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NASM CPT EXAM STUDY GUIDE > CH.17 NUTRITION > Flashcards

CH.17 NUTRITION Flashcards

1
Q

PROCESS BY WHICH LIVING ORGANISM ASSIMILATES FOOD AND USES IT FOR GROWTH AND REPAIR OF TISSUES

A

NUTRITION

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2
Q

PROFESSIONAL, LEGALLY QUALIFIED TO PRACTICE IN THE FIELD OF NUTRITION

A

REGISTERED DIETITIAN (RD)

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3
Q

PRACTICE OF NUTRITION

A

DIETETICS

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4
Q

PRACTICE OF NUTRITION IS GOVERNED BY WHO ?

A

NATIONAL CREDENTIALING PROGRAMS AND STATE LICENSING LAWS

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5
Q

T OR F: SOME HEALTH CARE PROFESSIONALS, USUALLY LICENSED BY STATE AS NURSE OR PHYSICIAN THUS PROTECTED REGARDING STATE LAWS AND REGULATIONS, OFTEN MAKE NUTRITION RECOMMENDATIONS

A

TRUE

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6
Q

ENVIRONMENT IN WHICH WE LIVE TODAY PROVIDES A CONSTANT SUPPLY OF PALATABLE FOOD (INCREASING ENERGY INTAKE) WHILE PROMOTING WHAT ?

A

SEDENTARY LIFESTYLE (REDUCING ENERGY EXPENDITURE)

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7
Q

AMOUNT OF HEAT ENERGY REQUIRED TO RAISE TEMP OF 1 GRAM OF WATER 1*C

A

CALORIE

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8
Q

A UNIT OF EXPRESSION OF ENERGY EQUAL TO 1000 CALORIES; AMT. OF HEAT ENERGY REQUIRED TO RAISE TEMP OF 1 KG OR LITER OF WATER 1*C

A

CALORIE (UPPER CASE C, KCAL)

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9
Q

AMOUNT OF ENERGY (CALORIES) SPENT ON AVERAGE IN A TYPICAL DAY

A

TOTAL ENERGY EXPENDITURE (TEE) OR TOTAL DAILY ENERGY EXPENDITURE (TDEE)

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10
Q

TEE IS THE SUM TOTAL OF 3 DIFFERENT ENERGY COMPONENTS WHICH ARE WHAT ?

A

RESTING METABOLIC RATE (RMR)
THERMIC EFFECT OF FOOD (TEF)
ENERGY EXPENDED DURING PHYSICAL ACTIVITY

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11
Q

AMT. OF ENERGY EXPANDED WHILE AT REST; MINIMAL AMT. OF ENERGY REQUIRED TO SUSTAIN VITAL BODILY FUNCTIONS SUCH AS BLOOD CIRCULATION, RESPIRATION AND TEMP REGULATION

A

RESTING METABOLIC RATE (RMR)

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12
Q

RMR TYPICALLY ACCOUNT FOR WHAT % OF TEE ?

A

70%

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13
Q

AMT. OF ENERGY EXPANDED ABOVE RMR AS A RESULT OF PROCESSING OF FOOD DIGESTION FOR STORAGE AND USE

A

THERMIC EFFECT OF FOOD (TEF)

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14
Q

TEF TYPICALLY ACCOUNTS FOR WHAT % OF TEE ?

A

APPROX. 6-10%

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15
Q

AMT. OF ENERGY EXPANDED ABOVE RMR AND TEF ASSOCIATED W/ PHYSICAL ACTIVITY

A

ENERGY EXPENDED DURING PHYSICAL ACTIVITY

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16
Q

PHYSICAL ACTIVITY ACCOUNTS FOR WHAT % OF TEE ?

A

APPROX. 20%

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17
Q

RMR CAN BE AFFECTED BY WHAT ?

A 
AGE 
SX
GENETICS
HORMONAL CHANGES 
BODY SIZE  AND COMPOSITION 
TEMO 
ALTITUDE 
ILLNESS 
MEDS, FOOD AND CAFFEINE INTAKE
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18
Q

SLIGHT INCREASE IN FAT FREE MASS CAN HAVE GRADUAL INCREASE IN RMR SO WHAT CAN HAVE A POSITIVE EFFECT OF RMR INDIRECTLY ?

