1
Q
the science of the substances found in food that are essential to life
A
Nutrition
2
Q
foods and drinks that an individual consumes each day
A
diet
3
Q
6 classes of nutrients
A
carbohydrats, fats (lipids), proteins, vitamins, minerals, water
4
Q
3 major functions of nutrients
A
- growth, repair, and maintenance of tissues
- regulation of body processes
- production of energy
5
Q
absorbable components of food, from which energy is derived; carbs proteins, fats
A
macronutrients
6
Q
necessary for regulating normal body functions, they do not provide energy; minerals, vitamins, water
A
micronutrients
7
Q
what kinds of food supply adequate amounts of vitamins and minerals in relation to their caloric value
A
nutrient-dense foods
8
Q
body’s most efficient source of energy
A
carbohydrates
9
Q
types of carbohydrates
A
sugars, starches, fibers
10
Q
suggested carbohydrate intake amount
A
45-65% of total caloric intake
11
Q
simple carbohydrates composed of one or two units (monosaccharides and disaccharides) that are rapidly digested and absorbed, providing a quick source of energy for the body.
A
sugars
12
Q
single sugars; mostly found in fruits, syrups, and honey. Ex: glucose (blood sugar)
A
monosaccharides
13
Q
combination of monosaccharides; ex: milk sugar (lactose) and table sugar (sucrose)
A
disaccharides
14
Q
suggested sugar intake (men vs women)
A
men: no more than 100 calories a day
women: no more than 150 calories a day
15
Q
complex carbohydrates made up of long chains of glucose (digested more slowly than sugars and provide a sustained source of energy for the body); rice, potatoes, bread
A
starches
16
Q
Food sources of starch often provide _______ and _______
A
vitamins and minerals
17
Q
can the body cannot use starches and many sugars directly from food for energy
A
no; starches and and disaccharides are broken down into glucose or stored as glycogen; extra glucose = fat
18
Q
where is the glycogen stored; supply of glucose must be kept available to prevent the use of protein for energy (protein-sparing action)
A
liver and muscle cells
19
Q
complex carbohydrate, forms the structural part of plants and is not digested by humans (does not provide energy); not found in animal sources of food
A
fiber
20
Q
what are the two types of fiber
A
soluble and insoluble
21
Q
type of fiber that dissolves in water, helps slow digestion; ex: oats, barley, beans, lentils, fruits (apples, citrus), vegetables
A
soluble fiber
21
Q
type of fiber that does not dissolve in water, adds bulk to stool (promotes bowel movements, helps with constipation); ex: whole grains, bran cereal, nuts, seeds, vegetables (broccoli, carrots), fruit skins
A
insoluble fiber
22
Q
recommended amount of fiber in diet (men vs women)
A
men: 38g
women: 25g
22
Q
what are things fiber has been shown to reduce?
A
incidences of obesity, constipation, colitis, appendicitis, diabetes, and risk of coronary artery disease
23
most concentrated source of energy, providing more than twice the calories per gram compared to other nutrients; primary source of energy
fat
24
current and suggested fat intake
currently: 40-50% (contributing to obesity)
suggested: 20-35%
25
95% of fat consumed is in the form of _________
triglycerides
26
fats that contain one or more double bonds in their fatty acid chains and are generally liquid at room temperature; derived mainly from plants
unsaturated fats
27
fats are fats that contain no double bonds and are typically solid at room temperature; derived mainly from animals
saturated fats
28
type of fats that have physical properties that resemble saturated fats; increases risk of heart disease by boosting levels of bad cholesterol
trans fat; people should consume as little of these as possible.
29
______ and _______ make up remaining 5% of fats
phospholipids and sterols
30
best known sterol; avoid eating foods high in this
cholesterol; AHA recommends <300mg/day of cholesterol (body is able to synthesize it)
30
when low-density cholesterol (LDL) cholesterol becomes too high, risk of ________ also increases.
