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unstructured physical activity
unplanned; daily activities TERM 2
structured physical activity
DEFINITION 2 planned; excercise TERM 3
ACSM
DEFINITION 3 american college of sports medicine has developed recomendations for quantity and quality of exercise for developing and maintaining health realated fitness, including excercise programs TERM 4
nutrition
DEFINITION 4 the science of foods and the nutrients and other substances they contain, and of their actions within the body TERM 5
nutrients
DEFINITION 5 chemical substances obtained from food and used in the body to provide energy, structural materials, and regulating agents to support growth, maintenance, and repair of the body's tissue
6 essential nutrients (list &
macro/micro)
- carbohydrates - macro 2. lipids - macro 3. protein- macro
- water 5. vitamins - micro 6. minerals- micro TERM 7
sports-related fitness
DEFINITION 7 fitness components such as strength, power, speed, endurance, and neuromuscular motor skills specific to their sport TERM 8
sports nutrition
DEFINITION 8 a relatively new area of study involving the application of nutritional principles to enhance sports performance TERM 9
athletes most susceptible to poor nutrient
intake
DEFINITION 9 athletes involved in weight-control sports, such as dancers, gymnasts, body builders, distance runners, and wrestlers, are most susceptible to poor nutrient intake. TERM 10
most significant dietary deficiency
DEFINITION 10 IRON, although ZINC, CALCIUM, PROTEIN, and B VITAMINS were also found inadequate.
dietary supplements may pose a health risk
due to ...
all substances not being listed on the label TERM 17
studies have shown that the use of various
dietary supplements may ...
DEFINITION 17 impair health and may even be fatal (EPHEDRINE-WEIGHT LOSS) TERM 18
essential nutrients (defin.)
DEFINITION 18 nutrients that the body needs but cannot produce at all or cannot produce in adequate quantities TERM 19
MY PYRAMID MODEL: variety rep by..
DEFINITION 19 6 sections of food 1. grains 2. vegetables 3. fruits 4. oils 5. milk 6. meat & beans TERM 20
MY PYRAMID MODEL: proportion represented
by..
DEFINITION 20 widths of the food group bands; general guide, not exact
MY PYRAMID MODEL: personalization rep by...
person on the steps TERM 22
MY PYRAMID MODEL: activity rep. by...
DEFINITION 22 steps and the person climbing them TERM 23
MY PYRAMID MODEL: moderation rep by...
DEFINITION 23 narrowing of each food group from bottom to top; wider base = foods w/ little or no solid fats or added sugars (should be selected more often) narrower top= foods w/ more added sugars and solid fats (the more active you are, the more of these foods you can fit into your diet) TERM 24
FOOD EXCHANGE SYSTEM (define)
DEFINITION 24 a planning tool that orgamizes foods by their proportions of carbs, fats, and protein. foods on any single list can be used interchangeably. TERM 25
FOOD EXCHANGE LIST: (CALORIES: 1 oz of
meat, 1 c. of milk/yogurt, 1 slice bread/roll,
1/2 c. veggies, 1 fruit)
DEFINITION 25 1 oz. very lean meat = 35 cal. 1 oz. med. fat meat= 75 cal. 1c. of milk/yogurt, 2oz of proc.cheese, 1.5 oz cheese= 75cal. 1 slice bread/roll, 1/2 cereal, rice, pasta, .5 bagel =80cal .5 c. veggie = 25 cal 1 med. apple, orange, banana = 60 cal
diet should consist of _ % fat, _% carbs, and
_% protein
diets should consist of 30% fat, 50% carbs, and 20% protein TERM 32
2000 calorie diet will consist of: _ calories of
carbs, _ calories of fats, and _ calories of
protein
DEFINITION 32 a 2000 calorie diet will consist of 1000 calories of carbs, 600 calories of fats, and 400 calories of protein TERM 33
2000 calorie diet will consist of approx.: _ g of
carbs, _ g. of fats, and _ g. of proteins
DEFINITION 33 2000 calorie diet will consist of approx. 250 g. of carbs, 66. g. of fats, and 100 g. of proteins TERM 34
vegan
DEFINITION 34 a strict vegetarian who eats no animal products at all. most nutrients are obtained from fruits, veggies, breads, creals, legumes, nuts and seeds TERM 35
lactovegetarians
DEFINITION 35 include milk and other dairy products such as cheese
ovolactovegetarian
consumes both eggs and dairy TERM 37
semivegetarians
DEFINITION 37 do not eat red meat and pork products. they do eat fish and white poultry meat TERM 38
pescovegetarians
DEFINITION 38 eat fish but no other meats TERM 39
fortification
DEFINITION 39 the addition to a food of nutrients that were either not originally present of present in insignificant amount TERM 40
vitamin c enhances the absorption
of..
