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NASM CPT > Chap 9: Nutriton > Flashcards

Chap 9: Nutriton Flashcards

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1
Q

Macronutrients

A

Food substances required in large amounts to supply energy; include protein, carbs, and fat

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2
Q

Micronutrients

A

Vits, minerals, and phytonutrients. These are non energy yielding nutrients that have important regulatory functions in metabolic pathways

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3
Q

Vitamins

A

Group of organic compounds required in small quantities in the diet to support growth and metabolic processes.

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4
Q

Minerals

A

Inorganic, natural substances, some of which are essential in human nutrition. There are two kinds of minerals: major minerals (aka macro minerals) and trace minerals.

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5
Q

How much energy per gram for protein and carbs?

A

4 calories

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6
Q

How much energy per gram for lipid?

A

9 calories

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7
Q

How much energy per gram for alcohol?

A

7 calories

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8
Q

Protein

A

Amino acids linked by peptide bonds; the building blocks of body tissues.

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9
Q

Amino acids

A

Organic building blocks of proteins containing both a carboxyl and an amino group.

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10
Q

Peptide bond

A

A chemical bond that connects two amino acids

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11
Q

Essential amino acid (EAA)

A

Amino acid that must be obtained through the diet as the body does not make it; there are nine essential amino acids.

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12
Q

Substrates

A

Intermediate forms of nutrients used in metabolic reactions to create adenosine triphosphate.

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13
Q

Protein turnover

A

A process in which the body breaks down existing proteins and recycles the component amino acids for incorporation into new proteins or other nitrogen-containing compounds.

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14
Q

Amino acids are often thought of as the building blocks of protein because?

A

They are required to both synthesize and repair proteins in our body

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15
Q

How many amino acids are there? How many essential?
How many non-essential?

A

20 amino acids
9 essential
11 non-essential (these can be made in the body as long as there are adequate essential amino acids and substrates for their synthesis.

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16
Q

Complete protein

A

A protien source that provides all essential amino acids

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17
Q

Incomplete protein

A

A protein that lacks one or more of the amino acids required to build cells.

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18
Q

Some amino acids can become conditionally essential under certain circumstances, such as growth, high-volume training, and illness/injury. Arginine and histidine can become conditionally essential during? Glutamine may become conditionally essential in circumstances that?

A

high volume-training or metabolic stress

Involve issues in the gastrointestinal tract.

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19
Q

What are the 9 essential amino acids?

A

leucine
isoleucine
valine
methionine
Phenylalanine
Threonine
Tryptophan
Lysine
Histidine

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20
Q

What are the branched amino acids?

A

leucine
Isoleucine
Valine

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21
Q

What are the amino acids that become conditionally essential under certain circumstances?

A

Histidine
Arginine
Glutamine

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22
Q

What are no animal sources of complete proteins?

A

Soy
Hemp
Quinoa
Buckwheat

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23
Q

Omnivorous diet

A

A diet that consists of both animals and plants

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24
Q

Mutual supplementation

A

Combination of two incomplete protein sources that together provide all of the essential amino acids.

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25
Q

Protein quality

A

Refers to the amino acid profile and the digestibility of a protein source

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26
Q

Low biological value (LBV) proteins

A

Foods missing one or more of the essential amino acids.

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27
Q

High biological value (HBV) proteins

A

Foods containing all the essential amino acids

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28
Q

Protein efficiency ratio (PER)

A

A measure of assessing proteins, based on the amount of weight gained by a test subject divided by the amount of intake of a protein food.

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29
Q

Biological value (BV)

A

A reference amount used to describe the extent to which the amino acids in a protein source are absorbed.

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30
Q

Protein digestibility-corrected amino acid score (PDCAAS)

A

A measure of evaluating a protein source based on the composition of amino acids and it’s digestibility.

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31
Q

Net protein utilization (NPU)

A

The ratio of amino acid mass turned into proteins compared to the total amino acid mass consumed in the diet.

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32
Q

To obtain amino acids from dietary protein, it must be broken smaller molecules:

A

Single amino acids
Dipeptides
Tripeptides

*this process takes place in the gastrointestinal tract. When a source of protein is consumed, hydrochloric acid in the stomach denatures its, which means the secondary and tertiary structures are unraveled to expose the primary structure of the protein.

