Test #4 Chapters 10, 11, and 12

Carbohydrates

(Glucose) Helps maintain hydration Contributes to blood glucose Enhances performance under specific circumstances

•Concentrated sweetness = less of the substance is used in food and beverages •Negligible caloric content •Between ___________x sweeter than sugar •Some have FDA approval, some are "GRAS" •No ___________ for people with PKU

-100-1000 -aspartame

Fitness

-Ability to meet routine physical demands with reserve energy to rise to challenges and withstand stress -Develops with physical activity, exercise, and movement

Lactate: A Glucose Breakdown Product

-Breakdown of glucose without O2 (anaerobic) yields lactate as a by-product -Occurs during ⇧ intensity physical activity -Lactate coincides with fatigue, but does not cause it

Development of Atherosclerosis

-Development of fatty streaks in arterial lining -Enlargement and hardening of streaks become plaques -Narrowing and hardening of arteries -White blood cells go to site to repair damage -Inflammation producing free radicals -Particles of LDL become oxidized by free radicals -Smooth muscle cells proliferate and become hardened -Plaque formation is the root cause of most forms of CVD

Minimizing Carcinogens in Food

-Remember: the body is equipped to handle typical doses of naturally occurring toxins and contaminants -Contaminants & naturally occurring toxins are monitored in the US food supply

Chronic Diseases: progressive conditions Incidence influenced by risk factors ____________ are traits, conditions, or lifestyle habits correlated with chance of developing diseases Limit ________ & ________ of life No immediate cure Major morbidity & mortality: Cardiovascular, Diabetes, Cancer Prevention: Reduce risk factors (dietary factors, smoking, physical inactivity, alcohol consumption)

-Risk factors -quality & length

Raw Produce •Unwashed produce •Foods that grow close to the ground May be contaminated by _______________ •Unpasteurized juices •Sprouts

-animal waste runoff

Cancer Prevention •Follow a __________ and _______ diet •Emphasize fiber-rich foods •_______________________________________ ___________________ •Some phytochemicals are thought to act as anticarcinogens •Supplements have not been proven to prevent cancer •Use alcohol sparingly or abstain from use •Engage in regular physical activity

-balanced and varied -Whole foods and phytochemicals decrease oxidative damage to cells

Protein Foods •Foods that are high in moisture and nutrients •Foods that are ________ or ________ •Ground meats, stuffed poultry, eggs, seafood, raw milk products, raw meat, sushi

-chopped or ground

Pregame meals: •_____________ •_____ in carbohydrates •Consider timing

-easily digested -high in carbohydrate -consider timing

Anaerobic Fuel System (Glycolysis): Breaks down _______________________ Important during bouts of ______-intensity activity Generates _______ as by product

-glucose without oxygen -high -lactate

Iron containing protein __________ carries O2 in RBCs Muscle protein myoglobin also contains iron Insufficient iron compromises aerobic work capacity Iron deficiency impairs performance; results in _____ Special planning needed for vegetarian athletes __________ enhances iron absorption

-hemoglobin -fatigue -vitamin c

Non-Modifiable:

-increasing age -male gender -family history

Eating patterns to reduce CVD risk: Eat fruits, vegetables, and whole grains ____________________ can improve blood lipid levels Eat foods rich in omega-3 fatty acids _______________________ ↑ potassium intake Limit your ______________ intake ↓ saturated and trans fats Limit refined starches and added sugars

-oats, barley & legumes -substitute fish for red meat -salt/sodium

Aerobic Fuel System: _________________ Uses fuels most efficiently & conserves glycogen stores Fuels __________-intensity activity over long duration

-oxygen - dependent -moderate

3 Rs: •Rebuild (_______) •Refuel (___________) •Replenish (_____ & ________)

-protein -carbohydrate -fluid & electrolytes

Cancer Risk Factors •Advancing age •Family history (heredity) •Chronic inflammation •Dietary factors •Weakened immunity •Infections •Obesity and estrogen •Alcohol use with smoking •Carcinogens in ____________ _________________ •_____________: high temp or smoking •Fried foods: metabolite of acrylamide may be damaging •Environmental factors: overexposure to sun or radiation

-red and processed meats -cooking methods

TIPS: •Never defrost meat or poultry at room temperature or in warm water. •Put meat in the __________ to defrost before use •Use separate cutting board for ________ to prevent cross contamination •After cooking, foods should be held at a minimum temperature of ____°F until served

-refrigerator -raw meat -140

metabolic syndrome

-visceral obesity -insulin resistance -hypertension -high triglycerides -low HDL-Cholesterol

DRI for adults

0.8

Recommended intake for athletes

1.2-2.0

Prediabetes

100-125 mg/dL 5.7 - 6.4

For FDA approval, the additive must be tested to ensure that: •It is effective •It can be detected and measured in the final food product •It is in compliance with regulations, and manufacturers can prove that the additive is safe when consumed in large amounts •Typically ________ safety factor

100-fold

Substances that are added to foods but are not normally consumed by themselves as foods

1000s of approved food additives in the U.S.

