Chapter 17 Flashcards
Explain the law of thermodynamics
Clients wanting to lose weight must burn more than they consume.
Clients wanting to gain must consume more than they burn
Clients wanting to stay the same need to consume the same amt of calories they burn off
PT scope of practice when it comes to nutrition
Refer clients w/ health issues to physicians
No written diets
Can provide: food prep Healthy snacks statistical data vit and min as essential nutrients Food guidance systems (My plate) Carb protein and fat basics nutrients contained in food or supps Importance of water and hydration status
Unit of expression of energy equal to 1,000 calorie
Amount of heat energy required to raise the temp of 1 kilogram or liter of water 1 degrees Celsius
Kilocalorie
Calories tell us what?
How much energy is contained in food
Calorie of Carbs, Fats, Protein, and Alcohol
4,9,4,7
Amount of energy spent on average, in a typical day
TEE
TEE Total Ennergy expenditure is found by including these 3 things
RMR
TEF
Physical activity
Amount of energy expended at rest; account for 70%
RMR
Amnt of energy expended above RMR as a result of the processing of food for storage or use
Thermic effect of Food (TEF)
How much does TEF account for
6-10%
Amount of energy expended above RMR and TEF
Physical activity
How much does physical activity account for in a sedentary person
20%
Factors that affect RMR
Age, sex, genes, body comp, meds, smoking, etc
Builds and repairs body tissue
Protein
What are proteins made up of
Amino Acides
How many essential and non essential amino acids
20 total
8 essential
Explain diff b/w essential and non essential acid
Essential: must get from our diet
Non essential: Can make within body
Protein has to be broken down into what before it can be absorbed. Explain the process
Amino Acids
Protein via mouth
Stomach:Protein is denatured (broken down) into smaller peptide chains
Intestines: Break peptides into amino acids that can be absorbed in to the bloodstream, (TRI, DIP AMINO)
Bloodstream: body uses the amino acids to build muscle , convert into energy if needed (Gluconeogenesis), or if excess of calories will be stored as fat.
Protein sources come in two forms
Complete and Incomplete
Define and give an example of a complete protein
Contains all essential amino acids, Meats and diary products
Define and give example of an incomplete protein
Low or lacking essential amino acids. Peanut butter
What is the limiting factor
Amino acid missing in the smallest amounts. Lac
Food lacking amino acid that is not combined with a source high enough in the missing amino acid
the body will only be able to synthesize protein until the limiting amino acid runs out
Requirements for protein increase when
Exercise and when overall energy intake (calories) decrease. This way it will be used as energy
Excess calories protein will be stored as what
fat
Adequate carb levels spare protein for
tissue building and repair
What % of protein should account for overall calories
10-35%
What else does protein provide, especially in a deficit
satiety
Very high protein about 35% is not recommend, what are the reason
higher intake of saturated fat low fiber intake decreased glyocogen stores increased urea production Dehydration
What is the recommended protein intake for a sedentary adult
0.8kg/lb or 0.4 g/ lb
What is the recommended protein intake for a strength athlete
1.2-1.7 kg/lb or 0.5-0.8g/lb
What is recommoneded protein intake for endurance athlete
1-2-1.4 or 0.5-0.6g/lb
Sugars, starches and fibers
Carbs
primary energy source for all body function and muscular extertion
Carbs
Two types of carbs
Simple and complex
Simple carbs (types)
Monosaccharide(glucose, fructose, galactose)
Disaccharide(Sucrose,lactose, maltose)
Ex of a monosaccharide
Honey, fruit
Ex of a disaccharide
table sugar and milk
Type of complex carb
polysaccharides (starch)
The rate at which a carb raises blood glucose and the rate at which insulin increases
GI index
High fiber
Decrease GI, longer to digest? Check this
What is the preferred source of energy
Carbs
what two energy systems run on carbs
ATP PC and Glycolysis
When should you consume carbs in reference to exercise
before, during if >1 hr, and after
Body cant properly burn fat without carbs
Fat burns in a carb flame
Why do you consume carbs after exercise. How much should you consume
to restore glycogen stores.
1.5g/kg within 30 minutes of exercise to maximize recovery
What % of daily intake should consist of carbs
45-65%
What macro provides energy for high intensity exercise
Carbs
Consuming too much sugar can lead to
Uncontrolled spikes in blood sugar, low energy, and increase appetite
Benefits of Fiber
Not source of energy but provides bulk in the diet and satiety
Good intestinal motility
lower risk of heart disease and cancer
Regulates blood glucose levels for up to 5 hrs
Recommended fiber for men and woman
38/25
Lipids consist of
Triglycerides, fats, oils, phospholipids, and sterols
Fat loss or overall health goals.. how much fat in diet
10-37%
three types of fatty acids
Saturated, Unsaturated and trans fatty
Saturated fats. explain, give ex
Saturated: no double bonds
Can raise LDL
Meat, poultry, dairy, coconut oil
Unsaturated fats: 2 types, Explain and give ex
Mono-one double bond
olive oil, canola oil, peanuts and avocado
Poly: many double bonds
vegetable oils, fish, nuts, and seeds
Poly unsaturated is thought to help reduce
heart disease, htn, arthritis, and cancer
What is fats role
Fuel for Low intensity activities
holding organs in place
Transportation of fat soluble vitamins (ADKE)
small amounts for weight loss
Structure and membrane function
cellular signals
precursor to hormones
regulation of uptake an excretion of nutrients in the cells
Insulating body
prolonging digestion process; creating satiety. Release of CCK
What % of human body is water
60
Water requirements for men and women
3.0L (13c) 2.2L (9c)
What % of loss of body weight will negatively impact circulatory functions and decrease performance
2%
Dehydration decreases
Blood volume Performance BP Sweat rate CO blood flow to skin
Dehydration increases
core temp water retention HR Sodium retention perceived exertion Use of muscle glycogen
How much water should you drink during exercise
6-12 oz every 15-20 min
How much after exercise
16-24
Three conditions present in metabolic syndrome
obesity, high fat diet, sedentary lifestyle
Name the 8 essential amino acids
isoleucine leucine lysine meth phen threonine tryphotan valine
Alanine Aspragine Aspartic acid Cysteine Glutamic acid Glutamine Glycine Proline Serine Tyrosine
Non essential amino acids
3 types of carbs
Monosaccharides, disaccarides, polysaccharides
Recommended carb intake for endurance athletes
High carb meal 2-4 hrs nefore exercising
30 -60 carbs every hour
1.5g.kg within 30 min after
Carb loading
4 days glycogen depletion
3 days rest and a high carb diet
Explain fatty acids effects on cholesterol
Saturated increases LDLs
Unsaturated (mono and poly) increased HDL
transfatty increases LDL
Function or importance of water in the body
improved endocrine gland function alleviation of fluid retention Liver fxn improves Natural thirst returns metabolic function improves nutrients distibuted throughout the body Body temp regulation improves BV is maintaines
What are the water guidelines for atheletes
14-22 oz 2 hr before
6-12 oz 15-20 min during
>than 60 min sports drink
16-24 oz for every lb lost
Guidelines for fat loss
Decrease cals.
Guidelines for LBM
4-6 meals ; protein and carbs w/in 90 min after workour
Risks associated with low cal diets
Risk of malnutrion, poor energy, inability to complete fitness, pendulum swing, gallstones, fatigue, nausea, diarhhea
