CHapter 9 : nutrition

Question 1

who is allowed to give nutrition counseling , medical nutrition therapy and meal plans

Answer 1

registered and licensed dietians

Question 2

unlicensed fitness professionals are allowed to give what information?

Answer 2

general nutrition guideline, direct the client to credible nutrition resources, refer to dietitians / nutritionists and provide accountability and suppor with dietaty changes.

Question 3

how do you tell if inofrmation is reliable and credible ?

Answer 3

it is peer reviewed and scholary sources

Question 4

how many essential Amino Acids are there?

Answer 4

9 and 11 nonessesntial

Question 5

what are some complete protein deitary sources?

Answer 5

soy , seafood, polutry , dairy , meat

Question 6

what are someplant based incomplete protein dietary sources

Answer 6

legumes , beans , vegetables

Question 7

how many calories are in a gram of protein?

Answer 7

4

Question 8

what is the role of protein?

Answer 8

it synthesises tissues, organs , hormones enzymes & peptides

Question 9

what is the RDA of protein per kg of body weight

Answer 9

0.8 g /kg of body weight

Question 10

what are the percentages of
crabohydrates
lipoproteins
proteins

Answer 10

CLP
C 45-65 %
L 20-35 %
P 10-35 %

Question 11

what is an important energy source for athletes and exercising individuals?

Answer 11

crabohydrates

Question 12

glyocogen , fiber, simple sugar and complex carbohydrates are part of what bracket ? protein, lipoprotiens or carbohydrates

Answer 12

carbohydrates

Question 13

what are some dietary carbohydrates ?

Answer 13

plant food, legumes , food , dairy ,yogurt , milk , grains , vegetables

Question 14

what are the simple sugars? monosaccharides

Answer 14

FGG
fructose
glactose
glucose

Question 15

what are the disaccharides

Answer 15

SML
sucrose
maltose
lactose

Question 16

what are poly saccharides ?

Answer 16

they are complex carbs that have dietary fiber and are slower to raise blood sugar levels

Question 17

what are some complex carbs food examples

Answer 17

startches ,vegetable and legumes

Question 18

how many calories are in a kg of carbohydrate ?

Answer 18

4

Question 19

what is glyocogen ?

Answer 19

its stored in the skeletal muscle and liver. its the storage form of energy in humans?

Question 20

what is fiber ?

Answer 20

indigestible carbohydrate. They are soluble or unsoluble

Question 21

what are the fiber reccomendations for men and female?

Answer 21

male : 30-34
female: 25-28
for individuals of 19-50 yrs

Question 22

what are some other names for lipids?

Answer 22

triglycerides, phospholipids and sterols

Question 23

what are some saturated fats sources ?

Answer 23

palm oil, coconut oil , animal fats

Question 24

what are some monosaturated fat sources ?

Answer 24

olives ,olive oil , avocado , peanuts, canola

Question 25

what are some phospholipid sources ?

Answer 25

eggs yolk , seafood , polutry , soybeans , grains , animal meats ( think meats and some beans and grains)

Question 26

what are some sterols sources

Answer 26

plant sterols, egg yolks

Question 28

How many calories does fat have per gram?

Answer 28

9

Question 29

Define
Minerals
Vitamins

Answer 29

Vitamins are organic while minerals are inorganic. They are essential for metabolic proceeds such as energy metabolism. Too much or too little can contribute to health issues

Question 30

Which vitamins are fat soluble?

Answer 30

A, D E & K

Question 31

What are water soluble vitamins

Answer 31

C & B

Question 32

What is the fluid recommendations for men and women?

Answer 32

11.5 per cups for women
15.5 cups for men

Question 33

What are the hydration guidelines for athletes?

Answer 33

If sessions are longer than 60 minutes they should drink 12-16 oz every 10-15 minutes

Question 34

What does hypotonic, hypertonic and isotonic mean for sports drinks?

Answer 34

Hypo: low concentration that body fluid
ISO : same concentration of body fluid
Hyper: same concentration as the body

Question 35

When are sports drinks appropriate for training?

Answer 35

If they exceed 60 minutes or during humid or hot temperatures

Question 36

How to have a client lose weight?

Answer 36

Energy intake and physical activity

Question 37

What factor affect weight?

Answer 37

Sleep, medication , endocrine disorders

Question 38

What are food labels?

Answer 38

The give clients informed destinos about how food item is contributed to their nutrition and fitness goals

Question 39

What does fat loss need?

Answer 39

A net calorie deficit but by minimizing lean body mass. And reduction in TDEE due to adaptive thermogenesis

Question 40

What is essential for increasing muscle mass?

Answer 40

Adequate caloric intake, adequate protein intake with combined resistance training

Question 41

How much carbs to eat for light exercise?

Answer 41

3-5 g / kg of body weight

Question 42

How much carbs to eat for moderate exercise? 1-2 hrs per day, 5-6 days per week

Answer 42

5-7 g/ kg of body weight

Question 43

How much in carbs to eat based on high - intense activity 1-3 hrs / day , 5-6 times / week

Answer 43

6-10 g/ kg of body weight

Question 44

How much carbs to eat moderate to high intense activity 3 hours 5-6 days per week

Answer 44

8-10 or 12 g / kg of body weight

Question 45

How much protein to Devor for sedentary adults

Answer 45

.8 g/kg of body weight

Question 46

How much protein to eat for resistance training athletes

Answer 46

1.6 - 1.7 g / kg of body weight

Question 47

How much protein to Devor for endurance athletes

Answer 47

1.2-1.4 g / kg of body weight

Question 48

How much protein to Devor for resistance training in individuals wanting to bulk

Answer 48

1.4-2.0 g / kg of body weight