Chapter 17 - Nutrition Flashcards Preview

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Flashcards in Chapter 17 - Nutrition Deck (34):
1

The process by which a living organism assimilates food and uses it for growth and repair of tissues.

Nutrition

2

The amount of heat energy required to rais the temp of 1 gram of water 1 degree celsius.

calorie

3

A unit of expression of energy equeal to 1000 calories.

Calorie or Kilocalorie

4

amino acids linked by peptide bonds

protein

5

Isoleucine, Leucine, Lysine
Methionine, phenylalanine, threonine,
tryptophan, valine

Essential amino acids - obtained from outside sources

6

Alanine, asparagine, aspartic acid,
cysteine
glutamic acid, glutamine,, glycine
Proline, serine, tyrosine

non-essential amino acids - manufactured in the body

7

arginine and histidine

semi-essential - not manufactured in the body at a usable rate

8

recommended protein intake:
sedentary adult
strength athlete
endurance athlete

.4g/lb
.5 -.8g/lb
.5-.6g/lb

9

Neutral compounds of carbon, hydrogen, and oxygen (such as sugars, starches, and celluloses), which make up a large portion of animal foods

carbohydrates

10

recommended intakeof fiber is _____ g for young men and ________ g per day for young women

38 / 25

11

A group of compouns that includes triglycerides (fats and oils), phospholipids, and sterols.

lipids

12

Provide important essential fatty acids.

polyunsaturated fatty acids

13

Implicated as a risk factor for heart disease because they raise bad cholestorol levels.

saturated fatty acids

14

bad cholesterol

LDL

15

good cholesterol

HDL

16

in addition to providing energy, they act as carriers for fat soluble vitamins and aid in absorption of calcim.

Lipids

17

Involved in:
cellular membrane structure and function
precursors to hormones
cellular signals
regulation and excretion of nutrients in cells
surrounding, protecting, and holding in place organs
Insulating the body
prolonging the digestive process by slowing the stomach's secretions of hydrochloric acid, creating a longer-lastin sensation of fullness
initiating the release of the hormone CCK, contributing to satiety

Functions of lipds

18

Sedentary men should consume __ cups of water per day

13

19

sedentary women should consume __ cups of water per day

9

20

Those participating in a fat loss program should drink an additional __ oz of water for every __ pounds they carry over their ideal weight

8 oz for every 25 lbs

21

will improve body temp regulation, metabolic function, endocrine gland and liver function, nutrients are distributed throughout the body, blood volume is maintained, and fluid retention is alleviated.

consuming an adequate amount of water

22

Thirst is a ____ indicator of how much water is needed

poor

23

Decreased blood volume
decreased performance
decreased blood pressure
decreased sweat rate
inreased core temp
water retention

effects of dehydration

24

Increased heart rate
sodium retention
decreased cardiac output
decreased blood flow to the skin
increased perceived exertion
increased use of muscle glycogen

effects if dehydration

25

Helps to control hunger, minimize blood sugar fluctuations and increase energy levels throughout the day

4-6 meals per day

26

Have client's weigh and measure food for at least ______ to make them more aware of caloric values and serving sizes, for fat loss.

1 week

27

spreading protein intake throughout the day and doing this aids in Insulin response to a meal stimulates protein synthesis for those wanting lean body mass gain.

eat 4-6 meals per day

28

Post workout window of opportunity for protein and carb synthesis for those looking for lean body mass gain.

ingest within 90 minutes of a workout

29

Do not neglect the importance of __________ and _______- in addition to protein for those looking for lean body mass gain.

carbohydrate and fat

30

How many calories are in one gram of protein / carbohydrate / fat

4 / 4 / 9

31

A technique used to increase muscle glycogen stores, increasing endurance potential

carb loading

32

It is recommended that endurance athletes consume between __ and __ grams of carbohydrate every hour of exercise to supply glucose to whorking muscles.

30 to 60

33

Recommended carb intake

Between 2.7 and 4.5 g per pound

34

Acceptable macronutrient distribution range for fat intake for an adult

20 to 35% of total caloric intake