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BOC studying > Prentice Ch. 5 - Nutrition and Supplements > Flashcards

Prentice Ch. 5 - Nutrition and Supplements Flashcards

1
Q

Nutrition

A

“the science of the substances in food that are essential to life”

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2
Q

the three major functions of nutrients

A
  1. growth
  2. repair
  3. maintenance

“of all tissues”

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3
Q

the 6 classes of nutrients

A
  1. carbohydrates
  2. proteins
  3. fats
  4. vitamins
  5. minerals
  6. water
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4
Q

Macronutrients

A

carbs
proteins
fats

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5
Q

micronutrients

A

water
minerals
vitamins

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6
Q

essential nutrient

A

has to be supplied by diet, body can’t make it

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7
Q

Dietary recommendations for macronutrients

A
  • carbohydrate = 55% - 60%
  • fat = 25% - 30%
  • protein = 15% - 20%
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8
Q

Sugars (carbohydrates)

A
  • classified as simple sugars or complex (starch and most forms of fiber)
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9
Q

monosaccharides

A
  • single sugars
  • found in most fruits, syrups, and honey
  • glucose (blood sugar)
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10
Q

disaccharides

A
  • combination of two monosaccharides
  • lactose (milk sugar)
  • sucrose (table sugar)
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11
Q

total caloric intake of sugar should be

A

15%

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12
Q

Starches

A
  • complex carbohydrates
  • chains of glucose units that get broken down for energy
  • rice, potatoes, and breads
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13
Q

Fiber

A
  • forms the structural parts of plans and is not digested by humans
  • passes through the intestinal tract and adds bulk
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14
Q

soluble fiber

A
  • gums
  • pectins
  • oatmeal
  • legumes
  • some fruits
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15
Q

cellulose

A
  • insoluble

- whole-grain breads and bran cereals

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16
Q

recommended amount of fiber in the diet is…

A

25 grams per day

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17
Q

Fats

A

represents approx. 40 to 50 percent of the total caloric intake
- intake SHOULD be limited to less than 30% of total calories per day

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18
Q

amino acids

A
  • basic units that make up proteins

- most of them can be produced as needed in the body

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19
Q

proteins in diet

A
  • a diet that contains large amounts of protein will not support growth, , repair, and maintenance of tissues if the essential amino acids are not available in the proper proportions
  • athletes consume more than twice the amount of recommended protein
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20
Q

Fat-soluble vitamins

A
  • A, D, E, & K

- found in fatty portions of food and oils

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21
Q

water- soluble vitamins

A
  • vitamin C (ascorbic acid)

- B complex vitamins (thiamin, riboflavin, niacin, B6, folate, B12, biotin, and pantothenic acid

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22
Q

what regulates the metabolism of carbs, proteins and fats to obtain energy?

A 
thiamin
riboflavin
niacin
biotin
pantothenic acid
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23
Q

Antioxidants

A
  • may prevent premature aging, certain cancers, heart disease, and other health problems
  • vitamins C, E and beta-carotene
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24
Q

Minerals

A
  • more than 20 mineral elements have a role in body functions and most be supplied in the diet
25
Q

Magnesium

A

needed in energy supplying reactions

26
Q

sodium and potassium

A

are important for the transmission of nerve impulses

27
Q

Water

A

accounts for 60% of the body weight

- should be drinking a minimum of 2.5 L/day

28
Q

Electrolyte requirement

A
  • sodium
  • chloride
  • potassium
  • magnesium
  • calcium
  • they maintain the balance of water inside and outside the cells
29
Q

EARs

A
  • estimated average requirements
  • average daily nutrient intake levels estimated to meet the requirements of half the healthy individuals in a particular age group
30
Q

AI

A
  • adequate intake
  • recommended average daily intake level based on experimentally developed estimates of nutrient intake that are used when the RDA cannot be determined
31
Q

AI for calcium

A
  • for young adults is 1000 mg
32
Q

Lactase deficiency

A
  • difficulty digesting dairy products
33
Q

Iron supplements

A
  • iron is needed to properly form hemoglobin
34
Q

anemia

A

lack of iron

- o2 carrying capacity ability of the RBC is reduced so muscles cannot obtain enough o2 to generate energy

35
Q

Two types of creatine

A

free creatine

phosphocreatine

36
Q

Phosphocreatine

A
  • stored in skeletal muscle and is sued during anaerobic activity to produce ATP with the assistance of the enzyme creatine kinase
  • oral supplements may enhance muscular performance during high-intensity resistance training
  • **its banned in 2000 by the NCAA
37
Q

Are Herbal supplements regulated

A

No

38
Q

Is Caffeine a drug?

