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158 Cards in this Set
- Front
- Back
Complex Nutrition Questions |
Refer Out to: |
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Nutritionist Responsibilities |
Personalize Program for: |
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Fundamental Components of a Diet |
1. Appropriate Calorie Levels |
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Food Guide Pyramid (MyPyramid) |
Developed by USDA |
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Dietary Reference Intakes (DRIs) |
Recommendations for 50 Nutrients: |
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DRI Information |
1. Estimated Average Requirement/Standard Deviation by age/gender |
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Proteins |
Composed of C, H, O2 atoms |
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Amino Acids |
Molecules that when joined together form Polypeptides |
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Polypeptide |
Several Amino Acids together |
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Protein Quality |
Whether a Protein Source supplies AA"s in amounts proportionate to the Body's needs |
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Vegans |
Those who Consume Only: |
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Complementary Proteins |
A variety of Plant foods that Provide: |
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Cell Turnover |
The Constant: |
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Negative Calorie Balance |
The State in which: |
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RECO PRO INTAKE Average Adult |
.8 grams/kg BW |
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Aerobic Endurance Athlete Reco Pro Intake |
.8 - 1.4 g/kg BW |
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Heavy Resistance Training Athlete Reco Pro Intake |
As High As: |
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*General Athlete Pro Reco Intake* |
1.5 - 2.0 g/kg BW |
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Vegan Reco Pro Intake |
2 g/kg BW |
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Carbohydrate |
Primary Energy source in the body |
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Monosaccharides |
Glucose, Fructose, Galactose |
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Disaccharides |
Sucrose, Lactose, Maltose |
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Polysaccharides |
Known as Complex Carbohydrates |
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Glycogen |
Found in Small Amounts in Human/Animal Tissue |
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Glycogenesis |
Process of Converting Glucose to Glycogen |
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Glycemic Index (GI) |
Classifies a food By: |
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Low GI Foods |
Spare CHO by minimizing insulin secretions |
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Fiber |
Indigestible part of a plant |
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Daily Reco Fiber Male |
38g/day |
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Daily Reco Fiber Women |
25g/day |
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Ketosis |
High Levels of Ketones in the Bloodstream |
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Daily CHO Reco (Endurance Athletes) |
8-10 g/kg BW |
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Daily CHO Reco (Anaerobic Athletes) |
5-6 g/kg BW |
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Fat/Lipid |
Lipids: |
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Fat Kcal Equivalent |
9 kcal/g |
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CHO/PRO Kcal Equivalent |
4 kcal/g |
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Saturated Fats |
Fatty Acids containing NO Double Bonds |
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Monounsaturated Fats |
Fatty Acids containing ONE Double Bond |
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Polyunsaturated Fats |
Fatty Acids containing TWO+ fatty acids |
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Cholesterol |
Important: |
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Monosaccharides |
Glucose, Fructose, Galactose |
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Disaccharides |
Sucrose, Lactose, Maltose |
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Polysaccharides |
Known as Complex Carbohydrates |
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Glycogen |
Found in Small Amounts in Human/Animal Tissue |
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Glycogenesis |
Process of Converting Glucose to Glycogen |
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Glycemic Index (GI) |
Classifies a food By: |
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Low GI Foods |
Spare CHO by minimizing insulin secretions |
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Fiber |
Indigestible part of a plant |
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Daily Reco Fiber Male |
38g/day |
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Daily Reco Fiber Women |
25g/day |
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Monosaccharides |
Glucose, Fructose, Galactose |
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Disaccharides |
Sucrose, Lactose, Maltose |
|
Polysaccharides |
Known as Complex Carbohydrates |
|
Glycogen |
Found in Small Amounts in Human/Animal Tissue |
|
Glycogenesis |
Process of Converting Glucose to Glycogen |
|
Glycemic Index (GI) |
Classifies a food By: |
|
Low GI Foods |
Spare CHO by minimizing insulin secretions |
|
Fiber |
Indigestible part of a plant |
|
Daily Reco Fiber Male |
38g/day |
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Daily Reco Fiber Women |
25g/day |
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Ketosis |
High Levels of Ketones in the Bloodstream |
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Daily CHO Reco (Endurance Athletes) |
8-10 g/kg BW |
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Daily CHO Reco (Anaerobic Athletes) |
5-6 g/kg BW |
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Fat/Lipid |
Lipids: |
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Fat Kcal Equivalent |
9 kcal/g |
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CHO/PRO Kcal Equivalent |
4 kcal/g |
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Saturated Fats |
Fatty Acids containing NO Double Bonds |
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Monounsaturated Fats |
Fatty Acids containing ONE Double Bond |
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Polyunsaturated Fats |
Fatty Acids containing TWO+ fatty acids |
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Cholesterol |
Important: |
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Ketosis |
High Levels of Ketones in the Bloodstream |
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Daily CHO Reco (Endurance Athletes) |
8-10 g/kg BW |
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Daily CHO Reco (Anaerobic Athletes) |
5-6 g/kg BW |
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Fat/Lipid |
Lipids: |
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Fat Kcal Equivalent |
9 kcal/g |
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CHO/PRO Kcal Equivalent |
4 kcal/g |
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Saturated Fats |
Fatty Acids containing NO Double Bonds |
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Monounsaturated Fats |
Fatty Acids containing ONE Double Bond |
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Polyunsaturated Fats |
Fatty Acids containing TWO+ fatty acids |
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Cholesterol |
Important: |
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Fat Reco's Average |
20-35% of Total Kcal consumed |
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Fat Reco's (Endurance) |
as high as 50% Total Kcal |
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Fat Reco's (Elite) |
30% of Total Kcal Consumed |