A

EXERCISE

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19
Q

INFLUENCE MANY METABOLIC FUNCTIONS THROUGHOUT BODY, INCLUDING FAT AND CARB METABOLISM AND GROWTH

A

THYROID HORMONES

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20
Q

HIGH CONCENTRATIONS OF THYROID HORMONES TEND TO CAUSE WHAT TO RMR ?

A

INCREASE

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21
Q

ENERGY EXPENDITURE CAN BE ELEVATED B/W HOW MANY MINS AFTER EXERCISE DEPENDING ON INTENSITY AND DURATION

A

10-90 MINS

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22
Q

TO AVOID DECLINES IN RESTING METABOLISM INDIVIDUALS SHOULD BE ENCOURAGED TO AVOID STARVATION DIETS THAT COULD LEAD TO WHAT AND INSTEAD BE ENCOURAGED TO BUILD AND MAINTAIN MUSCLE FOR ACTIVE LIVING

A

LEAD TO WASTING OF SKELETAL MUSCLE

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23
Q

AMINO ACIDS LINKED BY PEPTIDE BONDS

A

PROTEIN

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24
Q

PRIMARY FUNCTION OF PROTEIN

A

BUILD AND REPAID BODY TISSUES AND STRUCTURES

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25
Q

INVOLVED IN SYNTHESIS OF HORMONES, ENZYMES AND OTHER REGULATORY PEPTIDES; CAN BE USED FOR ENERGY IF CALORIES OR CARBS ARE INSUFFICIENT

A

PROTEIN

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26
Q

APPROX. HOW MANY AMINO ACIDS ARE USED BY BODY TO BUILD ITS MANY DIFFERENT PROTEINS ?

A

20

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27
Q

2 GENERAL CLASSES OF AMINO ACIDS

A

ESSENTIAL AND NONESSENTIAL

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28
Q

AMINO ACIDS THAT CANNOT BE MANUFACTURED IN BODY (OR ARE MANUFACTURED IN INSUFFICIENT AMT.); OBTAINED FROM FOOD SUPPLY OR SOME OTHER EXOGENOUS SOURCE

A

ESSENTIAL AMINO

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29
Q

8 ESSENTIAL AMINO ACIDS

A 
ISOLEUCINE 
LEUCINE 
LYSINE 
METHIONINE 
PHENYLALANINE 
THREONINE 
TRYPTOPHAN 
VALINE
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30
Q

AMINOS MANUFACTURED BY BODY FROM DIETARY NITROGEN AND FRAGMENTS OF CARBS AND FAT

A

NONESSENTIAL AMINO

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31
Q

B/C THEIR RATE OF SYNTHESIS W/IN BODY WHAT AMINOS ARE CONSIDERED SEMIESSENTIAL AMINOS ?

A

ARGININE AND HISTIDINE

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32
Q

CANNOT BE MANUFACTURED BY BODY AT A RATE THAT WILL SUPPORT GROWTH (ESPECIALLY IN CHILDREN)

A

ARGININE AND HISTIDINE

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33
Q

PROTEINS MUST BE BROKEN DOWN INTO WHAT BEFORE THE BODY CAN USE THEM TO BUILD OR REPAIR TISSUE OR AS ENERGY SUBSTRATE ?

A

AMINO ACIDS

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34
Q

AS INGESTED PROTEINS ENTER THE STOMACH, THEY ENCOUNTER WHAT, WHICH UNCOILS (OR DENATURES) THE PROTEIN SO THAT DIGESTIVE ENZYMES CAN BEGIN DISMANTLING THE PEPTIDE BONDS

A

HYDROCHLORIC ACID (HCI)

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35
Q

DIPEPTIDES, TRIPEPTIDES AND SINGLE AMINO ACIDS ARE ABSORBED THROUGH INTESTINAL WALL INTO THE ENTEROCYTES AND RELEASED INTO BLOOD SUPPLY TO WHAT ?

A

LIVER

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36
Q

WHAT HELPS SPLIT TRIPEPTIDES AND DIPEPTIDES INTO AMINO ACIDS AND ABSORBS AMINO ACIDS ?

A

SMALL INTESTINE LINING (ABSORPTIVE CELLS)

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37
Q

IN THE BLOOD STREAM FREE FORM AMINO ACIDS HAVE WHAT POSSIBLE FATES ?

