Chapter 17 Flashcards by Stacie Smith

Explain the law of thermodynamics

Clients wanting to lose weight must burn more than they consume.
Clients wanting to gain must consume more than they burn
Clients wanting to stay the same need to consume the same amt of calories they burn off

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PT scope of practice when it comes to nutrition

Refer clients w/ health issues to physicians
No written diets

Can provide:
food prep
Healthy snacks
statistical data 
vit and min as essential nutrients
Food guidance systems (My plate)
Carb protein and fat basics
nutrients contained in food or supps
Importance of water and hydration status

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Unit of expression of energy equal to 1,000 calorie

Amount of heat energy required to raise the temp of 1 kilogram or liter of water 1 degrees Celsius

Kilocalorie

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Calories tell us what?

How much energy is contained in food

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Calorie of Carbs, Fats, Protein, and Alcohol

4,9,4,7

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Amount of energy spent on average, in a typical day

TEE

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TEE Total Ennergy expenditure is found by including these 3 things

RMR
TEF
Physical activity

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Amount of energy expended at rest; account for 70%

RMR

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Amnt of energy expended above RMR as a result of the processing of food for storage or use

Thermic effect of Food (TEF)

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How much does TEF account for

6-10%

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Amount of energy expended above RMR and TEF

Physical activity

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How much does physical activity account for in a sedentary person

20%

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Factors that affect RMR

Age, sex, genes, body comp, meds, smoking, etc

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Builds and repairs body tissue

Protein

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What are proteins made up of

Amino Acides

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How many essential and non essential amino acids

20 total

8 essential

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Explain diff b/w essential and non essential acid

Essential: must get from our diet

Non essential: Can make within body

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Protein has to be broken down into what before it can be absorbed. Explain the process

Amino Acids
Protein via mouth
Stomach:Protein is denatured (broken down) into smaller peptide chains
Intestines: Break peptides into amino acids that can be absorbed in to the bloodstream, (TRI, DIP AMINO)
Bloodstream: body uses the amino acids to build muscle , convert into energy if needed (Gluconeogenesis), or if excess of calories will be stored as fat.

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Protein sources come in two forms

Complete and Incomplete

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Define and give an example of a complete protein

Contains all essential amino acids, Meats and diary products

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Define and give example of an incomplete protein

Low or lacking essential amino acids. Peanut butter

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What is the limiting factor

Amino acid missing in the smallest amounts. Lac

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Food lacking amino acid that is not combined with a source high enough in the missing amino acid

the body will only be able to synthesize protein until the limiting amino acid runs out

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Requirements for protein increase when

Exercise and when overall energy intake (calories) decrease. This way it will be used as energy

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Excess calories protein will be stored as what

fat

Adequate carb levels spare protein for

tissue building and repair

What % of protein should account for overall calories

10-35%

What else does protein provide, especially in a deficit

satiety

Very high protein about 35% is not recommend, what are the reason

``` higher intake of saturated fat low fiber intake decreased glyocogen stores increased urea production Dehydration ```

What is the recommended protein intake for a sedentary adult

0.8kg/lb or 0.4 g/ lb

What is the recommended protein intake for a strength athlete

1.2-1.7 kg/lb or 0.5-0.8g/lb

What is recommoneded protein intake for endurance athlete

1-2-1.4 or 0.5-0.6g/lb

Sugars, starches and fibers

Carbs

primary energy source for all body function and muscular extertion

Carbs

Two types of carbs

Simple and complex

Simple carbs (types)

Monosaccharide(glucose, fructose, galactose) | Disaccharide(Sucrose,lactose, maltose)

Ex of a monosaccharide

Honey, fruit

Ex of a disaccharide

table sugar and milk

Type of complex carb

polysaccharides (starch)

The rate at which a carb raises blood glucose and the rate at which insulin increases

GI index

High fiber

Decrease GI, longer to digest? Check this

What is the preferred source of energy

Carbs

what two energy systems run on carbs

ATP PC and Glycolysis

When should you consume carbs in reference to exercise

before, during if >1 hr, and after

Body cant properly burn fat without carbs

Fat burns in a carb flame

Why do you consume carbs after exercise. How much should you consume

to restore glycogen stores. | 1.5g/kg within 30 minutes of exercise to maximize recovery

What % of daily intake should consist of carbs

45-65%

What macro provides energy for high intensity exercise

Carbs

Consuming too much sugar can lead to

Uncontrolled spikes in blood sugar, low energy, and increase appetite

Benefits of Fiber

Not source of energy but provides bulk in the diet and satiety Good intestinal motility lower risk of heart disease and cancer Regulates blood glucose levels for up to 5 hrs

Recommended fiber for men and woman

38/25

Lipids consist of

Triglycerides, fats, oils, phospholipids, and sterols

Fat loss or overall health goals.. how much fat in diet

10-37%

three types of fatty acids

Saturated, Unsaturated and trans fatty

Saturated fats. explain, give ex

Saturated: no double bonds Can raise LDL Meat, poultry, dairy, coconut oil

Unsaturated fats: 2 types, Explain and give ex

Mono-one double bond olive oil, canola oil, peanuts and avocado Poly: many double bonds vegetable oils, fish, nuts, and seeds

Poly unsaturated is thought to help reduce

heart disease, htn, arthritis, and cancer

What is fats role

Fuel for Low intensity activities holding organs in place Transportation of fat soluble vitamins (ADKE) small amounts for weight loss Structure and membrane function cellular signals precursor to hormones regulation of uptake an excretion of nutrients in the cells Insulating body prolonging digestion process; creating satiety. Release of CCK

What % of human body is water

Water requirements for men and women

3.0L (13c) 2.2L (9c)

What % of loss of body weight will negatively impact circulatory functions and decrease performance

Dehydration decreases

``` Blood volume Performance BP Sweat rate CO blood flow to skin ```

Dehydration increases

``` core temp water retention HR Sodium retention perceived exertion Use of muscle glycogen ```

How much water should you drink during exercise

6-12 oz every 15-20 min

How much after exercise

16-24

Three conditions present in metabolic syndrome

obesity, high fat diet, sedentary lifestyle

Name the 8 essential amino acids

``` isoleucine leucine lysine meth phen threonine tryphotan valine ```

``` Alanine Aspragine Aspartic acid Cysteine Glutamic acid Glutamine Glycine Proline Serine Tyrosine ```

Non essential amino acids

3 types of carbs

Monosaccharides, disaccarides, polysaccharides

Recommended carb intake for endurance athletes

High carb meal 2-4 hrs nefore exercising 30 -60 carbs every hour 1.5g.kg within 30 min after

Carb loading

4 days glycogen depletion | 3 days rest and a high carb diet

Explain fatty acids effects on cholesterol

Saturated increases LDLs Unsaturated (mono and poly) increased HDL transfatty increases LDL

Function or importance of water in the body

``` improved endocrine gland function alleviation of fluid retention Liver fxn improves Natural thirst returns metabolic function improves nutrients distibuted throughout the body Body temp regulation improves BV is maintaines ```

What are the water guidelines for atheletes

14-22 oz 2 hr before 6-12 oz 15-20 min during >than 60 min sports drink 16-24 oz for every lb lost

Guidelines for fat loss

Decrease cals.

Guidelines for LBM

4-6 meals ; protein and carbs w/in 90 min after workour

Risks associated with low cal diets

Risk of malnutrion, poor energy, inability to complete fitness, pendulum swing, gallstones, fatigue, nausea, diarhhea