cardiovascular disease; saturated and trans fat also increases
31
type of fatty acids that reduce likelihood of diseases (heart disease, stroke, hypertension)
omega-3 fatty acids
32
macronutrient that are major structural components of the body
proteins; body prefers not to use proteins for energy but relies on fats and carbohydrates
33
Functions of protein
growth, maintenance, and repair of all body tissues; needed to make enzymes, many hormones, and
antibodies that help fight infection
34
suggested protein intake
10-35% of total calories
35
basic units that make up proteins
amino acids; most of body's proteins are made up of 20 amino acids
36
amino acids obtained only through food
essential amino acids
36
amino acids produced from the body (not obtained from the diet)
non-essential amino acids
36
proteins from animal foods that contain all essential amino acids are called ________ proteins
complete
37
proteins that do not contain all essential amino acids, usually from plant source are called _________ proteins
incomplete
38
RDA for protein
(0.8 x BW in kg); athletes should consume more than double with (1.2-2.0 x BW in kg)
39
Protein sources and need:
* Typical diet is rich in protein; most athletes consume double the recommended daily amount
* Conversion of extra protein to fat requires water and may lead to dehydration & possible kidney/liver damage
* Increased physical activity increases a person’s need for energy, not necessarily for protein
40
micronutrients that perform essential functions, primarily as regulators of body processes; required in very small amounts
vitamins
41
vitamins dissolved in fats and stored in the body
fat-soluble vitamins (Vitamins A, D, E, K); found in fatty portions of foods and in oils; possible to consume excess amounts and show the effects of vitamin poisoning
42
vitamins dissolved in watery solutions and are not stored (therefore should be supplied
water-soluble vitamins (vitamin C and B-complex vitamins)
43
examples of water soluble vitamins
vitamin C, B-complex vitamins (thiamin, riboflavin, niacin, B6, B12, folate, biotin pantothenic acid)
44
________ and _________ are important in normal blood formation
Folate and B12
45
this vitamin helps in building bones & teeth, maintaining connective tissues, & strengthening the immune system (excess of this is not well absorbed)
vitamin C
46
nutrients that protects vital cell components from the destructive effects of certain agents, including oxygen; may prevent premature aging, certain cancers, heart disease, other health problems.
antioxidants
47
examples of antioxidants; supplements can be suggested for antioxidants but careful not to take in excess
Vitamin C, vitamin E, beta-carotene (body can convert to vitamin A)
48
Vitamin A information:
Function: Vision in dim light; skin & cell lining maintenance; growth; bone & tooth development
Sources: Liver, milk, egg yolk, deep green & yellow fruits/vegetables
Deficiency: Night blindness, dry skin, growth failure
Toxicity: Headache, nausea, hair loss, dry skin, diarrhea
49
Vitamin D information:
Function: Bone growth and development
Sources: Sunlight, fortified dairy, eggs, fish liver oils
Deficiency: Rickets (children), bone deformities
Toxicity: Appetite loss, weight loss, failure to grow
50
Vitamin E information:
Function: Antioxidant; protects cell membranes and polyunsaturated fats
Sources: Vegetable oils, whole grains, fruits, vegetables
Deficiency: Hemolytic anemia
Toxicity: Nausea, diarrhea; interferes with vitamin K
51
Vitamin K
Function: Blood clotting
Sources: Green leafy vegetables, intestinal bacteria
Deficiency: Increased bleeding time
toxicity: (nothing on it)
52
Thiamin (B₁) information
Function: Energy metabolism (CHO, fat, protein)
Sources: Cereal products, pork, peas, dried beans
Deficiency: Fatigue, nerve problems
toxicity: (nothing on it)
53
Niacin (B₃) information
Function: Energy metabolism
Sources: Meat, poultry, liver, peanut butter, legumes, enriched grains
Deficiency: Dermatitis, diarrhea, depression
Toxicity: Skin flushing, GI upset, ulcers
54
Riboflavin (B₂) information
Function: Energy metabolism
Sources: Milk, liver, fruits, vegetables, enriched grains
Deficiency: Dry skin, cracked lips
Toxicity: (nothing on it)
54
Vitamin B₆ information
Function: Protein metabolism; hemoglobin production
