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NSCA CSCS > CH9: Basic Nutrition Factors in Health > Flashcards

CH9: Basic Nutrition Factors in Health Flashcards

1
Q

what is the first step for any nutrition coaching?

A

identify the athletes goals and the coaches goals

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2
Q

macronutrients

A

carbs, protein, fat

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3
Q

micronutrients

A

vitamins and minerals

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4
Q

RDA

A

recommended daily allowance

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5
Q

AI

A

average intake

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6
Q

UL

A

tolerable upper intake level

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7
Q

EAR

A

estimated average requirement

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8
Q

what are the factors of protein quality?

A

amino acid content and protein digestibility

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9
Q

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

A

F

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10
Q

RDA for protein for men and women 19+?

A

0.8g of high quality protein per KG of body weight

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11
Q

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

A

5-20% of total calories

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12
Q

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

A

10-30% of total calories

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13
Q

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

A

10-35% of total calorie

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14
Q

which macronutrient has the greatest thermic effect?

A

protein

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15
Q

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

A

4:1 or 3:1

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16
Q

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

A

20-48g

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17
Q

single molecule carbs (glucose, fructose, galactose)

A

monosaccharides

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18
Q

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

A

disaccharides

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19
Q

complex carbohydrates (starch, fiber, glycogen)

A

polysaccharides

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20
Q

what type of fiber decreases the absorption of cholestrerol?

A

soluble fiber

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21
Q

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

A

prebiotic dietary fibers

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22
Q

glycemic index

A

ranks carbs by how quickly they are digested and absorbed

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23
Q

glycemic load

A

amount of carbohydrates in grams in a portion of food

24
Q

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

A

low GI, low GL

25
Q

carb recommendations are largely based on what?

A

the type of training an athlete is doing

26
Q

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

A

8-10g per KG of body weight

27
Q

recommended carbs for strength, speed, and skill athletes

A

5-6g per KG of body weight

28
Q

triglycerides

A

fats and oils

29
Q

how are triglycerides formed?

A

through the union of glycerol with three fatty acids

30
Q

kcal/g of carbs?

A

4

31
Q

kcal/g of protein?

A

4

32
Q

kcal/g of fat?

A

9

33
Q

why is there no dietary requirement of saturdated fats?

A

because the body can produce them on its own

34
Q

what are saturated fats saturated with?

A

hydrogen

35
Q

what 2 polyunsaturated fatty acids are considered essential?

A

omega 6 and omega 3

36
Q

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

A

total cholesterol, low density lipoproteins and triglycerides

37
Q

artherogenic

A

artery clogging

38
Q

difference between LDL and VLDL particles

A

VLDL is significantly more artherogenic

39
Q

what increases LDL content?

A

saturated fat, trans fat, weight gain, anorexia

40
Q

what increases VLDL content?

A

increasing intake of carbohyrdates

41
Q

what increases triglycerides (blood fat)?

A

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

42
Q

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

A

10%

43
Q

what is optimal LDL

A

<100

44
Q

what is high LDL

A

160-189

45
Q

what is optimal total cholesterol?

A

<200

46
Q

what is high cholesterol?

A

> 240

47
Q

organic substances needed in small amounts to perform specific metabolic functions

A

vitamins

48
Q

water soluble vitamins

A

B and C

49
Q

fat soluble vitamins

A

A,D,E,K

50
Q

components of enzymes, perform a variety of metalbic functions

A

minerals

51
Q

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

A

iron and calcium

52
Q

anemia

A

iron deficiency

53
Q

mild dehydration is what % weight loss due to water?

A

2-3%

54
Q

hyponatremia

A

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

55
Q

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

A

20-30mEq, 10-20% carb

NSCA CSCS (14 decks)

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