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N&D 348 Exam 1
Lessons 1-3
36
Other
Undergraduate 3
03/07/2012

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Term
Enriched Foods
Definition
The addition of vitamins and minerals to refined/processed products to increase their nutritional value.
Term
Fortified Foods
Definition
The process of adding vitamins or minerals to foods or beverages that did not originally contain them.
Term
Dietary Reference Intakes (DRI’s)
Definition
A newer way to quantify nutrient needs and excesses for healthy individuals. Expands on RDA and takes into consideration other dietary quantities such as Estimated Average Requirement (EAR), AI, and Tolerable Upper Intake (UL).
Term
Considerations to develop an athlete's nutrition plan:
Definition
1. Health history
2. Bioenergetics of sport
3. total weekly training and competition time
4. living arrangements
5. access to food
6. travel schedule
Term
Passive Diffusion
Definition
A means of cellular absorption in which the movement of molecules through permeable cell membranes is driven only by differences in concentration gradient.
Term
Facilitated Diffusion
Definition
A means of cellular absorption in which protein carrier molecules are required to move substances across membranes driven only by differences in concentration gradient.
Term
Active Transport
Definition
An energy-requiring means of cellular absorption in which substances are carried across membranes by protein molecule. Not dependent on concentration gradients.
Term
Endocytosis
Definition
A means of cellular absorption in which substances are encircled by the cell membrane and internalized into the cell.
Term
Metabolism
Definition
The sum total of all the energy required to power cellular processes and activities.
Term
Basal Metabolic Rate (BMR)
Definition
The minimum amount of energy required to sustain life at the waking state. Usually measured in the laboratory under rigorous conditions.
Term
Resting Metabolic Rate (RMR)
Definition
The minimum amount of energy required to meet the energy demands of the body while at rest. Usually determined under less-rigorous conditions.
Term
Chemical Energy
Definition
Energy that is released as the bonds holding chemicals together are broken.
Term
What is the direct source of energy for all cellular functioning?
Definition
Adenosine triphosphate (ATP)
Term
What are the 3 Energy Systems?
Definition
1. Phosphagen system
2. Anaerobic system
3. Aerobic system
Term
Phosphagen System
Definition
The energy system composed of the high-energy phosphates ATP and creatine phosphate.
AKA "the IMMEDIATE energy system" because it produces ATP at the fastest rate.
Term
Anaerobic System
Definition
The energy system that has the capability to generate ATP in the absence of oxygen.
Results in the formation of ATP and lactic acid.
Term
Aerobic System
Definition
The energy system that relies upon the presence of oxygen to make ATP.
The SLOWEST at producing ATP but has an almost unending capacity to make ATP.
Term
Metabolic Pathways
Definition
Sequentially organized metabolic reactions that are catalyzed by enzymes and result in the formation or breakdown of chemicals within the body.
Term
Anabolic Pathway
Definition
A metabolic pathway that requires energy and results in the formation of more complex molecules.
Term
Catabolic Pathway
Definition
A metabolic pathway that degrades complex compounds into simpler ones and in the process gives off energy.
Term
The anaerobic and aerobic metabolic pathways are...?
Definition
Catabolic.
Term
Glycolsis
Definition
A metabolic pathway that is responsible for the breakdown of glucose.
It is unique in that it can function wit or without the presence of oxygen.
Term
Recommendation of carbohydrate intake for athletes
Definition
5-10 g of carbohydrate per kg of body weight.
Term
Glycemic Index (GI)
Definition
An index for classifying carbohydrate foods based on how quickly they are digested and absorbed into the bloodstream.
Term
Preexercise meals should have a HIGH or LOW GI?
Definition
Low
Term
How much total carbohydrates can the body store in the liver and muscle?
Definition
400-600 g
Term
How many kcals are available to be used for maintaining blood glucose levels?
Definition
400-500 kcals
Term
How much carbohydrates should be consumed 4-24 hours before training session/competition?
Definition
60-70% of total calories
Term
Athletes should strive to consume __ g of carbohydrates per kg of body weight in the 1-4 hours prior to exercise.
Definition
1-4.5 g
Term
How much carbohydrate should be consumed DURING exercise?
Definition
It varies. Athletes should try different combinations of sports drinks, bars, gels, and other foods to determine the best mix of solids and fluids to consume during competition.
Term
What types of carbohydrates are best AFTER exercise?
Definition
carbohydrate-rich foods; high GI foods
Term
How much and at what rate should carbohydrates be consumed AFTER exercise?
Definition
1.2 g per kilogram of body weight per hour for 3-4 hours.
Term
Crossover Point
Definition
The point on an increasing continuum of exercise intensity where fats and carbohydrates each contribute 50% of the needed energy and beyond which carbohydrates become the PREDOMINANT energy source.
Term
What is the recommended fat intake?
Definition
20-30% of total energy for adults.
Term
Where are unsaturated fats found?
Definition
Plant products, including olives, olive oil, canola oil, avacados, nuts, seeds, flax, as well as fish.
Term
Where are saturated fats found?
Definition
In meats, high-fat dairy products, ceeses, butter, margarine, desserts and snack foods.
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