Alcohol
What is ethanol?
The only "safe" form of alcohol to consume.
What does FITT stand for?
Frequency, intensity, time, and type
What are the six major nutrients?
Carbs, fats, proteins, water, vitamins, minerals
what are the 3 monosaccharides?
Glucose, fructose, glactose
Why is the sky blue?
Because of gasses in the air getting hit by sunlight. It is NOT because of the ocean
What is meant by the term "one standard drink" specificially
12 oz of beer- 5 oz of ethanol
1.5 ounce shot of liquor- 0.5 oz of ethanol
5 oz glass of wine- 0.5 oz of ethanol
What's the difference between flexibility and mobility?
Flexibility is the passive movement of a joint but mobility is the active movement through a range of motion
What is the US diet typically high in??
Sodium, sugar, trans fats, unsaturated fats
What is the storage form of glucose in the muscle? What about the liver?
Glycogen in both places!!
Why would eating polar bear liver be not great?
Too much vitamin A!!!! leads to toxicity and death
If I am going to consume 80 proof liquor, what % alcohol by volume is that?
40%!
What are the 5 components of fitness?
Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Body composition
Which vitamins are we most worried about getting excess amounts and why?
The fat soluble vitamins because they can be stored in the body so reaching toxic levels is easier
Feel full longer, gets rid of cholesterol which is good for the heart, slows down absorption rate of sugars, kills bad bacteria
What are 3 benefits of taking creatine?
Muscle benefits, memory help, increased bone formation
What is ethanol broken down and converted to?
List 4 benefits of fitness
Reduced risk of heart disease, reduces risk of T2D, reduces risk of cancers, impoves bone health, improves immunity, improves mental well-being
What is the AMDR for carbs, proteins, and fats?
carbs- 45-65
proteins- 10-35
fats- 20-35
What are the 3 parts of a whole grain?
bran, endosperm, and germ
What food has the highest water content????
Cucumbers! 96% water
What specific hormones are influenced by alcohol and what happens to them?
estrogen goes up, testosterone goes down,
Which macro is used in pretty much every activity? How does the use of that macro change as we go from low intensity
Carbs! The more carbs are used the more intense the activity gets
What two hormones are critical for handling blood glucose? How do they work? Where are they made? What happens in diabetes?
Insulin and glucagon
Insulin decreases blood glucose, glucagon increases blood glucose
Made in pancreas beta cells for insulin, alpha for glucagon
In T1D beta cells can be damaged by the body so insulin is not produced. In T2D the cells don't respond to insulin
Why did carter and his professor heat themselves up in a heat chamber at ISU?
To try and lower their glucose response with the help of heat, one of the beneficial effects of exercise
If I wanted to eat the best proteins I possibly could, meaning the best amino acid profile and ability to extract those amino acids, what would I eat?
Monkeys!! Specifically chimpanzees.