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NASM > Chapter 17 > Flashcards

Chapter 17 Flashcards

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1
Q

Explain the law of thermodynamics

A

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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2
Q

PT scope of practice when it comes to nutrition

A

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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3
Q

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

A

Kilocalorie

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4
Q

Calories tell us what?

A

How much energy is contained in food

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5
Q

Calorie of Carbs, Fats, Protein, and Alcohol

A

4,9,4,7

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6
Q

Amount of energy spent on average, in a typical day

A

TEE

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7
Q

TEE Total Ennergy expenditure is found by including these 3 things

A

RMR
TEF
Physical activity

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8
Q

Amount of energy expended at rest; account for 70%

A

RMR

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9
Q

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

A

Thermic effect of Food (TEF)

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10
Q

How much does TEF account for

A

6-10%

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11
Q

Amount of energy expended above RMR and TEF

A

Physical activity

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12
Q

How much does physical activity account for in a sedentary person

A

20%

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13
Q

Factors that affect RMR

A

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

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14
Q

Builds and repairs body tissue

A

Protein

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15
Q

What are proteins made up of

A

Amino Acides

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16
Q

How many essential and non essential amino acids

A

20 total

8 essential

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17
Q

Explain diff b/w essential and non essential acid

A

Essential: must get from our diet

Non essential: Can make within body

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18
Q

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

A

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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19
Q

Protein sources come in two forms

A

Complete and Incomplete

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20
Q

Define and give an example of a complete protein

A

Contains all essential amino acids, Meats and diary products

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21
Q

Define and give example of an incomplete protein

A

Low or lacking essential amino acids. Peanut butter

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22
Q

What is the limiting factor

A

Amino acid missing in the smallest amounts. Lac

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23
Q

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

A

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

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24
Q

Requirements for protein increase when

A

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

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25
Excess calories protein will be stored as what
fat
26
Adequate carb levels spare protein for
tissue building and repair
27
What % of protein should account for overall calories
10-35%
28
What else does protein provide, especially in a deficit
satiety
29
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 ```
30
What is the recommended protein intake for a sedentary adult
0.8kg/lb or 0.4 g/ lb
31
What is the recommended protein intake for a strength athlete
1.2-1.7 kg/lb or 0.5-0.8g/lb
32
What is recommoneded protein intake for endurance athlete
1-2-1.4 or 0.5-0.6g/lb
33
Sugars, starches and fibers
Carbs
34
primary energy source for all body function and muscular extertion
Carbs
35
Two types of carbs
Simple and complex
36
Simple carbs (types)
Monosaccharide(glucose, fructose, galactose) | Disaccharide(Sucrose,lactose, maltose)
37
Ex of a monosaccharide
Honey, fruit
38
Ex of a disaccharide
table sugar and milk
39
Type of complex carb
polysaccharides (starch)
40
The rate at which a carb raises blood glucose and the rate at which insulin increases
GI index
41
High fiber
Decrease GI, longer to digest? Check this
42
What is the preferred source of energy
Carbs
43
what two energy systems run on carbs
ATP PC and Glycolysis
44
When should you consume carbs in reference to exercise
before, during if >1 hr, and after
45
Body cant properly burn fat without carbs
Fat burns in a carb flame
46
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
47
What % of daily intake should consist of carbs
45-65%
48
What macro provides energy for high intensity exercise
Carbs
49
Consuming too much sugar can lead to
Uncontrolled spikes in blood sugar, low energy, and increase appetite
50
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
51
Recommended fiber for men and woman
38/25
52
Lipids consist of
Triglycerides, fats, oils, phospholipids, and sterols
53
Fat loss or overall health goals.. how much fat in diet
10-37%
54
three types of fatty acids
Saturated, Unsaturated and trans fatty
55
Saturated fats. explain, give ex
Saturated: no double bonds Can raise LDL Meat, poultry, dairy, coconut oil
56
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
57
Poly unsaturated is thought to help reduce
heart disease, htn, arthritis, and cancer
58
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
59
What % of human body is water
60
60
Water requirements for men and women
3.0L (13c) 2.2L (9c)
61
What % of loss of body weight will negatively impact circulatory functions and decrease performance
2%
62
Dehydration decreases
``` Blood volume Performance BP Sweat rate CO blood flow to skin ```
63
Dehydration increases
``` core temp water retention HR Sodium retention perceived exertion Use of muscle glycogen ```
64
How much water should you drink during exercise
6-12 oz every 15-20 min
65
How much after exercise
16-24
66
Three conditions present in metabolic syndrome
obesity, high fat diet, sedentary lifestyle
67
Name the 8 essential amino acids
``` isoleucine leucine lysine meth phen threonine tryphotan valine ```
68
``` Alanine Aspragine Aspartic acid Cysteine Glutamic acid Glutamine Glycine Proline Serine Tyrosine ```
Non essential amino acids
69
3 types of carbs
Monosaccharides, disaccarides, polysaccharides
70
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
71
Carb loading
4 days glycogen depletion | 3 days rest and a high carb diet
72
Explain fatty acids effects on cholesterol
Saturated increases LDLs Unsaturated (mono and poly) increased HDL transfatty increases LDL
73
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 ```
74
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
75
Guidelines for fat loss
Decrease cals.
76
Guidelines for LBM
4-6 meals ; protein and carbs w/in 90 min after workour
77
Risks associated with low cal diets
Risk of malnutrion, poor energy, inability to complete fitness, pendulum swing, gallstones, fatigue, nausea, diarhhea

NASM (19 decks)

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