test 1 Flashcards
(105 cards)
1
Q
how many essential amino acids are there?
A
9
2
Q
how many essential amino acids are there?
A
9
3
Q
how many nonessential amino acids are there?
A
11
4
Q
why are proteins important?
A
involved in growth and repair of body tissues
5
Q
why are lipids important?
A
provide structure to body tissues (such as nerves and cell membranes)
6
Q
what are the water soluble vitamins?
A
B and C
7
Q
what are the bat soluble vitamins?
A
A E D K
8
Q
what are minerals?
A
micronutrients composed of elements other than carbon important for structural, electrical, and chemical roles in the body
9
Q
what are the major minerals?
A
potassium, calcium, sodium, chloride, etc.
10
Q
what is the daily requirement for major mineals?
A
> 100mg/day
11
Q
what is the daily requirement for minor minerals?
A
12
Q
3 main functions of water
A
temperature regulation
lubrication
transport
13
Q
how does the body provide energy for itself?
A
carbs, fats, and proteins are metabolized to form ATP
14
Q
RDA
A
recommended dietary allowances
15
Q
DRI
A
dietary reference intakes
16
Q
what is an RDA?
A
measurement of nutrient intake that will meet the needs of about 97% of a particular population
17
Q
EAR
A
estimated average requirement
18
Q
what is an EAR?
A
meets the nutrient needs of 50% of a particular population
19
Q
AI
A
adequate intake
20
Q
what is an AI?
A
target intake level of a nutrient based on peoples estimated dietary intake
21
Q
UL
A
upper intake
22
Q
what is a UL?
A
higher nutrient intake than this would be harmful
23
Q
replaces nutrients that were lost in processing of the food
A
enrichment
24
Q
adds nutrients not originally present in the food
A
fortification
25
what are the goals for the "Dietary Guidelines for Americans"?
1) balance calories to manage weight
2) reduce the intake of salt, harmful fats, cholesterol, grains, alcohol
3) increases the intake of fruits veggies whole grains, seafoods, low fat milk products
4) build healthy eating patterns
26
what must a food label include?
```
statement of identity
net contents
manufacturer information
ingredient list
nutrition facts panel
```
27
what is included on the nutrition facts panel?
```
serving size information
total calories
calories from fat
carbs and protein content
vitamin and mineral info
precent daily values
```
28
why are percent daily values useful?
the %DV can be used to compare the nutrients density of product
29
what should be some considerations when developing a nutrition plan for an athlete?
```
health history
energy demands of the sport
total weekly training and competition time
living arrangements
access to food
travel schedules
likes and dislikes
```
30
how many nonessential amino acids are there?
11
31
why are proteins important?
involved in growth and repair of body tissues
32
why are lipids important?
provide structure to body tissues (such as nerves and cell membranes)
33
what are the water soluble vitamins?
B and C
34
what are the bat soluble vitamins?
A E D K
35
what are minerals?
micronutrients composed of elements other than carbon important for structural, electrical, and chemical roles in the body
36
what are the major minerals?
potassium, calcium, sodium, chloride, etc.
37
what is the daily requirement for major mineals?
> 100mg/day
38
what is the daily requirement for minor minerals?
39
3 main functions of water
temperature regulation
lubrication
transport
40
how does the body provide energy for itself?
carbs, fats, and proteins are metabolized to form ATP
41
RDA
recommended dietary allowances
42
DRI
dietary reference intakes
43
what is an RDA?
measurement of nutrient intake that will meet the needs of about 97% of a particular population
44
EAR
estimated average requirement
45
what is an EAR?
meets the nutrient needs of 50% of a particular population
46
AI
adequate intake
47
what is an AI?
target intake level of a nutrient based on peoples estimated dietary intake
48
UL
upper intake
49
what is a UL?
higher nutrient intake than this would be harmful
50
replaces nutrients that were lost in processing of the food
enrichment
51
adds nutrients not originally present in the food
fortification
52
what are the goals for the "Dietary Guidelines for Americans"?
1) balance calories to manage weight
2) reduce the intake of salt, harmful fats, cholesterol, grains, alcohol
3) increases the intake of fruits veggies whole grains, seafoods, low fat milk products
4) build healthy eating patterns
53
what must a food label include?
```
statement of identity
net contents
manufacturer information
ingredient list
nutrition facts panel
```
54
what is included on the nutrition facts panel?
