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Straighterline Nutrition Final exam
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Straighterline Nutrition Final exam
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Straighterline Nutrition Final examphysical fitness - ANSWER the ability to perform moderate to vigorous activity
without undue fatigue
ATP (adenosine triphosphate) - ANSWER the main energy currency for cells. Used
to promote ion pumping, enzyme activity, and muscular contraction. The immediate
source of energy for body functions.
ADP (adenosine diphosphate) - ANSWER A breakdown product of ATP.
Synthesized into ATP using energy from foodstuffs and a phosphate group.
phosphocreatine (PCr) - ANSWER A high-energy compound that can be used to
re-form ATP. It is used primarily during bursts of activity, such as lifting and jumping.
creatine - ANSWER An organic (i.e. carbon containing) molecule in muscle cells
that serves as a part of a high-energy compound (termed creatingphosphate or
phosphocreatine) cable of synthesizing ATP from ADP.
The primary goal in the use of any fuel (carb, fat, protein) - ANSWER to make ATP.
First line of defense for resupplying ATP in muscles - ANSWER PCr
(phosphocreating)
The main advantage of phosphocreatine - ANSWER It can be activated instantly
and can replenish ATP at rates fast enough to meet the energy demands of the
fastest and most powerful actions.
Disadvantage of phosphocreatine - ANSWER Not much of it is made and stored in
the muscles
Ues of glucose to make ATP can be either __ or __ - ANSWER anaerobic or
aerobic
Anaerobic glucose breakdown - ANSWER yields energy fast. It provides most of
the energy needed for events that require a quick burst of energy (sprints)
Disadvantage of the anaerobic breakdown of glucose - ANSWER (1) cannot be
sustained for long periods of time and (2) the rapid accumulation of lactic acid greatly
increases the acidity of the muscle.
pyruvic acid - ANSWER a three-carbon compound formed during glucose
metabolism, also called pyruvate
lactic acid - ANSWER A three-carbon acid formed during anaerobic cell
metabolism; a partial breakdown product of glucose; also called lactate.
Aerobic glucose breakdown is a ___ energy source - ANSWER sustained
,aerobic breakdown of glucose yields approximately __ percent of the ATP made
from complete glucose metabolism - ANSWER 95%.
Products of aerobic glucose breakdown - ANSWER carbon dioxide and water as
opposed to the lactic acid of anaerobic glucose breakdown
bonking - ANSWER diminished mental ability as the result of blood glucose
declining during exercise
Fall in blood glucose during exercise is related to the depletion of ____ glycogen -
ANSWER liver (not muscle0
____ glycogen is used to maintain blood glucose - ANSWER liver
what is the main fuel for prolonged low-intensity activity - ANSWER fat
for lengthy activities at a moderate pace, fat supplies how much of the energy
required? - ANSWER 70-90%
The only fast-paced anaerobic fuel we eat is - ANSWER carbohydrate
Slow and steady aerobid activity uses___ in addition to ___ - ANSWER
fat/carbohydrateq
amino acids derived from protein only supply about ___ of the body's general energy
needs. - ANSWER 5%. 10-15% during endurance exercise.
the primary muscle fuels for weightlifting are - ANSWER PCr and carbohydrate for
the brief bursts of energy, and fat during the resting states
Is it possible to increase muscle mass by eating protein? - ANSWER No. Physical
strain/strength training is needed.
Estimated calories to sustain moderate activity - ANSWER 5-8 kcal/minute
Recommended carbohydrate intake for athletes - ANSWER 60% or more
Three major causes of fatigue in athletes - ANSWER depletion of fluid; depletion of
electrolytes, and depletion of carbohydrates
carbohydrate loading - ANSWER high carbohydrate intake is consumed for 6 days
before an athletic event while tapering exercise duration in an attempt to increase
muscle glycogen stores.
The amount of activity would be for events lasting more than 60-90 minutes so it
applies to relatively few athletes.
Purpose of carbohydrate loading - ANSWER to increase muscle glycogen stores by
50-85% over typical conditions.
