitamins
55
How long does it take to restock the energy your muscles need?
24-48 hours
56
Examples of macronutrients
CHO, protein, fat
57
Examples of micronutrients
Vitamins, minerals
58
Examples of phytonutrients
Fiber, water
59
What only runs on carbohydrates
The CNS
60
All CHO is broken down into
Sugars and absorbed as glucose
61
High intensity exercise=
Muscles use only glucose to contract
62
Why do athletes consume high CHO
To manufacture glycogen storing enzymes
63
What food has a greater amino acid content than any supplement
Most whole/real food
64
This can’t be stored in large amounts so it’s better to eat small amounts during each meal
Protein
65
What does the body prefer for growth, repair and immune function
Amino acids
66
High intake of this can result in excess fluid loss and make you feel nauseated
Protein
67
Bodies can’t use more than _____ of protein a day
2 grams
68
This remains in the stomach longer, complicated to digest, not immediately ready for fuel
Fat
69
What is needed to burn fat
CHO
70
Needed for hormones, affects BP, inflammation and thickness of blood
Dietary fat
71
Part of cell membranes, nerve sheaths, protect and insulate
Body fat
72
Process by which nutrients are broken down and utilized as fuel
Metabolism
73
When is intramuscular fat burned
At moderate intensity exercise lasting two hours
74
Oxygen is not a part of metabolic process
Anaerobic
75
True energy muscles use to contract
ATP
76
This vitamin functions to give strong bones, teeth
Vitamin D
77
This vitamin regulates blood clots
Vitamin K
78
This vitamin prevents oxidation of unsaturated fatty acids
Vitamin E
79
Dissolved in water and are not stored
water soluble vitamins
80
Water Soluble Vitamins
```
B1 (thiamin)
B3 (niacin)
B12
B2 (riboflavin)
B6
Folate (folic acid)
Vitamin C (ascorbic acid)
```
81
This vitamin gives an energy release from CHO
B1 (thiamin)
82
This vitamin is in charge of glycolyis and fat synthesis
B3 (niacin)
83
This vitamin develops RBC, maintain nervous system
B12
84
This vitamin forms and takes maintenance of connective tissue, tooth and bone formation, immune function
Vitamin C (ascorbic acid)
85
This vitamin regulates metabolism of CHO, protein, fat
B2 (riboflavin)
86
This vitamin regulates tryptophan metabolism
B6
87
This vitamin produces genetic material
Folate (folic acid)
88
Prevent premature aging, certain cancers, heart disease and other health problems
Antioxidant nutrients
89
Plant pigment found in dark green, yellow, and orange fruits and veggies that can convert to vitamin A
Beta-carotene
90
Examples of a antioxidant nutrient
Vitamin C and E
91
Protects vital cell components from the destructive effects of certain agents, including oxygen
Antioxidant nutrients
92
Needed for a variety of jobs such as forming strong bones and teeth, generating energy, activating enzymes and and maintain water balance
Minerals
93
Major Minerals
```
Calcium
Sodium
Copper
Magnesium
Phosphorus
Iron
Zinc
```
94
This mineral function is bone and tooth formation, blood clotting, muscle contraction and nerve function
Calcium
95
This mineral function is maintenance of fluid balance
Sodium
96
This mineral function is formation of hemoglobin
Copper
97
This mineral strengthens bones, improves enzyme function and nerve and heart function
Magnesium
98
This mineral function is skeletal development, tooth formation
Phosphorus
99
This mineral function is formation of hemoglobin, energy from CHO fats and proteins
Iron
100
This mineral function is normal growth and development
Zinc
101
Principle chemical of the human body, most essential nutrient
Water
102
Functions of water
Energy production, elimination of metabolic waste
103
This helps recycle ATP for more energy
Creatine
104
Gives off more ATP, but you have to work at a lower intensity
Aerobic
105
Some protein contributes but mostly fat and CHO used
Aerobic
106
Messengers produced by glands
Hormones
107
Direct changes to occur in body
Glands
108
Muscle building
Anabolic
109
Break down muscle
Catabolic
110
Must have _____ to use fat, CHO, and protein efficiency
Hormone homeostasis
111
Anabolic hormones
Testosterone
Growth hormone
Insulin
112
Catabolic hormones
Glucagon
Epinephrine
Norepinephrine
Cortisol
113
Aids in muscle building, stimulated by exercise, variable depending on type and intensity
Testosterone
114
Promotes muscle growth with uptake of amino acids and glucose + breaks down fat tissue, stimulated by the hypothalamus
Growth hormone
115
Factors that affect growth hormone
Stress, sleep, age, gender
116
Released by pancreas after eating to bind with glucose, stored in muscles as glycogen
Insulin
117
Transports energy (glucose) from blood to muscles
Insulin
118
Released when blood sugar is low and muscles need energy
Glucagon
119
Produced by pancreas but opposite of insulin
Glucagon
120
Make sure brain and muscles have fuel
Epinephrine and norepinephrine
121
Signal muscles to use glycogen for fuel, if that runs out they signal the liver to release glucose
Epinephrine and norepinephrine
122
Job is to release fuel from food eaten before activity to keep you going
Epinephrine and norepinephrine
123
Produced by adrenal gland under stressful situations (prolonged exercise), also used as an anti inflammatory (activated cells)
Cortisol
124
Breaks down proteins from cells and turn them into amino acids then sends to liver to produce glucose
Cortisol
125
Timing guidelines for athletes
Aim for consistency
Go for quality
Tune into timing
126
Taken 15 minutes before exercise
CHO
127
What does exercise increase the need for in our bodies
Energy
128
Who regulates supplements
Food and drug administration
129
When is a vitamin supplement a good idea for an athlete?
