Chapter 4: Nutrition
Quiz yourself by thinking what should be in
each of the black spaces below before clicking
on it to display the answer.
Help!
|
|
||||
|---|---|---|---|---|---|
| Composition of protein? | 20 amino acids
🗑
|
||||
| time for muscles glycogen to be fully restored? | 24 hours
🗑
|
||||
| Carb intake for people workin gout every other day? | 55-65%
🗑
|
||||
| Adequat intake? | the recommended daily intake -- only when RDA cant be determined
🗑
|
||||
| Adult protein requirements? | .8 to 1.0 grams per kilogram (2.2 pounds per kio) of body weight
🗑
|
||||
| What is anemia? | iron deficiency
🗑
|
||||
| Which nutrients are classified as antioxidants | Vitamincs C & E, selenium, sulfur, and betacarotene
🗑
|
||||
| what ar ethe athlete protein requriements? | 1.2 to 1.8 grams per kilogram of bodyweight.
🗑
|
||||
| what nutrient BEST replensies glycogen stores immediately after high-intensity exercise? | baked potato
🗑
|
||||
| what are the calculations of carb intake? | 4-5 grams per kilogram of body weight (1.8 -2.7 grams per pound)
🗑
|
||||
| what is carbohydrate loading? | Technique used to double glycogen stores in the muscle
🗑
|
||||
| what is the most important nutrient for exercising muscles | carbohydrates
🗑
|
||||
| what are vegtable fats that act like saturated fats & raise cholesterol? | Coconut and palm oil
🗑
|
||||
| What are complete proteins? | proteins that contains all essential amino acids; animal based
🗑
|
||||
| what are teh draw backs of carb loading? | 1. reduced intake causes low blood sugar and ketoses 2. intense training -- injury
🗑
|
||||
| what are the effeects of low fat high carb diet? | more glycogen for muscles; more power and speed
🗑
|
||||
| what are the effects of trans fatty acids? | they raise cholesterol even higher than satuarated fats
🗑
|
||||
| what are the effects of excess protein consumption | leaches away calcium, compromises carb/glycogen stores, increases fat
🗑
|
||||
| ergogenic acids? | the use of vitamins and minerals to enhance metobic reactions
🗑
|
||||
| what are essential amino acids? | compounds the body can't make for itself; building bloacks of carbs and vitamins
🗑
|
||||
| estimated average requirement? | daily intakesmeets half for individual in a given group
🗑
|
||||
| fat soluble vitamins? | too much can lead to toxicity..... stored by the body
🗑
|
||||
| findings of classic study on carb loading? | 1. low carb supported 1 hourof exercise until exhaustion 2. normal carb suppoted 115 minutes 3. high carbs 170 minutes.
🗑
|
||||
| what are the fluid replacement guidlines? | 2-3 cups per pounds lost; drink before you get thirsty; keep dring after thirst is quenched.
🗑
|
||||
| Number of calories in 1 gram of carboydrate and protein? | FOUR
🗑
|
||||
| free radicals? | oxygen molecule with a single electron
🗑
|
||||
| what is the function of iron? | it is essential to the formation of hemoglobin
🗑
|
||||
| HDL ? | High Density lipoproteins; GOOD cholestoral; Greater than 40 mg/dL; more protein; remove bad cholestoral; increase with moderate to vigorous execise.
🗑
|
||||
| high-glycemic foods are? | carbs that quickly empty into the bloodstream; raise blood glucose and insulin & support glycogen synthese; good to eat after exercise.
🗑
|
||||
| what is hydrogenation? | the process of breaking down bonds in unsatuated fats and making them solid?
🗑
|
||||
| what is the hypercaliuric effect? | excretion of excess calcium in the urine; loss from bones
🗑
|
||||
| hypoglycemia | low blood sugar
🗑
|
||||
| what is the impact on typical diet of MyPyramid? | 1. increase fruit, veggie,whole grains = more vitamins, minerals and fiber 2. decrease satuated fats/trans fats & cholestorol 3. balance caloric intake with activity level to promote healthy weight
🗑
|
||||
| what are incomplete proteins. | missing some essential amino acids: Plant based
🗑
|
||||
| low-density lipoprotein levels can be lowered by? | increased intake of monounsaturated and polyunsaturated fats
🗑
|
||||
| what is ketosis? | increased blood acids
🗑
|
||||
| LDL? | low density lipoproteins; bad cholesterol; <100 mg/dl; lower wth exercise, wieghtloss, more monounsatuated & poly unsaturated fats and lower total calories consumed
🗑
|
||||
| what are types of minerals | Macro and Trace
🗑
|
||||
| what are the major clases of vegetarians | vegan & lacto-ovo (eat egg & dairy)
🗑
|
||||
| what are the major of functions of carbohydrates? | source of energy and fiber
🗑
|
||||
| what are the major functions of fat? | energy storage; provides essential fatty acids; supports skin and hormone functions;transports fat soluble vitamins; most imporant fuel for light to moderate intensity exercise
🗑
|
||||
| major functions of minerals? | hormone and nerve impulse components;Regulate muscle contractions & heart rythem; build tissues; comprise hemoglobine and hormones.
