CH.17 NUTRITION Flashcards
1
Q
PROCESS BY WHICH LIVING ORGANISM ASSIMILATES FOOD AND USES IT FOR GROWTH AND REPAIR OF TISSUES
A
NUTRITION
2
Q
PROFESSIONAL, LEGALLY QUALIFIED TO PRACTICE IN THE FIELD OF NUTRITION
A
REGISTERED DIETITIAN (RD)
3
Q
PRACTICE OF NUTRITION
A
DIETETICS
4
Q
PRACTICE OF NUTRITION IS GOVERNED BY WHO ?
A
NATIONAL CREDENTIALING PROGRAMS AND STATE LICENSING LAWS
5
Q
T OR F: SOME HEALTH CARE PROFESSIONALS, USUALLY LICENSED BY STATE AS NURSE OR PHYSICIAN THUS PROTECTED REGARDING STATE LAWS AND REGULATIONS, OFTEN MAKE NUTRITION RECOMMENDATIONS
A
TRUE
6
Q
ENVIRONMENT IN WHICH WE LIVE TODAY PROVIDES A CONSTANT SUPPLY OF PALATABLE FOOD (INCREASING ENERGY INTAKE) WHILE PROMOTING WHAT ?
A
SEDENTARY LIFESTYLE (REDUCING ENERGY EXPENDITURE)
7
Q
AMOUNT OF HEAT ENERGY REQUIRED TO RAISE TEMP OF 1 GRAM OF WATER 1*C
A
CALORIE
8
Q
A UNIT OF EXPRESSION OF ENERGY EQUAL TO 1000 CALORIES; AMT. OF HEAT ENERGY REQUIRED TO RAISE TEMP OF 1 KG OR LITER OF WATER 1*C
A
CALORIE (UPPER CASE C, KCAL)
9
Q
AMOUNT OF ENERGY (CALORIES) SPENT ON AVERAGE IN A TYPICAL DAY
A
TOTAL ENERGY EXPENDITURE (TEE) OR TOTAL DAILY ENERGY EXPENDITURE (TDEE)
10
Q
TEE IS THE SUM TOTAL OF 3 DIFFERENT ENERGY COMPONENTS WHICH ARE WHAT ?
A
RESTING METABOLIC RATE (RMR)
THERMIC EFFECT OF FOOD (TEF)
ENERGY EXPENDED DURING PHYSICAL ACTIVITY
11
Q
AMT. OF ENERGY EXPANDED WHILE AT REST; MINIMAL AMT. OF ENERGY REQUIRED TO SUSTAIN VITAL BODILY FUNCTIONS SUCH AS BLOOD CIRCULATION, RESPIRATION AND TEMP REGULATION
A
RESTING METABOLIC RATE (RMR)
12
Q
RMR TYPICALLY ACCOUNT FOR WHAT % OF TEE ?
A
70%
13
Q
AMT. OF ENERGY EXPANDED ABOVE RMR AS A RESULT OF PROCESSING OF FOOD DIGESTION FOR STORAGE AND USE
A
THERMIC EFFECT OF FOOD (TEF)
14
Q
TEF TYPICALLY ACCOUNTS FOR WHAT % OF TEE ?
A
APPROX. 6-10%
15
Q
AMT. OF ENERGY EXPANDED ABOVE RMR AND TEF ASSOCIATED W/ PHYSICAL ACTIVITY
A
ENERGY EXPENDED DURING PHYSICAL ACTIVITY
16
Q
PHYSICAL ACTIVITY ACCOUNTS FOR WHAT % OF TEE ?
A
APPROX. 20%
17
Q
RMR CAN BE AFFECTED BY WHAT ?
A
AGE SX GENETICS HORMONAL CHANGES BODY SIZE AND COMPOSITION TEMO ALTITUDE ILLNESS MEDS, FOOD AND CAFFEINE INTAKE
18
Q
SLIGHT INCREASE IN FAT FREE MASS CAN HAVE GRADUAL INCREASE IN RMR SO WHAT CAN HAVE A POSITIVE EFFECT OF RMR INDIRECTLY ?
