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NASM CPT EXAM STUDY GUIDE > CH.17 NUTRITION PT.2 > Flashcards

CH.17 NUTRITION PT.2 Flashcards

1
Q

GROUP OF COMPOUNDS THAT INCLUDES TRIGLYCERIDES (FATS AND OILS), PHOSPHOLIPIDS AND STEROLS

A

LIPIDS

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2
Q

LIPIDS CONTAINED IN FOOD

A

95% FATS AND OILS

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3
Q

3 FATTY ACIDS ATTACHED TO A GLYCEROL BACKBONE

A

TRIGLYCERIDE

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4
Q

FATTY ACIDS MAY BE WHAT ?

A

SATURATED ON UNSATURATED

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5
Q

FATTY ACID THAT HAS ONE DOUBLE BOND IN ITS CARBON CHAIN

A

MONOUNSATURATED FATTY ACID

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6
Q

FATTY ACID WITH MORE THAN ONE POINT ON UNSATURATION

A

POLYUNSATURATED FATTY ACID

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7
Q

PROVIDE IMPORTANT ESSENTIAL FATTY ACIDS (OR FATS THAT CANNOT BE MANUFACTURED BY BODY BUT ARE ESSENTIAL FOR PROPER HEALTH AND FUNCTIONING)

A

POLYUNSATURATED FATTY ACIDS

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8
Q

RISK FACTOR FOR HEART DISEASE B/C THEY RAISE BAD CHOLESTEROL LEVELS (LOW DENSITY LIPOPROTEINS; LDL)

A

SATURATED FATTY ACIDS

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9
Q

ASSOCIATED WITH INCREASE IN GOOD CHOLESTEROL (HIGH DENSITY LIPOPROTEINS; HDL) AND ARE ASSOCIATED W/ DECREASED RISK OF HEART DISEASE

A

UNSATURATED FATS

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10
Q

CONSIDERED TO HAVE FAVORABLE EFFECTS ON BLOOD LIPID PROFILES AND MAY PLAY A ROLE IN TREATMENT AND PREVENTION OF HEART DISEASE, HTN, ARTHRITIS AND CANCER

A

MONOUNSATURATED FATTY ACIDS (FOUND IN OLIVE AND CANOLA OILS)
POLYUNSATURATED FATTY ACIDS (OMEGA 3 FOUND IN COLD WATER FISH;SALMON)

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11
Q

PROCESS OF ADDING HYDROGEN TO UNSATURATED FATTY ACIDS TO MAKE THEM HARDER AT ROOM TEMP AND INCREASE FOOD SHELF LIFE; SEEN IN TRANS FATTY ACIDS

A

HYDROGENATION

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12
Q

SHOWN TO INCREASE LDL CHOLESTEROL AND DECREASE HDL, MUCH LIKE SATURATED FATS

A

TRANS FATTY ACIDS

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13
Q

MOST CONCENTRATED SOURCE OF ENERGY IN THE DIET

A

LIPIDS (FATS)

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14
Q

ONE GRAM OF FAT YIELDS HOW MANY CALORIES WHEN OXIDIZED ?

A

APPROX. 9 CALORIES

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15
Q

FATS ACT AS CARRIERS FOR WHAT FAT SOLUBLE VITAMINS ?

A

A, D, E, AND K

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16
Q

T OR F: FATS ARE IMPORTANT FOR THE CONVERSION OF CAROTENE TO VITAMIN A

A

TRUE

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17
Q

FATS ARE INVOLVED IN WHAT ?

A
  • CELL MEMBRANE STRUCTURE AND FUNCTION
  • PRECURSOR TO HORMONES
  • CELL SIGNALS
  • REGULATION & EXCRETION OF NUTRIENTS IN CELLS
  • INSULATE BODY FROM ENV’T TEMPS
  • PROLONG DIGESTIVE PROCESS
  • INITIATE RELEASE OF HORMONE CHOLECYSTOKININ (CCK) WHICH CONTRIBUTES TO SATIETY
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18
Q

FATS HELP PROLONG DIGESTIVE PROCESS BY SLOWING STOMACHS SECRETIONS OF WHAT, CREATING A LONGER LASTING SENSATION OF FULLNESS ?

A

HYDROCHLORIC ACID

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19
Q

IN THE INTESTINE, FAT INTERACTS W/ WHAT TO BECOME EMULSIFIED SO PANCREATIC ENZYMES CAN BREAK TRIGLYCERIDES DOWN INTO FATTY ACIDS AND A MONOGLYCERIDE

A

BILE

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20
Q

THROUGHOUT THE DYA TRIGLYCERIDES ARE CONSTANTLY CYCLED IN AND OUT OF TISSUES INCLUDING WHAT ?

