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NASM CPT > Chapter 5: Client-Based Nutrition Sciences > Flashcards

Chapter 5: Client-Based Nutrition Sciences Flashcards

1
Q

Calorie (143)

A

A scientific unit of energy

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2
Q

Kilocalorie (143)

A

The amount of energy needed to raise the temperature of 1 kilogram of water 1 degree Celsius.

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3
Q

Macronutrients (143)

A

Nutrients that provide calories

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4
Q

Complex carbohydrate (143)

A

Has more than 10 carbon/water units and include the fiber and starch found in whole grains and vegetables.

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5
Q

Simple carbohydrate (143)

A

Has fewer than 10 carbon/water units and includes glucose, sucrose, lactose, galactose, maltose, and fructose.

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6
Q

Glucose (143)

A

Serves as the bodies main fuel source. A simple sugar manufactured by the body from carbs, fat, and a small percentage of protein.

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7
Q

Fructose (143)

A

Known as fruit sugar; found in fruits, honey, syrups, and certain vegetables.

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8
Q

Galactose (143)

A

Combines with glucose in lactose.

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9
Q

Sucrose (143)

A

Referred to as table sugar, it is made up of glucose and fructose.

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10
Q

Lactose (144)

A

A sugar that is present in milk that is composed of glucose and galactose.

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11
Q

Maltose (144)

A

A sugar produced in the breakdown of starch. This is rare in our food supply.

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12
Q

Glycogen (144)

A

This is a complex carbohydrate that is stored in the liver and skeletal muscle cells. When the body requires carbohydrates as an energy source, glycogen is then converted into glucose for the utilization of muscle cells.

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13
Q

Blood glucose (144)

A

AKA blood sugar. This is the sugar that is transported within the body to supply energy to the body’s cells, including fueling the brain and other cells in the body that cannot utilize fat as an energy source.

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14
Q

High-fructose corn syrup (144)

A

A sweetener made from cornstarch and converted to fructose in food processing.

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15
Q

Nutrient density (145)

A

The concept of consuming more nutrients per calorie.

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16
Q

Protein (145)

A

Long chains of amino acids linked by peptide bonds. They serve several essential functions within the body, such as, but not limited to, muscular growth and maintenance of soft tissues.

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17
Q

Amino acids (145)

A

The building blocks of proteins; composed of a central carbon atom, a hydrogen atom, an amino group, a carboxyl group, and an R-group.

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18
Q

Essential amino acids (145)

A

Amino acids that cannot be produced by the body and must be acquired by food.

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19
Q

Nonessential amino acids (147)

A

Amino acids produced by the body and do not need to be consumed in dietary sources.

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20
Q

Conditionally essential amino acids (147)

A

Nonessential amino acids that cannot be produced due to disease and as a result must be acquired in dietary sources.

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21
Q

Complete protein (147)

A

A protein that provides all of the essential amino acids in the amount the body needs and is also easy to digest and absorb; also considered a high quality protein.

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22
Q

Incomplete protein (147)

A

Food that does not contain all of the essential amino acids in the amount needed by the body.

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23
Q

Complementary proteins (147)

A

Consuming two or more incomplete proteins together to provide needed amino acids.

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24
Q

Lipids (148)

A

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

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25
Q

Fatty acid (148)

A

A chain of carbons linked or bonded together, and the building blocks of fat within the human body.

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26
Q

Carbohydrates provide 4 calories per gram, compared to this macronutrient that provides twice as many? (148)

A

Fat AKA lipids.

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27
Q

Triglyceride (148)

A

The chemical or substrate form in which most fat exists in food as well as in the body.

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28
Q

Trans fatty acids (148)

A

These are prevalent within our foods and are the result of a process called hydrogenation.

This refers to the addition of hydrogen to unsaturated fatty acids, thus making them harder at room temperature and have an increased shelf life.

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29
Q

Unsaturated fatty acid (148)

A

Fatty acids of which do not have areas that are completely saturated with hydrogen. Instead, these areas have double bonds in their place.

30
Q

Polyunsaturated fatty acid (148)

A

Fatty acids that have several spots where hydrogens are missing.

31
Q

Which of the omega fatty acids have an anti-inflammatory effect and helps to decrease blood clotting? (148)

A

Omega-3 fatty acids

32
Q

Omega-6 fatty acids (148)

A

Promotes blood clotting and cell membrane formation.

33
Q

What is the recommended carbohydrate intake for the general population? (150)

A

45-65% total daily calories OR 3 g/kg body weight per day.

34
Q

Those individuals who exercise more than 1 hour per day should have a recommended intake of _____ carbohydrates per day?

A

4-5 g/kg body weight per day.

35
Q

Athletes or high intensity exercisers should have a recommended intake of ____ carbohydrates per day? (150)

A

8-12 g/kg body weight per day.

36
Q

According to the macronutrient intake recommendations, what is the recommended intake of protein for the general population? (150)

A

0.8 g/kg OR 10-35% total daily calories

37
Q

What is the recommended protein intake for endurance athletes? (150)

A

1.2-1.4 g/kg body weight per day

38
Q

For strength athletes, what is their recommended protein intake?

