Chapter 17-Nutrition

Question 1

What is the duration of the post-workout window of opportunity for CHO and protein ingestion?

Answer 1

90 minutes

Question 2

What are 5 nutritional guidelines for weight loss?

Answer 2

Proteins, carbohydrates, and fats spread throughout the day; choose whole grains and vegetables over refined grains and simple sugars; 4 to 6 meals per day; avoid empty calories; drink adequate water

Question 3

The sum of the processes by which an animal or plant takes in and uses food substances

Answer 3

Nutrition

Question 4

The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in a particular life stage and gender group

Answer 4

Estimated average requirement

Question 5

The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals who are in a particular life stage and gender group

Answer 5

Recommended daily allowance (RDA)

Question 6

A recommended average daily nutrient intake level, based on observed approximations or estimates of nutrient intake that are assumed to be adequate for a group or groups of healthy people. Used when an RDA cannot be determined

Answer 6

Adequate Intake

Question 7

The highest average daily intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group. As intake increases above this level, the potential risk of adverse health effects increases

Answer 7

Tolerable upper intake level

Question 8

Values for nutrients that provide good guidelines for that constitutes an adequate intake of a nutrient

Answer 8

Dietary reference intake

Question 9

Amino acids manufactured by the body from dietary nitrogen and fragments of CHO

Answer 9

Nonessential amino acids

Question 10

What are 8 essential amino acids?

Answer 10

Isoleucine; leucine; lysine; methionine; phenylalanine; threonine; tryptophan; valine

Question 11

A food that supplies all of the essential amino acids in appropriate rations

Answer 11

Complete protein

Question 12

A food source low or lacking in one or more of the essential amino acids

Answer 12

Incomplete protein

Question 13

What are the 10 nonessential amino acids?

Answer 13

Alanine; asparagine; aspartic acid; cysteine; glutamic acid; glutamine; glycine; proline; serine; tyrosine

Question 14

What are 2 semi-essential amino acids?

Answer 14

Arginine and histidine

Question 15

One of the greatest contributions made by dietary complex CHO that is also associated with lower incidence of heart disease and certain types of cancer

Answer 15

Fiber

Question 16

Neutral compounds of carbon, hydrogen, and oxygen which make up a large portion of animal foods

Answer 16

Carbohydrates

Question 17

What are the 3 disaccharides

Answer 17

Sucrose, lactose, maltose

Question 18

How many calories are in a gram of CHO?

Answer 18

4 calories

Question 19

What is the ultimate nutritional limiting factor for exercise performance?

Answer 19

CHO Availability

Question 20

What are 4 reasons why the body needs CHO?

Answer 20

Preferred form of energy; constant need for replacement; parts of central nervous system rely exclusively on carbohydrates; efficiently burn and use fat and protein

Question 21

What are 5 things CHO provide the body?

Answer 21

Nutrition; satiety; cellular fluid balance; blood sugar levels; protein conversation

Question 22

How many calories are in a gram of fat?

Answer 22

9 calories

Question 23

Which fatty acids are considered to have favorable effects on blood lipid profiles and may play a role in the treatment and prevention of heart disease, hypertension, arthritis, and cancer?

Answer 23

Monounsaturated fatty acids and polyunsaturated fatty acids

Question 24

Which macronutrient is responsible for acting as a transport for vitamins A, D, E, and K?

Answer 24

Fat

Question 25

For what 5 things does the body need fat?

Answer 25

Energy; structure and membrane function; precursors to hormones; cellular signals; regulation of uptake and excretion of nutrients in cells

Question 26

What percentage of human body weight is comprised of water?

Answer 26

60%

Question 27

What 6 items decrease as a result of dehydration?

Answer 27

Blood volume; performance; blood pressure; sweat rate; cardiac output; blood flow to skin

Question 28

What 4 items increase as a result of dehydration?

Answer 28

Core temperature; heart rate; perceived exertion; use of muscle glycogen

Question 29

What 2 items are retained as a result of dehydration?

Answer 29

Water and sodium

Question 30

What amount of fluid loss will adversely affect circulatory functions and decrease performance levels?

Answer 30

2%

Question 31

What 4 bodily processes improve as a result of adequate consumption of water?

Answer 31

Endocrine land functioning; liver function; metabolic function; body temperature regulation