A
EXERCISE
19
Q
INFLUENCE MANY METABOLIC FUNCTIONS THROUGHOUT BODY, INCLUDING FAT AND CARB METABOLISM AND GROWTH
A
THYROID HORMONES
20
Q
HIGH CONCENTRATIONS OF THYROID HORMONES TEND TO CAUSE WHAT TO RMR ?
A
INCREASE
21
Q
ENERGY EXPENDITURE CAN BE ELEVATED B/W HOW MANY MINS AFTER EXERCISE DEPENDING ON INTENSITY AND DURATION
A
10-90 MINS
22
Q
TO AVOID DECLINES IN RESTING METABOLISM INDIVIDUALS SHOULD BE ENCOURAGED TO AVOID STARVATION DIETS THAT COULD LEAD TO WHAT AND INSTEAD BE ENCOURAGED TO BUILD AND MAINTAIN MUSCLE FOR ACTIVE LIVING
A
LEAD TO WASTING OF SKELETAL MUSCLE
23
Q
AMINO ACIDS LINKED BY PEPTIDE BONDS
A
PROTEIN
24
Q
PRIMARY FUNCTION OF PROTEIN
A
BUILD AND REPAID BODY TISSUES AND STRUCTURES
25
INVOLVED IN SYNTHESIS OF HORMONES, ENZYMES AND OTHER REGULATORY PEPTIDES; CAN BE USED FOR ENERGY IF CALORIES OR CARBS ARE INSUFFICIENT
PROTEIN
26
APPROX. HOW MANY AMINO ACIDS ARE USED BY BODY TO BUILD ITS MANY DIFFERENT PROTEINS ?
20
27
2 GENERAL CLASSES OF AMINO ACIDS
ESSENTIAL AND NONESSENTIAL
28
AMINO ACIDS THAT CANNOT BE MANUFACTURED IN BODY (OR ARE MANUFACTURED IN INSUFFICIENT AMT.); OBTAINED FROM FOOD SUPPLY OR SOME OTHER EXOGENOUS SOURCE
ESSENTIAL AMINO
29
8 ESSENTIAL AMINO ACIDS
```
ISOLEUCINE
LEUCINE
LYSINE
METHIONINE
PHENYLALANINE
THREONINE
TRYPTOPHAN
VALINE
```
30
AMINOS MANUFACTURED BY BODY FROM DIETARY NITROGEN AND FRAGMENTS OF CARBS AND FAT
NONESSENTIAL AMINO
31
B/C THEIR RATE OF SYNTHESIS W/IN BODY WHAT AMINOS ARE CONSIDERED SEMIESSENTIAL AMINOS ?
ARGININE AND HISTIDINE
32
CANNOT BE MANUFACTURED BY BODY AT A RATE THAT WILL SUPPORT GROWTH (ESPECIALLY IN CHILDREN)
ARGININE AND HISTIDINE
33
PROTEINS MUST BE BROKEN DOWN INTO WHAT BEFORE THE BODY CAN USE THEM TO BUILD OR REPAIR TISSUE OR AS ENERGY SUBSTRATE ?
AMINO ACIDS
34
AS INGESTED PROTEINS ENTER THE STOMACH, THEY ENCOUNTER WHAT, WHICH UNCOILS (OR DENATURES) THE PROTEIN SO THAT DIGESTIVE ENZYMES CAN BEGIN DISMANTLING THE PEPTIDE BONDS
HYDROCHLORIC ACID (HCI)
35
DIPEPTIDES, TRIPEPTIDES AND SINGLE AMINO ACIDS ARE ABSORBED THROUGH INTESTINAL WALL INTO THE ENTEROCYTES AND RELEASED INTO BLOOD SUPPLY TO WHAT ?
LIVER
36
WHAT HELPS SPLIT TRIPEPTIDES AND DIPEPTIDES INTO AMINO ACIDS AND ABSORBS AMINO ACIDS ?
SMALL INTESTINE LINING (ABSORPTIVE CELLS)
37
IN THE BLOOD STREAM FREE FORM AMINO ACIDS HAVE WHAT POSSIBLE FATES ?