A

1.6-1.7 g/kg body weight per day

39
Q

The total consumption of fat for an individual should be?

A

20-35% of their total daily calories

40
Q

The recommended intake for saturated fats should be?

A

less than 10% total of an individuals daily caloric intake

41
Q

Low-density lipoprotein (LDL)

A

The molecule that carries lipids throughout the body and delivers cholesterol that can accumulate on artery walls.

42
Q

Phytochemicals (150)

A

Biologically active compounds found in plants.

43
Q

Toxicity (150)

A

The degree to which a substance can cause damage to an organism.

44
Q

How many calories per gram does alcohol provide? (153)

A

7 calories per gram

45
Q

Chemical energy (154)

A

Energy contained in a molecule that has not yet been released in carbohydrates, fats, and proteins.

46
Q

Metabolism (154)

A

Refers to the sum of biochemical reactions that occur in the cells of the body to obtain usable energy from food in the form of ATP.

47
Q

Catabolism (154)

A

A metabolic process that breaks down molecules.

48
Q

Anabolism (154)

A

A metabolic process that builds molecules

49
Q

Protein synthesis (154)

A

An anabolic process that results in the building of

muscle.

50
Q

Glycolysis (154)

A

A catabolic process that breaks down glucose to a usable form of energy, ATP.

51
Q

Metabolic pathway (154)

A

Refers to the series of steps involved in the chemical reactions that either break down or build up compounds in the body.

52
Q

Mitochondira (155)

A

Organelle found in the cytoplasm or eukaryotic cells that contains genetic material and enzymes necessary for cell metabolism, converting food to energy.

53
Q

First law of thermodynamics (155)

A

Energy is neither created nor destroyed, rather it is transferred from one form to another.

54
Q

Aerobic metabolism (155)

A

Chemical reactions in the body that require the presence of oxygen to extract energy from carbohydrates, fatty acids, and amino acids.

55
Q

Anaerobic metabolism (155)

A

Chemical reactions in the body that do not require the presence of oxygen to create energy through the combustion of carbohydrates.

56
Q

Pyruvate (156)

A

A byproduct of anaerobic glycolysis that is an intermediate in several metabolic pathways.

57
Q

Acetyl-CoA (156)

A

An important molecule in metabolism that is formed as an intermediate in the oxidation of fats, carbohydrates, and proteins. After glucose becomes pyruvate, and if the availability of oxygen is ample enough, it enters the mitochondria for aerobic metabolism and becomes acetyl-CoA.

58
Q

Krebs cycle (156)

A

Central metabolic pathway in all organisms. The cycle is a series of eight reactions that occur in the mitochondrion. These reactions take a two-carbon molecule (acetate) and completely oxidize it to carbon dioxide.

59
Q

Lactate (156)

A

A byproduct of anaerobic metabolism that occurs when oxygen delivery to the working muscles cannot meet the demands of the tissue.

60
Q

Beta-oxidation (157)

A

The breakdown of triglycerides into smaller subunits called free fatty acids to convert FFA’s into acetyl-CoA molecules, which are then available to enter the Krebs cycle and ultimately lead to the production of additional ATP.

61
Q

Oxaloacetate (157)

A

This is created from carbohydrates and is a metabolic intermediate in many metabolic processes.

62
Q

Ketone bodies (156)

A

Can be utilized as an alternative fuel source, especially for the brain and central nervous system. This is the result of a deficiency in carbohydrate intake, such as starvation, diabetes, or possibly a low carbohydrate diet.

63
Q

What are Dietary Reference Intakes (DRIs)? (167)

A

Are reference values used to plan and assess nutrient intakes of healthy individuals.

64
Q

What does the Dietary Reference Intakes include? (167)

A

Recommended dietary allowance, Adequate intake, Estimated average requirement, and Tolerable upper intake level.

65
Q

Recommended Dietary Allowance (RDA) (167)

A

Estimated amount of a nutrient per day considered necessary for good health.

66
Q

Adequate Intake (AI) (167)

A

Estimated amount of nutrient per day consumed by people assumed to be maintaining adequate nutrition.

67
Q

Estimated Average Requirement (EAR) (167)

A

Estimated amount of nutrient per day at which the needs of 50% of the population will be met.

68
Q

Tolerable Upper Intake Level (UL) (167)

A

Highest level of a nutrient per day that is unlikely to pose a risk of adverse health effects.

69
Q

Estimated Energy Requirement (EER) (167)

A

A generalized recommendation of calorie intake based on formulas designed to include individual characteristics such as age, gender, height, weight, and level of physical activity.

70
Q

Acceptable Macronutrient Distribution Range (AMDR) (167)

A

Lists a range of macronutrient requirements based on an individuals total caloric needs, and the balance of nutrients that are associated with a decreased risk of chronic disease.

71
Q

What are supplements considered when they benefit athletic performance or exercise? (167)

A

Ergogenic aids

NASM CPT (8 decks)

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