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67 Cards in this Set
- Front
- Back
What are the 6 classes of nutrition?
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Water
Protein Carbs Fats Vitamins Minerals |
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Role of sweat
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Release sweat --> cooling --> improved performance
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How much fluid loss impacts performance?
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1-2%
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ACSM guidelines for fluid needs
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Use body weight and replace what you lose
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NATA says for each pound of weight loss
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20 oz for every pound
MIn of 5 - 10 oz every 15 min during exercise |
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? grams of CHO = ? kcals
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675 gm CHO = 2700 kcals
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? gm of PROTEIN = ? kcals
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110 gm of protein = 440 kcals
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? gm FAT = ? kcals
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67 gm of fat = 600 kcals
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US Dietary Guidelines for fat, CHO, and Protein
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1. 58% CHO (55-60%)
2. <30% Fat 3. 12% Protein (12-15%) |
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Examples of CHO
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Strawberries, cherries, bread, french fries, donuts, nuts, etc.
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Simple Carbs
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MONO & DIsaccharide
(have same # of kcals and complex & both are sugars) |
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Complex Carbs
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POLYsaccharides
They have more nutrient value & stable blood glucose & Avoid "crashes" after high peak --> neg hormonal changes --> fat deposition |
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How much Fiber should you consume in a day?
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25 gm
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Good sources of fiber
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whole grains, wheat bran, veggies
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All carbs are broken down into ______ carbs
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simple
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Net carbs =
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= total carbs gm - FIBER & sugar alcohols (indigestible)
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Glycemic Index defn.
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rating 1 - 100 of how quickly foods raise blood glucose & insulin levels
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Carbs that break down quickly =
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HIGH glycemic index; refined, starchy foods (GI = >70)
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Carbs that break down slowly =
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LOW glycemic index; nonstarchy veggies, fruit and legumes
(GI = <55) |
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Glycemic Load =
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real impact on blood glucose level; amount of carb adjusted for its GI
GL = (GI x amount of carb) / 100 |
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LOW GL =
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in general, low GI
GL (<10) |
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HIGH GL =
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20+
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Where does your body store glycogen? Glucose?
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Glycogen= in liver and skeletal muscles
Glucose = carried in blood |
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What happens to excess CHO?
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1. stored in muscles or liver as GLYCOGEN
2. converted and stored as FAT |
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CHO recommendations
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7-10 gm/kg/bw
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How much CHO needed in your diet formula?
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1. Your wt in lbs = ______
2. Divide by 2.2= ______ kg 3. ______ kg x your activity level (6-13) 4. = ______gm CHO/day |
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If you exercise for an extended period of time, the recommended CHO intake/hour is _______to _______ gm.
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30 - 60 gm of CHO
** carbs during exercise may also help boost immunity |
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What is the “window of opportunity” for replenishing glycogen in your body?
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sooner = better
(30 - 45 min) |
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What does your body use protein for? How much does protein contribute to energy production?
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The "building blocks" of tissue; enzymes are proteins
NOT a major energy source |
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US dietary guidelines for PROTEIN
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12- 15% total kcals
4 kcal/gm |
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COMPLETE protein:
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contain all the essential amino acids (can't be synthesized within the body)
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INCOMPLETE protein:
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contain only SOME of the essential amino acids (CAN be synthesized in body or provided in food)
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What are some factors that help determine how much protein is recommended for an exerciser?
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1. Exercise type
2. Intensity & duration 3. degree/level of training 4. Glycogen availability 5. Total kcal/CHO intake 6. Habitual protein intake |
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How much protein is recommended for the average person? How is this different for exercisers?
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@ rest = 2-5% of Kcals
@ exercise = 4-15% of Kcals |
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Why might some athletes consume too much protein?
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1. average american diet contains large servings
2. MIsconceptions about protein needs 3. # of americans "on a diet" |
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Which categories of athletes might be at risk of consuming too little protein?