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33
Q

Enterocyte

A

Intestinal cells that absorb nutrients

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34
Q

Gluconeogenesis

A

The formation of glucose from non carbohydrate sources (proteins and fats)

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35
Q

Recommended dietary allowance (RDA)

A

The recommended amount of a nutrient that meets the needs of most healthy individuals within specific age and gender groups.

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36
Q

Negative energy balance

A

When calorie intake is lower than the number of calories expended.

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37
Q

Acceptable macronutrient distribution range (AMDR)

A

Ranges of intake for nutrients that are estimated to meet the needs of 97-98% of the population and that are associated with a reduced risk of chronic disease. aMDRs are established by the national academy of medicine.

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38
Q

What happens if an individual does not meet his/her calorie needs for energy?

A

Dietary protein/and or protein from bodily tissue may be used to meet this need.

Amino acids from proteins are deaminated ( I.e. nitrogen component is removed), and the carbon, oxygen and hydrogen components are metabolized to meet energy needs.
The deaminated nitrogen component is incorporated into urea by the liver and then excreted by the kidneys in urine.

Some amino acids, such as alanine and glutamine, may also be used to create glucose through a process called Gluconeogenesis

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39
Q

What is the recommended dietary allowance (RDA) for protein?

A

.8 g/kg of body weight. This is considered to be a minimum amount of protein required to maintain nitrogen balance in the body or to offset nitrogen losses that are a result of normal metabolic processes.

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40
Q

How much protein should a strength/resistance trained athlete consume?

A

1.6-1.7 g/kg of body weight

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41
Q

How much protein should endurance athletes consume?

A

1.2-1.4 g/kg of body weight

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42
Q

How much protein should most exercising inds (to build muscle and maintain muscle mass)?

A

1.4g-2.0 g/kg of body weight

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43
Q

Thermic effect of food (TEF)

A

The energy required to digest, absorb, and process nutrients that are consumed.

44
Q

Carbohydrates

A

Compounds composed of carbon, hydrogen, and oxygen molecules that include simple sugars, complex carbohydrates, glycogen, and fiber.

45
Q

Simple sugars

A

Include the monosaccharides and disachharides; easily absorbed into the bloodstream.

46
Q

Monosaccharides

A

Simplest form of carbohydrate; single sugar molecules (e.g. glucose)

47
Q

Disaccharides

A

Two monosaccharides joined together to form a simple sugar. The three disaccharides of nutritional importance include lactose, sucrose, and maltose.

48
Q

Carbohydrates are generally categorized into one of the following groups:

A
  1. Simple sugars
  2. Complex carbs
  3. Glycogen
  4. Fiber
49
Q

Monosaccharides consist of:

A

Glucose (fruit, simple syrup)
Fructose (fruit, part of table sugar (sucrose))
Galactose (milk/dairy)

50
Q

Disaccharides consist of:

A

Sucrose (glucose+fructose) [found in table sugar]

Maltose (glucose+glucose) [found in initial product of starch digestion]

lactose (glucose + galactose) [found in milk/dairy].

51
Q

What are the three examples of Polysaccharides?

A

Starch (storage form of all carbohydrates in plants. Exp: include grains, potatoes, fruit, veggies, nuts and seeds)

Glycogen (storage form of carbohydrates in humans and animals. It is stored in the liver and muscle tissue.)

Fiber (plant-derived food ((also known as roughage)) that cannot be completely broken down by the digestive system. Fiber provides several health benefits and includes two types: solvable and unsolvable.)

52
Q

Polysaccharides

A

A type of carbohydrate composed of long chains of glucose units; starch and glycogen are examples of polysaccharides.

53
Q

Starch

A

Storage form of carbohydrate in plants

54
Q

Glycogen

A

Glucose that is deposited and stored in bodily tissues, such as the liver and muscle cells; the storage form of carbohydrate.

55
Q

Adipose tissue

A

An alternative term for fat, used primarily to store energy.

56
Q

Complex carbohydrates

A

Polysaccharides; long chains of simple sugars. Examples include whole grains, legumes, and vegetables.