USED FOR PROTEIN SYNTHESIS (BUILDING AND REPAIRING TISSUES OR STRUCTURES)
IMMEDIATE ENERGY
OR POTENTIAL ENERGY (FAT STORAGE)
38
IF CARBS ARE TOO LOW THE BODY HAS THE ABILITY TO USE WHAT TO PROVIDE ENERGY ?
USE AMINO ACIDS (FROM DIETARY OR BODY PROTEINS)
39
AMINO ACIDS ARE FIRST DEAMINATED (OR STRIPPED OF THE AMINO GROUP) ALLOWING THE REMAINING CARBON SKELETON TO BE USED FOR THE PRODUCTION OF WHAT ?
GLUCOSE OR KETONES TO BE USED FOR ENERGY
40
REMOVED AMINE GROUP PRODUCES WHAT, A TOXIC COMPOUND, WHICH IS CONVERTED INTO UREA IN THE LIVER AND EXCRETED AS URINE BY THE KIDNEYS ?
AMMONIA
41
IF PROTEIN INTAKE EXCEED THE NEED FOR SYNTHESIS AND ENERGY NEEDS ARE MET, THEN AMINO ACIDS FROM DIETARY PROTEIN ARE DEAMINATED AND THEIR CARBON FRAGMENTS MAY BE STORED AS WHAT ?
FAT
42
IF A FOOD SUPPLIES ALL OF THE ESSENTIAL AMINO ACIDS IN APPROPRIATE RATIOS IT IS CALLED WHAT ?
COMPLETE PROTEIN
43
IF A FOOD SOURCE IS LOW OR LACKING IN ONE OR MORE ESSENTIAL AMINO ACIDS IT IS CALLED WHAT ?
INCOMPLETE PROTEIN
44
THE ESSENTIAL AMINO ACIDS THAT IS MISSING OR PRESENT IN THE SMALLEST AMOUNT IS CALLED WHAT ?
LIMITING FACTOR OF THAT PROTEIN
45
T OR F: THE PROCESS OF PROTEIN SYNTHESIS WORKS ON ALL OR NONE PRINCIPLE, ALL AMINO ACIDS MUST BE PRESENT AT SITE OF PROTEIN MANUFACTURE, OR SYNTHESIS WILL BE REDUCED TO THE POINT AT WHICH THE CELLS RUNS OUT OF LIMITING AMINO ACID
TRUE
46
TERMS USED TO RATE DIETARY PROTEIN
PROTEIN EFFICIENCY RATIO (PER)
NET PROTEIN UTILIZATION (NPU)
BIOLOGIC VALUE (BV)
47
MEASURE OF PROTEIN QUALITY OR HOW WELL IT SATISFIES THE BODYS ESSENTIAL AMINO ACIDS NEEDS
BV
48
IF INDIVIDUALS EXCLUSIVELY CONSUME VERY HIGH BV PROTEINS, THEIR AMINO ACID REQUIREMENTS WOULD BE MET WITH LESS WHAT ?
PROTEIN
49
WHEN YOU EXCEED THE AMOUNT OF PROTEIN NEEDED FOR GROWTH, MAINTENANCE OR REPAIR YOUR BODY WILL STORE IT AS WHAT ?
FAT OR GLYCOGEN, USE IT FOR ENERGY OR CONVERT IT TO OTHER NITROGENOUS COMPOUNDS
50
MAJOR SOURCE OF COMPLETE PROTEINS
ANIMAL SOURCES, DAIRY AND MEATS
51
SOURCES OF INCOMPLETE PROTEIN
GRAINS, LEGUMES, NUTS, SEEDS AND OTHER VEGGIES
52
T OR F: INCOMPLETE PROTEINS CAN BE COMBINED TO MAKE AVAILABLE ALL OF THE ESSENTIAL AMINO ACIDS AND FORM A COMPLETE PROTEIN
TRUE
53
EXERCISE INCREASES THE WHAT OF AMINO ACIDS AS WELL AS RATE OF PROTEIN TURNOVER IN LEAN BODY MASS DURING RECOVER
INCREASES OXIDATION
54
AS TOTAL CALORIC INTAKE IS REDUCED, ENERGY NEEDS MAY NO LONGER BE SATISFIED BY CARBS AND FATS INTAKE ALONE, NECESSITATING WHAT TO BE USED TO PROVIDE ENERGY ?