Sources: White meats, whole grains, liver, egg yolk, bananas
Deficiency: Anemia, poor growth
Toxicity: Nerve damage, loss of coordination
55
Vitamin B₁₂ information
Function: DNA synthesis; nervous system maintenance
Sources: Animal products
Deficiency: Anemia, neurological deficits
Toxicity: (no information on it)
55
Folate (Folic Acid) information
Function: DNA synthesis
Sources: Leafy greens, fruits, wheat germ, liver, yeast, mushrooms
Deficiency: Anemia
Toxicity: (no information)
55
Vitamin C information
Function: Connective tissue formation; bone & tooth formation; immune support
Sources: Fruits and vegetables
Deficiency: Scurvy, bleeding gums, bruising, fatigue
Toxicity: Diarrhea, kidney stones
56
Pantothenic Acid information
Function: Energy metabolism
Sources: Widely available in foods
Deficiency: Rare
Toxicity: (no information)
57
Biotin information
Function: Fat metabolism
Sources: Widely available in foods
Deficiency: Rare
Toxicity: (no information)
58
Calcium information
Major role: Bone & tooth formation, blood clotting, muscle contraction, nerve function
Sources: Dairy products; calcium-enriched orange juice and bread
Deficiency: May lead to osteoporosis
Excess: Calcium deposits in soft tissues
59
Phosphorus information
Major role: Skeletal development, tooth formation
Sources: Meats, dairy products, other protein-rich foods
Deficiency: Rarely seen
Excess: Not listed
60
Sodium information
Major role: Maintenance of fluid balance
Sources: Salt (sodium chloride) added to foods; sodium-containing preservatives
Deficiency: Not listed
Excess: May contribute to the development of hypertension
60
iron information
Major role: Formation of hemoglobin; energy from carbohydrates, fats, and proteins
Sources: Liver and red meats; enriched breads and cereals
Deficiency: Iron-deficiency anemia
Excess: Can cause death in children from supplement overdose
61
copper information
Major role: Formation of hemoglobin
Sources: Liver, nuts, shellfish, cherries, mushrooms, whole-grain breads and cereals
Deficiency: Anemia
Excess: Nausea, vomiting
62
fluorine information
Major role: Strengthens bones and teeth
Sources: Fluoridated water
Deficiency: Teeth are less resistant to decay
Excess: Damage to tooth enamel
62
illness that results from a lack of any nutrient, especially those nutrients, such as vitamins, that are needed only in small amounts
deficiency disease
62
iodine information
Major role: Production of the hormone thyroxin
Sources: Iodized salt, seafood
Deficiency: Mental and growth retardation; lack of energy
Excess: Not listed
63
more key minerals and functions (magnesium, sodium, potassium, iron)
* Magnesium is needed in energy-supplying reactions
* Sodium & potassium are important for the transmission of nerve impulses
* Iron plays a role in energy metabolism, combined with a protein to form hemoglobin (oxygen transport)
* Calcium is necessary for proper bone and teeth formation, blood clotting, & muscle contraction
63
most essential nutrient, should be greatest concern to the athlete
water; most abundant in body (60% of BW)
* Needed for energy production and normal digestion; temperature control; elimination of waste products
* Water is more important for the athlete than for sedentary people (sweating as a form of heat dissipation)
63
zinc information
Major role: Normal growth and development
Sources: Seafood, meats
Deficiency: Skin problems, delayed development, growth problems
Excess: Interferes with copper use; may decrease HDL (“good”) cholesterol
63
what is the process when there is too little water in body
Too little water → accumulation of solutes in blood → solutes signal brain that body is thirsty → kidney conserves water; excess water → dilutes solutes → signals brain to stop drinking, kidneys to get rid of water
63
what is the best way to obtain minerals?
eating a wide variety of foods
63
nutrients stored in the body (in the liver and bones) that are inorganic elements stored in small amounts that regulate body processes, contribute to the structure of body tissues, and assist in normal growth and maintenance of health.
minerals
64
any product or substance taken orally that is intentionally ingested for the purpose of supplementing the diet
dietary supplement
64
symptoms for dehydration
fatigue, vomiting, nausea, exhaustion, fainting, possibly death
64
Food Labels...
