Dietary Supplements (11) & Sport and Exercise (12) & Pregnancy (13)

0.0(0)
studied byStudied by 0 people
learnLearn
examPractice Test
spaced repetitionSpaced Repetition
heart puzzleMatch
flashcardsFlashcards
Card Sorting

1/163

encourage image

There's no tags or description

Looks like no tags are added yet.

Study Analytics
Name
Mastery
Learn
Test
Matching
Spaced

No study sessions yet.

164 Terms

1
New cards

Dietary Supplement Health & Education Act

Expanded definition of dietary supplement & modified FDA's role in regulating dietary supplements (1994)

2
New cards

Food and Drug Administration (FDA)

Regulates supplements DIFFERENTLY than usual food and drugs

3
New cards

What are the steps the FDA follows with the regulation of supplements

1. Manufacturer must ensure supplement safety before placing on the market
2. Adverse events reported to the FDA or manufacturer
3. FDA tracks adverse events and may prohibit sale via: POST-MARKET SURVEILLANCE

4
New cards

What is the term used when the FDA prohibits sale because of adverse events?

Post-Market Surveillance

5
New cards

Who is in charge of monitoring the accuracy of advertising and labeling of supplements?

The Federal Trade Commission

6
New cards

True or False, does any federal agency regulate product quality in supplements?

NO! Consumer protection from false claims are not guaranteed

7
New cards

Who are supplements most prevalent in?

WOMEN , Adults 60 and OVER, and COLLEGE STUDENTS

8
New cards

What are the downsides of taking a supplement?

The quality may be poor, efficacy and safety is NOT guaranteed, harmful interactions with some drugs, and possibility of contamination and or adulteration

9
New cards

What are the 3 approval seals that must be seen to ensure supplement quality?

1. U.S. Pharmacopeia
2. ConsumerLab.com
3. NSF International

10
New cards

What is efficacy?

How well something works

11
New cards

What are the main supplements that may have beneficial effects?

- OMEGA 3: Fatty acids & Fish oil (Help reduce inflammation, improve metabolic function and brain health)
- Glucosamine Chondroitin: Glucose amino group (precursor or component of connective tissue in the joint)

12
New cards

What are good protein and amino acid supplements?

- Branched Chain Amino Acids (BBAAs)
- Whey Protein (digests fast & amino acids go into blood fast for muscle growth)
- Arginine (improve blood flow) & Glutamine (remove excess ammonia)

13
New cards

What are good supplements for performance?

- Creatine (Improve strength) & body will use as first energy source to "buy time" to switch over
- Caffeine: Provides energy, alertness, and focus (diuretic to encourage and remove H2O + aid in fat loss thru beta oxidation

14
New cards

What are the Main Botanical Supplements?

- Cranberry (benefits urinary tract and becomes more acidic in kidneys to kill bacteria)
- Garlic (reduce blood pressure and heart health)

15
New cards

What are the simple dietary recs for athletes and non-athletes?

- 2015 dietary guidelines
- My Plate
- most DRI's

16
New cards

Sports nutrition recs are aimed for athletes who are...

Highly active people who exercise for at least 1 hour or MORE (DAILY)

17
New cards

Intensity and duration of activity affect the...

rate of energy use

18
New cards

What kind of metabolism is used for LOW to MODERATE energy use?

AERObic Metabolism: at rest, you use FATTY acids more efficiently

19
New cards

What kind of metabolism is used for HIGH/ INCREASED rate of energy use?

ANAerobic metabolism: utilizes GLUCOSE in LARGER amounts

20
New cards

Intensity and duration and activity determine...

fuel choice

21
New cards

What level of intensity do CARBS use?

HIGH intensity

22
New cards

What level of intensity do FATS (lipids) use?

LOWER intensity

23
New cards

What are some of the benefits of exercise?

- Help prevent chronic disease
- Increase good cholesterol
- Helps w/ stress management
- Better sleep
- Body weight management
- Maintenance of muscle mass

24
New cards

Exercise assists with weight management by:

- Regulating Hunger (hormonally driven)
- Increase energy expenditure
- muscle mass maintenance requires MORE calories than fat

25
New cards

What is the importance of exercise for older adults?

- Maintains strength
- Improve balance
- Recovery from illness

26
New cards

Unfavorable

Your body does NOT like to do it

27
New cards

Longevity

The quality of life within your years of age

28
New cards

Currency for longevity is...

muscle

29
New cards

What is the definition of Fitness?

The ability to preform moderate to vigorous levels of physical activity w/o undue fatigue throughout life

30
New cards

What is the optimal exercise for cardiovascular health?

