RDA: Macronutrient Intake
Food Additives
Carbs Carbs Carbs
'sick' of this unit
Optimal Nutrition
100

Average RDA of protein intake for the physically active individual is?

0.8 g·kg−1 body mass 

100

Enhances flavors already present in foods without providing their own separate flavor.

Flavor Enhancers

100
A _______ carb diet rapidly compromises energy reserves. 

low

100

Exhaustive physical activity_______ URTI risk?

Increases

100

Increase Energy Output, Decrease Caloric Intake results in?

Weight Loss

200

Average RDA of protein intake for resistance training athletes is?

1.4-1.8 g·kg−1 body mass 

200

Adds specific flavors, natural and synthetic.

Flavors and Spices

200

What type of grains should you be consuming most?

Whole Grains, Wheat Grains, Unprocessed Grains

200

Skin, mucous membrane, and body temperature are all examples of this?

Innate Immunity

200

A diet quality index of what would be considered less healthy?

less than or equal to 10.

300

Average RDA of protein intake for endurance athletes is?

1.2-1.4 g·kg−1 body mass 

300

Replaces vitamins and minerals lost in processing.

Nutrients

300

You should consume easily digested, high-carbohydrate drinks and foods how many hours before training and competition?

1-4 hours

300

Specialized B- & T-lymphocytes are examples of this?

Acquired Immunity

300

Your BMI typically ________ when you exercise more.

decreases

400

Lipids should not exceed what percent of total calorie intake?

30-35%

400

Prevents food spoilage, slow/prevents changes in color.

Preservatives

400

Consume easily digested, high-carbohydrate drinks or foods that contain _________ carbohydrate x kg body weight x hour, immediately after exercise for the first 4 hours thereafter.

0.35-1.5g

400
The study of the interaction of physical, environmental, and psychological factors on immune function is called what?

Exercise Immunology

400

Name the 3 principles of good eating.

variety, balance, moderation

500

Physically active people should consume what percentage of total calories from carbohydrates?

55-60% 

500

Provides expected texture and a creamy feeling.

Fat Replacers

500

Which mineral is more abundant in refined grains than in whole grains?

Folate

500

For moderate physical activity, the window for infection remains ______, preserving the protective benefits of regular physical activity on immune function.

closed

500

Proper nutrition enhances PA in four ways:

  1. Improves overall physical performance

  2. Optimizes physical conditioning

  3. Enhances recovery

  4. Minimizes musculoskeletal injuries

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