ACTION CPT ch9

Question 1

Define electrolyte – and name the most common electrolytes.

Answer 1

Electrolytes are positively and negatively charged ions that carry electrical impulses, such as muscle contractions and nerve impulses, to other cells. 
The most common electrolytes are:
•	Sodium chloride (table salt)
•	Potassium
•	Calcium
•	Magnesium
•	Phosphate
•	Sulfate

Question 2

Describe the glycemic index.

Answer 2

The glycemic index is a ranking of carbohydrates based on their simplicity – simple carbohydrates have a higher GI while complex carbohydrates have a lower GI.

Question 3

Describe the primary function of carbohydrates, proteins, and fats in the body.

Answer 3

For athletes and physically active adults, each meal should consist of 65% of the calories from carbohydrates, 15% from lean protein, and 10% from fat.
• Carbohydrates are the body’s primary source of instant energy, and are required to burn fat.
• Protein is necessary to build and repair body tissues and structures, is used in the process of synthesizing hormones and hemoglobin, and is the body’s alternative source of energy if there is an insufficient source of carbohydrates.
• Fats are needed for the proper absorption of many vitamins, minerals and supplements and function as the long-term energy storage for the body.

Question 4

How many calories per gram are found in carbohydrates, proteins, fats, and alcohol?

Answer 4

Carbohydrates – 4
Fats – 9
Alcohol – 7
Protein – 4

Question 5

How much of an active person’s diet should come from carbohydrates, from proteins, and from fats?

Answer 5

Percentage of Daily Calories: for an active adult
Carbohydrates 44-65%
Fat 20-30%
Protein 25-30%

Question 6

Identify the different kinds of fats.

Answer 6

Fats are essential to good health, but certain fats are better for you than others.

Omega-3 fatty acids are the most beneficial fats – they assist in brain function, and are important for the health of the heart and joints. Found primarily in fatty fish (like salmon or sardines), avocados, and walnuts.&raquo_space; polyunsaturated

Triglycerides - “normal” fats we eat
Unsaturated fats - liquid at room temperature
&raquo_space; Monounsaturated, e.g., olive oil
&raquo_space; Polyunsaturated, e.g., corn oil
Saturated fats - solid at room temperature

Trans fats (a group of unsaturated fats) are the least healthy of all the fats because they are difficult for the body to metabolize and are associated with health problems like high cholesterol and heart disease.&raquo_space; e.g., margarine

Question 7

Identify the proper method of establishing daily caloric intake requirements.

Answer 7

There are 2 simple ways to determine caloric intake requirements: resting metabolic rate (RMR) and lean body weight (LBW).



RMR is the amount of energy needed to sustain the body at rest, and can be calculated by multiplying the client’s body weight by 10. Then, estimate the calories expended by the client’s daily activities and training sessions.



(Body weight x 10) + calories used during daily activity & training



LBW can only be calculated if you know the client’s body fat percentage. Multiply the client’s body fat percentage by her weight, then subtract the pounds of body fat from the total weight.

Determine the lower limit of caloric intake by multiplying LBW by 16, then add 500 calories to find the upper limit.



Body fat percentage x Weight = Pounds of body fat


Weight – pounds of body fat = LBW

LBW x 16 = Lower limit of caloric intake


Lower limit of caloric intake + 500 calories = Upper limit