Ch 9 All Questions

Question 1

Why is proper nutrition important in a fitness program?

Answer 1

Proper nutrition enhances health and performance, fights disease, increases energy, and reduces body fat.

Question 2

What is the relationship between physical activity and caloric intake?

Answer 2

Eating fewer calories than expended leads to weight loss, while eating more calories than expended leads to weight gain.

Question 3

What is the recommended macronutrient distribution for athletes and physically active adults?

Answer 3

65% of calories from carbohydrates, 15-20% from lean protein, and 15-20% from fat.

Question 4

How can a trainer calculate a client’s recommended caloric intake?

Answer 4

Determine the resting metabolic rate (RMR) and estimate calories expended for exercise and daily activities.

Question 5

What is the best approach to nutrition for clients aiming to build muscle while reducing body fat?

Answer 5

Maintain an energy balance, eat small frequent meals, and ensure adequate intake of carbohydrates, protein, and fats.

Question 6

What should clients eat before, during, and after workouts for optimal performance?

Answer 6

Before: low-fat, high-carbohydrate foods. During: small amounts of plain food for longer activities. After: carbohydrate-rich foods and protein for recovery.

Question 7

Why is the recovery diet important after exercise?

Answer 7

It replenishes fluids, restores glycogen stores, aids in muscle repair, and supports performance on subsequent days.

Question 8

How can trainers help clients monitor their nutrition?

Answer 8

Keep food journals, read food labels, and adjust regimens as needed for optimal performance.

Question 9

What are the six essential classes of nutrients the body needs?

Answer 9

Carbohydrates, fats, proteins, vitamins, minerals, and water.

Question 10

What are carbohydrates?

Answer 10

Carbohydrates are chains of sugars known as saccharides, serving as the body’s primary source of energy.

Question 11

What are the three main monosaccharides?

Answer 11

Glucose, fructose, and galactose are the primary monosaccharides used by the body for energy.

Question 12

How does the body use carbohydrates for energy?

Answer 12

Carbohydrates are converted into glucose, which the body uses for immediate energy or stores as glycogen in the liver for later use.

Question 13

What distinguishes simple carbohydrates from complex carbohydrates?

Answer 13

Simple carbohydrates consist of one or two sugar molecules (monosaccharides or disaccharides), while complex carbohydrates contain longer chains of sugars (polysaccharides).

Question 14

What percentage of daily calories should come from carbohydrates?

Answer 14

Dietary guidelines suggest that 40-60% of daily calories should come from carbohydrates, with active individuals aiming for 60-65%.

Question 15

What does the glycemic index (GI) measure?

Answer 15

The glycemic index ranks carbohydrates based on their effect on blood sugar levels, with lower GI foods causing slower and steadier increases in blood glucose.

Question 16

How should carbohydrate intake be adjusted for exercise?

Answer 16

Athletes should consume high-carbohydrate meals before workouts and replenish glycogen stores with carbohydrate-rich foods post-exercise.

Question 17

Is alcohol considered a carbohydrate?

Answer 17

No, alcohol is not a carbohydrate, but it does contain calories and can affect hydration and nutrient absorption.

Question 18

What percentage of daily calories should come from fats in a balanced diet?

Answer 18

Approximately 25-30% of daily calories should come from fats to maintain a healthy weight, energy levels, and metabolic functions.

Question 19

How many calories per gram do fats provide?

Answer 19

Fats provide 9 calories per gram, making them the most concentrated source of energy in the body.

Question 20

How do fats contribute to the absorption of vitamins in the body?

Answer 20

Fats serve as a medium for the absorption of fat-soluble vitamins (A, D, E, and K), essential for cellular functions and tissue repair.

Question 21

What role do fats play in hormone production?

Answer 21

Fats provide the precursors necessary for the body to manufacture regulatory hormones, which are essential for energy levels and muscle tissue development.

Question 22

How do fats contribute to the function of the nervous system?

Answer 22

Fats compose the myelin sheath that coats nerve fibers, facilitating the transmission of messages throughout the body.

Question 23

How do fats affect feelings of fullness and appetite?

Answer 23

Fats stay in the stomach longer, promoting a sense of fullness and helping prevent overeating by delaying the breakdown of food.

Question 24

What role do fats play in cellular communication?

Answer 24

Fats assist in sending and receiving signals between cells, crucial for optimal organ and muscle function.

Question 25

What are the main types of beneficial fats?

Answer 25

Omega-3 fatty acids, including DHA, EPA, and ALA, are essential for brain function, heart health, and joint health.

Question 26

What are triglycerides, and how do they affect the body?

