Ch 9/10 (5)

Question 1

Macro

Answer 1

Carbs, Protein, Fats, Alcohol

Question 2

Micronutrients

Answer 2

Vitamins & Minerals

Question 3

Protein (cal per gram)

Answer 3

4 cal per gram, 20 amino acids

Question 4

Complete Protein (Animal Source)

Answer 4

HCL breaks down in the stomach

Question 5

Protein for endurance athletes

Answer 5

1.2-1.4 g/kg for endurance athletes

Question 6

Protein for Strength Athletes

Answer 6

1.2-1.7g/kg for strength athletes

Question 7

Protein for weight lifters

Answer 7

1.42.0g/kg for weightlifters

Question 8

Too low protein for active individuals

Answer 8

less than .8g/kg is too low

Question 9

TEF

Answer 9

15-30%

Question 10

AMDR

Answer 10

10-35%

Question 11

Carbs (cal per gram)

Answer 11

= 4cal per gram

Question 12

monosaccharides

Answer 12

(glucose, fructose, galactose)

Question 13

monosaccharides

Answer 13

glucose, fructose, galactose

Question 14

Fiber (g females)

Answer 14

28g females

Question 15

Fiber (g males)

Answer 15

30+ g males

Question 16

Carbs

Answer 16

broken down by the enzyme salivary amylase in the mouth,

Question 17

Carb intake (g) light activity

Answer 17

3-5g/kg of body weight

Question 18

Carbs intake (g) mod/high intense

Answer 18

8-10g/kg,

Question 19

glucose is stored as (what) and (where)

Answer 19

glycogen in muscle and liver

Question 20

Carbs

Answer 20

4565% AMDR

Question 21

Fat (cals/gram)

Answer 21

= 9cal per gram

Question 22

Fat broken down by

Answer 22

lingual lipase enzyme breaks down in the mouth

Question 23

Fat

Answer 23

20-35% AMDR

Question 24

Saturated Fat (too much)

Answer 24

Consuming more than 10%

Question 25

Western Diet Ratio Omega

Answer 25

10:1 Omega 6 to Omega 3

Question 26

Ideal Omega Ratio

Answer 26

4:1 (Omega 6 to Omega 3)

Question 27

LDL

Answer 27

Bad Fat

Question 28

HDL

Answer 28

Good Fat

Question 29

Fat Soluble Vitamins

Answer 29

ADEK (Vitamins)

Question 30

Human Body % Water

Answer 30

60%

Question 31

Replace water during exercise

Answer 31

during exercise 12-16oz every 10-15min

Question 32

Replacing fluid

Answer 32

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

Question 33

Macronutrients

Answer 33

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

Question 34

Micronutrients

Answer 34

refers to vitamins, minerals, and phytonutrients (plants)

Question 35

Complete protein

Answer 35

A protein source that provides all essential amino acids.

Question 36

High Biological Value Proteins (HBV)

Answer 36

Foods containing all the essential amino acids.

Question 37

Acceptable Macronutrient Distribution Range (AMDR)

Answer 37

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.

Question 38

Aerobic vs Anaerobic

Answer 38

Aerobic requires oxygen. Anaerobic relates to absence of oxygen.

Question 39

Monosaccharides

Answer 39

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

Question 40

Hypertonic vs Hypotonic drinks

Answer 40

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.

Question 41

Ghrelin (Hunger hormone)

Answer 41

The hunger hormone that stimulates appetite.

Question 42

Creatine Saturation

Answer 42

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

Question 43

Creatine definition

Answer 43

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

Question 44

Osteoporosis

Answer 44

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

Question 45

Anorexia

Answer 45

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

Question 46

Amenorrheic

Answer 46

Absence of menstruation.

Question 47

BCAA’s

Answer 47

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

Question 48

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

Answer 48

Vitamin A

Question 49

2. How many Liters of water are suggested for male clients?

Answer 49

3.7

Question 50

3. What percentage of falls into the proper range for protein consumption?

Answer 50

30%

Question 51

4. How many calories are yield from 1g of fat?

Answer 51

9

Question 52

5. How many grams of protein should an endurance athlete consume?

Answer 52

1.2g/kg