Participate in MODERATE intensity exercise for 3-5 days per week

31
New cards

What is the MAXIMUM heart rate and Duration for LIGHT intensity level?

- percent max of heart rate: <55%
- duration > or equal to 30 min

32
New cards

What is the MAXIMUM heart rate and duration for MODERATE intensity level?

- percent max of heart rate: 55-70%
- duration: 20-60 min CONT. or 2-6 sessions 10 min each

33
New cards

What is the MAXIMUM heart rate and duration for VIGOROUS intensity level?

- percent max of heart rate >70-85%
- duration: > or equal to 20 minutes

34
New cards

What is the heart range formula for MODERATE INTENSITY exercise?

(220-age) X 0.55 and (220-age) X 0.7

35
New cards

What is the heart range formula for HIGH INTENSITY exercise?

(220-age) X 0.7 and (220-age) X 0.85

36
New cards

Static stretching

stretching with ZERO movement

37
New cards

dynamic stretching

INVOLVES movement during stretch

38
New cards

What are the 3 systems/pathways for converting carbs, fats, and protein into useful energy?

1. IMMEDIATE ENERGY SYSTEM (ATP- CREATINE SYSTEM)
2. ANAerobic metabolism (w/o oxygen; pathway does not depend on oxygen and glucose is used with glycolysis)
3. AERobic metabolism (utilize metabolism for metabolic pathway & use FAT because is mainly used @ rest)

39
New cards

What happens to the 3 pathway systems when not needed?

They are "down" but never stop or go away

40
New cards

The better the energy system is trained...

the MORE usage of ATP

41
New cards

What are the 3 different amino acids that are made in ATP-Creatine Phosphate (ATP-CP) system

- Glycine
- Arginine
- Methionine

42
New cards

What all does ATP-CP do?

1. Uses ATP stored in muscles
2. Used during the FIRST 10 (up to 30) seconds of exercise
3. Is ANAerobic - does NOT require oxygen and uses carbs aka glucose because of glycolysis/cellular respiration
- gives QUICK energy bursts

43
New cards

What is the waste product of creatine?

creatinine

44
New cards

What is phosphocreatine?

The active form of creatine

45
New cards

Glycolysis: Anaerobic Metabolism STEPS & ACTIONS

- used in first 2-3 min of exercise
- the breakdown of glucose (2 acetly.co A to FUEL citric acid cycle)
- Pyruvate -> lactic acid
- A lot of lactic acid (your muscles convert this) is transported to the liver
- 2 lactic acid molecules (converted BACK to glucose) -> to glucose (gluconeogenesis)
-Cori cycle: transport lactic acid from muscle to liver & return of glucose to muscle

46
New cards

What is pyruvate converted into?

Lactic acid

47
New cards

which organ is lactic acid transported to?

Liver

48
New cards

The formula of gluconeogenesis

2 lactic acid molecules (converted back to glucose) -> glucose (gluconeogenesis)

49
New cards

Where do we get more acetyl.co A from? 1 Fatty acid, or Glucose?

1 Fatty Acid

50
New cards

The process of transporting lactic acid from muscle to liver and return of glucose to muscle is the:

Cori Cycle

51
New cards

True or False: Is aerobic metabolism a sustained activity

TRUE it is a sustained activity

52
New cards

What are the characteristics of aerobic metabolism?

- 2 minutes to several hours of sustained and prolonged activity
- Carbs, fat, and amino acids are continuously oxidized to provide ATP
- Uses oxygen during citric acid cycle (Krebs cycle)

53
New cards

During rest where does the body derive most ATP oxidation?

Fatty acids and glucose

54
New cards

During physical activity, the body adjusts fuel mixture meaning:

Muscles always use the combo of fuel sources

55
New cards

When doing a low activity, what could your body utilize more?

Your body may rely more on fatty acids as a fuel source compared to carbs

56
New cards

The more you do intense exercises regularly...

The more likely you will need to double your caloric intake

57
New cards

Athletes and those who exercise regularly should:

-obtain additional calories from nutrient-dense foods
- whole grains
- make sure to eat small meals/snacks every 3-4 hours to maintain energy levels

58
New cards

Cutting calories too low puts an athlete at risk for:

- low bone mineral density
- eating disorders
- Amenorrhea (in women): a loss of monthly cycle

59
New cards

What is in the Female Athlete Triad

Eating disorders: Anorexia, Bulimia, and other disordered reading
- Amenorrhea: Delayed menarche and Loss of menstural cycle
- Osteoporosis: Increased risk of stress fractures and low bone density

60
New cards

As exercise begins, the primary fuel source is _____

CARBS

61
New cards

As exercise continues, the use of stored glycogen____

DECREASES! This means that reduce glycogen stores faster

62
New cards

At 60-90 min of exercise, low glycogen stores result in:

"Hitting the wall" meaning you feel tired and weak as well as a drop in performance

63
New cards

What substances can help avoid "hitting the wall"?