If they are not consuming a good diet
130
Exercise causes what mineral to be retained in our bones
Calcium
131
When did the NCAA ban the use of creatine
August 2000
132
Why has the FDA banned the use of ephedrine
It can cause heart attack, stroke, tachycardia, coma, convulsions, fever, hypertension, and respiratory depression
133
Which herb is an antibiotic and an antifungal
Garlic
134
What hormone is released when your body has high levels of blood glucose
Insulin
135
Slowly digested, do not eat close to exercise
Fat
136
Beneficial when taken with CHO before exercise
Protein
137
During exercise you should consume this to reduce risk of injury and preserve protein
CHO
138
Intake of this during resistance training is promising to reduce tissue breakdown
Protein
139
This is not beneficial during exercise
Fat
140
This restores energy after a workout and helps with immunity, decreases muscle breakdown
CHO
141
Eat this for immediate recovery after exercise
1-1.5 g/kg of CHO
142
How much protein should you eat after exercise?
.1 to .2 of your body weight so it limits muscle breakdown and promotes muscle building
143
When should you eat dietary fat?
At snacks and meals away from training
144
How do you convert to a kg?
Lb/2.2
145
How do you find how many grams of protein you need daily?
1 ounce = 7 grams protein
| 16 ounces in a pound
146
How do you find the basal metabolic rate for a male?
66.5 + (13.8 x W) + (5 x H) - (6.8 x A)
147
How do you calculate centimeters?
Inches x 2.5
148
How do you find the basal metabolic rate for a female?
65.1 + (9.6 x W) + (1.9 x H) - (4.7 x A)
149
Very light activity
BMR x 1.2
150
Light activity (walking, playing piano)
BMR x 1.4
151
Moderate activity (fast walking, dancing, light weight training)
BMR x 1.6
152
Heavy activity (swimming, running, basketball)
BMR X 1.8
153
Very heavy activity (rowing, climbing, intense weight training)
BMR X 2.0
154
How do you find a persons predicted max HR
220- age
155
What is the target heart range
70-85%
So to find MHR x .7 for the lower range and MHR x .85 for upper range
156
Body weight x percentage of body fat =
Fat weight
157
Body weight- body fat
Lean body weight
158
Carbohydrate recommendation
55-60%
159
Fat recommendation
25-30%
160
Protein recommendation
15-20%
161
Vitamin A deficiency
Night blindness, dry skin, growth failure
162
Vitamin E deficiency
Breakage of rbcs leading to anemia
163
Vitamin D deficiency
Rickets in kids (defective bone formation leading to deformed bone)
164
Vitamin K deficiency
Increased bleeding time
165
B1 (thiamin) deficiency
Lack of energy, nerve problems
166
B2 (riboflavin) deficiency
Dry skin, cracked lips
167
B3 (niacin) deficiency
Skin problems, diarrhea, depression
168
B6 deficiency
Poor growth, anemia
169
B12 deficiency
Neuro problems, anemia
170
Folate (folic acid) deficiency
Anemia
171
Vitamin C (ascorbic acid) deficiency
Scurvy, swollen joints, bleeding gums, fatigue, bruising
172
Calcium deficiency
Osteoporosis
173
Copper deficiency
Anemia
174
Magnesium deficiency
Weakness, muscle pain, poor heart function, osteoporosis
175
Phosphorus deficiency
Rarely seen
176
Iron deficiency
Anemia
177
Zinc deficiency
Skin problems, delayed development, growth problems
178
Fruit/Vegetables key consumer message
Make half your plate fruits and veggies
179
How much fruit is needed for boys and girls
Girls: 1.5 cups
Boys: 2 cups
180
Three illnesses fruit can help prevent
Heart disease, obesity and type 2 diabetes
181
How much veggies are needed for boys and girls
Girls: 2.5 cups
Boys: 3 cups
182
Three diseases vegetables prevent
Heart disease, heart attack, stroke
183
Grains consumer message
Make at least half your grains whole grains
184
Grains needed amount
Girls: 6 oz
Boys: 8 oz
185
Protein message
Go lean
186
Amount of protein needed
Girls: 5 oz
Boys: 6.5 oz
187
Benefits of eating 8 oz of seafood per week
Reduce risk of heart disease
188
Dairy key message
Switch to fat free or low fat milk
189
How much dairy is needed
3 cups
190
Why is it important to make fat free or low fat choices for dairy
Foods high in saturated fat and cholesterol can rise bad cholesterol levels and increase risk for coronary artery disease
