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Chapter 17 - Nutrition
Terms in this set (31)
What is the duration of the post workout window of opportunity for carbs and protein ingestion?
Proteins, carbs and fat spread throughout the day; choose whole grains and veggies over refined grains and simple sugars; 4-6 meals per day; avoid empty calories; drink adequate water
What are 5 nutritional guidelines for weight loss?
The sum of the processes by which an animal or plant takes in and uses food substances
Estimated Average requirement
The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in a particular life stage and gender group
Recommended dietary allowance
The average daily nutrient intake level that is sufficient to meet the requirement of half the healthy individuals who are in a particular life stage and gender group
A recommended average daily nutrient intake level based on observed approximations or estimates of nutrient intake that are assumed to be adequate for a group or groups of healthy people. Used when RDA cannot be determined
Tolerable upper intake level
The highest average daily intake level likely to pose no risk of adverse health effects to almost al individuals in a particular life stage and gender group. As intake increases above this level, the potential risk of adverse health effects increases
Dietary reference intake
Values for nutrients that provide good guidelines for what constitutes an adequate intake of a nutrient.
Nonessential amino acids
Amino acids manufactured by the body from dietary nitrogen and fragments of carbohydrate
isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine
What are 8 essential amino acids?
A food that supplies all of the essential amino acids in appropriate ratios
A food source low or lacking in one or more of the essential amino acids
alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, tyrosine
What are the 10 nonessential amino acids?
Arginine and histidine
What are 2 semi-essential amino acids?
One of the greatest contributions made by dietary complex carb that is also associated with lower incidence of heart disease and certain types of cancer.
Neutral compounds of carbon, hydrogen, and oxygen, which make up a large portion of animal foods
Sucrose, lactose, maltose
What are 3 disaccharides?
How many calories are in a gram of carbs?
What is the ultimate nutritional limiting factor for exercise performance?
preferred form of energy; constant need for replacement; parts of the CNS rely exclusively on carbs; efficiently burn and use fat and protein
What are 4 reasons why the body needs carbs?
Nutrition, satiety, cellular fluid balance, blood sugar levels, protein conservation
What are 5 things carbs provide the body?
How many calories are in a gram of fat?
Monounsaturated fatty acids and polyunsaturated fatty acids
Which fatty acids are considered to have favorable effects on blood lipid profiles and may play a role in the treatment and prevention of heart disease, hypertension, arthritis, and cancer?
Which macronutrient is responsible for acting as a transport for vitamins A, D, E, and K?
Energy; structure and membrane function; precursors to hormones; cellular signals; regulation of uptake and excretion of nutrients in cells
For what 5 things does the body need fat?
What percentage of human body weight is comprised of water?
Blood volume; performance; blood pressure; sweat rate; cardiac output; blood flow to skin
What 6 items decrease as a result of dehydration?
Core temperature; heart rate; perceived exertion; use of muscle glycogen
What 4 items increase as a result of dehydration?
Water and sodium
What 2 items are retained as a result of dehydration?
What amount of fluid loss will adversely affect circulatory functions and decrease performance levels?
Endocrine gland functioning; liver function; metabolic function; body temperature regulation
What 4 bodily processes improve as a result of adequate consumption of water?
THIS SET IS OFTEN IN FOLDERS WITH...
Chapter 15 - Exercise Modalities
Chapter 16 - Health Conditions and Limitations
Chapter 18 - Supplements
Chapter 1 - Integrated Training Rationale
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