- provided helpful nutritional information to consumer
- 1994: new nutritional label, made it easier to read for consumer
- 2006: US Food and Drug Administration (FDA) mandated that trans fat be added to the label
- 2016: FDA updated the "Nutrition Facts" to reflect the latest scientific information
64
functions of electrolytes
maintain balance of water inside and outside of cell (help rehydrate the body quickly)
64
the amount of the nutrient that is needed to prevent nutrient deficiency disease
Nutrition requirement
64
adequate intake (AI) for hydration (men vs women)
men: 3L total beverages
women: 2.2.L total beverages
64
electrically charged ions dissolved in body water
electrolytes; sodium, chloride, potassium, magnesium, calcium
- usually these can be replaced with a sufficient diet
64
T/F: a megadose of a nutrient supplement is essentially an overdoes
true
64
does vitamin B create energy?
no, with energy drinks it is the caffeine that creates the energy; vitamin B obtains energy from other nutrients, so if a person has more energy it is due to eating more nutritious foods while training
64
True/False: exercise increases need for proteins, vitamins, minerals
False; exercise increases the need for energy not, proteins, vitamins, minerals. No scientific evidence for ingesting levels of these nutrients above DRI
64
calcium RDA
1,300 mg (milk glass is about 300mg)
- high protein diets and alcohol consumption increase calcium excretion from body
- exercise causes calcium to be retained in bones
- milk products most reliable source of calcium
65
these are established using an expanded concept that includes indicators of good health and the prevention of chronic disease, as well as possible adverse effects of overconsumption
dietary reference intakes (DRIs); these replaced RDAs - recommended dietary allowances)
65
lack of iron can result in ____________
iron deficiency anemia (more popular in females)
- iron is needed to properly form hemoglobin
- oxygen-carrying ability of RBC is reduced, so muscles cannot obtain enough oxygen to generate energy (people feel weak and tired)
65
Vitamin D is essential for absorption of ______
calcium
65
adverse side effects of creatine
weight gain, GI disturbances, muscle cramps
65
government's primary food group symbol, designed to help consumers adopt healthy eating habits consistent with 2015-2020 Dietary Guidelines for Americans
MyPlate
- help consumers think of healthy diet that consists of fruits, vegetables, grains, proteins, dairy
- ChooseMyplate.gov
65
to build muscle, athletes should consume ___ to ___ g of protein per day
1.2 - 2.0 g/kg of BW (above normal RDA of 0.8)
65
naturally occurring organic compound synthesized by the kidneys, liver, and pancreas
creatine
- can also be obtained through meat and fish (5g/kg)
65
deficiency when someone lacks an enzyme called lactase, that is needed to digest the milk sugar lactose
lactase deficiency
- (undigested lactose enters large intestine, where the bacteria that normally resides there use it for energy, bacteria produces large amounts of intestinal gas and causes discomfort and cramps
- lactase can be taken OTC with meals if needed
65
most abundant mineral in the body
calcium
65
Calcium deficiency can cause...
- body to remove calcium for bones
- bones weakened and appear porous (osteoporosis)
65
two types of creatine:
- creatine monohydrate
- phosphocreatine: stored in skeletal muscle and used during anaerobic activity to produce ATP, with the assistance of the enzyme creatine kinase
65
physiological functions of creatine (4)
- increasing the resynthesis of ATP (allowing for increased intensity of workout, lactic acid buffer - prolonging maximal effort and improving recovery time)
- stimulating protein synthesis
- decreasing total cholesterol while improving HDL-to-LDL ratio
- decreasing total triglycerides
- increasing fat free mass
65
maintenance phase of creatine:
- every day about 0.03 gram of creatine, per kilogram of BW for a month
65
creatine is a banned substance from the NCAA
false
65
loading phase of creatine...
- 0.3 g of creatine/kg of BW per day for 1 month
- 4-5x day for at least 5 days
65
alternative to drugs and medicines, safe to ingest as food and natural medicines with little to no side effects.
herbs; body balancers that work with the body's functions so that it can heal and regulate itself. Used for overall strength and support.
65
The FDA views herbs as ______ ________s
dietary supplements
65
stimulant that has been used as an ingredient in diet pills, illegal recreational drugs, and legitimate over the counter medications to treat congestion
Ephedrine; similar to an amphetamine. Banned by FDA as a dietary supplement; banned by NCAA, NFL, NBA, MLB, USOC.
