HNES 465 Quiz 2

Chapters 3&4

Bomb calorimeter

measures gross energy value of food macronutrients (directly measures heat liberated as food burns)

Heat of combustion

heat liberated by burning food in bomb calorimeter (total energy value of the foot)

What is the gross energy value for carbohydrates

4.20 kcal/gram

What is the gross energy value for protein

5.65 kcal/gram

What is the gross energy value for fat

9.20 kcal/gram

What is the net energy value for carbohydrates

4.0 kcal/gram

What is the net energy value for protein

4.0 kcal/gram

What is the net energy value for fat

9.0 kcal/gram

Caloric value of food

sum of heats of combustion of three macronutrients

Digestive efficiency

completeness of digestion and absorption

What is the average digestive efficiency of carbohydrates

97%

What is the average digestive efficiency for lipids

95%

What is the average digestive efficiency for proteins

92%

Variation in protein digestive efficiency ranges from _____ for animal protein to ____ for plant protein

97%, 78%

What are the four factors that influence specific nutrient needs

1. digestion

2. storage capacity

3. nutrient metabolism

4. daily energy expenditure

Estimated average requirement (EAR)

average level of daily nutrient intake to meet requirement of 50% of people in particular life stage and gender group

Recommended dietary allowance (RDA)

average daily nutrient intake level sufficient to meet requirement of nearly 97% to 98% of healthy individuals in a particular life-stage and gender group — about 20% higher than EAR

What determines the recommended daily value (RDV) printed on food labels?

the recommended dietary allowance

Adequate Intake (AI)

if no RDA established, provides assumed adequate goal and low risk

Tolerable upper intake levels (UL)

represents highest level of daily consumption without risk of adverse health effects

One kilocalorie is equivalent to ____ kilojoule.

4.184

What three factors should be considered when individualizing an athlete’s meal plan?

1. food preference

2. psychological set

3. food digestibility

True or false. foods high in lipid and protein should be consumed on competition days.

False

Precompetition meal goals:

1. should contain 150 to 300 g of carbohydrate

2. should be consumed 3-4 hours prior to competition

Intense aerobic PA continued for 1 hour ____ liver glycogen by about _____.

decreases, 55%

During PA, you should consume ______ of liquid or solid carbohydrate each hour

60 g (2 oz)

Post PA, you should consume ______ foods

carbohydrate-rich

What does adding carbohydrates to oral rehydration beverages during PA do?

helps preserve muscle-glycogen reserves

Ergogenic aids

substances and procedures believed to improve exercise capacity, physiologic function, and athletic performance

World Anti-Doping Agency banned substances

• anabolic androgenic steroids

• hormones and related substances

• beta blockers

• hormone antagonists and modulators

• diuretics and masking agents

• stimulants

• narcotics

• cannabinoids

• glucocorticosteroids

Cortisol _____ amino acid transport into cells

decreases

Glutamine

non-essential amino acid provides anticatabolic effect to enhance protein synthesis

Hydroxy-methylbutyrate (HMB)

bioactive metabolite of leucine decreases protein loss during stress by inhibiting protein catabolism

Creatine

increases intramuscular creatine and phosphocreatine, and enhances short-term anaerobic power output capacity and facilitates recovery from repeated bouts of intense effort

Creatine loading

ingesting 20 g creatine monohydrate for 6 consecutive days and then reducing intake to 2 g/d maintains elevated intramuscular levels

Supplement consumption in healthy individuals provide _________ effect on aerobic capacity, endurance, submax exercise lactate levels, cardiovascular dynamics

no ergogenic

Sodium bicarbonate supplementation is hypothesized to be ergogenic by…

reducing acidity

With creatine supplementation, what is the described “loading” dose and duration?

20 grams, 6 days

Ingesting 86 g MCT enhances performance by an additional ____.

2.5%

Steroids

group of pharmacologic agents used for ergogenic purposes

Clenbuterol

adrenergic agonist increases skeletal muscle mass and slows fat gain in animals

Growth hormone

facilitates tissue-building processes and normal human growth

Growth hormone debate

does GH in healthy people augment muscular hypertrophy when combined with resistance training?

Dehydroepiandrosterone (DHEA)

weak steroid hormone synthesized from cholesterol by adrenal cortex (no ergogenic effect)