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Flashcards in Chapter 10 nutrition Deck (81)
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1

what food groups comprise the 5 colored bands of MyPyramid?

grains
vegetables
fruits
milk
meat and beans

2

How many serving of each food group

because portion sizes differ MyPyramid recomends oucnes and cups

3

How many ounces/cups of each 5 groups

Grains: 6oz
Vegetables: 2 1/2 cups
Fruits: 2 cups
milk: 3 cups
meat and beans: 5 1/2 ounces

4

what is the typical recommended intake of p/c/f?

Protien 10-15%
Carbs: 45-65%
Fat 20-35%

5

Protein requirement for athlete?

1.5-2.0g/kg of body weight

6

difference between LDL and HDL

LDL=bad Low density
HDL=good high density

7

what are triglycerides?

the union of glycerol with 3 fatty acids

8

saturated fats

fatty acids containing no double bonds

9

monosaturated

one double bond

10

polysaturated

2 or more double bonds

11

what is cholesterol?

synthesized in the liver and intestine it is important for cell membranes and the production of bile

12

how does dehydration affect performance?

Causes cardiovascular strain and impaired ability to dissipate heat.

13

what can happen if dehydration occurs?

collapse,

14

what are electolytes

control fluid balance, loss of sodium from sweating can result in heat cramps

15

strategies to enhance fat utilization during exercise? promote fat oxidation and decrease muscle glycogen depletion?

caffeine, consumption of medium-chain triglycerides, exposure to high-fat, low carb diets

16

the best diet is

individulized

17

what is the first step in nutirional counseling

define the athletes goals

18

what are the 2 fundamental components of the diet

appropriate calorie lever
appropriate nutrient level

19

essential amino acids

His
Is
Leu
Lys
Met
phe
thr
try
Val

20

non essential

ala
arg
asp
cyc
glut
gly
pro
ser
tyr

21

how much protein should come from animal sources

2/3rds

22

protein intake recommendation for adults

10-15%

23

how much protein should aerobic endurance athletes eat

.8g/kg of body weight

24

how much protein should resistant training athletes consume?

1.7g/kg of body weight

25

general recomommendation for protein of athletes

1.5-2.0 g/kg of body weight

26

how much is too much protein?

greater than 4.0g/kg body weight

27

monosaccharides

glucose, fructose and galactose singe sugar molecules

28

disacchardies

sucrose lactose maltose 2 simple sugar units joing together

29

sucrose is a combination of

fructose and glucose

30

polysaccharides

complex carbs such as fiber or starch