65
these supplements can enhance exercise performance in activities >60-90 min
glucose supplements; (large quantities of carbs) usually in forms of bars, gels drinks; it has also bee proven beneficial to have sports drink with 6-8% carb for <60 min activity
65
drug that is a central nervous stimulant
caffeine
65
affects of caffeine
- enhances use of fat during endurance exercise, delaying the depletion of glycogen stores (helps with endurance performances)
- makes Ca more available during contraction
- nervousness, irritability, increased heart rate, insomnia, headaches
- CAFFEINE IS NOT A NUTRIENT (DRUG) AND SO IT IS NOT LISTED ON THE NUTRITION FACTS PANEL
65
is caffeine banned for olympians?
no, but it is banned in the NCAA
65
(T/F) alcohol consumption rate is higher in athletes compared to non-athletes
true
65
how many calories in each gram of pure alcohol (ethanol)
7 calories
65
what makes a food organic?
grown without use of synthetic fertilizers and pesticides
65
(T/F) all foods except water are organic
true; they contain the element carbon, THERE IS NO ADVANTAGE TO CONSUMING ORGANIC FOOD PRODUCTS
65
what are natural foods?
foods that have been subjected to little processing and contain no additives like preservatives or artificial flavors.
- but these processes can protect nutritional value
65
diet that use plant foods to form the foundation of their diet
vegetarianism
- can do for economic, philosophical, religious, cultural, or health reasons
- may create deficiencies
65
types of vegetarian dietary patterns:
- vegans: do not consume red meat, fish, poultry, eggs, dairy (true vegetarians) (source vitamin B12, calcium, zinc, iron); not reccomended for pregnant women, infants, or children
- lactovegetarians: consume dairy products and plant foods, meat, fish, poultry, eggs, excluded (source iron and zinc)
- lacto-ovo-vegetarians: consume dairy and eggs, plant foods, do not consume meat, fish, poultry. (source iron)
- ovo-vegetarians: eat eggs, but not dairy products
- flexitarians: consume animal products, but exclude red meats. Plant based still important (this diet is adequate nutrient wise)
- pescetarian: consume fish/seafood, not flesh of other animals
65
protein found in grains such as wheat and rye
gluten
65
autoimmune disorder in which the consumption of gluten triggers an immune system response that will, over time, cause damage to the lining of the small intestine thus preventing the absorption of nutrients
celiac disease
65
important reminders with "pregame meal"
- nutrients consumed days before event is much more important than hours before
- purpose is to maximize carbohydrate stored in muscles as well as blood glucose
65
scale that indicates how much different types of carbohydrate effect blood glucose levels
glycemic index (GI)
- consuming foods that have low GI is recommended because they produce small fluctuations in blood glucose and insulin levels and release more energy overtime
65
what is an advantage to utilizing liquid supplements
clear both the stomach and the upper bowel before the game; ordinary food consumption can take up to 4 hours with nerves and tension for a pregame event prolonging that
65
T/F when period between exercise is short, protein alone is sufficient for glycogen resynthesis
False. when time between sessions is short (8 hours or less) the athlete should consume carbohydrates to maximize recovery and restore supplies of muscle glycogen. Recommended fruits, vegetables, high carb drink. Protein and carb replenishment should be used in tandom rather than just one independently.
65
elevated insulin levels in the blood
hyperinsulinemia (restricting carb intake, like a low calorie diet, can halt this)
65
is a low carb diet sustainable for active population?
no, active people need carbs for energy and muscle recovery
65
how does glycogen supercompensation (carbohydrate loading)
"train-low and compete high"
- reduce training program a few days before competing and increase carb intake during the week before the event to increase glycogen supplies in muscle and liver
- high training will ensure training adaptation and an increase in glycogen supplies compared to baseline
** usually only value in long-duration events that produce glycogen depletion
65
phases of carb loading
accomplished over six days (divided into three phases)
Phase 1: (day 1-2) training should be hard, dietary intake of carbs restricted
Phase 2: (day 3-5) training cut back and plenty of carbs (increased 50-100%)
Phase 3: (day 6) day of event, normal diet resumed
65
both the fat and nonfat components of the body
body composition
65
portion of body weight that is composed of fat tissue
percentage of body fat
66
total body weight that is composed of non-fat or lean tissue
lean body weight
66
average college-age female has between ____ and ____ percent body fat
20 and 25 (endurance athletes could be 10-18)
66
average college-age male has between ____ and ____ percent body fat
12 and 15 (endurance athletes could be 8-12)
67
term for excessive amount of body fat, much greater than what would be considered normal
obesity (females with body fat above 30% and males 20% are considered obese)
68
two factors that determine amount of fat in body
number and size of adipose cells
68
procedure for assessing body composition by measuring the thickness of the subcutaneous fat layers with a skin fold caliper.