A

USED FOR PROTEIN SYNTHESIS (BUILDING AND REPAIRING TISSUES OR STRUCTURES)
IMMEDIATE ENERGY
OR POTENTIAL ENERGY (FAT STORAGE)

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38
Q

IF CARBS ARE TOO LOW THE BODY HAS THE ABILITY TO USE WHAT TO PROVIDE ENERGY ?

A

USE AMINO ACIDS (FROM DIETARY OR BODY PROTEINS)

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39
Q

AMINO ACIDS ARE FIRST DEAMINATED (OR STRIPPED OF THE AMINO GROUP) ALLOWING THE REMAINING CARBON SKELETON TO BE USED FOR THE PRODUCTION OF WHAT ?

A

GLUCOSE OR KETONES TO BE USED FOR ENERGY

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40
Q

REMOVED AMINE GROUP PRODUCES WHAT, A TOXIC COMPOUND, WHICH IS CONVERTED INTO UREA IN THE LIVER AND EXCRETED AS URINE BY THE KIDNEYS ?

A

AMMONIA

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41
Q

IF PROTEIN INTAKE EXCEED THE NEED FOR SYNTHESIS AND ENERGY NEEDS ARE MET, THEN AMINO ACIDS FROM DIETARY PROTEIN ARE DEAMINATED AND THEIR CARBON FRAGMENTS MAY BE STORED AS WHAT ?

A

FAT

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42
Q

IF A FOOD SUPPLIES ALL OF THE ESSENTIAL AMINO ACIDS IN APPROPRIATE RATIOS IT IS CALLED WHAT ?

A

COMPLETE PROTEIN

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43
Q

IF A FOOD SOURCE IS LOW OR LACKING IN ONE OR MORE ESSENTIAL AMINO ACIDS IT IS CALLED WHAT ?

A

INCOMPLETE PROTEIN

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44
Q

THE ESSENTIAL AMINO ACIDS THAT IS MISSING OR PRESENT IN THE SMALLEST AMOUNT IS CALLED WHAT ?

A

LIMITING FACTOR OF THAT PROTEIN

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45
Q

T OR F: THE PROCESS OF PROTEIN SYNTHESIS WORKS ON ALL OR NONE PRINCIPLE, ALL AMINO ACIDS MUST BE PRESENT AT SITE OF PROTEIN MANUFACTURE, OR SYNTHESIS WILL BE REDUCED TO THE POINT AT WHICH THE CELLS RUNS OUT OF LIMITING AMINO ACID

A

TRUE

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46
Q

TERMS USED TO RATE DIETARY PROTEIN

A

PROTEIN EFFICIENCY RATIO (PER)
NET PROTEIN UTILIZATION (NPU)
BIOLOGIC VALUE (BV)

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47
Q

MEASURE OF PROTEIN QUALITY OR HOW WELL IT SATISFIES THE BODYS ESSENTIAL AMINO ACIDS NEEDS

A

BV

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48
Q

IF INDIVIDUALS EXCLUSIVELY CONSUME VERY HIGH BV PROTEINS, THEIR AMINO ACID REQUIREMENTS WOULD BE MET WITH LESS WHAT ?

A

PROTEIN

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49
Q

WHEN YOU EXCEED THE AMOUNT OF PROTEIN NEEDED FOR GROWTH, MAINTENANCE OR REPAIR YOUR BODY WILL STORE IT AS WHAT ?

A

FAT OR GLYCOGEN, USE IT FOR ENERGY OR CONVERT IT TO OTHER NITROGENOUS COMPOUNDS

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50
Q

MAJOR SOURCE OF COMPLETE PROTEINS

A

ANIMAL SOURCES, DAIRY AND MEATS

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51
Q

SOURCES OF INCOMPLETE PROTEIN

A

GRAINS, LEGUMES, NUTS, SEEDS AND OTHER VEGGIES

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52
Q

T OR F: INCOMPLETE PROTEINS CAN BE COMBINED TO MAKE AVAILABLE ALL OF THE ESSENTIAL AMINO ACIDS AND FORM A COMPLETE PROTEIN

A

TRUE

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53
Q

EXERCISE INCREASES THE WHAT OF AMINO ACIDS AS WELL AS RATE OF PROTEIN TURNOVER IN LEAN BODY MASS DURING RECOVER

A

INCREASES OXIDATION

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54
Q

AS TOTAL CALORIC INTAKE IS REDUCED, ENERGY NEEDS MAY NO LONGER BE SATISFIED BY CARBS AND FATS INTAKE ALONE, NECESSITATING WHAT TO BE USED TO PROVIDE ENERGY ?