PROTEIN
55
DURING NEGATIVE ENERGY BALANCE, AMINO ACIDS ARE USED TO ASSIST IN ENERGY PRODUCTION A TERM REFERRED TO AS WHAT ?
GLUCONEOGENESIS
56
ANAEROBIC AND AEROBIC EXERCISE DEPLETES GLYCOGEN INCREASING WHAT ?
GLUCONEOGENESIS
57
THE AMOUNT OF LEAN BODY MASS LOST IN PERSONS IN A NEGATIVE ENERGY BALANCE CAN BE REDUCED BY INCREASING WHAT IN DIET, LEADING TO A MORE RAPID RETURN TO NITROGEN BALANCE ?
PROTEIN
58
PROTEIN INTAKE CANNOT BE LOWERED FOR WHAT REQUIREMENTS ?
ANABOLIC
59
CARBOHYDRATES (1G/KG OR 0.5 G/LB) CONSUMED WITHIN WHAT TIME FRAME AFTER HEAVY RESISTANCE TRAINING INHIBITS MUSCLE PROTEIN BREAKDOWN RESULTING IN POSITIVE PROTEIN BALANCE
WITHIN AN HOUR
60
APPROXIMATELY 72% WATER, 22% PROTEIN AND 6%FAT, GLYCOGEN AND MINERALS
SKELETAL MUSCLE
61
1 LB OF MUSCLE TISSUE CONTAINS APPROX. HOW MANY GRAMS OF PROTEIN ?
100 GRAMS
62
TO ENSURE BODY HAS SUFFICIENT ENERGY FOR LEAN MASS ACCRETION, CONSUME AN ADDITIONAL HOW MANY CALORIES DAILY ABOVE MAINTENANCE REQUIREMENTS IN ADDITION TO CONSUMING A LITTLE EXTRA PROTEIN (APPROX. 2 OUNCES OF LEAN MEAT) ?
EXTRA 200-400 CALORIES DAILY (3-5 CALORIES/KG OR 1.5-2.5 CALORIES/LB)
63
PROTEIN INTAKE MAY BE ADJUSTED TO AID IN WHAT ?
SATIETY (FEELING OF FULLNESS)
64
INDIVIDUALS SEEKING WHAT MAY BENEFIT FROM THE SATIATING PROPERTIES OF PROTEIN TO FEEL FULL AND ENERGIZED THROUGHOUT THE DAY ?
SEEKING FAT LOSS
65
RECOMMENDED DIETARY ALLOWANCE (RDA) FOR PROTEIN
0.8 G/KG/DAY
66
ACCEPTABLE MACRONUTRIENT DISTRIBUTION RANGE FOR PROTEIN INTAKE FOR ADULT
10-35% OF TOTAL CALORIC INTAKE
67
RECOMMENDED PROTEIN INTAKE FOR STRENGTH ATHLETE
1. 2 - 1.7 G/KG/DAY
| 0. 5 - 0.8 G/LB
68
RECOMMENDED PROTEIN INTAKE FOR ENDURANCE ATHLETE
1. 2 - 1.4 G/KG/DAY
| 0. 5 - 0.6 G/LB
69
T OR F: A SMALL PERSON LOSING FAT (OR HYPOCALORIC) AND EXERCISING USING STRENGTH AND AEROBIC TRAINING MAY HAVE A HIGH PERCENTAGE OF PROTEIN (AROUND 25%) BUT STILL FALL IN APPROPRIATE RANGE OF ABSOLUTE PROTEIN (1.2 - 1.7 G/KG/DAY)
TRUE
70
HIGH PROTEIN DIET CONSIST OF WHAT ?
MORE THAN 35% OF TOTAL CALORIC INTAKE FROM PROTEIN OR 3 TIMES THE PROTEIN RDA FOR ATHLETES
71
CHRONIC CONSUMPTION OF HIGH PROTEIN DIET IS GENERALLY ASSOCIATED W/ HIGHER INTAKE OF WHAT ?