Physical Activity Guidelines for Americans

150 min/week of moderate intensity OR 75 min/week of vigorous intensity AND 2 days a week muscle - strengthening activity

Protein timing Some experts recommend ______ grams ⇧ quality protein at meals or throughout the day More research needed to determine to determine optimal timing

20-30

Only 21% of Americans believe GMOs are safe for consumption with the rest being either uncertain or convinced they are unsafe Some restaurants and grocery stores have eliminated GMOs from their products (Chipotle, Trader Joe's) GMO Labeling: not required in the U.S. Non-GMO Project Verified is most widely recognized __________ label 9 of 10 Americans want better labels

3rd

To prevent foodborne illnesses, the refrigerator's temperature should be less than

40f

Protein Intakes (g/day) for Females

44

Electrolyte losses and replacement Minerals lost in sweat A regular diet is usually enough to meet nutrient and energy needs Intense activities lasting >____ min would need sports drinks

45

Type 1 Diabetes (Insulin Dependent) •Type 1 diabetes accounts for ______% of all cases •Usually sets in at young age but can begin later in life

5-10

Protein Intakes (g/day) for Males

56

U.S. average intake for Females

68

Normal

70-100 <5.7

Recommended intake for males athletes

84-140

Type 2 diabetes accounts for _____% of all cases

90-95

U.S. average intake for males

99

Healthy LDL cholesterol (mg/dL)

< 100

Healthy Triglycerides (mg/dL)

< 150

Healthy Total blood cholesterol (mg/dL)

< 200

Centers for Disease Control and Prevention (CDC)

A branch of the U.S. Department of Health and Human Services that is responsible for, among other things, identifying, monitoring, and reporting on foodborne illnesses and outbreaks

Recommended Daily Protein Intakes for Athletes

Adequate protein of ⇧ quality comes from whole foods

Modifiable: •Abnormal Blood Lipids: ⇧ LDL, ⇩ HDL, ⇧ TG, ⇧ VLDL •Hypertension •Diabetes •Obesity (central obesity) •Physical inactivity •Cigarette smoking •Excessive alcohol consumption •High intake of sodium •___________ diet: ⇧ SFA, ⇧ TFA, ⇩ Veg, Fruit, Whole Grains

Atherogenic

No one is completely free of all signs of atherosclerosis

Atherosclerosis progresses steadily with age

Pathogens

Bacteria, viruses, fungi, and other microbes capable of causing illness

How exactly do benefits occur?

Blood vessel function improvements Blood glucose regulation improvements -Improved insulin response

Fluid

Both sports drinks & plain water replace lost fluids

Ex. Clostridium botulinum •__________ which is an often fatal foodborne illness caused by the botulinum toxin quickly paralyzes muscles

Botulism

Water losses

Breathing and sweating

Body speeds up use of protein as fuel during PA Sufficient ____ spares protein from being used as fuel

CHO

Describe the relationships between diet and cancer.

Cancer arises from genetic damage and develops in steps. Obesity, lack of physical activity, alcohol and tobacco use, and diets high in red and processed meats are associated with cancer development. Contaminants and naturally occurring toxins can be carcinogenic, but they are monitored in the U.S. food supply, and the body is equipped to handle tiny doses of most kinds. Foods containing ample fiber, nutrients, and phytochemical may be protective against cancer.

Poor choices for sports performance: ___________ beverages Air bubbles are filling and promote distress

Carbonated

Describe cardiovascular disease and identify its risk factors.

Cardiovascular disease is the leading cause of death in the United States. Atherosclerosis is the major underlying cause of cardiovascular disease, and hypertension is the most prevalent form of cardiovascular disease. Atherosclerosis and hypertension are risk factors for each other. As most people age, atherosclerosis progresses steadily. The development of atherosclerosis involves plaque development, blood clot formation, and hypertension. Atherosclerosis and hypertension accelerate each other. Risk factors for cardiovascular disease (CVD) that cannot be modified include advancing age, male gender, and family history (heredity). Major modifiable risk factors for CVD are high LDL cholesterol, low HDL cholesterol, high blood triglycerides, hypertension, diabetes, obesity, physical inactivity, cigarette smoking, excessive alcohol consumption, an atherogenic diet, and a high intake of salt. Lifestyle changes to lower the risk of CVD include increasing physical activity, achieving a healthy body weight, reducing exposure to tobacco smoke, and eating a heart-healthy diet. Dietary measures to lower LDL cholesterol include reducing intakes of saturated fat and trans fat, along with consuming generous quantities of nutrient-dense fruits, vegetables, legumes, nuts, fish, and whole grains.

•Macronutrient Recommendations: •Carbohydrates: focus on nutrient density; balanced with activity and medications (if taken) •_______________________ •Protein: may be individualized by RDN •Fat: follow AMDR & Dietary Guidelines

Consistent carb diets

Potential pitfalls:

Contamination is equally likely to occur in organic foods and conventional foods

Sweat is the body's coolant

Conversion of water to vapor generates heat Skin is cooled as sweat evaporates

Thermometers

Cooking and cooling foods to proper temperatures reduce microbial threats. Different thermometers do different jobs. To choose the right one, pay attention to its temperature range: some have high temperature ranges intended to test the doneness of meats and other hot foods. Others have lower ranges for testing temperatures of refrigerators and freezers.

•Shiga toxin-producing E. coli (STEC): caused by ______ bacterium •Results in hemolytic-uremic syndrome (dangerous failure of kidneys and other organ systems)

E.coli

Describe microbial foodborne illnesses and core practices that can prevent them.

