CH9: Basic Nutrition Factors in Health

Question 1

what is the first step for any nutrition coaching?

Answer 1

identify the athletes goals and the coaches goals

Question 2

macronutrients

Answer 2

carbs, protein, fat

Question 3

micronutrients

Answer 3

vitamins and minerals

Question 4

RDA

Answer 4

recommended daily allowance

Question 5

AI

Answer 5

average intake

Question 6

UL

Answer 6

tolerable upper intake level

Question 7

EAR

Answer 7

estimated average requirement

Question 8

what are the factors of protein quality?

Answer 8

amino acid content and protein digestibility

Question 9

plant proteins are more digestible than animal based protein (T/F)

Answer 9

F

Question 10

RDA for protein for men and women 19+?

Answer 10

0.8g of high quality protein per KG of body weight

Question 11

what is the AMDR for protein for children age 1-3?

Answer 11

5-20% of total calories

Question 12

what is the AMDR for protein for 4-18 year olds?

Answer 12

10-30% of total calories

Question 13

what is the AMDR for protein for adults (18+)?

Answer 13

10-35% of total calorie

Question 14

which macronutrient has the greatest thermic effect?

Answer 14

protein

Question 15

what is the optimal ratio of carbohydrates to protein after exercise?

Answer 15

4:1 or 3:1

Question 16

what is the optimal range of protein intake after exercise in grams?

Answer 16

20-48g

Question 17

single molecule carbs (glucose, fructose, galactose)

Answer 17

monosaccharides

Question 18

two simple sugar units joined together (sucrose, lactose, maltose)

Answer 18

disaccharides

Question 19

complex carbohydrates (starch, fiber, glycogen)

Answer 19

polysaccharides

Question 20

what type of fiber decreases the absorption of cholestrerol?

Answer 20

soluble fiber

Question 21

what type of fiber stimulates growth of bacteria in the gut?

Answer 21

prebiotic dietary fibers

Question 22

glycemic index

Answer 22

ranks carbs by how quickly they are digested and absorbed

Question 23

glycemic load

Answer 23

amount of carbohydrates in grams in a portion of food

Question 24

what type of diet (in terms of GI and GL) has shown low inflammatory markers and fewer cardiovascular risk poblems?

Answer 24

low GI, low GL

Question 25

carb recommendations are largely based on what?

Answer 25

the type of training an athlete is doing

Question 26

recommended carbs for aerobic athlete training 90 minutes or more per day

Answer 26

8-10g per KG of body weight

Question 27

recommended carbs for strength, speed, and skill athletes

Answer 27

5-6g per KG of body weight

Question 28

triglycerides

Answer 28

fats and oils

Question 29

how are triglycerides formed?

Answer 29

through the union of glycerol with three fatty acids

Question 30

kcal/g of carbs?

Answer 30

4

Question 31

kcal/g of protein?

Answer 31

4

Question 32

kcal/g of fat?

Answer 32

9

Question 33

why is there no dietary requirement of saturdated fats?

Answer 33

because the body can produce them on its own

Question 34

what are saturated fats saturated with?

Answer 34

hydrogen

Question 35

what 2 polyunsaturated fatty acids are considered essential?

Answer 35

omega 6 and omega 3

Question 36

high levels of what three substances are associated with increased risk of heart disease?

Answer 36

total cholesterol, low density lipoproteins and triglycerides

Question 37

artherogenic

Answer 37

artery clogging

Question 38

difference between LDL and VLDL particles

Answer 38

VLDL is significantly more artherogenic

Question 39

what increases LDL content?

Answer 39

saturated fat, trans fat, weight gain, anorexia

Question 40

what increases VLDL content?

Answer 40

increasing intake of carbohyrdates

Question 41

what increases triglycerides (blood fat)?

Answer 41

high intake of refined carbohydrates, weight gain, excessive alcohol intake, and very low fat diets

Question 42

what is the maximum refined sugar as a percent of total calories that is advised?

Answer 42

10%

Question 43

what is optimal LDL

Answer 43

<100

Question 44

what is high LDL

Answer 44

160-189

Question 45

what is optimal total cholesterol?

Answer 45

<200

Question 46

what is high cholesterol?

Answer 46

>240

Question 47

organic substances needed in small amounts to perform specific metabolic functions

Answer 47

vitamins

Question 48

water soluble vitamins

Answer 48

B and C

Question 49

fat soluble vitamins

Answer 49

A,D,E,K

Question 50

components of enzymes, perform a variety of metalbic functions

Answer 50

minerals

Question 51

what are the two most important minerals when it comes to performance?

Answer 51

iron and calcium

Question 52

anemia

Answer 52

iron deficiency

Question 53

mild dehydration is what % weight loss due to water?

Answer 53

2-3%

Question 54

hyponatremia

Answer 54

blood sodium levels that are dangerously low <130mmol/L

Question 55

recommended mEq of sodium and % carboydrate for a sports drink in hot weather

Answer 55

20-30mEq, 10-20% carb