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Nutrition Midterm
Module 1 (Chapters 1-3)
| Question | Answer |
|---|---|
| Name the 5 components of Health Related Fitness | Body composition, flexibility, muscular endurance, muscular strength, CV fitness |
| Defined as physical inactivity proving to be the primary cause of developing most chronic diseases | Sedentary Death Syndrome |
| The PA Guidelines for adults | 150 mins mod or 75 min vig. of aerobic activity/week and RT at least twice working on all major muscle groups/week |
| Resting, Moderate and Vigorous exercise intensity levels in METs | Resting- 1 MET Moderate: 3-6 MET Vigorous: > 6 MET |
| What aspects of bodily functions does nutrition study? (5) | Ingestion, digestion, absorption, transport and metabolism |
| Defined as the substance within food that performs psychological or biochemical functions in the body | Nutrient |
| Name the 6 essential nutrients in the body | Carbs, fats, proteins, water, vitamins, minerals |
| Primary sources of providing energy for metabolism | Carbs and Fats |
| Primary source of promoting growth and development by building/repairing body tissue | Protein |
| 2 key components of fitting all types foods in a healthy diet approach | Consume in moderation and combine w/ exercise |
| An approach of balancing food w/ PA to maintain/improve body weight | Healthy Prudent Diet |
| What types of foods are rich in carbs and fibers according to HPD? | Plant foods, whole-grains and legumes |
| What are the fat recommendations according to the HPD? | Mod total fat but low in saturated and trans fat |
| Name the 5 components of Sports Related Fitness | Strength, power, speed, endurance and sport specific motor skills |
| What are the 4 goals of sports nutrition? | Promote health, promote adaptations to training, recover quickly and perform optimally |
| What types of nutrients do athletes consume improper amounts of? | Carbs- Not enough and Bad Fats- Too much |
| What aspects of food intake can be modified in order to optimize performance? | Type, amount, composition and timing |
| Techniques or substances used to enhance performance beyond training | Ergogenic Aids |
| What aspects of fitness are nutritional ergogenic aids intended to improve? | Increase physical power, mental strength or mechanical edge |
| Why would an athlete use a carb supplement? | Increase absorption, storage and utilization during exercise |
| Why would an athlete use a protein supplement? | Stimulate muscle growth and strength development |
| Supplements should not be used for well-nourished athletes but may be beneficial for those with what? | Nutrient deficiencies |
| Nutrition deceitfully promoted by fake practitioners that encourage worthless products and may make claims on food labels that hold little/no scientific evidence are defined as what? | Nutritional Quackery |
| Promising good quick improvement, sponsored by star athletes, promise the impossible or studies based off a single study are generally good indicators of what? | Nutritional Quackery |
| Method of research used to study large populations to find relationships between variables | Epidemiological Research |
| What types of research provide strong evidence of findings? | Reviews and Meta-analyses |
| Defined as physical activity that is not planned exercise | Leisure Time Physical Activity (LTPA) |
| Measures the energy needed to process food and maintain internal body temp, 2-10% of TDEE | Thermogenesis (TEF) |
| Muscles use this substance for energy during exercise. A more fit person has a larger capacity of storage | Glycogen |
| A supplement or nutrient that has proven to be beneficial | Nuetraceutical |
| Defined as nutrients the body needs from an outside source because it cannot produce them on its own | Essential nutrients |
| Nutrients that provide energy and support growth/development of body tissue (Name them) | Macronutrients (Carbs, proteins, fats and water) |
| Nutrients that are used to regulate metabolic processes (Name them) | Micronutrients (Vitamins and Minerals) |
| The 3 checks when determining nutrient recommendations | 1. Amount that prevents nutrient deficient disease 2. Amount that may reduce risk of health problems 3. Amount that may increase health risks |
| Part of the Dietary Reference Intake, this recommends the avg daily intake to meet nearly all nutrient intake requirements for healthy individuals | RDA |
| A range of intakes for energy sources that is associated with a reduced risk of chronic disease and provides the essential nutrients needed | Acceptable Macronutrient Distribution Range (AMDR) |
| Highest level of intake that will impose no health risks | UL (Tolerable Upper Intake Level) |
| What 3 things will a Balanced Diet ensure? | Support muscle growth/development, regulate metabolic processes and provide adequate energy for weight control |
| AMDR for carbs and their primary sources | 45-65% (Grains, Veggies, Fruits) |
| AMDR for fats and their primary sources | 20-35% (Proteins and Dairy) |