Each year in the United States, tens of millions of people suffer mild to life-threatening symptoms caused by foodborne illnesses. Pregnant women, infants, toddlers, older adults, and people with weakened immune systems are most vulnerable to harm from foodborne illnesses. Foodborne illnesses arise from infection or bacterial toxins. Farm-to-plate food safety requires that farmers, processors, transporters, retailers, and consumers use effective food safety methods to prevent foodborne illnesses. Bacteria multiply quickly when conditions are favorable to them. The Food Safety Modernization Act (FSMA) is a law enacted to protect the U.S. food and pet food supplies. Consumers should carefully inspect foods before purchasing them. Foodborne illnesses are common, but the great majority of cases can be prevented. To protect themselves, consumers should remember these four practices: clean, separate, cook, chill.

Future generation effects

Embryonic development Ex. Dutch Famine Study

⇧ Fitness = ⇧ __________, ⇩ __________

Energy, Chronic Disease

Which of the following organisms can cause hemolytic-uremic syndrome?

Escherichia coli

Describe the hazards from inadequate fluid intake and temperature extremes present to the working body.

Evaporation of sweat cools the body, regulating body temperature. Heat stroke is a threat to physically active people in hot, humid weather, while hypothermia threatens exercisers in the cold. Guidelines recommend hydrating before, during, and after activity. Water is the best drink for most physically active people, but some endurance athletes may need the carbohydrate and electrolytes of sports drinks. Salt tablets worsen dehydration. Hyponatremia is a threat for athletes who sweat profusely for hours, but most exercisers get enough sodium in their normal foods to replace losses. Carbonated beverages can suppress total fluid intake and cause discomfort in exercisers. Alcohol use can impair performance in many ways and is not recommended.

Amino acids build & maintain lean tissues & provide fuel

Exercise & dietary protein necessary to build muscle

Atherosclerosis is simply the accumulation of lipids within the artery wall.

F Atherosclerosis is an accumulation of lipids within the artery wall, but it also involves a complex response of the artery to tissue damage and inflammation.

People seeking fitness need primarily to develop muscle power, quick reaction time, agility, and resistance to muscle fatigue.

F Athletes who wish to excel in sports must develop muscle power, quick reaction time, agility, and resistance to muscle fatigue.

Chronic diseases have distinct causes, known as risk factors.

F Chronic diseases have risk factors that show correlations with disease development but are not distinct causes.

Currently, for the best chance of consuming adequate nutrients and staying healthy, people should obtain evaluations of their genetic profiles.

F Currently, for the best chance of consuming adequate nutrients and staying healthy, people should eat a well-planned diet of whole foods

For managing type 2 diabetes, regular physical activity can help by redistributing the body's fluids.

F For managing type 2 diabetes, regular physical activity can help by reducing excess body fat and increasing tissue sensitivity to insulin.

Athletes should avoid frequent between-meal snacks.

F Frequent nutritious between-meal snacks can provide extra calories to help maintain body weight.

Men suffer more often from heart attacks than women do, making CVD a man's disease.

F Men do have more heart attacks than women, but CVD kills more women than any other cause of death.

To overload a muscle is never productive.

F Muscle cells and tissues respond to a physical activity overload by altering the structures and metabolic equipment needed to perform the work.

It is possible to eliminate all toxins from your diet by eating only "natural" foods.

F Nature has provided many plants used for food with natural poisons to fend off diseases, insects, and other predators.

The DASH diet is designed for athletes who compete in sprinting events.

F The DASH diet is designed for helping people with hypertension to control the disease.

Pregnant women are advised not to eat certain species of fish because the FDA and the EPA have detected unacceptably high lead levels in them.

F The EPA and FDA warn of unacceptably high methylmercury levels in certain fish species and advise all pregnant women to eat fish species with lower methylmercury levels.

The threat of foodborne illness from meats or seafood is serious, but produce causes illness only rarely.

F Today, the chance of getting a foodborne illness from eating produce is similar to the chance of becoming ill from eating meat, eggs, and seafood.

Fats stores are a theoretically unlimited source of energy

Fat is drawn from within working muscles Fat is drawn from areas of fat deposits with the most to spare

Dehydration Symptoms:

Fatigue, ⇩ capacity for muscular work, collapsing

Nutrient composition

Few differences in nutrient levels between organic and conventionally Organic foods may be higher in phytochemicals

Describe the uses and safety characteristics of some common food additives.

Food additives must be safe, effective, and measurable in the final product for FDA approval. Approved additives have wide margins of safety. Sugar and salt have the longest history of use as additives to prevent food spoilage. Nitrites and sulfites have advantages and drawbacks. People with PKU should avoid the nonnutritive sweetener aspartame. The flavor enhancer MSG may cause reactions in people with sensitivities to it. Fat replacers and artificial fats substitute for the fats in processed foods, reducing their calorie counts and saturated fat contents. Olestra in large amounts can cause digestive distress. Incidental additives enter food during processing and are regulated; most do not constitute a hazard. Consumers should use only microwave-safe containers and wraps for microwaving food.

Outline technological advances aimed at reducing microbial food contamination.

Food irradiation kills bacteria, insects, molds, and parasites on foods. Consumers have concerns about the effects of irradiation on foods, workers, and the environment. Irradiation controls mold, sterilizes spices and teas, controls insects, extends shelf life, and destroys disease-causing bacteria. Scientific advances continuously improve food safety.

Variety of types and diverse causes:

Genetic factors Microbial infections

Atherosclerosis

Hardening of the arteries

Energy Reservoir (ATP-PCr)

High-energy compounds trap & store energy in muscle fibers Energy for short bursts of intense activity

Describe the body's three energy systems that support the body's muscular work.

