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AFAA Group Fitness Instructor Course (2022) > Chapter 13 - Nutrition > Flashcards

Chapter 13 - Nutrition Flashcards

1
Q

Estimated Average Requirement (EAR)

A

Average daily nutrient intake level estimated to meet the requirement of 1/2 the healthy individuals who are in a certain life stage and gender group

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2
Q

Recommended Dietary Allowance (RDA)

A

Average daily nutrient intake needed to meet the the nutrient requirements of nearly all (97-98%) healthy individuals who are in a particular life stage & gender group

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3
Q

Adequate Intake (AI)

A

A recommended average daily nutrient intake level, based on observed (or experimentally determined) estimates of nutrient intake. This intake is assumed to be adequate for a group(s) of healthy people. This measure is used when RDA can’t be determined

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4
Q

Tolerable Upper Intake Level (UL)

A

Highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group. As intake increases above UL the potential risk of adverse health effects increases.

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5
Q

Purpose of Dietary Guidelines

A
  • to encourage most Americans to eat less calories, be more active, and make healthier food choices
  • these are general guidelines and don’t provide info on specific requirements for each nutrient. Dietary Reference intake values provide that info.
  • info on food labels can assist people in meal planning and making better food choices
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6
Q

Dietary Reference Intake

A

Dietary standards used to plan/evaluate diets

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7
Q

Macronutrients

A

Nutrients that provide the body’s energy & mass
-include carbs, fats, & proteins

see charts on pages 242-243 for macro intake recommendations

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8
Q

Kilocalorie (kcals)

A

unit of energy = 1000 calories

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9
Q

Carbohydrates

A

made up of carbon & water; are charactarized as simple or complex based on the carbon-water units they contain
4 calories/gram
- complex: more than 10 carbon-water units
-simple: disaccharides: table sugar, milk, sweet potatoes
monosaccharides: glucose, fructose, galactose
- contain fiber & starch found in whole grains and veggies
- body stores small amounts of carbs in the liver & skeletal muscles as glycogen
- liver glycogen helps maintain blood glucose (supplies energy to the body — fuels brain, other body cells that can’t use fat as fuel
-they fuel body before, during, & after exercise

see chart on page 243 fro complete list of carbohydrate sources

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10
Q

blood glucose

A

sugar transported to the body to supply energy to the body’s cells ( brain, others that can’t use body fat as fuel)

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11
Q

Recommended Carb Intake

A

45-65%of total calories from carbs (primarily complex carbs)

  • those who exercise may need more carbs than those who are sedentary
  • complex carbs can be found in milk, & nearly all plant foods
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12
Q

Nutrient Density

A

Nutrient content of a food relative to it’s calorie content

see page 244 for nutrient density chart

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13
Q

Fats (aka lipids)

A

group of compounds that include triglycerides (fats & oils), phospholipids and sterols

  • 9 calories/gram
  • insoluble in water
  • fats are stored in the body mostly as triglycerides
  • provide over 2x as much energy as carbs; one lb of fat = 3500 calories
  • carbon chains linked together
  • classified based on saturation (extent to which all carbons-hydrogen bonds are filled)
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14
Q

Saturated Fat

A

Chains of carbons bonded to all of the hydrogen atoms it can hold

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15
Q

Monounsaturated Fatty Acid

A

a carbon chain with just one missing hydrogen atom

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16
Q

Polyunsaturated Fatty Acid

A

a carbon chain with several spots where hydrogen atoms are missing

  • Omega 3 fatty acids have anti-inflammatory effects & help decrease blood clotting
  • Omega 6 fatty acids promote blood clotting & cell membrane function
17
Q

Triglyceride

A

Chemical or substrate form in which most fat exists as well as in the body

18
Q

Functions of Fat

A
  • energy storage
  • provides essential fatty acids
  • absorbs/transports fat-soluble vitamins
  • protects/insulates vital organs
  • helps cell membrane structure
  • precursor or steroid hormones
19
Q

Low-density Lipoprotein

A

Molecule that carries lipids throughout body; delivers cholesterol that can build up on artery walls

