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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
Q

AS FAT % IN DIET INCREASES THAT AMT. OF WHAT DECREASES ?

A

HEAT GIVEN OFF (TEF)

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26
Q

WHAT IS HYPERPHAGIA

A

OVEREATING

27
Q

DIGESTED AND ABSORBED QUITE SLOWLY

28
Q

MAKE UP THE MAJORITY OF DIETARY FATTY ACIDS

A

LONG CHAIN TRIGLYCERIDES (LCT)

29
Q

MORE RAPIDLY ABSORBED AND PROVIDE READILY AVAILABLE CONCENTRATED SOURCE OF ENERGY

A

MEDIUM CHAIN TRIGLYCERIDES (MCT)

30
Q

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

A

MEDIUM CHAIN TRIGLYCERIDES (MCT)

31
Q

CLUSTER OF SYMPTOMS CHARACTERIZED BY OBESITY, INSULIN RESISTANCE, HTN, AND DYSLIPIDEMIA LEADING TO INCREASED RISK OF CVC

A

METABOLIC SYNDROME (SYNDROME X)

32
Q

ASSOCIATED W/ OBESITY (ESPECIALLY ABDOMINAL), A HIGH FAT DIET AND A SEDENTARY LIFESTYLE

A

SYNDROME X

33
Q

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

A

HIGH FREE FATTY ACIDS (FFA) CONCENTRATIONS

34
Q

DURING STATES OF HYPERGLYCEMIA, INSULIN WILL BE ELEVATED, LEADING TO THE CONVERSION OF EXCESS BLOOD SUGAR TO OTHER PRODUCTS SUCH AS WHAT ?

A

GLYCOPROTEINS AND FATTY ACIDS

35
Q

ONE WHO CONSTANTLY EATS, EXCESS CALORIES THAT ARE STORE AS FAT, CAUSING FAT CELLS TO INCREASE IN SIZE CAN POTENTIALLY BECOME WHAT ?

A

INSULIN RESISTANT (IR)

36
Q

IMPAIRED ABILITY OF GLUCOSE TO ENTER MUSCLE CELLS KEEPS GLYCOGEN STORES LOWER WHICH CAN INCREASE WHAT ?

A

APPETITE, MOTIVATING INDIVIDUAL TO EAT MORE, INCREASING FAT STORES AND EXACERBATING IR

37
Q

T OR F: FAT IS PRESENT IN ALL CELLS: HIGH IN EPITHELIAL AND MUSCLE TISSUE LOW IN ADIPOSE AND NERVE TISSUE

A

FALSE; HIGH IN ADIPOSE AND NERVE TISSUE

LOW IN EPITHELIAL AND MUSCLE TISSUE

38
Q

SEDENTARY MEN AND WOMEN SHOULD CONSUME ON AVERAGE HOW MUCH WATER ?

A

3.0 L (APPROX 13 CUPS) AND 2.2 L (APPROX. 9 CUPS) OF WATER PER DAY

39
Q

INDIVIDUALS IN FAT LOSS PROGRAM SHOULD DRINK HOW MUCH ADDITIONAL WATER?

A

8 OUNCES OF WATER FOR EVERY 25 LBS ABOVE THEIR IDEAL WT

40
Q

CONSTITUTES APPROX. 60% OF ADULT HUMAN BODY WT

41
Q

BENEFITS OF CONSUMING ADEQUATE AMTS. OF WATER

A
  • 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
Q

FLUID LOSS OF EVEN WHAT % OF BODY WT WILL ADVERSELY AFFECT CIRCULATORY FUNCTIONS AND DECREASE PERFORMANCE LEVELS

43
Q

GOOD WAY TO KEEP TRACK OF HOW MUCH WATER ONE NEEDS TO DRINK

A

FIRST DETERMINE AVERAGE DAILY WT

44
Q

EUHYDRATED IS WHAT ?

A

NORMAL STATE

45
Q

CONSUME HOW MANY OUNCES OF FLUID 2 HOURS BEFORE EXERCISE ?

A

14 - 22 OUNCES (1.75 - 2.75 CUPS)

46
Q

DRINKS 6 -12 OUNCES OF FLUID FOR HOW MANY MINUTES OF EXERCISE ?

A

EVERY 15-20 MINS OF EXERCISE

47
Q

T OR F: FLUIDS SHOULD BE WARM B/C OF MORE RAPID GASTRIC EMPTYING

A

FALSE; WARM

48
Q

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

A

16 - 24 OUNCES OF FLUID

49
Q

FOR FAT LOSS ONE SHOULD CONSUME LESS THAN WHAT % OF CALORIES FROM SATURATED FAT ?

50
Q

FOR FAT LOSS, HOW MANY MEALS SHOULD YOU CONSUME A DAY ?

51
Q

FOR FAT LOSS, HOW MUCH WATER SHOULD YOU CONSUME

A

PLENTY; MIN. OF 9-13 CUPS/DAY

52
Q

FOR LEAN BODY MASS GAIN, YOU SHOULD CONSUME 4-6 MEALS A DAY B/C INSULIN RESPONSE TO A MEAL STIMULATES WHAT ?

A

PROTEIN SYNTHESIS

53
Q

INGESTION OF PROTEIN AND CARBS W/ IN HOW MANY MINS OF WORKOUT WILL INCREASE RECOVERY AND PROTEIN SYNTHESIS, MAXIMIZING GAINS

A

W/IN 90 MINS

54
Q

CARBS THAT ARE MODERATE TO LOW GLYCEMIC FOOD AND HIGH IN FIBER CAN HELP WITH WHAT ?

A

BLOOD SUGAR REGULATION
SATIETY
ENERGY BALANCE INDIRECTLY

55
Q

CALORIES THAT ARE NOT USED FOR ENERGY PRODUCTION ARE STORED AS WHAT ?

56
Q

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

57
Q

WHAT IS OUTSIDE PTS SCOPE OF PRACTICE ACCORDING TO CODE OF PROFESSIONAL CONDUCT ?

A

PROVIDE NUTRITIONAL COUNSELING FOR CLIENT WHO EXHIBITS SIGNS OF AN EATING DISORDER

58
Q

AN EFFECT OF DEHYDRATION

A

INCREASE HR

59
Q

PROFESSION THAT REQUIRES SUPERVISED PRACTICE PROGRAM

A

REGISTERED DIETITIAN

60
Q

AN ACTION W/IN PTS SCOPE OF PRACTICE REGARDING CLIENTS NUTRITION

A

DISCUSS FOOD PREP METHODS

61
Q

A CLIENT SHOULD CONSUME 1.5G/KG OF CARBS TO MAXIMIZE GLYCOGEN REPLENISHMENT AFTER EXERCISE W/IN HOW MANY MINS ?

62
Q

WHEN TRYING TO INCREASE LEAN BODY MASS, HIGHEST % OF CALORIC INTAKE SHOULD COME FROM WHAT ?

63
Q

EFFECTS OF DEHYDRATION

A 
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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