A

PROTEIN

55
Q

DURING NEGATIVE ENERGY BALANCE, AMINO ACIDS ARE USED TO ASSIST IN ENERGY PRODUCTION A TERM REFERRED TO AS WHAT ?

A

GLUCONEOGENESIS

56
Q

ANAEROBIC AND AEROBIC EXERCISE DEPLETES GLYCOGEN INCREASING WHAT ?

A

GLUCONEOGENESIS

57
Q

THE AMOUNT OF LEAN BODY MASS LOST IN PERSONS IN A NEGATIVE ENERGY BALANCE CAN BE REDUCED BY INCREASING WHAT IN DIET, LEADING TO A MORE RAPID RETURN TO NITROGEN BALANCE ?

A

PROTEIN

58
Q

PROTEIN INTAKE CANNOT BE LOWERED FOR WHAT REQUIREMENTS ?

A

ANABOLIC

59
Q

CARBOHYDRATES (1G/KG OR 0.5 G/LB) CONSUMED WITHIN WHAT TIME FRAME AFTER HEAVY RESISTANCE TRAINING INHIBITS MUSCLE PROTEIN BREAKDOWN RESULTING IN POSITIVE PROTEIN BALANCE

A

WITHIN AN HOUR

60
Q

APPROXIMATELY 72% WATER, 22% PROTEIN AND 6%FAT, GLYCOGEN AND MINERALS

A

SKELETAL MUSCLE

61
Q

1 LB OF MUSCLE TISSUE CONTAINS APPROX. HOW MANY GRAMS OF PROTEIN ?

A

100 GRAMS

62
Q

TO ENSURE BODY HAS SUFFICIENT ENERGY FOR LEAN MASS ACCRETION, CONSUME AN ADDITIONAL HOW MANY CALORIES DAILY ABOVE MAINTENANCE REQUIREMENTS IN ADDITION TO CONSUMING A LITTLE EXTRA PROTEIN (APPROX. 2 OUNCES OF LEAN MEAT) ?

A

EXTRA 200-400 CALORIES DAILY (3-5 CALORIES/KG OR 1.5-2.5 CALORIES/LB)

63
Q

PROTEIN INTAKE MAY BE ADJUSTED TO AID IN WHAT ?

A

SATIETY (FEELING OF FULLNESS)

64
Q

INDIVIDUALS SEEKING WHAT MAY BENEFIT FROM THE SATIATING PROPERTIES OF PROTEIN TO FEEL FULL AND ENERGIZED THROUGHOUT THE DAY ?

A

SEEKING FAT LOSS

65
Q

RECOMMENDED DIETARY ALLOWANCE (RDA) FOR PROTEIN

A

0.8 G/KG/DAY

66
Q

ACCEPTABLE MACRONUTRIENT DISTRIBUTION RANGE FOR PROTEIN INTAKE FOR ADULT

A

10-35% OF TOTAL CALORIC INTAKE

67
Q

RECOMMENDED PROTEIN INTAKE FOR STRENGTH ATHLETE

A
  1. 2 - 1.7 G/KG/DAY

0. 5 - 0.8 G/LB

68
Q

RECOMMENDED PROTEIN INTAKE FOR ENDURANCE ATHLETE

A
  1. 2 - 1.4 G/KG/DAY

0. 5 - 0.6 G/LB

69
Q

T OR F: A SMALL PERSON LOSING FAT (OR HYPOCALORIC) AND EXERCISING USING STRENGTH AND AEROBIC TRAINING MAY HAVE A HIGH PERCENTAGE OF PROTEIN (AROUND 25%) BUT STILL FALL IN APPROPRIATE RANGE OF ABSOLUTE PROTEIN (1.2 - 1.7 G/KG/DAY)

A

TRUE

70
Q

HIGH PROTEIN DIET CONSIST OF WHAT ?

A

MORE THAN 35% OF TOTAL CALORIC INTAKE FROM PROTEIN OR 3 TIMES THE PROTEIN RDA FOR ATHLETES

71
Q

CHRONIC CONSUMPTION OF HIGH PROTEIN DIET IS GENERALLY ASSOCIATED W/ HIGHER INTAKE OF WHAT ?

