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ACE PT EXAM (3rd ed)
Chapter 4: Nutrition
| Question | Answer |
|---|---|
| Composition of protein? | 20 amino acids |
| time for muscles glycogen to be fully restored? | 24 hours |
| Carb intake for people workin gout every other day? | 55-65% |
| Adequat intake? | the recommended daily intake -- only when RDA cant be determined |
| Adult protein requirements? | .8 to 1.0 grams per kilogram (2.2 pounds per kio) of body weight |
| What is anemia? | iron deficiency |
| Which nutrients are classified as antioxidants | Vitamincs C & E, selenium, sulfur, and betacarotene |
| what ar ethe athlete protein requriements? | 1.2 to 1.8 grams per kilogram of bodyweight. |
| what nutrient BEST replensies glycogen stores immediately after high-intensity exercise? | baked potato |
| what are the calculations of carb intake? | 4-5 grams per kilogram of body weight (1.8 -2.7 grams per pound) |
| what is carbohydrate loading? | Technique used to double glycogen stores in the muscle |
| what is the most important nutrient for exercising muscles | carbohydrates |
| what are vegtable fats that act like saturated fats & raise cholesterol? | Coconut and palm oil |
| What are complete proteins? | proteins that contains all essential amino acids; animal based |
| what are teh draw backs of carb loading? | 1. reduced intake causes low blood sugar and ketoses 2. intense training -- injury |
| what are the effeects of low fat high carb diet? | more glycogen for muscles; more power and speed |
| what are the effects of trans fatty acids? | they raise cholesterol even higher than satuarated fats |
| what are the effects of excess protein consumption | leaches away calcium, compromises carb/glycogen stores, increases fat |
| ergogenic acids? | the use of vitamins and minerals to enhance metobic reactions |
| what are essential amino acids? | compounds the body can't make for itself; building bloacks of carbs and vitamins |
| estimated average requirement? | daily intakesmeets half for individual in a given group |
| fat soluble vitamins? | too much can lead to toxicity..... stored by the body |
| findings of classic study on carb loading? | 1. low carb supported 1 hourof exercise until exhaustion 2. normal carb suppoted 115 minutes 3. high carbs 170 minutes. |
| what are the fluid replacement guidlines? | 2-3 cups per pounds lost; drink before you get thirsty; keep dring after thirst is quenched. |
| Number of calories in 1 gram of carboydrate and protein? | FOUR |
| free radicals? | oxygen molecule with a single electron |
| what is the function of iron? | it is essential to the formation of hemoglobin |
| HDL ? | High Density lipoproteins; GOOD cholestoral; Greater than 40 mg/dL; more protein; remove bad cholestoral; increase with moderate to vigorous execise. |
| high-glycemic foods are? | carbs that quickly empty into the bloodstream; raise blood glucose and insulin & support glycogen synthese; good to eat after exercise. |
| what is hydrogenation? | the process of breaking down bonds in unsatuated fats and making them solid? |
| what is the hypercaliuric effect? | excretion of excess calcium in the urine; loss from bones |
| hypoglycemia | low blood sugar |
| what is the impact on typical diet of MyPyramid? | 1. increase fruit, veggie,whole grains = more vitamins, minerals and fiber 2. decrease satuated fats/trans fats & cholestorol 3. balance caloric intake with activity level to promote healthy weight |
| what are incomplete proteins. | missing some essential amino acids: Plant based |
| low-density lipoprotein levels can be lowered by? | increased intake of monounsaturated and polyunsaturated fats |
| what is ketosis? | increased blood acids |
| LDL? | low density lipoproteins; bad cholesterol; <100 mg/dl; lower wth exercise, wieghtloss, more monounsatuated & poly unsaturated fats and lower total calories consumed |
| what are types of minerals | Macro and Trace |
| what are the major clases of vegetarians | vegan & lacto-ovo (eat egg & dairy) |
| what are the major of functions of carbohydrates? | source of energy and fiber |
