Sports Nutrition Review Exam 1

Name some differences from dietitians, and nutritionist

Every dietitian is a nutritionist, however not every nutritionist is a dietitian 

Dietitans are licensed / have a degree 

Public domain info can be used by nutritionist 

Dietitian can do medical induced therapy

What are the 3 macronutrients

Carbs, fats, proteins

( True or false ) Micronutrients have energy

True

What are the 6 essential nutrients ?

Carbs

Fats 

Proteins 

Vitamins 

Minerals 
Water 

What are some micronutrients?

Potassium

Sodium

Iron 
Calcium 

Name some vitamins

A

B
C 
D 

How would you prescribe the 3 macronutrients for athletes?

1.2 grams per kilogram per bodyweight for proteins and carbs

What is the fat or percentage of faily calorie intake?

20 - 35%

What is the range of carbohydrate?

3 to 12 gram per kilogram of bodyweight

How is energy stored in the body?

ATP, Fat, glycogen, creatine

What is ATP used for

Quick fast max intensity up to 10 seconds

What are some Essential nutrients?

Amino acids 

Fatty acids 

Name some essential nutrients 

Lucine

Isoleucine

Valine

What is special about branch chain amino acids?

Used directly by skeletal muscle for energy

Define incomplete proteins?

Missing at least 

Define complete proteins

Complete proteins have all amino acids, include quino, meat, fish eggs

Beans and rice and incomplete or complete proteins ?

Incomplete but when we combine them we create a complete amino acid profile

What is myplate? 

Helps us determine what our plate should look like with portion sizes and what we should eat

Define scope of practice 

Give an example

Boundaries that you are allowed to work in

Medicine doctors are not allowed to perform a surgery

What is the calories per gram of carb?

protein?

Fat?

4

4

4

Define type 1 muscle fibers

Slow twitch muscle fibers

Type 1 muscle fibers are used for what level of intensity

Low intensity

Type 1 muscle fibers have a low or high oxidative capacity

High

Type 1 muscle fibers have dense mitochondria?

True

Define type 2 muscle fibers

Fast twitch muscle fibers 

Used for high - intensity work 

Low Oxidative capacity 

What are the 3 energy systems

Phospogen ( low complexity, fastest producer of ATP)

Aerobic ( High complexity, greatest capacity to make ATP, 2 phases Kreb cycle, electron transport chain, all 3 substrates can be used)

Anaerobic ( Low complexity, lactate is the end result, lactate threshold, fatigue happens if exceeded, only carbs can be used)

You should prioritize protein after exercise for muscle recovery

Yes

Define Gluconeogenesis

Making new glucose from non glucose sources

What are some substrates?

Lactate

Amino Acids

Adequate carb intake allows us to

Lessen and spares the breakdown of protein 

Define cholesterol, what type is good and bad 

Lipids and sterol 

HDL ( good ) 

LDL ( bad increase risk for cardiovascular disease ) 

What type of athlete benefit the most from carb intake

Long distance runners, higher intensity for a longer period of time

Name some simple sugars and their purpose

1. Fructose 

2. Glucose 

3. Galactose 

4. Sucrose 

5. Maltose 

Purpose - quick energy fuel for brain 

Benefits of fiber

Help you feel fuller longer

Weight management 

Decreases risk of cancer 

Formula to convert pounds to kilograms

Divide by 2.205

What are some essential fatty acids

Omega 3, 6

Functions of fats

energy storage, insulation

What determines our protein intake

caloric intake

Fatty acids produce more atp how much exactly

38 ATP

High protein diet may result in increaed production of what? and where is it excreted through 

Urea 

Excreted through urine