A

SATURATED FAT AND LOW FIBER INTAKE; RISK FACTORS FOR HEART DISEASE AND SOME TYPES OF CANCER

72
Q

CAUTION SHOULD BE TAKE WHEN RECOMMENDING HIGH PROTEIN INTAKE TO PEOPLE WITH HISTORY OF WHAT AND WHY ?

A

HISTORY OF KIDNEY PROBLEMS (RENAL INSUFFICIENCY OR KIDNEY STONES) B/C KIDNEYS ARE REQUIRED TO WORK HARDER TO ELIMINATE INCREASED UREA PRODUCED

73
Q

HIGH INTAKE OF WHAT CAN INCREASE URINARY CALCIUM LOSSES ?

A

HIGH PROTEIN INTAKE

74
Q

PROTEIN REQUIRES APPROX. HOW MUCH MORE WATER FOR METABOLISM THAN CARBS OR FATS ?

A

7 TIMES

75
Q

1 GRAM OF PROTEIN YIELDS HOW MANY CALORIES ?

A

4 CALORIES

76
Q

AMINO ACIDS FROM PROTEIN ARE USED BY BODY FOR WHAT ?

A

SYNTHESIZE BODY TISSUE PROTEIN
PROVIDE GLUCOSE FOR ENERGY
PROVIDE NITROGEN IN FORM OF AMINE GROUPS TO BUILD NONESSENTIAL AMINOS
CONTRIBUTE TO FAT STORES

77
Q

AMINOS ARE NOT USED TO BUILD PROTEIN UNDER WHAT CONDITIONS ?

A

NOT ENOUGH ENERGY FROM CARBS OR FATS
LACK/ LOW ESSENTIAL DIETARY AMINO
EXCESS OF PROTEIN

78
Q

CONDITIONS NECESSARY FOR BODY TO SYNTHESIZE ENDOGENOUS PROTEIN

A

AVAILABLE ESSENTIAL/ NONESSENTIAL AMINOS
ADEQUATE SUPPLY OF EXOGENOUS PROTEIN (SUPPLYING AMINE GROUP)
ADEQUATE ENERGY YIELDING CARBS AND FAT (SPARING PROTEIN)

79
Q

NEUTRAL COMPOUNDS OF CARBON, HYDROGEN, AND OXYGEN (SUCH AS SUGARS, STARCHES, AND CELLULOSE) WHICH MAKE UP A LARGE PORTION OF ANIMAL FOODS

A

CARBOHYDRATES

80
Q

MONOSACCHARIDE OR DISACCHARIDE ARE CONSIDERED WHAT ?

A

SUGAR

81
Q

SINGLE SUGAR UNIT, COONECTED TO MAKE STARCHES (STORAGE FORM OF CARBS IN PLANTS) AND GLYCOGEN (STORAGE FORM OF CARBS IN HUMANS)

A

MONOSACCHARIDE

82
Q

GLUCOSE, FRUCTOSE AND GALACTOSE ARE CONSIDERED WHAT ?