Carb containing drinks such as sports drinks contain6-8% of carbs
- they also contain sodium and potassium.

64
New cards

When you drink sports drinks when you are "hitting the wall" what is the bodys response?

- We are forced to become hydrated
- Forcing water INTO the cells
- Replenish what was lost from sweating

65
New cards

What do daily carbohydrate needs depend on?

frequency, intensity, and duration of exercise

66
New cards

What is considered low to moderate-intensity cardiorespiratory activity for daily carb intake?

- > less than 1hr duration
- 4-5 g of carbs per kg. of bodyweight

67
New cards

What is considered endurance activities of higher intensity for daily carb intake?

- 7 to 8g of carbs per kg. of bodyweight

68
New cards

What is the daily carb intake for high intensity daily training?

- 8 to 10 g of carbs per kg. body weight

69
New cards

What is the ratio for carbs to protein?

4:1g Carb: Protein

70
New cards

When should pre workout be taken?

At least 15 minutes before

71
New cards

What are the 2 important functions of protein in exercise?

1. it is used in muscle recovery
2. it forms enzymes that regulate energy metabolism

72
New cards

Protein and Amino acids are ----- during energy production

NOT USED

73
New cards

What are the exceptions of protein and amino acids being used for energy production?

1. Starvation
2. Limited Carb supplies

74
New cards

How much of the body's energy needs does protein make up and provide?

5-10% of energy needs

75
New cards

The amount of energy provided during exercise is determined by ----?

Carb availability and the exceeding exercise of 60-90 minutes

76
New cards

When exercise exceeds 60-90 minutes what begins to happen?

- The depletion of glycogen stores
- INCREASE the use of protein for energy (for gluconeogenesis)
- skeletal muscle begins to breakdown

77
New cards

Fat is a primary source used at?

Rest and during low intensity aerobic activities

78
New cards

The higher the intensity of exercise...

the less you rely on fats

79
New cards

True or false: Can the body store more fats than carbs?

True the body can store more fats

80
New cards

What is the FAT AMDR for athletes?

20-35% of total calories

81
New cards

What is the PROTEIN AMDR?

15-20% of total calories

82
New cards

True or false: is protein supplementation routinely needed?

FALSE: Protein is not routinely needed

83
New cards

What are the protein recs?

- RDA For adults: 0.8 g/kg a day
- For power strength athletes: 1.2-1.7 g/kg (less than Ig per pound of body weight)
- Endurance athletes: 1.2-1.4 g/kg

84
New cards

If you exercise for more than 1 hour, what should a pre exercise meal be high in?

High in simple carbs so that it digests fast and glucose can be ready in the bloodstream

85
New cards

To maximize glycogen stores, athletes may use a strategy called?

Carb loading

86
New cards

When should carb loading be done?

For events lasting 90 minutes or longer

87
New cards

True or false: can the liver use glucose during a fasted condition?

FALSE, no it cannot since it will be in the process of creating more glucose

88
New cards

What is the recommended nutrition during exercise for high intensity?

- 25 to 35 g of carbs
- every 20 to 40 min

89
New cards

What is the fluid intake recs during exercise?

- 5 to 12 oz every 15 to 20 minutes under normal conditions

90
New cards

What happens to muscle AFTER exercise

the muscle gets broken down

91
New cards

it is recommended to consume what kind of carbs before and during exercise?

- high glycemic index carbs 15 to 20 min of finishing workout
- CHOCOLATE MILK (it helps build muscle)

92
New cards

True or false: Is muscle insulin sensitive?

YES! and nutrient timing is important

93
New cards

FED IS...

ANABOLIC!
ex: insulin (hormonal) secretion by the pancreas

94
New cards

FASTED IS...

Catabolic; is broken down muscle to send amino acids to liver so that glucose is produced.
- EX: cortisol (muscle), glucagon, epinephrine

95
New cards

How long does thirst LAG?

20 minutes

96
New cards

What B-Vitamin is important for Pregnant women?

Foliate!

97
New cards

What part of the fetus begins to develop in the first trimester?

The nervous system

98
New cards

What can happen in the first 2 weeks of pregnancy with the baby?

Prenatal death or little effect

99
New cards

True or false: Mothers needs are ALWAYS MET FIRST?

yes, this is a natural occurrence

100
New cards

Do pregnant women require a large requirement of extra energy?

NO! They do not require much extra energy