High-energy molecules trap and store energy from energy-yielding nutrients and can transfer that energy to fuel cellular work. Bursts of physical activity lasting just seconds require the immediate energy stored in the reservoir. The anaerobic energy system partially breaks down glucose to yield energy without using oxygen and is particularly important during bouts of high-intensity activity. Lactate is a by-product of anaerobic energy production. The aerobic energy system uses fuels most efficiently and conserves the body's glycogen stores. Aerobic metabolism fuels moderate-intensity activity over long duration.

Fluid & Electrolytes during Physical Activity

Hydrate before, during & after activity Hourly sweat rate can be calculated Water is best drink for most physical activity

Cardiovascular Disease (CVD): Diseases of the heart and blood vessels •Leading cause of death in the United States •Examples: __________, Coronary Heart Disease, ________

Hypertension, Stroke

___________: Low blood sodium concentration that can be fatal

Hyponatremia

Can be life-threatening for certain populations: •____________________ •Elderly •Children •Pregnant women •Malnourished

Immunocompromised

Discuss the relationship between risk factors and chronic diseases.

Infectious diseases have a single cause—exposure to a specific pathogen. Today's predominant diseases are chronic diseases: cardiovascular diseases, type 2 diabetes, and cancer. The chronic diseases have many risk factors in common—among them, excessive alcohol intake, lack of physical activity, smoking/tobacco use, and diet.

Non-Nutritive Sweeteners (Artificial Sweeteners)

Low-calorie, intense sweeteners

Pesticide residues

Lower levels or no residue found in similar conventionally grown foods

The Ten Leading Causes of Death in the United States

Many deaths have multiple causes, but diet influences the development of several chronic diseases—notably, heart disease, some types of cancer, strokes, and diabetes.

Microbes

Minute organisms too small to observe without a microscope

Caffeinated beverages

Moderate doses do not hamper performance

Benefits of Fitness Improved: Body composition and fat distribution ___________________________________ Bone density Resistance to illnesses Circulation and lung function

More lean body tissue/muscle mass

__________: small hormone-like molecules released by working muscles Promote muscle synthesis & alter metabolism in ways that oppose chronic disease

Myokines

Describe natural toxins, residues, and contaminants in food.

Natural foods contain natural toxins that can be hazardous under some conditions. To avoid harm from toxins, choose a variety of foods and eat them in moderation. Pesticides can be part of safe food production but can be hazardous if mishandled. Insects may adapt to pesticides and become resistant to them when they are used repeatedly. FDA-approved hormones, antibiotics, and other drugs are used to promote growth or increase milk production in conventionally grown animals. Antibiotic-resistant bacteria pose a serious and growing threat. Persistent environmental contaminants present in food pose a small but significant risk to U.S. consumers. Mercury and other contaminants pose the greatest threat during pregnancy, lactation, and childhood.

Describe the emerging science of nutritional genomics.

Nutritional genomics is the study of how food and its components interact with the genome and helps to explain the differential influences of diet on individuals.

Table 11.1: Chronic Disease Risk Factors

Of all of these risk factors, the first two are unalterable: you cannot change your age or heredity. As for diseases as risk factors, if you already have one, you may or may not be able to slow or reverse it. The other risk factors have to do with your lifestyle choices and therefore are, to a great extent, under your control. Your choices can be powerful preventive measures against chronic diseases.

Compare potential advantages and drawbacks of organic and conventional foods.

Organic foods generally contain either no pesticides or lower concentrations of pesticides compared to conventionally grown products, therefore reducing the consumer's exposure to pesticides. Organic food generally costs more than conventionally grown food. Organic food farmers typically use sustainable agricultural practices, which reduces the harmful environmental impacts of agricultural production. Research suggests few nutrient differences between conventionally grown and organic foods.

Sodium Depletion and Water Intoxication causes:

Overdrinking (especially plain water) Under-salting Long exercise periods High sweat rates, unusually salty sweaters

Recognize a Heart Attack

Pain or discomfort in the jaw, neck, or back Feeling weak, light-headed, or faint Chest pain or discomfort Pain or discomfort in arms or shoulders Shortness of breath

Enumerate the benefits of physical fitness.

Physical activity and fitness benefit people's physical and psychological well-being and improve their resistance to disease. Physical activity improves survival and quality of life in the later years. Myokines generated by working muscles may trigger healthy changes in body tissues. The U.S. Physical Activity Guidelines for Americans aim to improve physical fitness and the health of the nation.

Genetically modified organism (GMO)

Popular term referring to an organism produced by genetic engineering •GMOs are classified as "GRAS" by FDA

Summarize the causes, consequences, and management of type 2 diabetes.

Prediabetes silently threatens the health of tens of millions of people in the United States. Type 1 diabetes is an autoimmune disease that attacks the pancreas and abolishes its ability to produce insulin; it necessitates that insulin be provided from an external source. Type 2 diabetes is the predominant type of diabetes and is closely linked to obesity. The primary defect in type 2 diabetes is insulin resistance—an inadequate response of the body's cells to insulin. In type 2 diabetes, insulin resistance causes glucose and insulin to build up in the bloodstream. Recognizing the symptoms of diabetes and seeking treatment are important steps for protecting health. In type 2 diabetes, atherosclerosis develops early and progresses rapidly. Chronically elevated blood glucose alters metabolism in virtually every cell in the body. Type 2 diabetes damages blood vessels and nerves, impairing circulation and nerve function, and causing kidney damage, vision problems, and infections. The first steps in diabetes prevention involve self-study: learn your family history and risks and get tested for symptoms of developing diabetes. To slow or halt the progression of diabetes, one should lose weight if overweight, and learn to manage blood glucose levels by balancing physical activity, carbohydrate intake, and drug therapy recommended by a health care provider. A diet consisting of nutrient-dense foods and low in saturated fat and added sugars can play a crucial role in controlling the symptoms and progression of type 2 diabetes.