DEFINITION 40 iron
functional foods
are food products designed to provide health benefits beyond basic nutrition TERM 47
ex. of functional food
DEFINITION 47 YOGURT contains PROBIOTICS. (live microbial food constiteunts that influnce body functions) TERM 48
food additives
DEFINITION 48 any substance added directly to food. ex: vanilla extract to icecream enhance color, flavor, texture TERM 49
food intolerance
DEFINITION 49 general term for any adverse reaction to a food or food component that does not involve the immune system. the body cant properly digest a portion of the food b/c it lacks the appropriate enzyme TERM 50
food allergy
DEFINITION 50 aka food hypersensitivity; involves an adverse immune response to an otherwise harmless food substance; some allergy reactions can cause death
precompetition meal: (calories, hrs prior)
500-600 calories a solid meal should be eaten 3 to 4 hours prior to competition TERM 52
_ and _ can be consumed during
competition
DEFINITION 52 water and carbs can be consumed during competition TERM 53
enzyme
DEFINITION 53 a protein that facilitates a chemical reactions: making moleculre, breaking a molecule, changing the arrangement of a molecule, or exchanging parts of molecule TERM 54
hormones
DEFINITION 54 chemical messengers; secreted by a variety of glands in response to altered conditions in the body TERM 55
amylase
DEFINITION 55 salivary enzyme in mouth; breaks down starch into sugar (maltose)
sucrase
breaks down sucrose; in small intestine TERM 62
lactase
DEFINITION 62 breaks down lactose; in small intestine TERM 63
chyme
DEFINITION 63 acidic; neutralized by sodium bicarbonate secreted by pancreas; in small intestine TERM 64
lingual lipase
DEFINITION 64 begins in mouth; released by salivary gland; breaks down triglycerides to produce diglycerides and fatty acids. TERM 65
gastric lipase
DEFINITION 65 in stomach; breaks down fat
cholecytoskinin
in small intestine; presence of fat releases it; signals the gallbladder to release the storage of bile TERM 67
bile can act as an
DEFINITION 67 emulsifier TERM 68
pancreatic lipase
DEFINITION 68 breaks down most of the triglycerides TERM 69
pepsin
DEFINITION 69 in stomach; stomach acid converts inactive form of pepsinogen into pepsin; pepsin breaks proteins and large polypeptides into smaller polypeptides and amino acids TERM 70
sodium bicarbonate
DEFINITION 70 secreted by pancreas; neutralizes acidic chyme in stomach
6 forms of energy
- mechanical 2. chemical 3. heat 4. electrical 5. ligh 6. nuclear TERM 77
calorie is the measure of..
DEFINITION 77 heat TERM 78
1 g. of alcohol = _ cal.
DEFINITION 78 1 g. of alcohol = 7 calories TERM 79
ATP can be formed from either _, _, or _
DEFINITION 79 carbs, fat, or protein TERM 80
aerobic glycolysis
DEFINITION 80 one of the major factors controlling the metabolic fate of muscle glycogen is the availability of oxygen in the muscle cell. if oxygen is available a large amt of ATP is formed
anaerobic glycolysis
if inadequate oxygen is available to meet the energy demands, then insufficient ATP is formed and lactic acid is a by-product of the process to generate more ATP TERM 82
best activities to increase energy
expenditure:
DEFINITION 82 walking running swimming cycling aerobic dance home excercise equipment TERM 83
estimated energy needs: men: kg x _ =
kcal/day women: kg x _= kcal/day
DEFINITION 83 men: kg x 24 = kcal/day women: kg x 23 = kcal/day TERM 84
activity factors: very light light active very
active
DEFINITION 84 v. light - 1.0 light - 1.4 active - 1.6 v. active - 1. TERM 85
1 lb / _ =
kg
DEFINITION 85 1 lb / 2.2 = kg
soluble fiber sources
fruits, oats, barley, legumes TERM 92
insoluble fiber sources
DEFINITION 92 wheat bran, corn bran, whole grain breads and cereals, and veggies (promotes bowel mvt.) TERM 93
water-holding capacity
DEFINITION 93 the capacity to capture water like a sponge, swelling and increasing the bulk of the intestine contents TERM 94
viscosity
DEFINITION 94 capacity to form gel-like solutions TERM 95
carb loading (def.)
DEFINITION 95 dietary tech. designed to promote a signif. increase in the glycogen content in both the liver and the muscles in an attempt to delay the onset of fatigue. usually for 3-7 days in prep for major athletic components
carb loading: what type of athletes use carb
loading?
athletes who sustain high levels of continuous energy expenditure for prolonged periods such as long-distance runners, swimmers, bicyclists, triathletes, cross-country skiers, and similar athletes. also soccer laccrosse and tourney sports (tennis and volley ball) TERM 97
symptoms of lactose intolerance
DEFINITION 97 gas, bloating, ab pain, diarrhea, headach, and fatigue TERM 98
acute complications of diabetes:
HYPERGLYCEMIA
DEFINITION 98 HYPERGLYCEMIA - elevated blood glucose; symptoms: THIRST, HUNGER, INCREASED URINATION, BLURRED VISION, FATIGUE, ACETONE BREATH, AND LABORED BREATHING TERM 99
acute complications of diabetes:
list
DEFINITION 99 polyphagia, glycosuria, ketoacidosis, ketonuria, polyuria, hyperosmolar, diabetic coma, hypoglycemia (low blood glucose; hunger headache sweating shakiness nervousness confusion disorientation and slurred speech), nocturnal hypoglycemia, TERM 100
chronic complications of diabetes:
list
DEFINITION 100 gangrene, macro/micro angiopathies, kidney functions, retinopathy, neuropathy, gastroparesis
