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Personal Training > Nutrition > Flashcards

Nutrition Flashcards

1
Q

What fraction of your plate should contain fruits and vegetables?

A

1/2

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2
Q

What is 3500 calories equal to in weight?

A

1 pound

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3
Q

The RMR, not including any activity factors, of a 150 pound male would approximately be ____

A

1500 (150 x 10)

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4
Q

Substance in food that provides structural or functional components of energy to the body

A

Nutrient

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5
Q

Substances that must be obtained from the diet because the body cannot make it sufficient quantity to meet its needs

A

Essential nutrient

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6
Q

nutrients that provide the body energy

A

macronutrients

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7
Q

regulate bodily functions

A

micronutrients

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8
Q

Immediate energy in the form of glucose. They reserve or store energy in the form of glycogen

A

Carbohydrates

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9
Q

What are the 2 types of carbohydrates

A

Simple and complex

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10
Q

essential energy source for all bodily functions

A

Monosaccharides

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11
Q

Containing two or more monosaccharides attached together

A

polysaccharides

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12
Q

What are the 3 types of polysaccharides

A
  • Glycogen (Digestible)
  • Starch (Digestible)
  • Fiber (Indigestible)
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13
Q
  • Storage form of glucose
  • Stored in liver and muscles
  • small amount in meat sources
  • not found in plants
A

Glycogen

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14
Q
  • Major digestible source in the diet
  • Storage form of carbs in plants
A

Starch

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15
Q

What are examples of starches

A
  • Wheat
  • Rice
  • Barley
  • Corn
  • Rye Potatoes
  • Yams
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16
Q

What are 2 types of fiber?

A

Soluble and Insoluble

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17
Q

Benefits of consuming fiber

A
  • Reduces obesity
  • May reduce cholesterol
  • May control blood sugar
    -Keeps you fuller longer
18
Q

What is a low Glycemic Index (GI)

A

55 or Lower

19
Q

What is an intermediate glycemic index (GI)

A

55-70

20
Q

What is a high glycemic index (GI)

A

more than 70

21
Q

the body being less able to use glucose for fuel

A

Insulin Resistance

22
Q

large molecules made up of individual amino acids linked together by a peptide bond, similar to pearls on a necklace

A

Protein

23
Q

What is the function of protein?

A
  • building and repairing tissue
  • synthesizing hormones and other enzymes
  • functioning as an energy source for the body in the event of insufficient carbohydrate levels
24
Q

What are the 2 types of amino acids

A

Essential and non-essential

25
Q

Cannot be synthesized by the body and must be obtained by food or supplements

A

Essential amino acids

26
Q

synthesize by the body in sufficient amounts

A

non-essential amino acids

27
Q

Contain all 9 essential amino acids

A

Complete proteins

-fish

28
Q

lack all of the essential amino acids

A

Incomplete protein

29
Q

Special populations that need more protein

A
  • Children
  • Pregnant woman
  • breast feeding mothers
  • Athletes
  • recovery trauma individuals
30
Q

True or False. Any amino acid intake that is not used for protein synthesis will go toward protein storage

A

False

31
Q

What percentage of our diet should consist of fat

A

25-30%

32
Q

2 types of fats

A

Saturated and unsaturated

33
Q

Less than 10% of intake

A

Saturated fats

34
Q

lack hydrogen atoms

A

unsaturated fats

35
Q

2 types of unsaturated fats

A

Monounsaturated and polyunsaturated fats

36
Q

Decrease LDLS
-Olive oil and canola oil

A

Monounsaturated Fats

37
Q

-Omega 6
- Omega 3
- Sunflower oil and cornflower oil

A

Polyunsaturated fats

38
Q

Saturated fats should make up no more than __ % of our daily diet

A

10

39
Q

True or False. Thirst is the best indicator of hydration levels.

A

False. Urine color is the best indicator of hydration levels

40
Q

Consuming amino acids within first _ hours of exercise may be beneficial

A

2

41
Q

Our bodies are made up of ____ % water

A

50-60

Personal Training (10 decks)

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