skinfold measurements
68
placing a subject in a specially designed underwater tank to determine body density.
hydrostatic weighing
68
similar to hydrostatic weighing, but instead o using water to measure body volume, it uses air displacement to measure body volume
BOD POD
68
measurement of resistance to the flow of electrical current through the body between selected points
bioelectrical impedance
- electricity flows through the tissue that offers least resistance (fat bad conductor, lean tissue good)
- affected by levels of hydration
69
instrument that uses total body Xray technique to look at the density of the body and can then estimate the amount of lean and fat tissue
Dual X-ray absorptiometry (DXA)
70
ratio of body weight to height
BMI
- measures health risks from obesity
- not always most accurate
- BMI of 25-30: overweight
- BMI of 30+ : state of obesity
70
equation for caloric balance
caloric balance = number of calories consumed - number of calories expended
- postive or negative caloric balance
70
calorie content in these food groups (carbohydrate, protein, fat alcohol)
Carbohydrate: 4cal/gram
Protein: 4cal/gram
Fat: 9cal/gram
Alcohol: 7cal/gram
71
measure of the amount of energy a food provides when ingested.
calorie
71
rate at which calories are spent for these maintainince activities
BMR (basal metabolic rate)
72
spectrum of abnormal eating behaviors, ranging from mild food restriction and occasional binge eating
disordered eating
72
classifications for binge-eating disorder:
1. individual worries about eating a larger amount of food at one time than a normal person would consume within a 2-hour
2. Binge eating episodes occur at least two times a week fro 6 months
73
eating disorder that is characterized by distorted body image and major concern about weight gain. Severe restriction of food intake leading to significant weight loss
anorexia nervosa
73
An eating disorder characterized by recurrent episodes of binge eating followed by inappropriate compensatory behaviors, such as self-induced vomiting, misuse of laxatives or diuretics, fasting, or excessive exercise, to prevent weight gain.
bulimia nervosa
74
eating disorder where individual is not afraid of gaining weight or poor body image, but fears eating or avoids because of color, texture, taste, or smell.
avoidant/restrictive food intake disorder (ARFID)
75
anorexia conditions specific to athletes
anorexia athletica
76
condition in females that is a combination of an eating disorder, amenorrhea, and osteoporosis
female triad syndrome
BOC STUDYING
flashcards
Decks in class (29)
# Cards
-
Chapter 1: The Athletic Trainer and the Sports Medicine Team34
-
Chapter 2: Health Care Administration in Athletic Training124
-
Chapter 3: Legal Concerns and Insurance Issues110
-
Chapter 4: Training and Conditioning Techniques149
-
Chapter 5: Nutritional Considerations153
-
Chapter 6: Environmental Conditions70
-
Chapter 7: Protective Equipment21
-
Chapter 8: Wrapping and Taping14
-
Chapter 9: Mechanisms and Characteristics of Musculoskeletal and Nerve Trauma94
-
Chapter 10: Tissue Response to Injury47
-
Chapter 11: Psychosocial Intervention for Sports Injuries and Illnesses19
-
Chapter 12: On-the-Field Acute Care and Emergency Procedures48
-
Chapter 13: Off-the-Field Injury Evaluation78
-
Chapter 14: Infectious Diseases, Bloodborne Pathogens, and Universal Precautions39
-
Chapter 15: Using Therapeutic Modalities103
-
Chapter 16: Using Therapeutic Exercise in Rehabilitation65
-
Chapter 17: Pharmacology, Drugs, and Sports102
-
Chapter 18: The Foot34
-
Chapter 19: The ankle and Lower Leg17
-
Chapter 20: The Knee and Related Structures45
-
Chapter 21: The Thigh, Hip, Groin, and Pelvis19
-
Chapter 22: The Shoulder Complex24
-
Chapter 23: The elbow15
-
The Forearm, Wrist, Hand, and Fingers30
-
Chapter 25: The Spine43
-
Chapter 26: The Head, Face, Eyes, Ears, Nose, and Throat51
-
Chapter 27: The Thorax and Abdomen64
-
Chapter 28: Skin Disorders65
-
Chapter 29: Additional General Medical Conditions127