A

MONOSACCHARIDES

83
Q

2 SUGAR UNITS; INCLUDE SUCROSE (COMMON SUGAR), LACTOSE AND MALTOSE

A

DISACCHARIDES

84
Q

LONG CHAINS OF MONOSACCHARIDE UNITS LINKED TOGETHER AND FOUND IN FOODS THAT CONTAIN STARCH AND FIBER

A

POLYSACCHARIDES

85
Q

CALLED COMPLEX CARBS AND INCLUDE STARCH FOUND IN PLANTS, SEEDS AND ROOTS

A

POLYSACCHARIDES

86
Q

PART OF PLANT THAT CANNOT BE DIGESTED BY HUMAN GUT ENZYMES AND PASSES THROUGH SMALL INTESTINE AND COLON

A

DIETARY FIBER

87
Q

HELP REGULATE THE DIGESTION AND UTILIZATION OF PROTEIN AND FAT

A

CARBS

88
Q

PRINCIPLE CARBS PRESENT IN FOO

A

SIMPLE SUGAR, STARCHES AND CELLULOSE

89
Q

FOUND IN HONEY AND FRUITS, VERY EASILY DIGESTED

A

SIMPLE SUGARS

90
Q

TABLE SUGAR, REQUIRE SOME DIGESTIVE ACTION BUT ARE NOT NEARLY AS COMPLEX AS STARCHES SUCH AS THOSE FOUND IN WHOLE GRAIN

A

DOUBLE SUGARS

91
Q

REQUIRE PROLONGED ENZYMATIC ACTION TO BE BROKEN DOWN INTO SIMPLE SUGARS (GLUCOSE) FOR UTILIZATION

A

STARCHES

92
Q

FOUND IN SKINS OF FRUITS AND VEGGIES; LARGELY INDIGESTIBLE BY HUMANS AND CONTRIBUTES LITTLE ENERGY VALUE TO DIET

A

CELLULOSE

93
Q

RATE AT WHICH INGESTED CARB RAISES BGL AND ITS ACCOMPANYING EFFECT ON INSULIN RELEASE IS REFEREED TO AS WHAT ?

A

GLYCEMIC INDEX (GI)

94
Q

T OR F: FOODS HIGHER ON GLYCEMIC INDEX ARE GOOD SOURCES OF COMPLEX CARBS AS WELL AS BEING HIGH IN FIBER AND OVERALL NUTRITIONAL VALUE

A

FALSE; FOODS LOWER ON GLYCEMIC INDEX ARE GOOD SOURCES OF COMPLEX CARBS

95
Q

HIGH GLYCEMIC INDEX

A

> 70

96
Q

MODERATE GLYCEMIC INDEX

A

56-69

97
Q

LOW GLYCEMIC INDEX

A

LESS THAN 55

98
Q

THROUGH PROCESS OF DIGESTION AND ABSORPTION ALL DISACCHARIDES AND POLYSACCHARIDES ARE CONVERTED INTO WHAT ?

A

GLUCOSE OR FRUCTOSE

99
Q

FRUCTOSE MUST BE CONVERTED TO WHAT IN THE LIVER BEFORE IT CAN BE USED FOR ENERGY ?

A

GLUCOSE

100
Q

SMALL PORTION OF GLUCOSE IS CONVERTED INTO WHAT AFTER A MEAL AND STORED W/IN LIVER AND MUSCLES ?

A

GLYCOGEN

101
Q

ONE OF THE GREATEST CONTRIBUTIONS MADE BY DIETARY COMPLEX CARBS IS WHAT ?

A

FIBER

102
Q

INDIGESTIBLE CARB

A

FIBER

103
Q

2 TYPE OF FIBER

A

SOLUBLE AND INSOLUBLE

104
Q

FIBER, DISSOLVED BY WATER AND FORMS A GEL LIKE SUBSTANCE IN THE DIGESTIVE TRACT; HELP MODERATE BGL AND LOWER CHOLESTEROL

A

SOLUBLE FIBER

105
Q

FIBER THAT DOES NOT ABSORB OR DISSOLVE IN WATER; REDUCE RISK AND OCCURRENCE OF COLORECTAL CANCER, HEMORRHOIDS AND CONSTIPATION

A

INSOLUBLE FIBER

106
Q

RECOMMENDED INTAKE OF FIBER

A

38 G/DAY

25 G/ DAY FOR YOUNG MEN & WOMEN

107
Q

WHEN PERFORMING HIGH INTENSITY, SHORT DURATION (ANAEROBIC) MUSCULAR DEMAND FOR ENERGY IS PROVIDED AND DEPENDENT ON WHAT ?

A

MUSCLE GLYCOGEN

108
Q

DURING ENDURANCE EXERCISE (AEROBIC) PERFORMED AT MODERATE INTENSITY (60% VO2MAX) MUSCLE GLYCOGEN PROVIDES WHAT % OF ENERGY ?

A

APPROX. 50%

109
Q

DURING HIGH INTENSITY AEROBIC EXERCISE ( >79% VO2MAX) MUSCLE GLYCOGEN PROVIDES HOW MUCH OF ENERGY ?

A

YIELDS NEARLY ALL OF ENERGY NEEDS

110
Q

AS DURATION OF ACTIVITY INCREASES, AVAILABLE GLUCOSE AND GLYCOGEN DIMINISH, INCREASING RELIANCE ON WHAT FOR FUEL ?

A

FAT

111
Q

MAXIMAL FAT UTILIZATION CANNOT OCCUR WITHOUT SUFFICIENT WHAT TO CONTINUE KREBS CYCLE ACTIVITY ?

A

CARBOHYDRATE

112
Q

A DIET CONTAINING HOW MUCH CARBS PER DAY IS RECOMMENDED ?

