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NASM-CPT Ch.17 2013
Nutrition
| Question | Answer |
|---|---|
| Nutrition is: | the sum of the processes by which an animal or plant takes in and uses food substances for growth and repair of tissues |
| What can a registered dietician(RD)legally do? | legally qualified to practice in the field of nutrition. |
| 8 areas the Personal Trainers may discuss or give advice in are . . . | 1. Food Preparation, 2. Healthy Snacks, 3. Statistics on chronic disease, 4. vitamins and minerals, 5. water, 6. nutrients contained in foods or supplements, 8. Food Guidance (food pyramid) |
| By 2015, how many U.S. adults will be overweight or obese? | 75% |
| What are the macronutients? | protein, carbohydrate, and fat |
| What is a calorie? | unit of energy , the amount of heat energy required to raise the temperature of 1 gram of water 1 degree C |
| Resting Metabolic rate (RMR)is: | The amount of energy expended while at rest (for blood circulation, respiration)70 % of TEE |
| Thermic effect of food (TEF)is: | The amount of energy expended above RMR as a result of the processing of food for storage and use. TEF typically account for 6 - 10% |
| TEE is an acroynym for? | Total Energy Expenditure |
| What is energy expended During Daily Activity? | The amount of energy above RMR, TEF. Accounts for approximately 20% of TEE. |
| What is the equation for estimating the Daily Energy Expenditure? | Weight X 10 = RMR RMR X activity factor = TEE 133 X 10 = 1330 X 1.6 = 2128 calories 150 X 10 = 1500 X 1.5 = 2250 calories Very Light activity = 1.2 - 1.3 Low Active = 1.5 - 1.6 Active = 1.6 - 1.7 Very Active = 1.9 - 2.1 |
| What is the function of Protein? | Build and repair body tissues and structures, linked by peptide bonds |
| What are the two types of amino acids? | Essential and nonessential |
| What are the Essential Amino Acids? | Can not be manufactured by the body, must be obtained from a food source. 8 ILLMPTTV, or I double L, M, P, Double T, V Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine |
| What are the Non-essential Amino Acids? | The body is able to manufacture them from dietary nitrogen and fragments of carb and fat. Alaine, Aparagine, Aspartic Acid, Cysteine, Glutanic Acid, Glutamine, Glycine, Proline, Serine, Tyrosine |
| What are the stages of the digestion of food | Mouth, Esphagus, Small Intestine, and Lining of the Small Intestine. |
| What is a complete protein | A food that supplies all of the amino acids |
| What is an incomplete protein? | A food that does not contain all of the necessary amino acids |
| What are the major sources of complete protein sources? | Animal: meat, diary |
| What is gluconeogenesis? | During negative energy balance (lower caloric intake) amino acids are used to assist in energy production. |
| Recommended Daily Protein Intakes: | Sedentary = (.4g/lb) Strength Althletes = .5 - .8 g/lb Endurance Athletes: .5 - .6 g/lb So, take body weight of an athlete (140 X.5)= 70 grams |
| Types of carbohydrates: | Simple = sugars (Monosacharide or Disacharide) Starches = complex fiber |
| Polysacharides | Complex carbohydrates: long chains of monosaccharide units linked together. |
| Glycemic Index | The rate at which ingested carbohydrate raises blood sugar and its accompanying effect on insulin release. |
| What are the two type of fiber? | Soluble and Insoluble |
| What is a soluble fiber | It can be dissolved by water and forms a gel-like substance in the digestive tract. It moderates blood glucose levels and lowering cholesterol. Oats, oatmeal, legumes, barley, uncooked fruits, vegatables |
| What is insoluble fiber | It does not absorb or dissolve in water. Passes through digestive system as it went in. |
| Carbohydrate recomendations | 2.7 - 4.5 /lb |
| What is the percent of Daily Carbohydrate that is recommended for the body? | 45 - 65% |
| How many calories in a gram of Carbohydrate? | 4 |
| How much fiber is recommended? | 25 - 38 g fruits, whole grains, and vegetables |
| Starch and Fiber are: | Complex Carbohydrates |
| Name to sugars that are monosaccharide. | glucose, fructose, galactose |
| What are 3 disaccharides? | maltose, lactose, succrose |
| What is the recommended amount of Carbohydrate in the diet? | (2.7 - 4.5 g/ pound) |
| What are the 3 types of lipids? | Triglycerides (95%), Phospholipids and sterols |
| What kind of fatty acids can not be manufactured by the body? | Poly unsaturated Fatty Acids omega 3 |
| What kinds of fatty acids are in good oils like canola, and associated with increases in good cholesterol. | Unsaturaded Fatty Acids |
| What kind of fat raises the bad cholesterol levels? | Saturated |
| What type acids uses hydrogenation (adding hydroden to unsaturated fatty acids to make them hard at room temp. | Trans Fatty Acids |
| How many calories in 1 g of fat | 9 calories |
| Which vitamins are water soluble | B,C |
| What is the recommended percentage of fat? | 20 - 35% of total coloric intake |
| What is the recommended percentage of fat for an athlete? | 25% |
| What is hyperphagia | overeating |
| How much water should a man drink? | 13 cups |
| How much water should a women drink? | 9 cups |
| How much water should a person in a fat loss program drink? | 8 ounces of water for every 25 pounds |
| Water: How much before exercise? | 14 - 22 ounces |
| Water: How much to drink during exercise? | 6 - 12 oz of fluid for every 15 minutes of exercise |
| Drinking the correct amount of water will improve . . . | Body temperature, metabolic function, endocrine gland and liver function. |
| RDA for carbs % | 45-65% |
| RDA for fats % | 20-35% |
| RDA from simple carbs % | less than 25% |
| Which vitamins are fat soluble | A,D,E,K |
| Main function of carbs | primary source of energy |
| Carbs are protein sparing because | a body with enough carbs won't have to break down protein for energy |
| Difference between polysaccharide and disaccharide | polysaccharides are more complex.They are often called complex carbs found in starch and fiber |
| Characteristic of fats | storage form of energy and back up for carbs |
| Olive oil, canola oil, peanut oil, avocados, peanuts, almonds are examples of | Monounsaturated Fats |
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