KIN 363 Exam 2

beriberi

thiamine deficiency that causes loss of appetite, weakness, limb pain, shortness of breath

retinol, retinal, and D. Retinoid Acid

active forms of vitamin A that belong to the retinoid family

phytochemical

plant chemical

antioxidant

compounds that protect the body from highly reactive molecules

IU

outdated system used to measure vitamin activity

hypercalcemia

blood calcium levels are above normal

List the water and fat soluble vitamins and briefly explain their functions.

water:
B (serves as a coenzyme for energy metabolism)
C (antioxidant)
fat:
A (vision)
D (bone health)
E (antioxidant)
K (blood clotting and bone health)

Describe the main difference between fat and water soluble vitamins

Excess water soluble vitamins are excreted through the urine and excess fat soluble vitamins are absorbed in fat tissues like in the intestines

List the 2 abbreviations that represent the recommended daily intake

RDA or AI

Define and briefly explain the term free radical

highly reactive molecules that are typically implicated as the culprits in many different diseases

hyponatremia

abnormally low level of sodium in the blood; associated with dehydration

bioavailability

the ability the mineral has to be absorbed in the body

heme iron

found in animal products, greater bioavailability

nonheme iron

plant foods; lower bioavailability except when paired with meat or vitamin C

inorganic

not containing carbon

CDRR

Chronic disease risk reduction; DRI for sodium which represents the level above which intake reduction is expected to reduce chronic disease

fluorosis

overconsumption of fluoride causing pitting and discoloration of teeth and bone and joint problems

goiter

iodine deficiency causing enlargement of the thyroid gland

List the minerals that are considered electrolytes

sodium, potassium, chloride

Define and briefly explain the stages of iron deficiency anemia

cold intolerance, low energy levels, decreased performance, exercise intolerance

List the major and minor minerals and briefly explain their functions

Major:
Calcium: bone formation (milk)
Phosphorus: bone and teeth formation (cheese)
Magnesium: bone formation and blood clotting (all bran cereal)
Sodium: electrolyte (salt)
chlorine: electrolyte
potassium: electrolyte
sulfur: part of sulfur-containing compounds in the body
Minor:
iron: oxygen transport and utilization animal product
zinc: cofactor in enzymatic systems, wound healing
chromium: enhance function of insulin
fluorine: bone and tooth mineralization
copper: iron metabolism
manganese: metabolism
iodine: assists in synthesis of thyroid hormones

List the AI for calcium for athletes 19-50 years old

1000mg

Explain why phosphorus is important during endurance events

supports enzyme activity and bone formation

List the minerals that affect blood pressure

calcium, magnesium, potassium, and sodium

Explain why magnesium is important for sports performance

could help prevent muscle cramping and regulates blood pressure

extracellular water

body water found outside the cells

intracellular water

body water found inside the cells

thermoregulation

regulation of core body temperature

insensible perspiration

loss of water via seepage through tissues and eventual evaporation into the air

water balance

water intake = water loss

cardiac drift

progressive increase in HR in the absence of increase exercise intensity

euhydration

water loss replaced by adequate water intake

osmolality

concentration of chemicals found in fluid part of blood

List the functions of water in the body

cell structure, reactive medium, cooling, pH balance, constituent of blood volume

Explain the concepts of dehydration and overhydration

dehydration: water intake < water loss
hyper-hydration: water intake > water loss

List the signs and symptoms of heat cramps and heat stroke

heat cramps: muscle cramps
heat stroke: lack of sweat, dry skin, muscle incoordination, confusion

Explain why an AI rather than an RDA is set for water

Individual difference in fluid needs based on climate, activity level, and metabolism

Explain the goal of hydration during exercise

maintain hydration and electrolytes

Explain the process of post exercise hydration

hydrate ASAP, drink electrolytes (16-24 oz for every pound lost)

prohormone

substance that can be readily converted to a biologically active hormone

Medline

premier bibliographic database that provides information from medicine, nursing, etc.

anticatabolic

slows the breakdown processes in the body resulting in increased tissue building

ergogenic aid

anything that enhances a person's ability to perform better

federal trade commission

truth in ads, preventing unfair competition, and protects consumers

WADA

World Anti-Doping Agency

doping

enhancing performance through the use of foreign substances

List a source of ephedrine

ephedra (plant)

List and briefly describe the different types of ergogenic aids and give examples

nutritional: carb loading
physiological: blood doping
psychological: visualization
biomechanical: weight belt
pharmacological: hormones