A

according to the Olympic officials

- if present in drug test must be under levels of five or six cups of coffee

39
Q

Lactovegetarians

A

individuals who consume milk products along wit plant foods

- look for low iron and zinc levels

40
Q

ovolactovegetarians

A

people who consume dairy products and eggs in their diet along with plant foods
- can be hard to obtain enough iron

41
Q

semivegetarians

A

people who consume animal products by exclude red meats

- usually adequate

42
Q

Pre-event nutrition

A
  • should be ingested in the days prior to event
  • maximize carbohydrate stored in the muscles as well as blood glucose
  • suggestion is that the athlete consumes carbohydrates 3 to 4 hours before practice or competition
43
Q

Glycemic index

A

indicates how much different types carbohydrate effect blood glucose levels
- consuming foods that have a low to medium GI prior to an event is recommend because they produce only small fluctuations in blood glucose and insulin levels

44
Q

Recommendations for restoring muscle glycogen after exercise

A
  • consuming carbohydrates t restore supplies of muscle glycogen as soon as possible after the work out to maximize recovery between sessions (less than 8 hrs post exercise)
  • 0.45 to 0.55 grams of carbs per pound of body weight for each of the first 4 hours after exercise or until they eat their next large meal
  • pasta, potatoes, oatmeal, sports drinks
45
Q

Low-carbohydrate diets

A
  • carbohydrate restriction also increases the levels of glucagon, which is a hormone that causes body fat to be burned and aids in removing cholesterol deposits in the arteries
46
Q

Glycogen supercompensation

A
  • by reducing training for at least 48 hours before the competition, the athlete can eliminate any metabolic waste products that may hinder performance
47
Q

high- carbohydrate diet

A
  • restores glycogen levels in muscle and the liver

- this is called glycogen supercompensation

48
Q

Body Composition

A
  • both fat and non fat components of the body
  • college age female has between 20 and 25% body fat
  • males have 12-15%
  • should not go under 3% for men and 12% for women
49
Q

Obesity

A

excessive amount of body fat

  • overweight is ok as long as person is not overfat
  • females shouldn’t be over 30%
  • males shouldn’t be over 20%
50
Q

Bioelectrical Impedance

A

this method predicts the percent of body fat by measuring bioelectrical impedance. it measures the level of hydration. if the body is dehydrated the measurement will tend to overestimate percent body fat relative to measurements taken when there is normal hydration

51
Q

Positive caloric balance

A

weight gain

52
Q

negative caloric balance

A

weight loss

53
Q

Minimum caloric intake

A

should not go below 1000 to 1200 calories for females

and 1200 to 1400 for men

54
Q

weight loss

A
  • most efficient method of decreasing the percentage of body weight that is fat is though some combination of diet and exercise
  • goal should be to lose 1.5-2 lbs per week
  • weight loss of 4-5 lbs a week could mean dehydration
55
Q

weight gain

A

the recommended rate of weight gain is approximately 1 to 2 week

56
Q

Bulimia Nervosa

A
  • typically gorges herself with thousands of calories after a period of starvation and the purges herself though induced vomiting and further fasting or though the use of laxative or diuretics
  • white middle class female, perfectionistic, obedient, over complaint, highly motivated, successful academically, well like by her peers and a good athletic
  • purge eating can cause stomach rupture, disruption of the heart rhythm and liver damages
57
Q

Anorexia Nervosa

A
  • extremely thin, sees self as fat
  • usually dies from this
  • hyperactive, engaging in excessive amounts of exercise, highly secretive
  • early intervention
58
Q

Anorexia Athletica

A
  • exhibit a variety of signs including disturbance of body image, a weight loss greater then 5% of body weight, GI complaints, menstrual dysfunction, primary amenorrhea
59
Q

Female Athlete Triad Syndrome

A
  • potentially fatal
  • eating disorder (bulimia, anorexia)
  • amenorrhea
  • osteoporosis (bone that is lost may not be regained)

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