Sulfites

Prevent oxidation and preserve color in many processed foods

___________ is preferable to potential for cure

Prevention

Organic foods

Produced without synthetic pesticides, herbicides, fertilizers, drugs, and preservatives and without genetic engineering or irradiation

Identify the categories of foods that most often cause foodborne illnesses.

Raw meats and poultry pose special microbial threats and so require special handling. Consuming raw eggs, milk, or seafood is risky. Produce causes many foodborne illnesses each year. Proper washing and refrigeration can reduce risks. Cooking ensures that sprouts are safe to eat. Many foods are imported, and the Food and Drug Administration (FDA) is working to improve their safety. Honey should never be fed to infants. Lunch bags, picnics, and leftovers require safe handling.

Safe Food Storage Times:

Refrigerator (≤40°F)

Physical activity benefits the body's nutrition status

Regulates use of energy-yielding nutrients Improves body composition

Debate the usefulness of dietary ergogenic aids for improving sports performance.

Research suggests that most ergogenic aids do little to improve sports performance (i.e., arginine, coenzyme Q10, guarana, amino acid supplements). Findings on the usefulness of other ergogenic aids such as beetroot juice, caffeine, and buffers suggest that these substances may enhance sports performance depending on the intensity and duration of activity. The evidence is inconsistent, however.

Safe food supply depends on precautions taken from farm to plate

Safeguard to prevent outbreaks Food Safety Modernization Act 2016 HACCP Protocols

Biotechnology

Science of manipulating biological systems or organisms to modify their products or components or create new products

Cancer

Second leading cause of disability and death in US

Electrolytes

Sodium & other electrolytes Replaces losses May increase fluid retention

Summarize the advantages and disadvantages of producing foods through genetic engineering.

Some advantages of foods produced through genetic engineering include: the production of crops and animals with desired traits that will help with nutrient composition, shelf life extension, increased crop yields through insect resistance, prevention of food shortages, and reduction in food allergens. Disadvantages of genetic engineering include: environmental concerns, crop vulnerability, loss of a gene pool, unproven safety for people, increased allergens, decreased nutrients, overuse of herbicides, and increase consumption of pesticides.

Most people consume foods that are genetically engineered (or GE)

Some countries have banned GE foods

Describe applications of food-safety practices in various settings.

Some food-safety practices include being observant in social settings where food is served and ensuring that foods are appropriately refrigerated and heated when served.

Eating patterns, not supplements, have shown benefit

Sometimes prescription meds are warranted, but diet changes should be first!

Best if used by

Specifies the last date the food will be of the highest quality. Also called freshness date or quality assurance date

Sell by

Specifies the shelf life of the food. After this date, the food may still be safe for consumption if it has been handled and stored properly. Also called pull date.

Outline strategies for including sufficient fruits and vegetables in a diet.

Strategies to vegetables in the diet include: integrating vegetables of all kinds in meals and snacks; adding green leafy vegetables and orange vegetables to main dishes (e.g., stir fries, soups); keeping a variety of low-sodium canned beans handy; and ordering vegetable side dishes when eating out. Tips to add more fruit in your diet include: keeping a variety of fresh fruit for snacks or to use in cereal, yogurt, salad or desserts; replacing syrup with cut-up berries, peaches, or fruit mixtures; and choosing whole or cut fruit instead of fruit juice.

Nutrigenetics

Study of the effects of genes on nutritional health, such as variations in nutrient requirements and responsiveness to dietary modifications.

Explain the how glucose, fatty acids, and proteins support muscular work.

Sufficient energy intake is of great importance to athletes. Low energy availability can significantly compromise an athlete's performance and health. Excess postexercise oxygen consumption (EPOC) can cost significant energy in some athletes, but most weight-loss seekers do not achieve significant calorie deficits from EPOC. During activity, the hormone glucagon helps prevent a drop in blood glucose. Glycogen stores in the liver and muscles affect an athlete's endurance; when glycogen stores are depleted, activity intensity diminishes. Intensity and duration of an activity affect glycogen use, as does degree of training. Carbohydrate consumption affects glycogen stores and may boost performance during prolonged or repeated exercise. Lactate arises from anaerobic breakdown of glucose. Carbohydrate recommendations for athletes are stated in grams per kilogram of body weight per day. Carbohydrate intakes before, during, and after physical exertion can help support the performance of endurance activities. The intensity and duration of the activity, as well as the degree of training, affect fat use. Athletes should follow the lipid intake recommendations of the Dietary Guidelines for Americans. A diet high in saturated or trans fat raises an athlete's risk of heart disease. Physical activity stimulates muscle cells to both break down and synthesize proteins, resulting in muscle adaptation to activity. Athletes use amino acids for building muscle tissue and for energy; dietary carbohydrate spares amino acids. Diet, intensity and duration of the activity, and degree of training affect protein use during that activity. The U.S. Department of Agriculture (USDA) Eating Patterns provide sufficient protein for casual exercisers and most athletes. Some athletes require somewhat more daily protein than the Dietary Reference Intakes (DRI).

A genetically engineered rice variety in existence today supplies sufficient beta-carotene to fight vitamin A deficiency and childhood blindness worldwide.

