CH 7 Nutrition

  1. Nutrients are divided into 6 classes:
    • CHO
    • Fat
    • Protein
    • Vitamin
    • Minerals
    • Water
  2. Glycogen is stored in the ___.
    Liver and skeletal muscle
  3. 45-65% of a person's daily calories should come from
  4. RDA for CHO is ___ g˙day
  5. FIBER AI for men and women is ?
    • Men 38 g˙day
    • Women 25 g˙day
  6. Food with high Glycemic index causes a raid spike in blood glucose.
    just to know
  7. The metabolicm of 1 g of CHO yields ___ of energy.
    4 kcal
  8. Functions of Fat
    • temperature regulation
    • protection of vital organs
    • distribution of some vitamins
    • energy production
    • formation of cell membranes
  9. The primary storage form of fats?
    Triglycerides- they are large molecules made up of 3 fatty acid chains connected to a glycerol backbone.
  10. When metabolized 1 g of fat yields __ of energy.
    9 kcal
  11. Another type of fat, these fats have phosphate group attached to them.

    Are large molecules that allow fat to travel through bloodstream.

    Is a sterol or a fatty substance in which carbon, hydrogen, and oxygen atoms are arranged in rings.


  12. AMDR for Fats is ___%
    • 20-35%
    • \\
    • And one should limit saturated fats to no more than 10% of total calories
  13. All forms of protein are a combination of __.
    Amino Acids
  14. Functions of proteins
    • carry oxygen (hemoglobin)
    • fight disease (antibodies)
    • Catalyze reactions (enzymes)
    • Allow muscle contrations (actin, myosin, troponin)
    • Clot blood (prothrombin)
    • Act as connective tissue (collagen)
    • Act as a messenger (protein hormones like growth hormone)
  15. How many of the AA are essential AA.
  16. AMDR for protien is __%
  17. Adult RDA for protein is __g of protein for each kilogram of body weight.
    .8 g
  18. The breakdown of 1 g of protein yields approximately __of energy.
    4 kcal
  19. Organic substances essential to normal functioning of the human body.
  20. What are the FAT soluble vitamins?
    A, D, E, K
  21. What are the water soluble vitamins?
    B, C
  22. Help ward off disease
    Antioxidant vitamins
  23. Example of antioxidant vitamins often praised for their antioxidant qualities?
    Beta-carotene, Vitamin C, Vitamin E
  24. Inorganic elements tat serve a variety of functions in the human body?
  25. What are the 3 things Americans consume in inappropiate amount?
    Calcium, Iron, and Sodium
  26. Do we adequately or inadequately consume calcium?
  27. What does adequate Ca2+ promote?
    bonehealth and can prevent osteoporosis
  28. What are some foods that contain Calcium?
    Dairy products, dark green veggies, and some nuts are good source of Ca2+
  29. Do Americans over or under consume Iron?
  30. Underconsuming Iron leads to?
    Iron-deficiency Anemia
  31. How much iron should MEN and POSTmenopausal WOMEN get per day?
    8 mg
  32. How much iron should PREmenopausal WOMEN get per day?
    18 mg
  33. What is a good source of iron? (foods?)
    • Red meat
    • Eggs
    • Vegetarian sources like spinach
    • Navy and Lima Beans
    • Prune juice
  34. Do Ameircans over or under consume Sodium?
  35. What kinds of foods is sodium found in?
    Processed foods
  36. Sodium intake should be limited to no more than _.
    2300 mg a day
  37. How much water should a person ingest per day?
    1-1.5 mL of water for each kilocaorie expended
  38. What is the AI of water for MEN and WOMEN?
    • MEN- 3.7 L˙day
    • WOMEN- 2.7 L˙day
  39. Food labels should contain?
    • total Calories
    • Fat (include saturated fat)
    • Cholesterol
    • Sodium
    • CHO (including dietary fiber) protein
    • and various Vitamins and Minerals
  40. 2001 NCEP guidelines for Ideal Values
    • Total cholesterol < 200 mg˙dl-1
    • LDL-C <100 mg˙dl-1
    • HDL-C > 60 mg˙dl-1
Card Set
CH 7 Nutrition
nutrition in athletes