Term
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Definition
| The addition of vitamins and minerals to refined/processed products to increase their nutritional value. |
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Term
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Definition
| The process of adding vitamins or minerals to foods or beverages that did not originally contain them. |
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Term
| Dietary Reference Intakes (DRI’s) |
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Definition
| A newer way to quantify nutrient needs and excesses for healthy individuals. Expands on RDA and takes into consideration other dietary quantities such as Estimated Average Requirement (EAR), AI, and Tolerable Upper Intake (UL). |
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Term
| Considerations to develop an athlete's nutrition plan: |
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Definition
1. Health history
2. Bioenergetics of sport
3. total weekly training and competition time
4. living arrangements
5. access to food
6. travel schedule |
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Term
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Definition
| A means of cellular absorption in which the movement of molecules through permeable cell membranes is driven only by differences in concentration gradient. |
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Term
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Definition
| A means of cellular absorption in which protein carrier molecules are required to move substances across membranes driven only by differences in concentration gradient. |
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Term
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Definition
| An energy-requiring means of cellular absorption in which substances are carried across membranes by protein molecule. Not dependent on concentration gradients. |
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Term
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Definition
| A means of cellular absorption in which substances are encircled by the cell membrane and internalized into the cell. |
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Term
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Definition
| The sum total of all the energy required to power cellular processes and activities. |
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Term
| Basal Metabolic Rate (BMR) |
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Definition
| The minimum amount of energy required to sustain life at the waking state. Usually measured in the laboratory under rigorous conditions. |
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Term
| Resting Metabolic Rate (RMR) |
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Definition
| The minimum amount of energy required to meet the energy demands of the body while at rest. Usually determined under less-rigorous conditions. |
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Term
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Definition
| Energy that is released as the bonds holding chemicals together are broken. |
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Term
| What is the direct source of energy for all cellular functioning? |
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Definition
| Adenosine triphosphate (ATP) |
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Term
| What are the 3 Energy Systems? |
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Definition
1. Phosphagen system
2. Anaerobic system
3. Aerobic system |
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Term
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Definition
The energy system composed of the high-energy phosphates ATP and creatine phosphate.
AKA "the IMMEDIATE energy system" because it produces ATP at the fastest rate. |
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Term
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Definition
The energy system that has the capability to generate ATP in the absence of oxygen.
Results in the formation of ATP and lactic acid. |
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Term
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Definition
The energy system that relies upon the presence of oxygen to make ATP.
The SLOWEST at producing ATP but has an almost unending capacity to make ATP. |
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Term
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Definition
| Sequentially organized metabolic reactions that are catalyzed by enzymes and result in the formation or breakdown of chemicals within the body. |
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Term
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Definition
| A metabolic pathway that requires energy and results in the formation of more complex molecules. |
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Term
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Definition
| A metabolic pathway that degrades complex compounds into simpler ones and in the process gives off energy. |
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Term
| The anaerobic and aerobic metabolic pathways are...? |
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Definition
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Term
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Definition
A metabolic pathway that is responsible for the breakdown of glucose.
It is unique in that it can function wit or without the presence of oxygen. |
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Term
| Recommendation of carbohydrate intake for athletes |
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Definition
| 5-10 g of carbohydrate per kg of body weight. |
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Term
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Definition
| An index for classifying carbohydrate foods based on how quickly they are digested and absorbed into the bloodstream. |
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Term
| Preexercise meals should have a HIGH or LOW GI? |
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Definition
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Term
| How much total carbohydrates can the body store in the liver and muscle? |
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Definition
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Term
| How many kcals are available to be used for maintaining blood glucose levels? |
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Definition
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Term
| How much carbohydrates should be consumed 4-24 hours before training session/competition? |
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Definition
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Term
| Athletes should strive to consume __ g of carbohydrates per kg of body weight in the 1-4 hours prior to exercise. |
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Definition
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Term
| How much carbohydrate should be consumed DURING exercise? |
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Definition
| It varies. Athletes should try different combinations of sports drinks, bars, gels, and other foods to determine the best mix of solids and fluids to consume during competition. |
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Term
| What types of carbohydrates are best AFTER exercise? |
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Definition
| carbohydrate-rich foods; high GI foods |
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Term
| How much and at what rate should carbohydrates be consumed AFTER exercise? |
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Definition
| 1.2 g per kilogram of body weight per hour for 3-4 hours. |
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Term
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Definition
| The point on an increasing continuum of exercise intensity where fats and carbohydrates each contribute 50% of the needed energy and beyond which carbohydrates become the PREDOMINANT energy source. |
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Term
| What is the recommended fat intake? |
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Definition
| 20-30% of total energy for adults. |
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Term
| Where are unsaturated fats found? |
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Definition
| Plant products, including olives, olive oil, canola oil, avacados, nuts, seeds, flax, as well as fish. |
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Term
| Where are saturated fats found? |
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Definition
| In meats, high-fat dairy products, ceeses, butter, margarine, desserts and snack foods. |
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