| AMDR for proteins and their primary sources | 10-12% (Up to 35% for athletes and adolescents) (Plant sources, fish, poultry, lean meats and dairy products) |
| This system provides groups of food that contain similar amounts of cals, carbs, fats and proteins that can be used to create a balanced diet for all individuals | Food Exchange |
| Defined as the relative proportions of essential nutrients compared to calories | Nutrient Density |
| Sugar should account for what % of your DV? | Less than 5% |
| The primary deficiency concern for vegetarians? | Protein |
| Why must vegetarians consume a wide variety of veggies to gain adequate protein levels? | Less nutrient dense and not all plants contain essential AA |
| Best source of nuetraceuticals? | Natural-plant foods |
| Tells you how much of a nutrient should make up your daily caloric intake, based on a 2,000 cal diet | Daily Value (DV) |
| An illness onset by food intake that occurs 24 hours after consumption and can result in a temperature spike | Food Infection |
| An illness onset by food intake that occurs hours after consumption and does not result in a temperature spike | Food Poisoning |
| Why might additives be in food? | Add flavor, enhance color, improve texture and preserve food |
| Dietary guidelines almost all athletes should follow that will provide adequate nutrient intake | Healthy Prudent Diet |
| Seen when the body makes adjustments in its energy systems during training to become more effective | Chronic Training Effect |
| Composition and timing of precompetition meal in order to provide adequate energy in blood and muscles for prolonged exercise performance | High in carbs but low-mod in protein 3-4 hours before |
| Post-competition meal to promote recovery | Balanced diet, simple sugars may help replenish glycogen |
| What may be taken before, during or after exercise that can be used to replenish carbs and electrolytes | Sports Drinks |
| Women are more likely to experience deficiencies of which nutrient? | Iron |
| Meals high in which nutrient lead to impaired blood flow | Fat |
| According to Atkins Diet, which nutrient is low in fiber (thus allows high consumption without getting full) and is absorbed quickly which leads to increased BS and insulin response, where the insulin turns calories into fats | Bad Carbs |
| According to Atkins Diet, which nutrient is high in fiber (thus fills you up before intake of too many cals) and has a slow absorption rate so it avoids a rise in BS | Good Carbs |
| An example of "good fats" due to their reduction in the risk of heart disease? | Omega 3's |
| A proposed diet that is high in disease causing substances, low in disease prevention substances and lowers the blood flow to the heart | Atkins Diet |
| An optimal diet is low/high in which type of carbs? | Low- Simple and High- Complex |
| This method measures PA levels based on the amount of oxygen consumed | METs |
| The most common measure of energy, equal to 1 g raising the temp of 1 g of water 1 degree C | Calorie |
| Energy in the body available for immediate use | ATP |
| The largest amounts of energy in the body are which nutrient and in what form are they stored? | Fats; Triglycerides |
| Energy system for immediate use of energy, used for 1-10 sec. of max anaerobic power because it does not use oxygen to produce ATP | ATP-PCr (Phosphagen) System |
| Energy system used to replenish ATP with glucose for 30-120 seconds of anaerobic exercise | Lactic Acid Energy System |
| The use of oxygen for glucose replenishment of ATP | Aerobic Glycolysis |
| Produced as insufficient energy for ATP when glycolysis surpasses mitochondria levels, thus becoming anaerobic glycolysis, and may lead to fatigue | Lactic Acid |
| Energy system for moderate levels of exercise longer than 3 mins that produces large quantities of ATP which uses aerobic processing of Carbs and Fats for energy | Oxygen Energy (Aerobic) System |
| Use of oxygen to transform fats into ATP to be used as energy production at lower intensities of exercise | Beta Oxidation |
| Constructive metabolism that builds up muscle | Anabolism |
| Destructive metabolism that breaks down complex body components into simpler ones | Catabolism |
| Defined as how rapidly the body uses its energy stores | Metabolic Rate |
| Energy needed to support organ activity in a resting state, accounts for 40-50% of TDEE | BMR |
| BMR + EE for eating and muscle action, accounts for 20-30% of TDEE | RMR |
| Type 1 muscle fibers used for muscle contractions for aerobic capacity/power | Slow Twitch |
| Type 2 muscle fibers used for anaerobic power | Fast-Twich |
| The point at which metabolism shifts to the use of Lactic Acid Energy System during exercise | Lactate Threshold |
| The highest amount of oxygen consumed during exercise, used to measure EE during exercise | VO2Max |
| Defined as intense training w/ short recovery period that leads to physical and mental illness | Overreaching |
| Main energy source for low intensity exercise | Fats |
Created by:
hameister