🗑
|
||||
| major functions of protien? | build & repair tissue
🗑
|
||||
| major functions of vitamins? | help release energy from food
🗑
|
||||
| major function of water? | 605 of body -- cant be stored or conserved
🗑
|
||||
| myPyramid food Guidence system | 1. daily physical activity 2. moderation 3. personalization -food/amount by age, sex activity level 4. proportionality: % each group daily 5. variety 6. gradual improvement - small daily steps to improve habits
🗑
|
||||
| NCEP | National choleseraol education program: total <200
🗑
|
||||
| How many calories are in 1 gram of FAT | NINE
🗑
|
||||
| what are some nutrient people usually dont get enough of? | folate, vitamin B^, antioxidants, calcium , zinc
🗑
|
||||
| osteoporosis risk factors | post-menopause; calcium intake; activity level
🗑
|
||||
| Phytochemicals; | plant chemicals from fruits, veggies, spices, herbs, beans, grains and seeds
🗑
|
||||
| principle functions of carbohydrates? | 1. primary energy sourse 2. brain/CNS function 3. helps body use fat more efficiently
🗑
|
||||
| Protein: | helps to synthesize hormones, enzymes, and antibodies
🗑
|
||||
| six major classes of nutrients? | protein, carbohydrates, fats, vitamins, minerals, water
🗑
|
||||
| recommended calcium intake? | pre-menopausal: 1,000 mg post menopouasal 1,500mg.
🗑
|
||||
| Recommended iron intake? | eat meat; combo veggies and protein; enriched fortificed cereals and pastas; leafy greens/legumes, whole grains
🗑
|
||||
| Recommendations regarding amino acid supplementaions? | Discourage; can cause toxicit, amino acids imbalance; deficiency in protein nutrients if used to replace protein
🗑
|
||||
| recomendations regarding vitamin supplements | not needed with a balanced diet
🗑
|
||||
| recommendations regarding sports drinks | 5-10% carbohydrate concentrations
🗑
|
||||
| Recommended Daily Allowance (RDA) | Nutrient leveles recommended by the FOod and Nutrition Board of the National Academy of Sience; Designed to meet the needs of the same age and gender; average daily intake for health
🗑
|
||||
| Recommended nutrient intakes; | Protein: 50-70g 12-20% total calories CARBS: 125-400g 5565% total calories;FAT: 30-65g 25-305 total calories; vitamins and minerals; per RDA WATER 2-3qt/8-12 cups daily
🗑
|
||||
| Revised method of carb loading; | gradual reduction of exercise duration and increase of carb intake
🗑
|
||||
| Role of vitamins and minerals | serve as coenzymnes in metobolic reactions that release energy, transport/consume oxygen and maintain cell integrity.
🗑
|
||||
| Saturated fatty acids? | carries maximum # of hydrogen atoms
🗑
|
||||
| # of calories in 1 gram of alcohol | SEVEN
🗑
|
||||
| What is the primary fuel for exercise | Stored carbs or glycogen
🗑
|
||||
| Symptoms of oversupplementation | Diarrhea, vomitting, skin rash, general malaise
🗑
|
||||
| Tolerable upper intake level? | Maximum daily intake
🗑
|
||||
| Triglycerides | bulk of dietary fat; glyceral + 3 fatty acids
🗑
|
||||
| USDA DIETARY GUIDLINES; | 1. consume adequate nutrition within calorie limits 2. promote weight management 3. incorporate physical activity 4. fruits veggies low/non fat dairy 5. appropriate fats 6 fiber rich carbs-fruits veggies whole grains 7. balance sodium and potassium
🗑
|
||||
| MORE USDA DIETARY GUIDLINES | 8. limite alcohol 9. food safty
🗑
|
||||
| USDA guideline adjustment for increased physical activity. | increase carbs to 65% of total intake
🗑
|
||||
| Approx 60% of the body is compoed of what major nutrient | WATER
🗑
|
||||
| What are the types of vitamins | water and fat soluble
🗑
|
||||
| Water soluble vitamins? | Are not stored by the body BUT mega doses can cause toxicity
🗑
|
||||
| Way to combine incomplete protein to create complete protein? | 1. incomplete + incomplete (rice & beans; peanut butter & bread) 2. incomplete + complete (cearal and milk)
🗑
|
||||
| way to wean from excessive supplements: | gradually replace with food nutrients
🗑
|
||||
| way to monitor fluid levels? | weigh-in pre and post exercise 2. check color of urine dark = need fluids.
🗑
|
Review the information in the table. When you are ready to quiz yourself you can hide individual columns or the entire table. Then you can click on the empty cells to reveal the answer. Try to recall what will be displayed before clicking the empty cell.
To hide a column, click on the column name.
To hide the entire table, click on the "Hide All" button.
You may also shuffle the rows of the table by clicking on the "Shuffle" button.
Or sort by any of the columns using the down arrow next to any column heading.
If you know all the data on any row, you can temporarily remove it by tapping the trash can to the right of the row.
To hide a column, click on the column name.
To hide the entire table, click on the "Hide All" button.
You may also shuffle the rows of the table by clicking on the "Shuffle" button.
Or sort by any of the columns using the down arrow next to any column heading.
If you know all the data on any row, you can temporarily remove it by tapping the trash can to the right of the row.
Embed Code - If you would like this activity on your web page, copy the script below and paste it into your web page.
Normal Size Small Size show me how
Normal Size Small Size show me how
Created by:
kyfleming2
Popular Sports Medicine sets