```
serving size information
total calories
calories from fat
carbs and protein content
vitamin and mineral info
precent daily values
```
55
why are percent daily values useful?
the %DV can be used to compare the nutrients density of product
56
what should be some considerations when developing a nutrition plan for an athlete?
```
health history
energy demands of the sport
total weekly training and competition time
living arrangements
access to food
travel schedules
likes and dislikes
```
57
what happens to food after it is ingested?
digestion, absorption, transport, assimilation/energy production
58
name the 3 salivary glands
parotid
sublingual
submandibular
59
why is saliva important?
it moistens food and contains enzymes
60
what are the major secretions of the stomach?
hydrochloric acid
pepsinogen
mucus
gastrin
61
churned up food and secretions
chyme
62
what is the function of the pyloric sphincter?
allows chyme to intermittently pass front the stomach to the small intestines
63
how long is food generally in the stomach?
1 hour
64
what are the 3 segments of the small intestine?
duodenum
jejunum
ileum
65
describe the basic progression of digestion in the 3 segments of the small intestine
duodenum- majority of digestion
jejunum- little digestion and mostly absorption
ileum- absorption
66
how does the small intestine have such a large surface area?
villi and microvilli lining the interior
67
though little absorption takes place in the colon, what is absorbed there?
```
water
sodium
chloride
potassium
vitamin k
```
68
name 3 mechanisms of nutrient transport
passive diffusion
facilitated diffusion
active transport
69
what nutrients are transported through passive diffusion?
fats, fat soluble particles, oxygen, Co2, alcohol and water
70
which modes of nutrient transportation do not require energy?
passive diffusion and facilitated diffusion
71
describe facilitated diffusion
particles, like fructose, need a carrier protein in order to move across a membrane on a concentration gradient
72
describe active transport
requires both a transporter and energy and can go against a concentration gradient
73
what molecules are actively transported?
glucose and galactose
74
4 classifications of CHO
monosaccharide
disaccharide
oligosaccharide
polysaccharide
75
what is the most important monosaccharide for the body?
glucose
76
maltose
glucose + glucose
77
sucrose
glucose + fructose
78
lactose
glucose + galactose
79
where is glucose first transported to ?
the liver -- hepatic portal
80
what signals the uptake of blood glucose?
insulin
81
what are the final fates of carbs?
storage as glycogen in the muscle and liver
conversion to fat and stored in adipose tissue
energy (ATP)
82
most dietary fat is in the form of _____
triglycerides
83
what secretions of the stomach help lipid digestion?
gastric lipase
84
what secretions of the small intestines help lipid digestion?
bile
pancreatic lipase
micelle formation
85
how and where are fats absorbed?
passive diffusion in the small intestines
86
what are lipoproteins?
a triglyceride and its protein carrier
87
chylomicrons
lipoproteins + fats
88
describe fat transportation through the lymph system
chylomicrons are sent to the neck veins via the thoracic duct and then emptied into the blood
89
enzyme that breaks triglycerides int eh chylomicrons into free fatty acids and glycerol
lipoprotein lipase
90
final fate of fats
storage as adipose until used for energy
91
what are the stomach secretions that are needed to digest proteins
HCL (denature)
| pepsin (breakdown into small chains)
92
what are the small intestines secretions that are needed to digest proteins
proteases
| peptidases
93
where and how are proteins digested?
facilitated diffusion, but mostly active transport in the small intestine
94
describe the transport of proteins
transported through the blood with carriers, and becomes part of the amino acid pool
95
why can protein supplements be a concern?
the over consumption of single AA's can interfere with the absorption of other AA
96
what do fat soluble vitamins need in order to be absorbed? why is this significant?
packaged with dietary fat. if you are taking a fat soluble vitamin supplement you need to consume it with a fatty food
97
what are the 3 energy systems?
phosphagen
anaerobic energy system
aerobic energy system
98
which energy system yield ATP the fastest?
phosphocreatine system
99
which energy system yields the most ATP?
aerobic system (kreb cycle and ETC)
100
where does the phosphocreatine process happen?
cytosol
101
where does glycolysis take place?
cytosol
102
true or false: all macronutrients can be broken down into substrates for aerobic metabolism?
true
103
the aerobic energy system is also called
oxidative system
104
adequate carbohydrate intake spares
muscle mass
105
true or false: it is rare but in some cases it may be appropriate for an athlete to be on a low carb diet
false! needed for energy and muscle depletion may occur without adequate CHO
