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Nutrition
Nutrition & Sport Performance Final
| Question | Answer |
|---|---|
| What are the two major fluid compartments in the body? | Extracellular fluid (ECF) Intracellular fluid (ICF) |
| What does extracellular fluid consist of? | Plasma (intravascular) Interstitial fluid (Intercellular) |
| Intracellular fluid is what percent range of water storage? | 60-65% |
| The adult body is _____% water by weight, females vs males? | 60% - Females: 8 gallons (30L) Males: 11 gallons (42L) |
| What is the percent range that people can range from? Lean vs Obese? | 40 - 70% Lean = 70% ; Obese = 40% |
| What is Euhydration? | Normal level of body water |
| What is Hyperhydration? | Excess body water? |
| What is Hypohydration? | Low body water |
| What is Dehydration? | The process of losing body water and going from a state of euhydration to hypohydration |
| What is aquaporin water channels? | Membrane proteins that allow water to move in and out of the cell |
| What is Osmolality? | The amount or concentration of dissolved substance, knows as solutes |
| What are the solutes that affect osmolality in the body? | Glucose, proteins and electrolytes (Na+) |
| What is tonicity? What is is also referred to? | Tension or pressure applied by a solute in compartments ; also called osmotic pressure |
| What is isotonic? | Compartments have qual osmotic pressure, no water movement |
| What is hypertonic? | "Pulls" water in |
| What is hypotonic? | Water "pulled" out |
| Water lost during exercise comes from where? | The intravascular compartment (plasma) |
| What is the hypothalamus? | A small structure in the brain that has receptors |
| What are osmoreceptors? | Receptors in the hypothalamus that monitor osmolality |
| When plasma becomes hypertonic, the hypothalamus signals what to do what? | The pituitary gland to release antidiuretic hormone (ADH) |
| ADH or antidiuretic hormone stimulates what to do what? | The kidneys to conserve water so that osmolality of the plasma is maintained |
| What are the two primary functions water serves for active people? | 1. Regulated body temperature 2. Maintains optimal cardiac output during exercise |
| What are the 3 major electrolytes? | Sodium, Chloride and Potassium |
| What is aldosterone? | A hormone secreted bt the adrenal cortex that regulates Na+ and K+ at the kidneys |
| Low blood Na+ does what? | Stimulates the release of aldosterone and the kidneys excrete less |
| High blood K+ does what? | Makes the kidneys excrete more via urine |
| What is a normal body temperature? | About 98.6 degrees |
| What is normal body temperature at rest? | 97-99 degrees |
| Body temperature is controlled by what? | The autonomic division on the nervous system (Hypothalamus) |
| What are the two major adjustments that occur then body temperature increase? | Increased blood flow to skin (heat loss via radiation) and Sweating (heat loss via evaporation |
| Hyperthermia can occur during excise when? | When exercising during excessive hear and or when you have severe dehydration |
| When body temperature increase, blood flow is redirected to the skin for what 2 things? | 1. allows heat loss via evaporation and radiation 2. dehydration decreases the capacity to thermoregulate |
| Athletes sweat rates can reach what for strenuous exercise in hear and low intensity in heat? | strenuous: 2-3 L per hour = 4.4 pounds low intensity: 1-1.5L per hour = 2.2 pounds |
| What is the rule for recovery of sweat loss? | replace 150% of fluid lost in sweat for each lb lost drink 24 ounces |
| Acclimatization to heat takes how long? | 10-14 days |
| How do you get acclimatized to heat? | Train in the heat but reduce volume and intensity train for a hot event in a cold area (indoors, no fans & extra clothes) |
| Physiologyical adaptations to heat acclamation include what 3 things? | 1. Increases plasma volume 2. Less reliance on carbs, more fat at sub maximal intensities 3. 30% increase in sweat rate and starts at lower body temp |
| What 2 things does increased plasma volume do? | increases stroke volume improves blood flow to skin and muscles |
| What does a 30% increase in sweat rate do? | reduced Na+ in sweat and other electrolytes/minerals |
| What are the 3 main ingredients in sports drinks? What is is called? | Water Carbs and electrolytes : Carbohydrate-electrolyte solution (CES) |
| Conventional sports drinks are composed of what % carbs? | 5-10% |
| What are the 5 facts that influence gastric emptying and intestinal absorption? | 1. fluid volume 2. osmolality 3. carb type and concentration 4. exercise intensity 5. presence of glucose and Na+ |
| Larger fluid volume = ? | Faster rate of gastric emptying |
| Lower osmolality = ? | Faster rate of gastric emptying an intestinal absorption |
| What are the factors that increase osmolality? | Amount of carbs, electrolytes, artificial colors, artificial flavors, artificial sweeteners and preservatives |
| Why is 2-6% with more than one type of carbs ideal? | There is a higher concentration and using only one type of carb slows both gastric emptying and intestinal absorption |
| High intensity exercise = ? | Slower rate of gastric emptying |
| The presence of glucose an Na+ enhances what? | Intestinal absorption of water |
| When rehydration is the main goal the ideal osmolality of a sports drink should be what? | greater than or equal to 280 mOsmol: L |
| What is hyponatremia? | A condition of below normal of below normal levels : less than 135 mmol |
