Studied by 1 PersonTags & Description
body composition
ratio of fat mass to fat-free mass in the body
bone, water, muscle, connective/organ tissues, teeth
what is fat-free mass?
women; greater need, hormones, pregnancy etc
who typically has more fat mass, men or women? why?
3500 calories
one pound of body fat is equal to ____.
subcutaenous fat
fat right below the skin
visceral fat
fat around major organs
intra-abdominal fat
what is visceral fat also called?
putting pressure directly on vital organs
why is visceral fat for dangerous fat?
not putting pressure directly on vital organs
why is subcutaneous fat not as dangerous to your health?
weight divided by height
body mass index (BMI)
muscle
____ weighs more than fat.
muscle and water
electrical currents move faster through ____ than fat.
fat free mass
for some athletes, it may be beneficial to increase _____.
require power, strength, and muscular endurance
athletes that increase fat-free mass may include activities that ______.
it adds weight
why may some athletes not want to add fat-free mass?
endurance runners, pole vaulter, high jumpers
what are some examples of athletes that may not want to add fat-free mass?
true
t/f fat mass addition is almost always detrimental to performance, except for some athletes like heavyweight powerlifters or sumo wrestlers.
additional fat helps lower center of gravity
why may heavyweight powerlifters want fat mass addition?
reproductive issues, respiratory issues, circulatory/immune issues, muscle wasting, fatigue, premature death
having too little body fat can lead to things like _____.
eating disorders
individuals with too little body fat are likely to have ____.
carbohydrates (CHO)
formed by plants via photosynthesis, then stored in plants as starch
4kcal/gram
energy from CHO =
monosaccharides and disaccharides
what are simple CHO?
glucose, fructose, galactose
monosaccharides include ___.
sucrose, lactose, maltose
disaccharides include ____.
oligosaccharides (3-10) and polysaccharides (10+)
complex CHO include ____.
maltodextrin, corn syrup
oligosaccharides include ____.
starch, glycogen
polysaccharides include ____.
carbohydrates
primary energy source for the body
high-intensity anaerobic exercise (anaerobic glycolysis)
carbohydrates are the only energy source for _____.
central nervous system (CNS)
CHO are the energy source for the _____.
protein
CHO helps prevent the breakdown of ____ for energy.
fats
CHO helps start the breakdown of ____.
phytonutrients
from leafy plants, fruits, and some vegetables
cholesterol
soluble fiber lowers _____.
glycemic index
indication of how much a certain food raises blood sugar when consumed
type, fiber content, protein content, fat content, form, etc.
glycemic index is dependent on ____.
reduced LDL cholesterol, potential reduced risk of heart disease, greatest improvement in weight loss seen with higher protein intake
what are the benefits of low GI food?
slow release of glucose into blood, sustainable energy
in general, low GI foods prior to exercise =
fast release of glucose, increase protein synthesis
in general, high GI foods post-exercise =
proteins (PRO)
building blocks of life
bones, teeth, ligaments, tendons, muscle, hair, skin, nails, organs
proteins, body tissue structure include:
enzymes, hormones, water balance
what body processes do proteins regulate?
amino acids
proteins are made up of ____.
20
how many amino acids are in a protein?
9 essential, 11 non-essential
of the 20 amino acids, there are ____ essential and ____ non-essential.
structural protein
give shape and structure to the cell and organelles -examples: actin, mysoin, tubulin
enzymes
catalyze biological reactions -examples: trypsin, adenylate cyclase
receptors
bind to other molecules and transmit signals -examples: glutamate
other functional proteins
have specific functions examples: antibodies
one's your body can create itself
amino acids that are "non-essential" are ____.
high quality protein
a complete protein
contains all the essential amino acids that are needed plus extra for protein synthesis
what is a high quality protein?
digestibilty
high quality proteins have good _____.
animal-derived foods
high quality proteins are usually from _____.
low quality protein
an incomplete protein; lacking one or more limiting amino acids
plant-derived foods
low quality proteins are usually from _____.
essential amino acids
complete proteins can supply all of the ____.
true
t/f you can combine incomplete proteins (complementing proteins) to create complete protein sources.
total energy intake, desire to lose or gain weight, exercise intensity and duration, training status, fitness level, body composition, dietary protein quality, age
protein needs depend on _____.
more
protein needs depend on you age. the older you are, the _____ protein you need.
140g
1lb muscle tissue = _____g protein
true
t/f dietary fat does NOT make you fat.
lipids
fats belong to a group of compounds called _____.
plants and animals
fats are found in ____.
triglycerides
most common dietary lipid
phospholipids
water and fat soluble; used for cell membranes
sterols
fats that are used for hormones
hydrogen
saturated fats are saturated with ___.
solid
saturated fats are ____ at room temperature.
number of double bonds
unsaturated fats, mono and poly, are based on _____.
omega 3 and 6
what are the essential fatty acids?
anabolic signaling
fish oil improves _____ in older adults.
increase protein synthesis
anabolic signaling helps _____.
taken out during processing then put back in
what are enriched vitamins?
vitamins that were not originally in the food
what are fortified vitamins?
B vitamins, choline, and vitamin C
what are examples of water soluble vitamins?
water soluble vitamins
vitamins that dissolve in water
toxicity
water soluble vitamins have low potential for _____.
A, D, E, K
what are the fat soluble vitamins?
dietary fat
what must transfer fat soluble vitamins into the blood?
high concentrations
when can fat soluble vitamins be toxic?
minerals
what are essential for human survival?
caloric value
minerals have no _____.