57
Q

Glycemic index (GI)

A

Number (0-100) assigned to a food source that represents the rise in blood sugar after consuming the food.

58
Q

Glycemic load (GL)

A

Similar to glycemic index but takes into account the amount t of food (carbs) eaten.

59
Q

What is considered low GI?

A

55 or less

60
Q

What is considered Medium GI?

A

56-69

61
Q

What is considered high GI?

A

70 or above

62
Q

The AMDR suggests how many calories from carbs in one’s diet?

A

45-65%, minimum of 130 daily grams of intake based on a 2000 calorie diet.

63
Q

How many carbs per day is recommended for someone who works out lightly?

A

3-5 g/kg of body weight

64
Q

How many carbs recommended per day for someone who works out moderately intense exercise? (1-2 hours per day 5-6 days per week)

A

5-7 g/kg of body weight

65
Q

How many carbs recommended for someone who works out moderately high-intensity endurance exercise (1-3 hrs per day; 5-6 days per week) ?

A

6-10 g/kg of body weight.

66
Q

How many carbs recommended for someone who works out moderate to high-intensity: (> 3 hrs per day; 2 sessions per day; 5-6 days per week)

A

8-10 g/kg of body weight
8-12 g/kg of body weight (ultra-endurance)

67
Q

During short, high intensity anaerobic exercise, the primary fuel source for the activity is?

A

Carbohydrate - muscle glycogen and the oxidation of some plasma glucose

68
Q

During longer, lower-intensity aerobic and endurance activities what is the primary fuel source?

A

Muscle glycogen meets approximately half of the body’s energy needs, and remainder is provided via a combination of free fatty acids, intramuscular triglycerides and glucose.

69
Q

Muscle protein synthesis

A

Process by which new muscle proteins are formed and a muscle grows or repairs at the molecular level.

70
Q

What term describes the measure of how quickly a carbohydrate will raise an individual’s glucose levels when consumed in its own, irrespective of the amount eaten?

A

Glycemic index

71
Q

Lipids

A

Group of fats/fatty acids and their derivatives, including triglycerides, phospholipids, and sterols.

72
Q

Triglycerides

A

The chemical of substrate form in which most fat exists in food as well as in the body.

Description:
Glycerol backbone with three fatty acid chains

Food sources/found in:

Solid fats (animal and plant sources) and oils

73
Q

Phospholipids

A

Type of lipid (fat) comprised of glycerol, two fatty acid chains, and a phosphate group.

Description: glycerol back bone with two fatty acid change in a phosphate molecule. 

Important component of cell membrane structures in the body

Food sources/found in:

Egg yolks, lean meats, fish, poultry, soy beans, grains, seeds, cell membranes (A thin layer that surrounds living cells)

74
Q

Sterols

A

A group of lipids with a ringlike structure. Cholesterol is a type of sterol.

Description: ring like structure of carbon and hydrogen atoms.

Precursored to many hormones (estrogen, testosterone, androgen), bile and vitamin D synthesis in the body

Part of the cell membrane structure

Food sources/found in:

Dietary cholesterol in animal fats (meat, poultry, fish, shellfish, egg yolks)

Cholesterol produced by the liver

Plant sterols (cholesterol in plants)

Cell membranes

75
Q

Unsaturated fats

A

Fatty acids with one or more points of unsaturation (double bond) in their chemical structure

76
Q

Saturated fat

A

A type of triglyceride; Chemical structure has no double bonds (points of unsaturation) usually solid at room temperature. Examples: butter, lard, whole milk, beef, processed meats and tropical oils. 

Health benefit:
*Exact health benefits remain unclear.
* General recommendations advise limiting access saturated fat in the diet

Food sources:
Animal fats, full fat dairy, coconut oil palm oil

77
Q

Monounsaturated fats

A

Role/health benefit:

*Heart healthy
* notably high in the Mediterranean diet

Food sources:
*olives,olive oil
*canola oil
* avocado
*peanuts



78
Q

Polyunsaturated fats:omega-3
-eicosapentanoic acid (EPA)
-docosahexanoic acid (DHA)
-alpha linolenic acid (ALA)

A

Role/health benefit:

*Heart healthy
*Lower triglycerides
* associated with improvements in high density lipoprotein (HDL)cholesterol levels
*reduced inflammation
* associated with improved cognitive function
* Associated with a reduced risk of dementia

Food sources:

*Fatty fish (EPA and DHA) salmon, tuna, sardines, mackerel,
* Walnuts, flaxseed, Chia seeds (ALA)
* fortified milk, fortified eggs (DHA)
* dairy from grass fed cows (DHA, ALA)
* Green vegetables (ALA)

79
Q

Polyunsaturated fats: omega 6

A

Role/health benefit:

Essential for normal growth and development.