T

Added sugars can be useful in meeting the high carbohydrate needs of some athletes.

T

Aerobically trained muscles burn fat more readily than untrained muscles

T

An "atherogenic diet" is high in saturated fat and trans fat.

T

Diabetes is a major risk factor for CVD.

T

Evidence does not suggest that conventional foods pose health risks or that using organic products reduces risks.

T

FSMA is a new law intended to improve food safety for people and pets.

T

Food packaging can contribute to food safety. T/F

T

Food safety rules for consumers can protect you only when you act on them.

T

For the great majority of cancers, lifestyle factors and environmental exposures are the major risk factors.

T

In cold weather, athletes who develop disorientation and slurred speech may be exhibiting signs of hypothermia.

T

Infants under one year of age should never be fed honey because it can contain spores of Clostridium botulinum

T

Research does not support the idea that athletes need supplements of vitamins to enhance their performance.

T

The most important step that a person can take to protect against hypertension is to be tested for it.

T

Benefits of Fitness Reduced: Risks of some types of cancers Risk factors for cardiovascular disease Risk and improved management of ______ Risk of gallbladder disease Incidence & severity of anxiety, depression, some neuro diseases

T2D

Describe muscle adaptability and the effects of physical training.

The components of fitness are flexibility, muscle strength, muscle endurance, and cardiorespiratory endurance. Muscle protein is built up and broken down every day; muscle hypertrophy occurs when synthesis exceeds degradation; atrophy occurs when degradation is dominant. Physical activity builds muscle tissues and metabolic equipment needed for the activities they are repeatedly called upon to perform. Cardiorespiratory endurance training enhances the ability of the heart and lungs to deliver oxygen to body tissues. Cardiorespiratory training activities elevate the heart rate for sustained periods of time and engage the body's large muscle groups.

Pack date

The day the food was packaged or processed. Can provide a general guide to freshness

Genetic engineering

The direct, intentional manipulation of the genetic material of living things in order to obtain some desirable inheritable trait not present in the original organism

Genome

The full complement of genetic material in the chromosomes of a cell

Expiration date

The last day the food should be consumed. All foods except eggs should be discarded after this date.

Staphylococcus aureus

The most common cause of food intoxication

Genomics

The study of all the genes in an organism and their interactions with environmental factors

Nutrigenomics

The study of how nutrition interacts with specific genes to influence a person's health

Which of the following is correct concerning fruit that has been irradiated?

They decay and ripen more slowly.

Pasteurization

Treatment of milk, juices, or eggs with heat sufficient to kill certain pathogenic microbes. It is not a sterilization process.

Epigenome: Proteins and other molecules associated with chromosomes that affect the expression of genes ___________________________ Plays a role in cell differentiation

Turning genes "on" and "off"

Farmers and manufacturers must pass

USDA inspections at every step of production

Explain why vitamins and minerals are important.

Vitamins and minerals are essential for releasing the energy trapped in energy-yielding nutrients and for carrying out other functions that support physical activity. Most active people can meet their vitamin and mineral needs without supplements if they follow the USDA Eating Patterns and eat enough nutrient-dense food to meet their energy needs. Iron-deficiency anemia impairs physical performance because iron is the blood's oxygen handler. Sports anemia is a harmless temporary adaptation to physical activity.

Summarize the characteristics of the diet that best support physical performance.

While many different diets can support physical performance, and no one diet works best for all people, a diet with foods that are high in both nutrients (quality carbohydrates and protein) and with sufficient fluids best supports optimal physical performance. Timing of meals that involve pacing carbohydrate and protein intakes before and after a workout may be important for physical performance and adaptations to exercise.

Salt and sugar

Work by withdrawing water from food •Concern with overuse

An athlete's pregame meal should be. low in fat high in fiber moderate in protein a and c

a and c

Environmental Protection Agency (EPA)

a federal agency that is responsible for, among other things, regulating pesticides and establishing water quality standards

Balance of ________ and ____ required Include a variety of activities to achieve & maintain Flexibility Cardiorespiratory and muscle endurance Muscle strength, size and endurance Muscles need rest to replenish and adapt

activity and rest

Nitrites added to foods prevent the growth of the deadly Clostridium botulinum bacterium. preserve the pink color of hot dogs. are linked with colon cancer. all of the above.

all of the above.

Which of the following is or are associated with an increase in cancer risk? alcohol intake a high intake of red meat a high intake of processed meats all of the above.

all of the above.

Which of the following may be contracted from fresh raw or undercooked seafood? hepatitis worms and flukes viral intestinal disorders all of the above.

all of the above.

Incidental food additives

are really contaminants

On noticing a food safety problem at a friend's house, you should:

avoid eating the unsafe food, and consider informing your friend.

All of the following statements concerning beer are correct except beer is poor in minerals. beer is poor in vitamins. beer causes fluid losses. beer gets most of its calories from carbohydrates.

beer gets most of its calories from carbohydrates.

Compared with conventionally grown produce, organic produce is often lower in pesticides. higher in phytochemicals. both a and b. none of the above.

both a and b.

Which of these foods should form the bulk of the pregame meal?

breads, potatoes, pasta, and fruit juices

Cell's genetic material damaged by ____________ •Radiation, free radical, other cancer-causing chemical

carcinogen

Nitrites (Nitrates): Preserve color and prevent rancidity and thwart bacterial growth •Safety issues: Nitrites can be converted to nitrosamines (potential __________)

carcinogens

The recommended diet to improve type 2 diabetes is

controlled in carbohydrates.