Answer 26

Triglycerides are composed of three fatty acid chains bonded with glycerol and can contribute to fatty build-up in the body if consumed in excess.

Question 27

What distinguishes unsaturated fats from saturated fats?

Answer 27

Unsaturated fats have double bonds in their carbon/hydrogen chains, making them liquid at room temperature and beneficial for heart health.

Question 28

What are trans fats, and why are they considered harmful?

Answer 28

Trans fats are unsaturated fats that have been hydrogenated to make them solid at room temperature, contributing to health problems like high cholesterol and heart disease.

Question 29

Why have saturated fats received negative attention, and how should they be consumed?

Answer 29

Saturated fats have been linked to increased cholesterol levels and heart disease, but recent research suggests they may not be as harmful as once thought. They should still be consumed in moderation.

Question 30

How does dietary fat intake affect cholesterol levels?

Answer 30

Consuming foods high in saturated or trans fats can increase “bad” LDL cholesterol levels, while foods high in omega-3 fatty acids and fiber can raise “good” HDL cholesterol levels.

Question 31

What health conditions are associated with excess fat consumption?

Answer 31

Excess fat consumption can contribute to obesity, insulin resistance, heart disease, and metabolic syndrome, among other health issues.

Question 32

What factors determine an individual’s fat requirements?

Answer 32

Factors such as cholesterol levels, obesity, and overall health conditions influence an individual’s fat requirements, with most people benefiting from a diet lower in saturated fats and higher in unsaturated fats.

Question 33

How are proteins structured?

Answer 33

Proteins are large molecules composed of individual amino acids linked together by peptide bonds, forming specific 3-dimensional structures.

Question 34

What are the main functions of proteins in the body?

Answer 34

Proteins serve roles in building and repairing tissue, synthesizing hormones and enzymes, and acting as an energy source when carbohydrate levels are insufficient.

Question 35

What is the difference between essential and non-essential amino acids?

Answer 35

Essential amino acids cannot be synthesized by the body and must be obtained from food, while non-essential amino acids can be produced by the body using fats and carbohydrates.

Question 36

Describe the process of protein digestion.

Answer 36

Protein digestion begins in the stomach, where hydrochloric acid denatures proteins. Proteases then break peptide bonds, releasing amino acids. In the small intestines, polypeptides are further broken down into dipeptides and tripeptides, which are absorbed and converted into amino acids.

Question 37

How is the quality of a protein assessed?

Answer 37

Protein quality is determined by examining amino acid content, digestibility, bioavailability, and the body’s ability to incorporate amino acids into tissues. Methods include the protein efficiency ratio (PER) and the protein digestibility corrected amino acid score (PDCAAS).

Question 38

What factors influence an individual’s protein requirements?

Answer 38

Factors such as physical activity level, age, pregnancy, recovery from trauma or surgery, and total energy intake affect protein requirements. Athletes and those recovering from trauma generally require higher protein intake.

Question 39

What are the risks associated with consuming too much protein?

Answer 39

Excessive protein intake, especially in high-calorie diets, can lead to fat storage, metabolic ketosis, increased blood lipid levels, kidney stress, calcium loss from bones, and cardiovascular risks.

Question 40

Why is it important to emphasize balanced nutrition when advising clients?

Answer 40

While protein is essential for various bodily functions, excessive intake can pose health risks. Emphasizing balanced nutrition helps prevent adverse effects while meeting individual dietary needs.

Question 41

Why is proper hydration important for athletes?

Answer 41

Proper hydration is essential for digestion, temperature regulation, lubrication of tissues and joints, waste elimination, and to replace fluids lost through sweating during exercise.

Question 42

What role do electrolytes play in hydration?

Answer 42

Electrolytes, such as sodium, potassium, and calcium, carry electrical impulses for muscle contractions and nerve impulses. They help regulate fluid balance and are lost through sweating during exercise.

Question 43

How should athletes replenish fluids lost during exercise?

Answer 43

Athletes should hydrate before, during, and after exercise. Recommended intake includes drinking water or sports drinks 2-3 hours before exercise, then again 10-15 minutes before, and throughout the activity.

Question 44

What are the signs of dehydration?

Answer 44

Signs of mild to moderate dehydration include dry mouth, fatigue, headache, lightheadedness, dizziness, and muscle weakness. Severe dehydration symptoms include extreme thirst, rapid heartbeat, confusion, and cessation of sweating.

Question 45

How can athletes monitor their hydration levels?

Answer 45

Athletes can monitor hydration by observing urine color; dark yellow or amber urine indicates dehydration, while clear or light-colored urine demonstrates adequate hydration.

Question 46

Why is it important to maintain hydration during exercise?