A

6 - 10 G/KG/DAY

2.7 - 4.5 G/LB

113
Q

ACCEPTABLE MACRONUTRIENT DISTRIBUTION RANGE FOR CAB INTAKE FOR ADULT

A

45-65% OF TOTAL CALORIC INTAKE

114
Q

SHOULD CONSTITUTE MAJORITY OF CALORIES B/C OF THEIR NUTRIENT DENSE (PROVIDING B VITAMINS, IRON AND FIBER) NATURE

A

COMPLEX CARBS (SUCH AS WHOLE GRAINS AND FRESH FRUITS AND VEGGIES)

115
Q

HIGH CARB DIETS INCREASE USE OF WHAT FOR FUEL?

A

GLYCOGEN

116
Q

HIGH FAT DIET INCREASES USE OF WHAT FOR FUEL ?

A

FAT

117
Q

HIGH FAT DIET RESULTS IN LOWER WHAT ?

A

GLYCOGEN SYNTHESIS

118
Q

RECOMMENDED AN INDIVIDUAL CONSUME A HIGH CARB DIET MEAL HOW MANY HOURS BEFORE EXERCISING FOR MORE THAN AN HOUR ?

A

2-4 HOURS PRIOR

119
Q

RESEARCH RECOMMENDS A CARB INTAKE OF HOW MUCH B/W 1-4 HOURS BEFORE EXERCISE ?

A

1-4.5 G/KG

120
Q

USED TO INCREASE MUSCLE GLYCOGEN BEFORE AN ENDURANCE EVENT

A

CARB LOADING (GLYCOGEN SUPERCOMPENSATION)

121
Q

T OR F: FOR EXERCISE LASTING MORE THAN 1 HOUR, CARB FEEDINGS DURING EXERCISE CAN HELP SUPPLY GLUCOSE TO WORKING MUSCLES WHOSE GLYCOGEN STORES ARE DWELLING

A

TRUE

122
Q

CARB FEEDING DURING EXERCISE CAN HELP MAINTAIN BGL AND INCREASE TIME TO EXHAUSTION BY HOW MUCH ?

A

20-60 MINS

123
Q

SPORTS BEVERAGES INCLUDING WHAT HELP REPLACE ELECTROLYTES, WHEREAS CARBS PROVIDE ENERGY

A

POTASSIUM AND SODIUM

124
Q

SPORTS BEVERAGES CONTAINING WHAT % OF CARBS ARE RECOMMENDED FOR EXERCISE LASTING LONGER THAN 1 HOUR ?

A

6-8% CARBS

125
Q

CONSUMING HOW MUCH CARBS WITHIN 30 MINS OF COMPLETING EXERCISE IS RECOMMENDED TO MAXIMIZE GLYCOGEN REPLENISHMENT

A

1.5 G/KG

126
Q

DELAYING CARB INTAKE BY EVEN 2 HOURS CAN DECREASE TOTAL MUSCLE GLYCOGEN SYNTHESIS BY WHAT %

A

66%

127
Q

WHAT SHOULD GENERALLY MAKE UP THE HIGHEST % OF MACRO CALORIES WHEN ONE IS ATTEMPTING FAT LOOS OR MUSCLE GAIN ?

A

CARBS

128
Q

T OR F: NO NEEDS FOR ONE TO REDUCE CARB % TO LOSE FAT

A

TRUE

129
Q

DIET THAT IS CENTERED AROUND LOW WHAT MAY BE USEFUL IN PREVENTING OBESITY, CAD, COLON CANCER AND BREAST CANCER

A

LOW GLYCEMIC INDEX CARB

130
Q

WEIGHT LOSS OR GAIN IS PRIMARILY RELATED TO WHAT, NOT THE MACRO PROFILE OF THE DIET

A

TOTAL CALORIC INTAKE

131
Q

WT LOSS ON A LOW CARB DIET CAN BE ATTRIBUTED TO WHAT 2 THINGS ?

A

LOW CALORIC INTAKE AND LOSS OF FAT FREE MASS (FFM)

132
Q

FOR EVERY GRAM OF GLUCOSE TAKEN OUT OF GLYCOGEN IT BRINGS WITH IT HOW MUCH WATER ?

A

2.7 G OF H2O

133
Q

ONE GRAM OF CARBS YIELDS HOW MANY CALORIES ?

A

4 CALORIES

NASM CPT EXAM STUDY GUIDE (27 decks)

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