Atrophy occurs with inactivity; ___________ is dominant

degradation

•Autoimmune disorder: body's immune cells ______________________________ __________ •Insulin is required for glucose to move from blood into the cells •Diet & activity important in management & prevention of complications

destroy insulin producing cells of the pancreas

Which of the following is a risk factor for cardiovascular disease? high blood HDL cholesterol low blood pressure low blood LDL cholesterol diabetes

diabetes

Alcoholic beverages Are ________ (promote water excretion) Interferes with muscle building

diuretic

No correlation between speed of muscle protein synthesis following

exercise and ultimate gains in muscle volume

The length of time a person must spend exercising to meet the Physical Activity Guidelines for Americans varies by.

exercise intensity

The DASH diet is characterized by ample intakes of

fruit and vegetables whole grains

Additives may also be added to the ___________ ______________________ (GRAS) list

generally recognized as safe

Quick energy from blood glucose •Drawn from the bloodstream by exercising muscles •Hormone __________ signals liver to replenish glucose

glucagon

Factors that affect protein use: Duration: longer PA depletes ________, relies on ________ for fuel ⇧ Intensity anaerobic strength training uses protein for building muscle tissues ⇧ Degree of training uses less protein at given intensity

glycogen, protein

Selective breeding

has been used for thousands of years.

Sodium Depletion and Water Intoxication Symptoms mimic dehydration:

headache, fatigue, confusion, vomiting, twitching

Ethical/Moral Issues Environmental Concerns (ex. crop vulnerability, loss of gene pool) Unproven Safety Overuse of ___________ Lack of oversight

herbicides

Which diet has been shown to increase an athlete's endurance?

high-carbohydrate diet

Diseases

impair or disrupt normal body functioning

•Insulin resistance: ______________ ___________ •Blood glucose concentration rises •Pancreas begin to fail •May be treated with oral medications and insulin •Diet & Activity important in management & prevention of complications

inadequate response of cells to insulin

Clostridium botulinum: causes Botulism •Common sources: ___________________, _______, untreated garlic/oil mixtures •Results in nausea, vomiting, weakness, double vision, difficulty speaking/swallowing

incorrectly canned foods, honey

Microorganisms can cause foodborne illness either by __________ or by _____________ Foodborne illnesses are caused by microbes and pathogens

infection or intoxication

Hypertension and atherosclerosis are

interrelated and accelerate each other

Which is required as part of myoglobin?

iron

normal blood pressure

less than 120/80

Once a disease-associated variant is observed in the genetic profile, the health care provider can employ ________ _________________ to minimize the potential for harm

lifestyle choices and treatment options

All of the following are potential benefits of regular physical activity except improved body composition. lower risk of sickle-cell anemia. improved bone density. reduced risk of type 2 diabetes.

lower risk of sickle-cell anemia.

Some cooking tips: __________________ before cooking, roast or bake them in the oven When grilling, line the grill with foil, or wrap the food in foil Take care not to burn foods Limit intakes of crispy, well-browned foods

marinate meats

Before athletic competitions, a moderate caffeine intake

may enhance performance.

VO2max

measures maximum rate of oxygen consumption Indicative of cardiovascular fitness level

•Intoxication: Foodborne intoxication is caused by the ingestion of food that contains ____________ •Enterotoxins or Neurotoxins

microbial toxins

Physical activity

movement that is carried out by the skeletal muscles and requires energy

Some microorganisms produce illness-causing

neurotoxins and enterotoxins

Carnitine supplements

often produce diarrhea

Athletes should consume 20-35% calories (AMDR) from fats Emphasize ________________ and ________________ fats

omega-3 fatty acids and polyunsaturated fats

Nutrient Timing:

pacing carbohydrate and protein intakes throughout the day for the purpose of favorably influencing some aspect of physical performance or adaptation to exercise.

Consuming organic foods reduces exposure to

pesticides

The body needs quality nutrition for

physical activity

Exercise: _________, _________, _________, and ________ movement intended to improve or maintain physical fitness

planned, structured, repetitive, and intentional

Which of the following minerals may help regulate blood pressure?

potassium

Carcinogenesis

process of cancer development

•Glucose consumed during a sustained endurance activity (____________) may improve performance

rapid pace for > 1 hr

Smoking powerfully raises the risk for CVD in men and women in all of the following ways except reducing the heart's workload. making blood clots more likely. directly damaging the heart with toxins. raising the blood pressure.

reducing the heart's workload.

To prevent both muscle cramps and hyponatremia, endurance athletes who compete and sweat heavily for four or more hours need to

replace sodium during the event

Heat Stroke

risk especially in hot, humid weather •Acute and life-threatening reaction to heat build-up in body

Hypothermia

risk in cold weather •Below normal body temperature •Symptoms: Shivers, apathy, and cool arms and legs; fine motor skills and memory fail; disorientation and slurred speech •Fluids needed to replace sweat & prevent dehydration •Provide room temperature or warm fluids

Infectious Diseases: caused by ________________ Prevention: Natural immunity, vaccines, sanitation

single pathogen

Lifestyle choices: Certain eating patterns associated with increased risk _______________ would drop cancer by 1/3 Alcohol raises risk of certain cancers

smoking

Endurance athletes may need CHO & electrolytes (_______, ________ & ______) as in sports drinks

sodium, potassium, & chloride

Irradiation can

sterilize spices

Environmental benefits: ___________ agriculture minimizes harm

sustainable

Hypertrophy occurs when muscles are worked; _______ is dominant

synthesis

Which of the following energy systems provides the needed energy for a lifter's heave of a heavy weight?