Answer 46

Maintaining hydration during exercise prevents dehydration, muscle cramps, and injury. It ensures optimal performance and reduces the risk of heat-related illnesses.

Question 47

What are the hydration recommendations for athletes?

Answer 47

Athletes should include sports drinks in their regimen for high-intensity exercise lasting 60 minutes or more. General recommendations include drinking fluids before, during, and after exercise, with specific amounts based on activity duration and intensity.

Question 48

What is the optimum level of hydration for athletes?

Answer 48

Optimal hydration levels vary based on exercise intensity, climate, altitude, and individual conditioning. Athletes should aim to maintain a normal state of body water content (euhydration) to maximize performance and prevent injury.

Question 49

Creatine

Answer 49

Definition: Nitrogenous amine found in animal foods, synthesized by the body, stored in muscles.
Function: Supports ATP production, increases muscle size and power.
Dosage: Loading phase (20-25g/day for 5-10 days), maintenance phase (2-5g/day).
Benefits: Enhances strength, power, and performance in high-intensity activities.
Considerations: Not thoroughly tested for safety, potential for weight gain.

Question 50

Amino Acid Supplements

Answer 50

Definition: Basic building blocks of protein.
Function: Supports muscle growth, immune function, and metabolism.
Considerations: Mixed evidence on athletic benefits, monitor for imbalances in metabolism.

Question 51

Glutamine

Answer 51

Definition: Most common amino acid in muscle and plasma.
Function: Provides nitrogen and carbon for energy production, aids in recovery and healing.
Sources: Found in protein-rich foods and plant foods.
Considerations: Depleted during stress, supplementation may be necessary for athletes.

Question 52

Arginine

Answer 52

Definition: Conditionally essential amino acid, used for sports training.
Function: Stimulates growth hormone production, involved in various physiological processes.
Considerations: Potential for temporary rise in growth hormone levels, often used in injection form.

Question 53

Branched-Chain Amino Acids (BCAA)

Answer 53

Definition: Includes leucine, isoleucine, and valine.
Function: Supports endurance, prevents fatigue, improves muscle function.
Mechanism: Competes with tryptophan to prevent serotonin increase and fatigue.

Question 54

Caffeine

Answer 54

Definition: Widely consumed psychoactive stimulant.
Function: Increases adrenaline, enhances fat metabolism, improves endurance.
Considerations: May cause insomnia, anxiety, dehydration; adaptability leads to reduced effects.

Question 55

Conjugated Linoleic Acid (CLA)

Answer 55

Definition: Group of linoleic acids found in dairy and beef.
Function: Marketed for weight loss and muscle building, but lacks strong clinical evidence.
Dosage: 3-6g/day.

Question 56

Medium Chain Triglycerides (MCT Oil)

Answer 56

Definition: Lipids made from saturated fatty acids, processed from coconut oil.
Function: Quick energy source, muscle builder, aids in recovery.
Considerations: Can cause gastrointestinal disturbances in large amounts.

Question 57

Carbohydrates

Answer 57

Importance: Main source of calories, vital for muscle fuel.
Sources: Fruits and vegetables recommended, avoid simple sugars.
Timing: High-carb meal 3 hours pre-workout, small snack before.
Post-Workout: Follow-up meal with protein for muscle repair.

Question 58

Fats

Answer 58

Importance: Essential for bodily functions, energy source.
Guidelines: 25-30% of daily calories from fat recommended.
Types: Unsaturated fats (e.g., olive oil) preferred, limit saturated fats (e.g., butter).
Omega-3s: Found in oily fish, beneficial for heart health.

Question 59

Protein

Answer 59

Importance: Provides amino acids for bodily functions.
Sources: Lean meats, eggs, nuts, dairy, legumes.
Excess Protein: Stored as fat, not as protein.

Question 60

Hydration

Answer 60

Importance: Crucial for workouts, maintains bodily functions.
Water: Essential for hydration during exercise, sports drinks not always necessary.
Consideration: Sugar-free sports drinks for weight loss clients.

Question 61

Supplements

Answer 61

Purpose: Fill nutrient gaps when diet lacks.
Caution: Risks and benefits should be discussed.
Importance of Food: Supplements should complement, not replace, balanced diet.

Question 62

Nutrition and Health

Answer 62

Importance: Fuels bodily functions, maintains health.
Balance: Carbohydrates, protein, and fat provide optimal nutrition.
Hormonal Regulation: Thyroid hormones dictate calorie needs.

Question 63

Trainer’s Role

Answer 63

Advice: Educate clients on balanced nutrition.
Supplements: Guide clients on choosing appropriate supplements when needed.