20
Q

Recommended Intake of Fat

A
  • 20-35% of total daily calories
  • fewer than 10% of total calories should be from saturated fats (use polyunsaturated and monounsaturated whenever possible)
21
Q

Food sources of fats

A
  • meat, cheese butter, egg yolks & creamy sauces = saturated fats
  • vegetable oils like soybean, corn, & sunflower oil; fish, flaxseed & walnuts = polyunsaturated fats
  • olive, canola, peanut, safflower, & sesame oils, nuts, & avocados = monounsaturated fats

see table on page 246 for more food sources of fats

22
Q

Proteins

A
  • long chains of amino acids with nitrogen attached to them
  • contain carbon, hydrogen, & oxygen too
  • 4 calories/gram

see page 246 for complete list of amino acids

23
Q

Essential Amino Acids

A

Amino acids that can’t be produced by the body and must be obtained from eating food
-Lysine, Valine, & Histidine are some examples

24
Q

Nonessential Amino Acids

A

Amino acids produced by the body; don’t need to be obtained from food
- Glycine, Proline & Serine are some examples

25
Q

Complete Protein (aka high quality protein)

A

provides all essential amino acids & can easily be digested & absorbed
- usually from animal sources; meat, eggs, & dairy products

see table on page 248 for list of complete/complimentary proteins

26
Q

Incomplete Protein

A

food that doesn’t contain all essential amino acids in the amount needed by the body
- includes beans, legumes, grains, & veggies

27
Q

Complimentary Proteins

A

Two or more incomplete proteins that can be combined together to provide all essential amino acids
-examples: rice & beans, hummus & a whole grain pita

28
Q

Function of Water

A
  • transports nutrients
  • rids the body of waste
  • stabilizes body temp
  • releases heat through evaporation
  • lubricates joints
  • maintains the body’s acid-base ratio
29
Q

Recommended Water Intake

A
  • women: 2.7 L (91 oz) per day
  • men: 3.7 L (125 oz) per day
  • 2 hours pre-exercise: 14-20 oz
  • 15 mins pre-exercise: 16 oz if tolerated
  • during exercise: 4-8 oz every 15-20 mins or 16-32 oz every hour; depends on rate of sweat
  • post exercise: 16 oz per pound of body weight lost
30
Q

Electrolytes

A
  • minerals such as potassium, sodium, calcium, chloride, magnesium & phosphate; all are needed to control fluid balance between various body systems.
  • sodium, potassium are the most important ones that get depleted by sweat; must be replaced when significant amounts are lost
  • severe depletion unlikely in physical activities under 2 hours.
31
Q

Water Balance

A

Staying hydrated depends on the balance between water loss and intake. Water loss is effected by factors like temperature, humidity, age, intensity/duration of exercise, fitness level

see chart on page 250 on water balance from intake & output

32
Q

Dehydration

A
  • a loss of 2-3% body weight as water can decrease exercise capacity & increase risk of death
  • dehydration is often compounded with severe loss of electrolytes, which may cause heat stroke
  • some symptoms include dry mouth, thirst, fever, dizziness, fever.

See chart page 251 for more symptoms
-dark urine often indicates dehydration

see table 13.11 for ways to avoid dehydration

33
Q

Eating Before Exercise

A
  • has been shown to improve performance (as opposed to not eating before exercise) during workouts
  • eat a balanced meal 3-4 hours before activity
  • meal should be high in carbs, low in both fat, includes whole grains and starches, include complete protein
  • meal replacement shakes can be an option
34
Q

Eating during exercise

A
  • not necessary for most activities lasting less than an hour
  • early morning workouts may require eating since glycogen stores can be low from overnight fast
  • workouts lasting longer than an hour may require 30-60 grams of carbs per hour (boosts performance for endurance activities
35
Q

Eating Post - exercise

A
  • consume a meal with a carb to protein ration of 4:1; about 35-40 mins after exercise
  • allows insulin receptive muscles to repair

AFAA Group Fitness Instructor Course (2022) (13 decks)

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