| Who do you get hyponatremia? | overconsumption of water/fluids |
| When does hyponatremia mostly occur when? | During endurance events |
| What are the 5 signs and symptoms of hyponatremia? <130mmol | Bloating, puffiness of hands and feet, nausea, vomiting, headache |
| What are the 5 signs and symptoms of severe hyponatremia? <120mmol | Seizures, coma, respiratory arrest, brain damage, death |
| What are the 8 risk factors of hyponatremia? | excessive drinking of fluids before during and after events considerable weight gain during event slower finishers females low body weight heat unacclimatized;poorly trained salty sweaters chrionic NSAID use; affect kidney function |
| What does "my personal sports drink" consist of? | 5-6 cups water 1/2 lime juiced 3 tablespoons sugar 1.4 teaspoon salt (600mg) |
| What % of men and women are dissatisfied with their current body weight? | 40% of men and 55% of women |
| What % of first year male and female college students desire to change their current body weight? What do females want vs males? | 85% Females: leanness ; Males:muscularity |
| What is the ideal body weight? | It depends on physical performance and health |
| What is the Acadmany of Nutritions and Dietetics % body fat for obesity in men and women? | men = > 25% women = >30% |
| What are the 2 considerations of body fat and obesity? | people who have high body fat may not get health problems if they are active and location of fat matters |
| What is essential amount of fat for basic needs for men and women? | men = 2-5% women =12-15% |
| Energy balance regulation via the hypothalamus: | Plays a role in hunger/satiety |
| What are the 4 things affected by the hypothalamus via energy balance regulation? | stimulation of senses (smell,taste, sound) stomach fullness blood nutrient levels hormones and other substances |
| What are the 3 things affected by blood nutrient levels? | glucostatic lipostatic aminostatis theroies |
| What is adipokines? | hormone-like substance release from adipocytes (leptin and gherlin) |
| What is leptin? | produced by adipocytes >>more body fat = more leptin >>less body fat = less leptin inhibits production of neuropeptide (NPY_ |
| NPY increase what? | appetite and decreases energy expenditure |
| What is the set point theory? | individual is programmed to be a certain body weight |
| What if the body is resistant to leptin? | people believe this is the primary cause of high obesity rates in the US |
| Discovery of leptin supports the set point theory because? | gain signifiant body fat = more leptin = less NPY = decreased appetite and increased energy expenditure = body restored back to normal |
| What is ghrelin? | A hormone secreted by the stomach |
| What does gherkin do? | stimulated the hypothalamic hunger center stimulated release of dopamine |
| What is dopamine? | a neurotransmitter that stimulates the brain's pleasure centers |
| More dopamine release = | greater sense of pleasure |
| What are the two ways fat is deposited into the body? | hyperplasia and hypertrophy |
| What does hyperplasia do? | increase in number of adipocytes |
| What does hypertrophy do? | increase in size of existing adipocytes |
| Genetics may explain what % of obesity? | 25-40% |
| First 4 contributing factors to obesity? | >> portion sizes of food have increased >> high calorie empty calorie foods >> liquid calories & sugary drinks (22% of daily calories for US) >> sugar intake |
| Last 4 contributing factors to obesity? | >> decreased levels of physical activity >> less sleep more stress >> built environment (city infrastucture) >> climate control |
| What is gynoid obesity? | characterized by fat accumulation in the gluteal-hip-thigh regions |
| What are the 2 issues with gynoid obesity? | more resistant to weight loss compared to android obesity more subcutaneous fat |
| What is android obesity? | characterized by fat accumulation in the abdominal area |
| What is the issue with android obesity? | more visceral fat |
| High levels of visceral fat and android obesity increase risk of what? | metabolic syndrome |
| What are the 5 things associated with metabolic syndrome? | increased wait circumference (>40in men, >35in women) elevated serum triglycerides (>150mg) lowered HDL - cholesterol elevated blood pressure (>130 systolic >85 distolic) elevated fasting blood glucose (>100mg) |
| 1 pound of fat = ? | 454 g (9kcal) |
| 1 pound of pure body fat = ? | 3,500 kcal |
| Body fat contains what 3 things? | protein, minerals and water |
| Loss of body fat costs ? | 3,500 kcal (must consider individual variability) |
| Recommended maximal amount of weight loss per week? | adults: 2lbs children: 1lb |
| Practical goal of weight loss per week? | adults: 1lb children: 1/2 lb |
| Healthy weight loss = | lower body fat while maintaining or increasing fat free mass with exercise |
| Calculating amount of weight loss equation: | fat free mass in pounds ------------------------------ (1 - desired body fat %) |
| What is RMR? | Resting metabolic rate |
| To lose 1 pound per week requires how much of a deficit? | 500 kcal per day deficit |
| What are the 5 general recommendations for weight loss? | >> small caloric deficit >> high protein, moderate fat, low carb >> frequent meals >> incude exercise >> est. realistic long range and short range goals |
| What are the 2 reasons several smaller meals are better? | >> better glycemic index control >> nitrogen retention |