Define and briefly describe the DSHEA Act of 1994

government does not regulate supplements so the manufacturer must ensure the safety of their product

Describe the regulations governing dietary supplements

no formal regulations; companies can pay to have their products certified by an outside organization

List and briefly explain the verification seals of respected US certification programs

USP: verify ingredients and their quality
NNFA & CC: verify product quality and purity
BSCG & NSF: free of banned ingredients

Define and give and example of an anabolic agent

enhances the body's ability to build tissue; andro and glutamine

diet history

most comprehensive; reviews record dietary intake, eating behaviors, recent and long-term habits of food consumption, exercise patterns

health history questionnaire

questions about current health, medical history, and daily health and wellness topics

food record

most common; tracking diet over a 1,3, or 7 day period

24-hour dietary recall

requires the athlete to recall everything they ate or drank in the previous day

food frequency questionnaire

survey that asks the athlete to record how often common foods are consumed on a daily, weekly, monthly, or yearly basis

Describe an outcome and process oriented goal

outcome: final outcome or end result that an athlete wants to achieve from changing dietary habits (EX: losing 3 pounds of body fat)
process: achievement based on following the procedures to cause a specific outcome, focusing on the steps to reach that final goal (EX: someone trying to lose weight might try implementing 30 minutes of working out 4 times a week)

List the stages of the transtheoretical model

1. precontemplation: no desire to change
2. contemplation: stated to have the intention to change within 6 months
3. preparation: intention to change within a month
4. action: modifications to the diet
5. maintenance: actively working on preventing relapse
6. termination: zero temptation to relapse

Explain why the questions about dietary supplements be asked on a health history questionnaire

helps determine safety and efficacy for the athlete and determine why they are taking that supplement

List and briefly explain the first step in a consultation

building a rapport is important because it establishes comfortability between the athlete and the consultant

Describe the purpose of the licensure for nutrition professionals

makes sure that they know what they are allowed to say during a consultation to avoid getting sued

List the type of anthropometric data should be assessed during a nutrition consultation

weight and body composition

fat free mass

weight not including fat

lean body mass

fat free mass plus essential body fat

bone mineral mass

weight of mineral content in bone

thermic effect of food

increase in energy expenditure with food consumption

essential fat

fats that are essential to the normal structure and function of the body

waist circumference

measurement taken at the narrowest part of the waist

hunger

physical cue that prompts an individual to eat

satiety

feeling of fullness that remains after a meal and determines the intervals between meals

satiation

signaling to stop eating

social physique anxiety

anxiety associated with how other people view or perceive the athlete's body or fatness level

muscle dysmorphia

intense dissatisfaction with body size and muscularity

List the approximate percentage of Americans that are overweight or obese

overweight: 70.2
obese: 37.7

List and briefly explain the BMI ranges and one major weakness of using BMI

methods in assessing body compostition

BODPOD: air displacement
DEXA: using radiological technology
underwater weighing: gold standard, water displacement
skinfold calipers: measuring skinfolds in mm
bioelectrical impedance: electrical current measures body comp

Explain the energy balance equation

Energy intake - Energy Expenditure
Positive energy balance: intake is greater than expenditure causing weight gain
Negative energy balance: intake is less than expenditure causing weight loss

Explain how an athlete can lose weight without sacrificing performance

maintaining good dietary, exercise, and behavioral habits

Explain the sports that are most susceptible to eating disorders

sports that are subjectively judged (cheer and dance), sports with revealing clothing (cheer and swim), endurance sports, and sports that require weigh-ins

Explain the difference between disordered eating and an eating disorder

Eating disorders are conditions that exhibit an excessive preoccupation with body weigh, fear of being fat, and poor body image
Disordered eating is eating food as an outlet for emotional stress rather than in responses to internal physiological cues

Female athlete triad

disordered eating, menstrual irregularities, osteopenia/osteoporosis

ISSN guidelines

carbs: 5-8 g/kg
proteins: 1.2-2 g/kg
fats: 30% of kcal
kcal: 40-70 kcal/kg

ACSM guidelines

carbs: 6-10 g/kg
proteins: 1.2-2 g/kg
fats: no less than 20% of kcal
kcal: 40-70 kcal/kg

DGAs

carbs: 45-65%
proteins: 10-35%
fats: 20-35%

REE

males: weight (kg) x 1.0 x 24
females: weight (kg) x 0.9 x 24

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