Ch 17 - Nutrition

Question 1

Nutrition

Answer 1

process of using food for growth and tissue repair

Question 2

Calorie

Answer 2

amount of energy needed to raise 1g of water by 1 degree C

Question 3

TEE

Answer 3

Total Energy Expenditure: average number of calories spent in one day; TEE = RMR + TEF + physical activity; TEE = weight (lbs) x 10 x activity factor (1.2-2.1)

Question 4

RMR

Answer 4

Resting Metabolic Rate: amount of energy expended while body is at rest to sustain vital functions; RMR = weight (lbs) x 10; around 70% of TEE

Question 5

TEF

Answer 5

Thermic Effect of Food: amount of energy expended processing food; the increase in energy expenditure after a meal; approx. 6-10% of TEE

Question 6

Protein

Answer 6

amino acids linked by peptide bonds; used to build and repair tissues

Question 7

Essential amino acids

Answer 7

cannot be manufactured by the body in sufficient amounts, so must be consumed as food; 8 essential + 2 semi-essential

Question 8

Non-essential amino acids

Answer 8

body can manufactured using nitrogen and carbohydrate & fat fragments; 10 non-essential

Question 9

Complete protein

Answer 9

supplies all the essential amino acids in appropriate ratios

Question 10

Incomplete protein

Answer 10

low or lacking in one or more amino acids

Question 11

Biologic value

Answer 11

how well a protein source satisfies body’s needs for amino acids

Question 12

Protein recommendation

Answer 12

10-35% of total calories; 0.8g/kg of body weight for sedentary people; 1.2-1.7 g/kg for strength athletes (most clients); 1.2-1.4g/kg for endurance athletes

Question 13

Carbohydrate

Answer 13

neutral compounds of carbon, hydrogen, and oxygen, classified as sugar (simple), starches (complex), or fiber; body’s chief energy source

Question 14

Monosaccharides

Answer 14

single sugar unit; glucose, fructose, galactose

Question 15

Disaccharides

Answer 15

two sugar units; sucrose, lactose, maltose

Question 16

Polysaccharides

Answer 16

long chain of monosaccharides linked together; found in foods with starches and fiber (complex carbs)

Question 17

Glycemic Index (GI)

Answer 17

rate at which ingested carbohydrate raises blood sugar and its effect on insulin release; low is under 55, high is over 70

Question 18

Soluble fiber

Answer 18

dissolved by water and forms gel-like substance in digestive tract; helps moderate blood glucose and lower cholesterol

Question 19

Insoluble fiber

Answer 19

does not absorb or dissolve; passes through digestive tract in close to original form; usually from bran layer of cereal grains

Question 20

Carbohydrate recommendation

Answer 20

45-65% of total calories; 6-10g/kg of bodyweight

Question 21

Fiber recommendation

Answer 21

25-38g

Question 22

Lipids

Answer 22

compounds including triglycerides (3 fatty acids attached to glycerol backbone - fats and oils), phospholipids, and sterols

Question 23

Monounsaturated fatty acid

Answer 23

has 1 double bond in the carbon chain; raises HDL

Question 24

Polyunsaturated fatty acid

Answer 24

has more than 1 double bond in the carbon chain; raises HDL

Question 25

Saturated fatty acid

Answer 25

has no double bonds in the carbon chain because it’s saturated with hydrogen; raises LDL

Question 26

Trans fatty acid

Answer 26

result of hydrogenation (adding additional hydrogen to unsaturated fatty acids to make them harder at room temperature); raises LDL and lowers HDL

Question 27

Fat recommendations

Answer 27

20-35% of total calories

Question 28

CCK

Answer 28

hormone that signals satiety

Question 29

Metabolic syndrome/Syndrome X

Answer 29

cluster of symptoms including obesity, insulin resistance, hypertension, and dyslipidemia (high cholesterol), increasing risk of cardiovascular disease; associated with high-fat diet, sedentary lifestyle, and high concentrations of FFA (free fatty acids)

Question 30

Water recommendation

Answer 30

3L/day for men, 2.2L/day for women; 8oz. extra per excess 25 lbs.; 14-22 oz. 2 hours before exercise, and 6-12oz. for every 15-20 min.