| 2 types of exercise for weight loss? | >> aerobic exercise to burn calories and mobilize fat >> resistance training maintain/increase FFM (low weight, high rep 6-12RM) |
| Long range weight loss goals = | lose 10-15% body weight over 4-6 months |
| short range weight loss goals = | lose 1-2 lbs per week |
| What is the cunningham equation? | RMR = 500 +22 (FFM) in kg |
| Initial weight loss may come from what? | Decrease body stores from carbs and water loss |
| We can store how much glycogen and where? | 1500 - 2000 kcal of glycogen in our muscles and liver |
| Complete glycogen depletion? Water store in glycogen? | 500 g 1,500 g |
| Total weight loss from carbs and water but no fat? | 4.4 pounds |
| Loss from water alone? Loss from glycogen depletion? | 3.3 pounds 1.1 pounds |
| Which is better exercise or caloric restriction? | caloric restriction |
| Weight loss supplements make how much money? | $2 billion a year |
| what % of men and women have taken some form of weight loss supplement? | men = 10% women = 21% |
| What are the 3 common claims of weight loss supplements? | reduce macronutrient absorption decrease appetite increase metabolism and thermogenesis |
| On average how many ingredients are in a weight loss supplement? | 10 but up to 96 |
| What is unknown about supplements? | - effects of the combination of all ingredients -effects of ingredients with prescription meds in combination with certain medical conditions |
| What are the 5 most common ingredients in weight loss supplements? | ephedra synephrine green tea (or extract) caleus forskohlii caffeine (guarana, yerba mate, kola nut) |
| What is ephedra? | - type of plant that contain ephedrine - used in over the counter meds as decongestant and bronchodilator to treat asthma, increases metabolic rate by 5% - also called Ma Huang |
| What are the 3 adverse side effects of ephedra? | - hypertension - hyperglycemia - increased risk of heat stroke |
| News related to ephedra? | banned by most sports in the NFL, NCAA and MLB banned by FDA as dietary supplement |
| What is synephrine? | extract from bitter orange - safe alternative to ephedrine - may increase energy expenditure and lipolysis - suppress appetite |
| What are the 7 possible side effects of synephrine? | increased blood pressure chest pain anxiety ventricular fibrillation ischemic stroke myocardial infarction death |
| What does green tea and green tea extract contain? | caffeine and epigallocatechin gallate (EGCG) |
| What does green tea do? | may increase metabolic rate and lipolysis |
| What are the 5 possible side effects of green tea extract? | NONE WITH GREEN TEA nausea constipation abdominal discomfort increased blood pressure liver damage |
| What is coleus forskohlii supposed to do? | promote weight loss by enhancing lipless and reducing appetite |
| What are guarana, yerba mate, and kola nut considered? | caffeine |
| What is caffeine? | A central nervous system stimulant |
| What are the 2 things caffeine does to the body? | - increases energy expenditure and lipolysis - tolerance and habitual intake reduces effectiveness |
| FDA states how much caffeine is "safe"? | 400 mg per day |
| To gain weight (lean body mass) requires what 3 things? | - excess kcal intake - adequate protein intake -proper training stimulus |
| What is an unrealistic goal of gaining weight? | to gain lean body mass without ANY additional fat mass |
| What are the first 3 steps of gaining weight? | >> set realistic goals and time frame >>determine energy levels for weight maintenance >> assess daily energy expenditure |
| What is a realistic goal and time frame? | 20% increase in lean body mass in the first year for young athletes. 1-3% per year for advanced trainees |
| The exact number of kcal to gain 1 pound of muscle is? | unknown |
| What is the estimated requirement to gain one pound of muscle? | minimum of 2,300 up to 3,500 addition kcal |
| What is the general "rule of thumb" to increase energy intake? | by 400 to 500 kcal per day |
| Focus on what 2 things for optimal macro composition? | - nutrient dense carbs (whole grains, fruits, veggie, legumes) - high quality protein (whey, egg, soy, milk, animal protein) |
| What should you consume less of for optimal macro composition? | healthy fats because they can be satiating resulting in lower total kcal comp |
| 2 General recommendations of nutrient timing of protein? | - 20 g post training including 10g BCAA's - small amounts throughout the day to meet total needs |
| What does consumption of protein post strength training do? | increases muscle protein synthesis and decreases protein breakdown (net muscle protein accretion, "gainz") |
| Carbs post workout do what? | promotes repletion of muscle glycogen and uptake of amino acids |
| What is the ratio of carbs to protein post workout? | 4:1 Carb to protein |
| What are the 3 basics of gaining weight? | increase total energy intake (most important) consume adequate protein focus on resistance training (limit aerobic training) |
| What is the adequate protein intake? | 1.6 to 1.7 g per day |
| What is the rep range of muscle hypertrophy? | 6-12 rep range |
| What are the other 3 things to consider while trying to gain weight? | modifiable factors (caffeine, smoking) non modifiable factors (hormones, genetics) not enough sleep (gains occur during rest) |
| How to calculate percent increase | new body weight - original body weight / original body weight x 100 |
Created by:
Alyssa.Kunzman
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