Flashcards in Chapter 17 - Nutrition Deck (34):
The process by which a living organism assimilates food and uses it for growth and repair of tissues.
The amount of heat energy required to rais the temp of 1 gram of water 1 degree celsius.
A unit of expression of energy equeal to 1000 calories.
Calorie or Kilocalorie
amino acids linked by peptide bonds
Isoleucine, Leucine, Lysine
Methionine, phenylalanine, threonine,
Essential amino acids - obtained from outside sources
Alanine, asparagine, aspartic acid,
glutamic acid, glutamine,, glycine
Proline, serine, tyrosine
non-essential amino acids - manufactured in the body
arginine and histidine
semi-essential - not manufactured in the body at a usable rate
recommended protein intake:
Neutral compounds of carbon, hydrogen, and oxygen (such as sugars, starches, and celluloses), which make up a large portion of animal foods
recommended intakeof fiber is _____ g for young men and ________ g per day for young women
38 / 25
A group of compouns that includes triglycerides (fats and oils), phospholipids, and sterols.
Provide important essential fatty acids.
polyunsaturated fatty acids
Implicated as a risk factor for heart disease because they raise bad cholestorol levels.
saturated fatty acids
in addition to providing energy, they act as carriers for fat soluble vitamins and aid in absorption of calcim.
cellular membrane structure and function
precursors to hormones
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
Sedentary men should consume __ cups of water per day
sedentary women should consume __ cups of water per day
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
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
Thirst is a ____ indicator of how much water is needed
Decreased blood volume
decreased blood pressure
decreased sweat rate
inreased core temp
effects of dehydration
Increased heart rate
decreased cardiac output
decreased blood flow to the skin
increased perceived exertion
increased use of muscle glycogen
effects if dehydration
Helps to control hunger, minimize blood sugar fluctuations and increase energy levels throughout the day
4-6 meals per day
Have client's weigh and measure food for at least ______ to make them more aware of caloric values and serving sizes, for fat loss.
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
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
Do not neglect the importance of __________ and _______- in addition to protein for those looking for lean body mass gain.
carbohydrate and fat
How many calories are in one gram of protein / carbohydrate / fat
4 / 4 / 9
A technique used to increase muscle glycogen stores, increasing endurance potential
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
Recommended carb intake
Between 2.7 and 4.5 g per pound