,disadvantage of carbohydrate loading - ANSWER additional water (about 3 grams)
is incorporated into the muscles along with each gram of glycogen. Additional water
weight and muscle stiffness can detract from sports performance.
consuming carbs ___ a competition provides about the same advantage as carb
loading - ANSWER during
fat needs for athletes - ANSWER up to 35% of calories from fat
protein needs for athletes - ANSWER 1.0 - 1.6 grams of protein per kg of body
weight.
protein needs for non athletes - ANSWER .8 grams per kg of body weight
heat exhaustion - ANSWER The first stage of heat-related illness that occurs
because of depletion of blood volume from fuluid loss by the body. This increases
body temperature and can lead to headache, dizziness, muscle weakness, and
visual disturbances etc.
heat crams - ANSWER A frequent complication of heat exhaustion. They usually
occur in people who have experienced large sweat losses from exercising for several
hours in a hot climate and have consumed a large volume of water. The cramps
occur in skeletal muscles and consist of contractions for 1 to 3 minutes at a time.
heat stroke - ANSWER Heatstroke can occur when internal body temperature
reaches 104 degrees F. Seating generally ceases if left untreated, and blood
circulation is greatly reduced. Nervous system damage may ensue, and death is
likely. Often the skin of individuals who suffer heatstroke is hot and dry.
Water vs sports drinks - ANSWER less than 60 minutes or less than 5-6 pounds
lost...water. Otherwise sports drinks for the electrolytes and carbohydrate
replacement.
hyponatremia - ANSWER water intoxication
ergogenic - ANSWER work-producing. An ergogenic aid is a mechanical,
nutritional, psychological, pharmacological, or physiological substance or treatment
intended to directly improve exercise performance.
What is the most potential single indicator of infant's future health - ANSWER Birth
weight
Know if overweight pregnant women should lose weight during pregnancy -
ANSWER Health care providers advise against losing weight and advocate
following a well-balanced, calorie restricted diet, and regular exercise program in
order to gain little to no weight
How are the months of pregnancy divided - ANSWER -First 3 months: 1st trimester
-Second 3 months: 2nd trimester
, -Third 3 months: 3rd trimester
What is the weight gain range for normal weight women - ANSWER 25-35 pounds
What is the recommended weight gain range for overweight pregnant women -
ANSWER 15-25 pounds
Which nutrient is associated with developing neural tube defects? - ANSWER Folic
acid
How does pregnancy impact absorption of calcium and iron - ANSWER The mother
absorbs more calcium and iron for the development of the fetus. Therefore, the
mother often does not get as much calcium or iron as she should
Which nutrient need is the most difficult to meet during pregnancy - ANSWER Iron
Know advantages of breast feeding - ANSWER -Protects against infections and
illnesses
-Protects against food allergies
-Protects against some chronic diseases
Know how malnutrition in a lactating female impacts breast milk quantity and quality -
ANSWER Both the quantity and quality decrease
Know how nutrient demands compare between pregnant and lactation women—who
needs more calories the pregnant woman or the breastfeeding mother? - ANSWER
Breastfeeding women need more calories than pregnant women. They need almost
500 calories extra in their diet
Know what gestational diabetes is and what the symptoms and management of it is.
- ANSWER -Gestational diabetes is glucose intolerance with onset recognition
during pregnancy
-Symptoms: High blood glucose, increased thirst, frequent urination
-Management: Diet, exercise or medication (insulin)
Know the definition of a critical period and how events like exposure to toxins and
malnutrition impact the fetus - ANSWER -Critical periods: Finite periods during
development in which certain events occur that will have irreversible effects on later
developmental stages
-Toxins will affect neural tube development
-Malnutrition can limit liver growth, cause development of type 2 diabetes later in life,
or cause hypertension
Know what pre-eclampsia is and what the symptoms are - ANSWER Pre-eclampsia
is a condition characterized by high blood pressure and protein in the urine
Stages of Embryonic and Fetal Development - ANSWER Zygote-initial product of
sperm and ovum
Embryo- 2-8 weeks
Fetus- 8 weeks until
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