SATURATED FAT AND LOW FIBER INTAKE; RISK FACTORS FOR HEART DISEASE AND SOME TYPES OF CANCER
72
CAUTION SHOULD BE TAKE WHEN RECOMMENDING HIGH PROTEIN INTAKE TO PEOPLE WITH HISTORY OF WHAT AND WHY ?
HISTORY OF KIDNEY PROBLEMS (RENAL INSUFFICIENCY OR KIDNEY STONES) B/C KIDNEYS ARE REQUIRED TO WORK HARDER TO ELIMINATE INCREASED UREA PRODUCED
73
HIGH INTAKE OF WHAT CAN INCREASE URINARY CALCIUM LOSSES ?
HIGH PROTEIN INTAKE
74
PROTEIN REQUIRES APPROX. HOW MUCH MORE WATER FOR METABOLISM THAN CARBS OR FATS ?
7 TIMES
75
1 GRAM OF PROTEIN YIELDS HOW MANY CALORIES ?
4 CALORIES
76
AMINO ACIDS FROM PROTEIN ARE USED BY BODY FOR WHAT ?
SYNTHESIZE BODY TISSUE PROTEIN
PROVIDE GLUCOSE FOR ENERGY
PROVIDE NITROGEN IN FORM OF AMINE GROUPS TO BUILD NONESSENTIAL AMINOS
CONTRIBUTE TO FAT STORES
77
AMINOS ARE NOT USED TO BUILD PROTEIN UNDER WHAT CONDITIONS ?
NOT ENOUGH ENERGY FROM CARBS OR FATS
LACK/ LOW ESSENTIAL DIETARY AMINO
EXCESS OF PROTEIN
78
CONDITIONS NECESSARY FOR BODY TO SYNTHESIZE ENDOGENOUS PROTEIN
AVAILABLE ESSENTIAL/ NONESSENTIAL AMINOS
ADEQUATE SUPPLY OF EXOGENOUS PROTEIN (SUPPLYING AMINE GROUP)
ADEQUATE ENERGY YIELDING CARBS AND FAT (SPARING PROTEIN)
79
NEUTRAL COMPOUNDS OF CARBON, HYDROGEN, AND OXYGEN (SUCH AS SUGARS, STARCHES, AND CELLULOSE) WHICH MAKE UP A LARGE PORTION OF ANIMAL FOODS
CARBOHYDRATES
80
MONOSACCHARIDE OR DISACCHARIDE ARE CONSIDERED WHAT ?
SUGAR
81
SINGLE SUGAR UNIT, COONECTED TO MAKE STARCHES (STORAGE FORM OF CARBS IN PLANTS) AND GLYCOGEN (STORAGE FORM OF CARBS IN HUMANS)
MONOSACCHARIDE
82
GLUCOSE, FRUCTOSE AND GALACTOSE ARE CONSIDERED WHAT ?
MONOSACCHARIDES
83
2 SUGAR UNITS; INCLUDE SUCROSE (COMMON SUGAR), LACTOSE AND MALTOSE
DISACCHARIDES
84
LONG CHAINS OF MONOSACCHARIDE UNITS LINKED TOGETHER AND FOUND IN FOODS THAT CONTAIN STARCH AND FIBER
POLYSACCHARIDES
85
CALLED COMPLEX CARBS AND INCLUDE STARCH FOUND IN PLANTS, SEEDS AND ROOTS
POLYSACCHARIDES
86
PART OF PLANT THAT CANNOT BE DIGESTED BY HUMAN GUT ENZYMES AND PASSES THROUGH SMALL INTESTINE AND COLON
DIETARY FIBER
87
HELP REGULATE THE DIGESTION AND UTILIZATION OF PROTEIN AND FAT
CARBS
88
PRINCIPLE CARBS PRESENT IN FOO
SIMPLE SUGAR, STARCHES AND CELLULOSE
89
FOUND IN HONEY AND FRUITS, VERY EASILY DIGESTED
SIMPLE SUGARS
90
TABLE SUGAR, REQUIRE SOME DIGESTIVE ACTION BUT ARE NOT NEARLY AS COMPLEX AS STARCHES SUCH AS THOSE FOUND IN WHOLE GRAIN
DOUBLE SUGARS
91
REQUIRE PROLONGED ENZYMATIC ACTION TO BE BROKEN DOWN INTO SIMPLE SUGARS (GLUCOSE) FOR UTILIZATION
STARCHES
92
FOUND IN SKINS OF FRUITS AND VEGGIES; LARGELY INDIGESTIBLE BY HUMANS AND CONTRIBUTES LITTLE ENERGY VALUE TO DIET
CELLULOSE
93
RATE AT WHICH INGESTED CARB RAISES BGL AND ITS ACCOMPANYING EFFECT ON INSULIN RELEASE IS REFEREED TO AS WHAT ?