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Females; or those over-emphasizing high carb foods
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US Dietary guidelines for FAT
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< 30% total caloric intake
or 9 kcal/gm |
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Where are triglycerides stored? Which energy system uses them (fatty acids) for energy?
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Stored in Adipose & skeletal muscle
Aerobic energy production |
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Saturated fat
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Animal sources.
Solid at room temp Linked 2/ inc cholesterol levels Ex: meat, butter, and lard |
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Unsaturated fat
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Plant sources
Liquid at room temp Ex: corn oil, olive oil and canola oil |
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Trans fatty acids
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unsat fats --> sat w/ hydrogen ions --> inc shelf life & flavor + stability (Hydrogenation of unsat fats)
Ex: deep fried and processed foods |
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What are the potential health implications of consuming large quantities?
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it inc LDL levels, which may lower HDL levels
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Omega - 3 fatty acids
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1. stabilize heart's rhythm
2. dec sudden cardiac death 3. Prevent unwanted blood clots from forming 4. help lower triglycerides and reduce inflammation EX: fish oil and flaxseed oil |
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What does your body use cholesterol for?
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1. Forms some hormones
2. Aids in digestion 3. NOT a source of energy 4. high levels linked w/ cardio disease |
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How do the US Dietary Guidelines for fat intake compare to those published by the World Health Organization?
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US = < 30% fat or 9 Kcal/gm
World = min. fat intake of 15% of total energy intake WOMEN = at least 20% of total kcals |
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What are some benefits of consuming a low fat diet?
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1. Allows for adequate CHO and protein intake
2. Minimize gastointestinal upset 3. control/regulate body weight 4. prevent chronic disease |
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Water Soluble Vitamins
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Vitamin C & B
1. NOT stored 2. Excess is EXCRETED |
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Fat soluble vitamins
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Vitamins A, D, E & K
1. Stored in the liver and fatty tissue 2. Excess can --> vitamin toxicity |
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Major Minerals
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Need 100 mg or MORE each day
Ex: calcium, chloride, potassium |
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Minor Minerals
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Need 100 mg or LESS each day
Ex: copper, fluoride, iron |
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Why calcium early?
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Max/peak bone density achieved by age 30 - 35
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What is the female athlete triad?
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Disordered eating --> amenorrhea --> osteoporosis
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RDA for IRON
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Females (11-50 yrs) = 15 - 18 mg
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Enhance iron intake
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vitamin C; Fortified foods; avoid caffeine; eat lean meats; take iron/calcium supplements
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Most Noted Antioxidants
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Vitamins.. A, C, E
Also sulfur & selenium, lycopene They protect body from free radicals --Go for bright and/or dark colored foods |
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Heritability of BMI =
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25-40%
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Body weight with aerobic exercise...
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1. Total wt DEC
2. fat wt and % body fat DEC 3. Fat-free mass either INC or STAYS THE SAME |
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3 parts of metabolism
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1. RMR
2. Thermic effect of feeding/eating 3. Thermic effect or activity |
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RMR defn.
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Early A.M. metabolism after overnight fast +8 hrs sleep
60-75% of daily total caloric expenditure |
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Thermic effect of feeding defn
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Digestion, absorption, transport, metabolism and storage
~10% of daily total caloric expenditure |
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Thermic effect of activity defn.
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Energy expended ABOVE RESTING rate to accomplish a given task -- from brushing your teeth to running 5 miles
~accounts for the rest of total caloric expenditure |
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EPOC? Does it contribute significantly to total caloric expenditure?
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Excess Post-exercise Oxygen Consumption
May account for significant amount of additional calories burned in the LONG TERM |
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NEAT? How much does it contribute to your total daily caloric expenditure?
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Non- Exercise Activity Thermogenesis
fidgeting is a good thing |
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"Lite" =
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1/3 fewer kclas or 1/2 the fat of a previous version
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"Sugar Free" =
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<0.5 gm/serving
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"Low fat" =
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3 gm fat or less per serving
**low fat doesn't mean low calorie |
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"Fat Free" =
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< 0.5 gm fat/serving
** Doesn't mean fewer calories |