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Acceptable Lower Limit of Fats |
20% Total Kcal Consumed |
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Fat Phobia |
Fear of Eating Fat |
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Micronutrients |
Vitamins and Minerals |
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Vitamins |
Organic Substances that: |
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Minerals |
Wide Variety of Metabolic Functions |
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Osteoporosis |
Deterioration of Bone Tissue |
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Dehydration |
Negatively Affects Performance |
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Fat Reco's Average |
20-35% of Total Kcal consumed |
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Fat Reco's (Endurance) |
as high as 50% Total Kcal |
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Fat Reco's (Elite) |
30% of Total Kcal Consumed |
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Acceptable Lower Limit of Fats |
20% Total Kcal Consumed |
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Fat Phobia |
Fear of Eating Fat |
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Micronutrients |
Vitamins and Minerals |
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Vitamins |
Organic Substances that: |
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Minerals |
Wide Variety of Metabolic Functions |
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Osteoporosis |
Deterioration of Bone Tissue |
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Dehydration |
Negatively Affects Performance |
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Fat Reco's Average |
20-35% of Total Kcal consumed |
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Fat Reco's (Endurance) |
as high as 50% Total Kcal |
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Fat Reco's (Elite) |
30% of Total Kcal Consumed |
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Acceptable Lower Limit of Fats |
20% Total Kcal Consumed |
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Fat Phobia |
Fear of Eating Fat |
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Micronutrients |
Vitamins and Minerals |
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Vitamins |
Organic Substances that: |
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Minerals |
Wide Variety of Metabolic Functions |
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Osteoporosis |
Deterioration of Bone Tissue |
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Dehydration |
Negatively Affects Performance |
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Electrolytes |
Sodium |
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Muscle and Fat % H2O |
Muscle = 75% |
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Voluntary Dehydration |
When athletes drink at will, only replace 2/3 of water sweated out, during exercise |
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Recommended Intake H20 |
Young Men (19-30): 3.7 Liters |
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H2O Lost During Workouts |
~ 1.9 Quarts/hour |
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Dehydration Monitoring |
Weigh-Ins (remove sweaty clothes) |
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Electrolytes Lost During Sweat |
Sodium Chloride |
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Sodium In Sweat and Intake |
Sweat: 1.15 g / L |
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Potassium Intake to Replace Sweat Loss |
2-6 / day |
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Fluid Replacement Time Frames |
Before: Start Ex. Hydrated |
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Fluid Intake Before Workouts |
1 Pint (.5 L) / 16 Ounces cool beverage |
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Fluid Intake During Workouts |
Start drinking BEFORE the athlete feels Thirsty |
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Fluid Intake After Workouts |
Monitor Body Weight |
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Precompetition Meal |
Maybe Ritualistic |
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Purpose Precompetition Meal |
Provide Fluid and Energy for Athlete during Performance |
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Timing Precompetiion Meal (Not a Good Thing) |
3-4 Hours prior to an event |
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Timin Precompetition Meal (a Good Thing) |
Eat as Close to 30 mins before: |
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Practical Consideration for Precompetition Meal |
Personal Preference and Tolerance |
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CHO Loading |
Three Date High CHO |
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Post Exercise Food Consumption |
High-GI foods |
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Energy |
Measure in kcals |
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Energy Requirement of Adults (3 Factors) |
1. Resting Metabolic Rate (60-75% total) |
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Diet-Induced Thermogenesis |
AKA: Thermic Effect of Food |
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Athlete Weight Gain |
Two Reasons: |
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Kcal Needed for Weight Gain |
2,500 extra kcal need for 1 lb increase in lean tissue |
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Estimate Kcals Men |
Activity Level: |
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Estimate Kcalls Women |
Activity Level: |
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Factors of Weight Loss |
Genetics |
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Common Guidelines for Weight-loss in Women |
1,000 to 1,200 kcal |
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Common Guidelines for Weight-loss in Men |
1,500 kcal (sedentary) |
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Nutrient Density |
Nutrients (Vitamins, Minerals, Protein) present per calorie of food |
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Energy Density |
Calories / weight of volume of food |
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Important Goal of Weight Loss |
Achieve negative calorie balance |
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Rapid Weight Loss |
Very different from gradual weight loss |
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Eating Disorder |
1st: Psychological |
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Anorexia Nervosa |
Self-Imposed Starvation in an Effort to Lose WEight and Achieve Thinness |
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Bulimia Nervosa |
Binging: Recurrent Consumption of Food in amounts significantly greater than normal at one sitting |
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Warning Signs of Anorexia |
Commenting on feeling fat |
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Warning Signs of Bulimia |
Eating Secretively (food wrappers in lockers) |
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S&C Coach Responsibility of Management and Care of Eating Disorders |
Assist athlete in: |
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S&C Confronting Athlete on Eating Disorder |
Confront with fact that people are worried about their health, they may need further assessments |
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S&C What Not to Do with Eating Disorders |
Do nothing outside of refer out to an expert |
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Binge Eating Disorder |
Ingesting Large Amounts of food without purging |
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Body Mass Index (BMI) |
Preferred body comp for Obese people |
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Underweight BMI |
<18.5 BMI |
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Normal BMI |
18.5 - 24.9 BMI |
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Overweight BMI |
25 - 29.9 BMI |
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Obesity I, II, III |
I = 30 - 34.9 |