the energy reservoir

U.S. Department of Agriculture (USDA)

the federal agency responsible for enforcing standards for the wholesomeness and quality of meat, poultry, and eggs produced in the US; conducting nutrition research; and educating the public about nutrition

Food and Drug Administration (FDA)

the federal agency responsible for ensuring the safety and wholesomeness of all dietary supplements and foods processed and sold in interstate and international commerce except for some aspects of meat, poultry, and eggs; setting standards for food composition and product labeling; and issuing recalls when problems arise

Monosodium Glutamate (MSG): flavor enhancer; ________ flavor •Used widely in restaurants •MSG symptom complex: burning sensations or flushing of the skin with pain and headache, experienced by sensitive people upon ingesting large doses •MSG is prohibited in baby foods

umami

A person who exercises moderately for longer than 20 minutes begins to

use less glucose and more fat for fuel.

To prevent botulism from homemade flavored oils,

wash and dry fresh herbs before use, and keep the oil refrigerated. Discard it after a week to 10 days.

Very serious diseases complications and consequences: Early development and progression of atherosclerosis Impaired kidney, eye, and nerve function Excess glucose binds to _____________, ________________________ Tendency to develop slow-healing injuries and infections

working proteins, rendering them nonfunctional

Fat can only be broken down for energy aerobically Main energy source after ____________________

~ 20 min moderate activity

•Stroke volume increases reflecting more complete emptying •_________________________________ •Circulation and breathing improve •_________________

• Heart rate and blood pressure ⇩ • HDL cholesterol ⇧

Carbohydrate Recommendations for Athletes

•Abundant dietary carbohydrate needed to postpone fatigue and maximize performance •Glucose before activity - Pregame meal •Glucose during activity -For athletes who cannot eat solid foods, high-carbohydrate energy drinks and high-carbohydrate gels are portable •Glucose after activity -Carbohydrate intake speeds up glycogen synthesis rate

Obtaining desired traits:

•Begins with DNA of a stem cell •Clone cells are created •Transgenic organism is formed •Suppressing unwanted traits by silencing the responsible genes

Training and Nutrition Credentials

•Certified Personal Trainer (CPT): can help develop a safe and effective individualized exercise program •Certified Strength & Conditioning Specialist (CSCS): personal trainers with more advanced credential •Registered Dietitian (RD/RDN): food and nutrition experts who have earned at least a bachelor's degree from an accredited university with a program approved by the Academy of Nutrition and Dietetics Certified Specialist in Sports Dietetics (CSSD): RDN with special credentials and expertise to deliver safe, effective, evidence-based nutrition assessments and guidance

Dietary Approaches to Stop Hypertension Lowers blood pressure and LDL cholesterol

•Emphasis on vegetables, fruits, and whole grains •Includes fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils •Limits foods that are high in saturated fat •Limits sugar-sweetened beverages and sweets. •Low in saturated and trans fats •Rich in potassium, calcium, magnesium, fiber, & protein •Lower in sodium

How Aerobic Training Benefits the Heart

•Enhances cardiorespiratory endurance •Oxygen delivery & waste removal becomes more efficient •Measured as VO2 max (maximal rate at which tissues consume oxygen)

The normal process of cell repair:

•Everyday damage is usually repaired by the cell •If not repaired, the cell dies preventing faulty genes from replicating If a damaged cell doesn't die, the immune system destroys such cells

During meals:

•High-carbohydrate energy drinks and gels

Failure of the normal process

•If the immune system fails to destroy a damaged cell it reproduces •Uncontrolled growth of abnormal tissue is a tumor

Other foods

•Imported foods such as fresh produce •Honey contains dormant spores of Clostridium botulinum •Picnics and lunch bags •Take-out foods and leftovers

How Do Microbes in Food Cause Illness in the Body?

•Infection agents •Ex. Salmonella or hepatitis

Medical Nutrition Therapy is important

•Managed by an RDN •Nutrition prescriptions are individualized by RDN

Diabetes

•Metabolic disease that impairs the body's ability to regulate blood glucose levels •Over 1/3 of U.S. adults have prediabetes •Two common forms of diabetes: Type 1, Type 2

Overload principle: Extra physical demand placed on body; Body adapts by building structures & metabolic equipment needed

•Repeated physical activity prompts the body to build the structures needed to meet the demand. • ⇧ frequency, ⇧ duration, ⇧ intensity

Recovery meals:

•Several small meals •May choose liquid form

Prolonged energy from glycogen

•Stored glycogen is limited •High-carbohydrate diets help sustain endurance •Duration & intensity affects how long glycogen supplies will last

Recombinant DNA (rDNA) technology:

•Technique of genetic modification where scientists directly manipulate the genes of living things •Includes methods of removing genes, doubling genes, introducing foreign genes, and changing gene positions to influence the growth and development of organisms

Consistent training affects glycogen:

•Trained muscles store extra glycogen •Trained muscles burn more fat (less glucose)

Cardiac output

•increases as strength of heart muscle ⇧

Muscle protein synthesis

⇧ 1-2 hours up to 2 days after muscle contracting activity Muscle cells only build proteins as needed

Diabetes

≥ 126 ≥ 6.5

Healthy HDL cholesterol (mg/dL)

≥ 60