| what are the major functions of fat? | energy storage; provides essential fatty acids; supports skin and hormone functions;transports fat soluble vitamins; most imporant fuel for light to moderate intensity exercise |
| major functions of minerals? | hormone and nerve impulse components;Regulate muscle contractions & heart rythem; build tissues; comprise hemoglobine and hormones. |
| major functions of protien? | build & repair tissue |
| major functions of vitamins? | help release energy from food |
| major function of water? | 605 of body -- cant be stored or conserved |
| myPyramid food Guidence system | 1. daily physical activity 2. moderation 3. personalization -food/amount by age, sex activity level 4. proportionality: % each group daily 5. variety 6. gradual improvement - small daily steps to improve habits |
| NCEP | National choleseraol education program: total <200 |
| How many calories are in 1 gram of FAT | NINE |
| what are some nutrient people usually dont get enough of? | folate, vitamin B^, antioxidants, calcium , zinc |
| osteoporosis risk factors | post-menopause; calcium intake; activity level |
| Phytochemicals; | plant chemicals from fruits, veggies, spices, herbs, beans, grains and seeds |
| principle functions of carbohydrates? | 1. primary energy sourse 2. brain/CNS function 3. helps body use fat more efficiently |
| Protein: | helps to synthesize hormones, enzymes, and antibodies |
| six major classes of nutrients? | protein, carbohydrates, fats, vitamins, minerals, water |
| recommended calcium intake? | pre-menopausal: 1,000 mg post menopouasal 1,500mg. |
| Recommended iron intake? | eat meat; combo veggies and protein; enriched fortificed cereals and pastas; leafy greens/legumes, whole grains |
| Recommendations regarding amino acid supplementaions? | Discourage; can cause toxicit, amino acids imbalance; deficiency in protein nutrients if used to replace protein |
| recomendations regarding vitamin supplements | not needed with a balanced diet |
| recommendations regarding sports drinks | 5-10% carbohydrate concentrations |
| Recommended Daily Allowance (RDA) | Nutrient leveles recommended by the FOod and Nutrition Board of the National Academy of Sience; Designed to meet the needs of the same age and gender; average daily intake for health |
| Recommended nutrient intakes; | Protein: 50-70g 12-20% total calories CARBS: 125-400g 5565% total calories;FAT: 30-65g 25-305 total calories; vitamins and minerals; per RDA WATER 2-3qt/8-12 cups daily |
| Revised method of carb loading; | gradual reduction of exercise duration and increase of carb intake |
| Role of vitamins and minerals | serve as coenzymnes in metobolic reactions that release energy, transport/consume oxygen and maintain cell integrity. |
| Saturated fatty acids? | carries maximum # of hydrogen atoms |
| # of calories in 1 gram of alcohol | SEVEN |
| What is the primary fuel for exercise | Stored carbs or glycogen |
| Symptoms of oversupplementation | Diarrhea, vomitting, skin rash, general malaise |
| Tolerable upper intake level? | Maximum daily intake |
| Triglycerides | bulk of dietary fat; glyceral + 3 fatty acids |
| USDA DIETARY GUIDLINES; | 1. consume adequate nutrition within calorie limits 2. promote weight management 3. incorporate physical activity 4. fruits veggies low/non fat dairy 5. appropriate fats 6 fiber rich carbs-fruits veggies whole grains 7. balance sodium and potassium |
| MORE USDA DIETARY GUIDLINES | 8. limite alcohol 9. food safty |
| USDA guideline adjustment for increased physical activity. | increase carbs to 65% of total intake |
| Approx 60% of the body is compoed of what major nutrient | WATER |
| What are the types of vitamins | water and fat soluble |
| Water soluble vitamins? | Are not stored by the body BUT mega doses can cause toxicity |
| Way to combine incomplete protein to create complete protein? | 1. incomplete + incomplete (rice & beans; peanut butter & bread) 2. incomplete + complete (cearal and milk) |
| way to wean from excessive supplements: | gradually replace with food nutrients |
| way to monitor fluid levels? | weigh-in pre and post exercise 2. check color of urine dark = need fluids. |
Created by:
kyfleming2
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