A

MUSCLES, ORGANS AND ADIPOSE

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21
Q

ACCEPTABLE MACRO DISTRIBUTION RANGE FOR FAT INTAKE FOR AN ADULT

A

20-35% TOTAL CALORIES FROM FAT INTAKE

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22
Q

ATHLETES ARE RECOMMENDED TO CONSUME WHAT % OF TOTAL CALORIES FROM FAT ?

A

20-25%

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23
Q

DIETS HIGH ON WHAT ARE NOT CONDUCIVE TO SUCCESSFUL WT LOSS OR MAINTENANCE AND APPEAR TO INCREASE EASE W/ WHICH BODY CONVERTS INGESTED CALORIES TO BODY FAT

A

HIGH FAT DIETS

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24
Q

WHAT HAS LOWER THERMIC EFFECT THAN OTHER MACROS ?

A

FAT

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25
AS FAT % IN DIET INCREASES THAT AMT. OF WHAT DECREASES ?
HEAT GIVEN OFF (TEF)
26
WHAT IS HYPERPHAGIA
OVEREATING
27
DIGESTED AND ABSORBED QUITE SLOWLY
FAT
28
MAKE UP THE MAJORITY OF DIETARY FATTY ACIDS
LONG CHAIN TRIGLYCERIDES (LCT)
29
MORE RAPIDLY ABSORBED AND PROVIDE READILY AVAILABLE CONCENTRATED SOURCE OF ENERGY
MEDIUM CHAIN TRIGLYCERIDES (MCT)
30
COULD BENEFIT ENDURANCE PERFORMANCE BY SUPPLYING AN EXOGENOUS ENERGY SOURCE IN ADDITION TO CARB DURING EXERCISE AND INCREASE PLASMA FREE FATTY ACIDS (FFA), SPARING MUSCLE GLYCOGEN
MEDIUM CHAIN TRIGLYCERIDES (MCT)
31
CLUSTER OF SYMPTOMS CHARACTERIZED BY OBESITY, INSULIN RESISTANCE, HTN, AND DYSLIPIDEMIA LEADING TO INCREASED RISK OF CVC
METABOLIC SYNDROME (SYNDROME X)
32
ASSOCIATED W/ OBESITY (ESPECIALLY ABDOMINAL), A HIGH FAT DIET AND A SEDENTARY LIFESTYLE
SYNDROME X
33
IN THE PRESENCE OF HIGH CONCENTRATIONS OF WHAT, THE BODY WILL FAVOR THEIR USE AS ENERGY, DECREASING GLUCOSE OXIDATION AND GLYCOGEN SYNTHESIS AND INHIBITING GLUCOSE TRANSPORT, RESULTING IN HIGH BGL
HIGH FREE FATTY ACIDS (FFA) CONCENTRATIONS
34
DURING STATES OF HYPERGLYCEMIA, INSULIN WILL BE ELEVATED, LEADING TO THE CONVERSION OF EXCESS BLOOD SUGAR TO OTHER PRODUCTS SUCH AS WHAT ?
GLYCOPROTEINS AND FATTY ACIDS
35
ONE WHO CONSTANTLY EATS, EXCESS CALORIES THAT ARE STORE AS FAT, CAUSING FAT CELLS TO INCREASE IN SIZE CAN POTENTIALLY BECOME WHAT ?
INSULIN RESISTANT (IR)
36
IMPAIRED ABILITY OF GLUCOSE TO ENTER MUSCLE CELLS KEEPS GLYCOGEN STORES LOWER WHICH CAN INCREASE WHAT ?
APPETITE, MOTIVATING INDIVIDUAL TO EAT MORE, INCREASING FAT STORES AND EXACERBATING IR
37
T OR F: FAT IS PRESENT IN ALL CELLS: HIGH IN EPITHELIAL AND MUSCLE TISSUE LOW IN ADIPOSE AND NERVE TISSUE
FALSE; HIGH IN ADIPOSE AND NERVE TISSUE | LOW IN EPITHELIAL AND MUSCLE TISSUE
38
SEDENTARY MEN AND WOMEN SHOULD CONSUME ON AVERAGE HOW MUCH WATER ?
3.0 L (APPROX 13 CUPS) AND 2.2 L (APPROX. 9 CUPS) OF WATER PER DAY
39
INDIVIDUALS IN FAT LOSS PROGRAM SHOULD DRINK HOW MUCH ADDITIONAL WATER?
8 OUNCES OF WATER FOR EVERY 25 LBS ABOVE THEIR IDEAL WT
40