GLYCEMIC INDEX (GI)
94
T OR F: FOODS HIGHER ON GLYCEMIC INDEX ARE GOOD SOURCES OF COMPLEX CARBS AS WELL AS BEING HIGH IN FIBER AND OVERALL NUTRITIONAL VALUE
FALSE; FOODS LOWER ON GLYCEMIC INDEX ARE GOOD SOURCES OF COMPLEX CARBS
95
HIGH GLYCEMIC INDEX
>70
96
MODERATE GLYCEMIC INDEX
56-69
97
LOW GLYCEMIC INDEX
LESS THAN 55
98
THROUGH PROCESS OF DIGESTION AND ABSORPTION ALL DISACCHARIDES AND POLYSACCHARIDES ARE CONVERTED INTO WHAT ?
GLUCOSE OR FRUCTOSE
99
FRUCTOSE MUST BE CONVERTED TO WHAT IN THE LIVER BEFORE IT CAN BE USED FOR ENERGY ?
GLUCOSE
100
SMALL PORTION OF GLUCOSE IS CONVERTED INTO WHAT AFTER A MEAL AND STORED W/IN LIVER AND MUSCLES ?
GLYCOGEN
101
ONE OF THE GREATEST CONTRIBUTIONS MADE BY DIETARY COMPLEX CARBS IS WHAT ?
FIBER
102
INDIGESTIBLE CARB
FIBER
103
2 TYPE OF FIBER
SOLUBLE AND INSOLUBLE
104
FIBER, DISSOLVED BY WATER AND FORMS A GEL LIKE SUBSTANCE IN THE DIGESTIVE TRACT; HELP MODERATE BGL AND LOWER CHOLESTEROL
SOLUBLE FIBER
105
FIBER THAT DOES NOT ABSORB OR DISSOLVE IN WATER; REDUCE RISK AND OCCURRENCE OF COLORECTAL CANCER, HEMORRHOIDS AND CONSTIPATION
INSOLUBLE FIBER
106
RECOMMENDED INTAKE OF FIBER
38 G/DAY
| 25 G/ DAY FOR YOUNG MEN & WOMEN
107
WHEN PERFORMING HIGH INTENSITY, SHORT DURATION (ANAEROBIC) MUSCULAR DEMAND FOR ENERGY IS PROVIDED AND DEPENDENT ON WHAT ?
MUSCLE GLYCOGEN
108
DURING ENDURANCE EXERCISE (AEROBIC) PERFORMED AT MODERATE INTENSITY (60% VO2MAX) MUSCLE GLYCOGEN PROVIDES WHAT % OF ENERGY ?
APPROX. 50%
109
DURING HIGH INTENSITY AEROBIC EXERCISE ( >79% VO2MAX) MUSCLE GLYCOGEN PROVIDES HOW MUCH OF ENERGY ?
YIELDS NEARLY ALL OF ENERGY NEEDS
110
AS DURATION OF ACTIVITY INCREASES, AVAILABLE GLUCOSE AND GLYCOGEN DIMINISH, INCREASING RELIANCE ON WHAT FOR FUEL ?
FAT
111
MAXIMAL FAT UTILIZATION CANNOT OCCUR WITHOUT SUFFICIENT WHAT TO CONTINUE KREBS CYCLE ACTIVITY ?
CARBOHYDRATE
112
A DIET CONTAINING HOW MUCH CARBS PER DAY IS RECOMMENDED ?
