Carbohydrates & glycemic index
What are 2 types of carbohydrates? Define each.
Simple - digested quickly
Complex - digested slowly
What are 3 types of fats? provide an example of each
Saturated - animal meats, dairy, eggs, butter, coconut oil
Unsaturated - nuts & seeds, olive oil, avocados, canola oil, oily fish
Trans - hydrogenated margarine, frozen pizza, fried food
What type of foods can we eat for potassium intake? (3)
Cereals, whole grain bread, bananas, spinach, potatoes, raisins
Where can we find calcium? (3)
What are some limitations to BMI? (3)
High muscle mass
Bone density
Under the age of 18 years
Pregnant or nursing
Over the age of 65 Years
Certain ethnic and racial groups
What are the 2 types of fiber? Define each
Soluble - slows the absorption of food (Absorbs water)
Insoluble - provides roughage (doesn't absorb water)
What is the primary role of protein in the body? (2)
Growth
Repair of tissues
What are the three R's?
Rehydrate
Refuel
Rest
What is the purpose of zinc? (2)
Needed for energy production during exercise and skeleton and brain development
What are the 3 different types of body weights?
Underweight
Overweight
Obesity
What is a measurement of energy? (3)
Carbs 4kcal/g
Protein 4kcal/g
Fat 9kcal/g
what are the functions of fat in the body? (4)
fuel source (energy)
Insulation/protection
source of vitamins & nutrients
Solvent for vitamins (fat-soluble)
What are some symptoms of dehydration? (5)
Poor concentration, headaches, sleepiness
Heat exhaustion, Heatstroke
Thirst and loss of appetite
What is the role of calcium? (2)
Major components of the bones and teeth
Needed for muscles contraction and blood clotting
What is the female athlete triad? (3)
Serious medical syndrome is frequently seen in female athletes that consist of
- disordered eating
- menstrual dysfunction
-osteoporosis
What are examples of healthy sources of carbohydrates?
Anything low on the GI
- Most carbs can be considered healthy within moderation there are just some that have better/more nutritional values
What are 2 types of proteins? Define Both.
Complete - contain all 9 essential amino acids
incomplete - missing one or more essential amino acids
Why should we hydrate? (3)
To replace water lost during exercise
Help reduce core body temperature
Improves performance during physical activity
Reduces the risk of heat illness and dehydration
Where can we find calcium? (2)
Meat and alternatives
Grains
What are the 3 types of eating disorders we went over?
Anorexia nervosa
Bulimia nervosa
Eating disorders - not otherwise specified
What is the importance of the glycemic index?
The glycemic index is important in understanding the carbohydrate's immediate effect on blood glucose levels.
It tells you how your blood glucose levels will be affected based on your intake of carbs.
Under what condition does the body use proteins for energy?
When carbs and fat are not available
Competition snacks should be? (4)
A small high carbohydrate snack
Familiar to the athlete
Portable or pre-packaged
Plenty of fluids
What are the 2 types of irons?
Heme iron - animal sources only
Non-heme iron - plant sources
What are some preventions to eating disorders? (3)
Reducing weight-related criticism of children and young adults
Identifying unrealistic body images in the media
Education of physical activity and sports
Modeling a healthy diet by parents and society