CONSTITUTES APPROX. 60% OF ADULT HUMAN BODY WT
WATER
41
BENEFITS OF CONSUMING ADEQUATE AMTS. OF WATER
- ENDOCRINE GLAND FUNCTION - FLUID RETENTION - LIVER FUNCTIONS, FAT USED FOR ENERGY - NATURAL THIRST - METABOLIC FUNCTIONS - NUTRIENTS DISTRIBUTION IN BODY - BODY TEMP. REGULATIONS - BLOOD VOLUME MAINTAINED
42
FLUID LOSS OF EVEN WHAT % OF BODY WT WILL ADVERSELY AFFECT CIRCULATORY FUNCTIONS AND DECREASE PERFORMANCE LEVELS
2%
43
GOOD WAY TO KEEP TRACK OF HOW MUCH WATER ONE NEEDS TO DRINK
FIRST DETERMINE AVERAGE DAILY WT
44
EUHYDRATED IS WHAT ?
NORMAL STATE
45
CONSUME HOW MANY OUNCES OF FLUID 2 HOURS BEFORE EXERCISE ?
14 - 22 OUNCES (1.75 - 2.75 CUPS)
46
DRINKS 6 -12 OUNCES OF FLUID FOR HOW MANY MINUTES OF EXERCISE ?
EVERY 15-20 MINS OF EXERCISE
47
T OR F: FLUIDS SHOULD BE WARM B/C OF MORE RAPID GASTRIC EMPTYING
FALSE; WARM
48
INGEST HOW MANY OUNCES OF FLUID FOR EVERY LB OF BODY WT LOST AFTER AN EXERCISE BOUT, ESPECIALLY IF RAPID HYDRATION IS NECESSARY, AS IN TWICE A DAY TRAINING
16 - 24 OUNCES OF FLUID
49
FOR FAT LOSS ONE SHOULD CONSUME LESS THAN WHAT % OF CALORIES FROM SATURATED FAT ?
10%
50
FOR FAT LOSS, HOW MANY MEALS SHOULD YOU CONSUME A DAY ?
4-6
51
FOR FAT LOSS, HOW MUCH WATER SHOULD YOU CONSUME
PLENTY; MIN. OF 9-13 CUPS/DAY
52
FOR LEAN BODY MASS GAIN, YOU SHOULD CONSUME 4-6 MEALS A DAY B/C INSULIN RESPONSE TO A MEAL STIMULATES WHAT ?
PROTEIN SYNTHESIS
53
INGESTION OF PROTEIN AND CARBS W/ IN HOW MANY MINS OF WORKOUT WILL INCREASE RECOVERY AND PROTEIN SYNTHESIS, MAXIMIZING GAINS
W/IN 90 MINS
54
CARBS THAT ARE MODERATE TO LOW GLYCEMIC FOOD AND HIGH IN FIBER CAN HELP WITH WHAT ?
BLOOD SUGAR REGULATION SATIETY ENERGY BALANCE INDIRECTLY
55
CALORIES THAT ARE NOT USED FOR ENERGY PRODUCTION ARE STORED AS WHAT ?
FAT
56
T OR F: APPROX. 3500 CALORIES EQUALS A LB OF BODY FAT, SO TO LOSE 1-2 LBS/WEEK, A CLIENT MUST MAINTAIN AN AVERAGE CALORIC DEFICIT OF 500-1000 CALORIES PER DAY
TRUE
57
WHAT IS OUTSIDE PTS SCOPE OF PRACTICE ACCORDING TO CODE OF PROFESSIONAL CONDUCT ?
PROVIDE NUTRITIONAL COUNSELING FOR CLIENT WHO EXHIBITS SIGNS OF AN EATING DISORDER
58
AN EFFECT OF DEHYDRATION
INCREASE HR
59
PROFESSION THAT REQUIRES SUPERVISED PRACTICE PROGRAM
REGISTERED DIETITIAN
60
AN ACTION W/IN PTS SCOPE OF PRACTICE REGARDING CLIENTS NUTRITION
DISCUSS FOOD PREP METHODS
61
A CLIENT SHOULD CONSUME 1.5G/KG OF CARBS TO MAXIMIZE GLYCOGEN REPLENISHMENT AFTER EXERCISE W/IN HOW MANY MINS ?
30 MINS
62
WHEN TRYING TO INCREASE LEAN BODY MASS, HIGHEST % OF CALORIC INTAKE SHOULD COME FROM WHAT ?
CARBS
63
EFFECTS OF DEHYDRATION
``` DECREASE - BLOOD VOLUME - PERFORMANCE - BP SWEAT RATE - CARDIAC OUTPUT BLOOD FLOW TO SKIN ``` INCREASE: - HR - SODIUM RETENTION - PERCEIVED EXERTION - USE OF MUSCLE GLYCOGEN - CORE TEMP

NASM CPT EXAM STUDY GUIDE (27 decks)

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