6 - 10 G/KG/DAY
| 2.7 - 4.5 G/LB
113
ACCEPTABLE MACRONUTRIENT DISTRIBUTION RANGE FOR CAB INTAKE FOR ADULT
45-65% OF TOTAL CALORIC INTAKE
114
SHOULD CONSTITUTE MAJORITY OF CALORIES B/C OF THEIR NUTRIENT DENSE (PROVIDING B VITAMINS, IRON AND FIBER) NATURE
COMPLEX CARBS (SUCH AS WHOLE GRAINS AND FRESH FRUITS AND VEGGIES)
115
HIGH CARB DIETS INCREASE USE OF WHAT FOR FUEL?
GLYCOGEN
116
HIGH FAT DIET INCREASES USE OF WHAT FOR FUEL ?
FAT
117
HIGH FAT DIET RESULTS IN LOWER WHAT ?
GLYCOGEN SYNTHESIS
118
RECOMMENDED AN INDIVIDUAL CONSUME A HIGH CARB DIET MEAL HOW MANY HOURS BEFORE EXERCISING FOR MORE THAN AN HOUR ?
2-4 HOURS PRIOR
119
RESEARCH RECOMMENDS A CARB INTAKE OF HOW MUCH B/W 1-4 HOURS BEFORE EXERCISE ?
1-4.5 G/KG
120
USED TO INCREASE MUSCLE GLYCOGEN BEFORE AN ENDURANCE EVENT
CARB LOADING (GLYCOGEN SUPERCOMPENSATION)
121
T OR F: FOR EXERCISE LASTING MORE THAN 1 HOUR, CARB FEEDINGS DURING EXERCISE CAN HELP SUPPLY GLUCOSE TO WORKING MUSCLES WHOSE GLYCOGEN STORES ARE DWELLING
TRUE
122
CARB FEEDING DURING EXERCISE CAN HELP MAINTAIN BGL AND INCREASE TIME TO EXHAUSTION BY HOW MUCH ?
20-60 MINS
123
SPORTS BEVERAGES INCLUDING WHAT HELP REPLACE ELECTROLYTES, WHEREAS CARBS PROVIDE ENERGY
POTASSIUM AND SODIUM
124
SPORTS BEVERAGES CONTAINING WHAT % OF CARBS ARE RECOMMENDED FOR EXERCISE LASTING LONGER THAN 1 HOUR ?
6-8% CARBS
125
CONSUMING HOW MUCH CARBS WITHIN 30 MINS OF COMPLETING EXERCISE IS RECOMMENDED TO MAXIMIZE GLYCOGEN REPLENISHMENT
1.5 G/KG
126
DELAYING CARB INTAKE BY EVEN 2 HOURS CAN DECREASE TOTAL MUSCLE GLYCOGEN SYNTHESIS BY WHAT %
66%
127
WHAT SHOULD GENERALLY MAKE UP THE HIGHEST % OF MACRO CALORIES WHEN ONE IS ATTEMPTING FAT LOOS OR MUSCLE GAIN ?
CARBS
128
T OR F: NO NEEDS FOR ONE TO REDUCE CARB % TO LOSE FAT
TRUE
129
DIET THAT IS CENTERED AROUND LOW WHAT MAY BE USEFUL IN PREVENTING OBESITY, CAD, COLON CANCER AND BREAST CANCER
LOW GLYCEMIC INDEX CARB
130
WEIGHT LOSS OR GAIN IS PRIMARILY RELATED TO WHAT, NOT THE MACRO PROFILE OF THE DIET
TOTAL CALORIC INTAKE
131
WT LOSS ON A LOW CARB DIET CAN BE ATTRIBUTED TO WHAT 2 THINGS ?
LOW CALORIC INTAKE AND LOSS OF FAT FREE MASS (FFM)
132
FOR EVERY GRAM OF GLUCOSE TAKEN OUT OF GLYCOGEN IT BRINGS WITH IT HOW MUCH WATER ?
2.7 G OF H2O
133
ONE GRAM OF CARBS YIELDS HOW MANY CALORIES ?
4 CALORIES
