9

Question 1

Macro vs Micro nutrients

Answer 1

Macro (protein / carbs / fats / technically alcohol due to 7cal / g) vs Micro nutrients (vitamins & minerals)

Question 2

Protein

Answer 2

Protein = 4cal per gram, 20-amino acids, complete protein (animal source) HCL breaks down in the stomach, 1.2-1.4 g/kg for endurance athletes, 1.2-1.7g/kg for strength athletes, 1.42.0g/kg for weightlifters (less than .8g/kg is too low for active folk.) 15-30% TEF, 10-35% AMDR

Question 3

Carbs

Answer 3

Carbs = 4cal per gram, monosaccharides (glucose, fructose, galactose), fiber 28g females, 30g+ males, broken down by the enzyme salivary amylase in the mouth, light activity 3-5g/kg of body weight, mod/high intense 8-10g/kg, glucose is stored as glycogen in muscle and liver, 4565% AMDR

Question 4

Fat

Answer 4

Fat = 9cal per gram, lingual lipase enzyme breaks down in the mouth, 20-35% AMDR, don’t consume more than 10% saturated fat, western diet is 10:1 omega 6 to omega 3 (ideal would be 4:1) LDL = bad fat (lousy), HDL = good fat (healthy), ADEK fat soluble vitamins

Question 5

Water

Answer 5

Water 60% human body, Figure 9-6 and intake concerns, during exercise 12-16oz every 1015min, replace fluid at 1.25x the amount of BW lost during an event

Question 6

Banned Supplements

Answer 6

Banned Supps: DMAA, Ephedra, Testosterone (side effect of T = Gynecomastia) Won’t be asked much on SUPPS because it’s beyond the scope of personal trainers.