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NASM > Ch 9/10 (5) > Flashcards

Ch 9/10 (5) Flashcards

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1
Q

Macro

A

Carbs, Protein, Fats, Alcohol

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2
Q

Micronutrients

A

Vitamins & Minerals

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3
Q

Protein (cal per gram)

A

4 cal per gram, 20 amino acids

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4
Q

Complete Protein (Animal Source)

A

HCL breaks down in the stomach

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5
Q

Protein for endurance athletes

A

1.2-1.4 g/kg for endurance athletes

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6
Q

Protein for Strength Athletes

A

1.2-1.7g/kg for strength athletes

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7
Q

Protein for weight lifters

A

1.42.0g/kg for weightlifters

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8
Q

Too low protein for active individuals

A

less than .8g/kg is too low

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9
Q

TEF

A

15-30%

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10
Q

AMDR

A

10-35%

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11
Q

Carbs (cal per gram)

A

= 4cal per gram

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12
Q

monosaccharides

A

(glucose, fructose, galactose)

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13
Q

monosaccharides

A

glucose, fructose, galactose

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14
Q

Fiber (g females)

A

28g females

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15
Q

Fiber (g males)

A

30+ g males

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16
Q

Carbs

A

broken down by the enzyme salivary amylase in the mouth,

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17
Q

Carb intake (g) light activity

A

3-5g/kg of body weight

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18
Q

Carbs intake (g) mod/high intense

A

8-10g/kg,

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19
Q

glucose is stored as (what) and (where)

A

glycogen in muscle and liver

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20
Q

Carbs

A

4565% AMDR

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21
Q

Fat (cals/gram)

A

= 9cal per gram

22
Q

Fat broken down by

A

lingual lipase enzyme breaks down in the mouth

23
Q

Fat

A

20-35% AMDR

24
Q

Saturated Fat (too much)

A

Consuming more than 10%

25
Q

Western Diet Ratio Omega

A

10:1 Omega 6 to Omega 3

26
Q

Ideal Omega Ratio

A

4:1 (Omega 6 to Omega 3)

27
Q

LDL

A

Bad Fat

28
Q

HDL

A

Good Fat

29
Q

Fat Soluble Vitamins

A

ADEK (Vitamins)

30
Q

Human Body % Water

A

60%

31
Q

Replace water during exercise

A

during exercise 12-16oz every 10-15min

32
Q

Replacing fluid

A

replace fluid at 1.25x the amount of BW lost during an event

33
Q

Macronutrients

A

Refers to the three energy-yielding nutrients: protein, carbohydrates, and lipids (fat)

34
Q

Micronutrients

A

refers to vitamins, minerals, and phytonutrients (plants)

35
Q

Complete protein

A

A protein source that provides all essential amino acids.

36
Q

High Biological Value Proteins (HBV)

A

Foods containing all the essential amino acids.

37
Q

Acceptable Macronutrient Distribution Range (AMDR)

A

Ranges of intake for nutrients that are estimated to meet the needs of 97–98% of the population and that are associated with a reduced risk of chronic disease. AMDRs are established by the National Academy of Medicine.

38
Q

Aerobic vs Anaerobic

A

Aerobic requires oxygen. Anaerobic relates to absence of oxygen.

39
Q

Monosaccharides

A

Simplest form of carbohydrate; single sugar molecules (e.g., glucose).

40
Q

Hypertonic vs Hypotonic drinks

A

Hypertonic sports drinks have a higher concentration of salts and electrolytes and, therefore, a higher concentration than body fluids

Hypotonic - A solution with a lower solute load/concentration than body fluids.

41
Q

Ghrelin (Hunger hormone)

A

The hunger hormone that stimulates appetite.

42
Q

Creatine Saturation

A

(.03g / kg : or 5g for saturation)

43
Q

Creatine definition

A

Facilitates ATP regeneration for improved training capacity, strength, power, and muscle mass.

44
Q

Osteoporosis

A

A condition of reduced bone mineral density, which increases risk of bone fracture.

45
Q

Anorexia

A

A loss of appetite or the conscious decision to avoid eating, often leading to dangerously low body weight and/or malnourishment.

46
Q

Amenorrheic

A

Absence of menstruation.

47
Q

BCAA’s

A

The three essential amino acids (leucine, isoleucine, and valine) that are abundant in skeletal muscle tissue and named for their branchlike structures.

48
Q
  1. Which of the following vitamins require fat to transport throughout the body?
A

Vitamin A

49
Q
  1. How many Liters of water are suggested for male clients?
A

3.7

50
Q
  1. What percentage of falls into the proper range for protein consumption?
A

30%

51
Q
  1. How many calories are yield from 1g of fat?
A

9

52
Q
  1. How many grams of protein should an endurance athlete consume?
A

1.2g/kg

NASM (23 decks)

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