Food sources:
Vegetable oils, nuts and seeds

80
Q

Trans fat

A

Role/health benefit:

  • Artificial/added trans fat increase LDL cholesterol and lower HDL cholesterol. They are also associated with increased inflammation and heart disease
  • naturally occurring trans fats are less harmful than artificial trans fats

Food source: * Artificial/added trans fats are in partially hydrogenated oils and processed foods that contain these oils.

  • naturally occurring trans fats are found in animal fats and dairy
81
Q

Pancreatic enzymes

A

Digestive enzymes produced by the body to help digest fats, starches, and proteins

82
Q

Lingual lipase

A

An enzyme in saliva that begins the process of lipid digestion in the mouth.

83
Q

Lipase

A

Enzyme that digests lipids

84
Q

Chylomicrons

A

Molecules of fat that contain triglycerides, phospholipids, cholesterol, fat-soluble vitamins, and protein. They are formed by intestinal cells after digestion of lipid-containing foods.

85
Q

Lipoprotein

A

A group of soluble protiens that combine with a transport fat or other lipids in the blood plasma.

86
Q

Lipoprotein lipase (LPL)

A

An enzyme that breaks down triglycerides into fatty acids

87
Q

Metabolites

A

The formation of a substance required for metabolism

88
Q

What is the AMDR for dietary fat?

A

20%-35% if total calories.

89
Q

Metabolism

A

All of the chemical reactions that occur in the body to maintain itself.

90
Q

Major minerals

A

Minerals present in the body in larger amounts. These consist of calcium phosphorus by Neil Young sodium potassium chloride and sulfur.

91
Q

Trace minerals

A

Minerals present in small amounts in the body. They include iron zinc copper selenium iodine maganese, Chromium, fluoride, and Molybdenum 

92
Q

What is the recommended fluid intake for men and woman?

A

Men (15.5 cups/124 ounces/ 3.7 liters)

Woman (11.5 cups/92 ounces/2.7 liters)

93
Q

Basal metabolic rate (BMR)

A

The amount of energy required to maintain the body at rest

94
Q

Endocrine (hormonal) disorders

A

When the body produces too little or too much of an endocrine hormone

95
Q

First law of thermodynamics

A

Energy cannot be created or destroyed but merely converted from one form to another.

96
Q

Satiating

A

Satisfying; feeling of fullness

97
Q

Total daily energy expenditure (TDEE)

A

The total amount of energy expended in one day.

98
Q

Peptide YY

A

Called peptide tyrosine and is a peptide that is released in the colon during feeding.

99
Q

Ghrelin

A

The hungry hormone that stimulates appetite.

100
Q

Hypothyroidism

A

Low activity of the thyroid gland that can disrupt heart rate, body temp, and metabolism.

101
Q

Cushing’s syndrome

A

A hormone disorder that causes abnormally high levels of cortisol in the body.

102
Q

Polycystic ovarian syndrome (PCOS)

A

A hormone disorder that occurs in women is childbearing age that causes irregular periods, excess levels of the male hormone androgen, small cysts of the outer edges of the ovaries, and obesity.

103
Q

Nonexercise activity thermogenesis (NEAT)

A

Energy expenditure through daily activities outside of structured exercise, such as walking, completing household chores, and taking the stairs.

104
Q

Exercise activity thermogenesis (EAT)

A

The calories expended through structured exercise or training

105
Q

Adaptive thermogenesis

A

Metabolic adaptations and changes in energy expenditure as a result of changes in energy intake.

106
Q

What term is used to describe metabolic adaptations and changes in energy expenditure as a result of changes in energy intake?

A

Adaptive thermogenesis (AT)

NASM CPT (19 decks)

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