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NASM > Chapter 17 > Flashcards

Chapter 17 Flashcards

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1
Q

Explain the law of thermodynamics

A

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

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2
Q

PT scope of practice when it comes to nutrition

A

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
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3
Q

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

A

Kilocalorie

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4
Q

Calories tell us what?

A

How much energy is contained in food

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5
Q

Calorie of Carbs, Fats, Protein, and Alcohol

A

4,9,4,7

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6
Q

Amount of energy spent on average, in a typical day

A

TEE

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7
Q

TEE Total Ennergy expenditure is found by including these 3 things

A

RMR
TEF
Physical activity

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8
Q

Amount of energy expended at rest; account for 70%

A

RMR

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9
Q

Amnt of energy expended above RMR as a result of the processing of food for storage or use

A

Thermic effect of Food (TEF)

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10
Q

How much does TEF account for

A

6-10%

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11
Q

Amount of energy expended above RMR and TEF

A

Physical activity

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12
Q

How much does physical activity account for in a sedentary person

A

20%

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13
Q

Factors that affect RMR

A

Age, sex, genes, body comp, meds, smoking, etc

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14
Q

Builds and repairs body tissue

A

Protein

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15
Q

What are proteins made up of

A

Amino Acides

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16
Q

How many essential and non essential amino acids

A

20 total

8 essential

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17
Q

Explain diff b/w essential and non essential acid

A

Essential: must get from our diet

Non essential: Can make within body

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18
Q

Protein has to be broken down into what before it can be absorbed. Explain the process

A

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.

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19
Q

Protein sources come in two forms

A

Complete and Incomplete

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20
Q

Define and give an example of a complete protein

A

Contains all essential amino acids, Meats and diary products

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21
Q

Define and give example of an incomplete protein

A

Low or lacking essential amino acids. Peanut butter

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22
Q

What is the limiting factor

A

Amino acid missing in the smallest amounts. Lac

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23
Q

Food lacking amino acid that is not combined with a source high enough in the missing amino acid

A

the body will only be able to synthesize protein until the limiting amino acid runs out

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24
Q

Requirements for protein increase when

A

Exercise and when overall energy intake (calories) decrease. This way it will be used as energy

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25
Q

Excess calories protein will be stored as what

A

fat

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26
Q

Adequate carb levels spare protein for

A

tissue building and repair

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27
Q

What % of protein should account for overall calories

A

10-35%

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28
Q

What else does protein provide, especially in a deficit

A

satiety

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29
Q

Very high protein about 35% is not recommend, what are the reason

A 
higher intake of saturated fat 
low fiber intake
decreased glyocogen stores
increased urea production
Dehydration
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30
Q

What is the recommended protein intake for a sedentary adult

A

0.8kg/lb or 0.4 g/ lb

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31
Q

What is the recommended protein intake for a strength athlete

A

1.2-1.7 kg/lb or 0.5-0.8g/lb

32
Q

What is recommoneded protein intake for endurance athlete

A

1-2-1.4 or 0.5-0.6g/lb

33
Q

Sugars, starches and fibers

A

Carbs

34
Q

primary energy source for all body function and muscular extertion

A

Carbs

35
Q

Two types of carbs

A

Simple and complex

36
Q

Simple carbs (types)

A

Monosaccharide(glucose, fructose, galactose)

Disaccharide(Sucrose,lactose, maltose)

37
Q

Ex of a monosaccharide

A

Honey, fruit

38
Q

Ex of a disaccharide

A

table sugar and milk

39
Q

Type of complex carb

A

polysaccharides (starch)

40
Q

The rate at which a carb raises blood glucose and the rate at which insulin increases

A

GI index

41
Q

High fiber

A

Decrease GI, longer to digest? Check this

42
Q

What is the preferred source of energy

A

Carbs

43
Q

what two energy systems run on carbs

A

ATP PC and Glycolysis

44
Q

When should you consume carbs in reference to exercise

A

before, during if >1 hr, and after

45
Q

Body cant properly burn fat without carbs

A

Fat burns in a carb flame

46
Q

Why do you consume carbs after exercise. How much should you consume

A

to restore glycogen stores.

1.5g/kg within 30 minutes of exercise to maximize recovery

47
Q

What % of daily intake should consist of carbs

A

45-65%

48
Q

What macro provides energy for high intensity exercise

A

Carbs

49
Q

Consuming too much sugar can lead to

A

Uncontrolled spikes in blood sugar, low energy, and increase appetite

50
Q

Benefits of Fiber

A

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

51
Q

Recommended fiber for men and woman

A

38/25

52
Q

Lipids consist of

A

Triglycerides, fats, oils, phospholipids, and sterols

53
Q

Fat loss or overall health goals.. how much fat in diet

A

10-37%

54
Q

three types of fatty acids

A

Saturated, Unsaturated and trans fatty

55
Q

Saturated fats. explain, give ex

A

Saturated: no double bonds
Can raise LDL
Meat, poultry, dairy, coconut oil

56
Q

Unsaturated fats: 2 types, Explain and give ex

A

Mono-one double bond
olive oil, canola oil, peanuts and avocado
Poly: many double bonds
vegetable oils, fish, nuts, and seeds

57
Q

Poly unsaturated is thought to help reduce

A

heart disease, htn, arthritis, and cancer

58
Q

What is fats role

A

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

59
Q

What % of human body is water

A

60

60
Q

Water requirements for men and women

A

3.0L (13c) 2.2L (9c)

61
Q

What % of loss of body weight will negatively impact circulatory functions and decrease performance

A

2%

62
Q

Dehydration decreases

A 
Blood volume
Performance
BP
Sweat rate
CO
blood flow to skin
63
Q

Dehydration increases

A 
core temp
water retention
HR
Sodium retention
perceived exertion
Use of muscle glycogen
64
Q

How much water should you drink during exercise

A

6-12 oz every 15-20 min

65
Q

How much after exercise

A

16-24

66
Q

Three conditions present in metabolic syndrome

A

obesity, high fat diet, sedentary lifestyle

67
Q

Name the 8 essential amino acids

A 
isoleucine
leucine
lysine
meth
phen
threonine
tryphotan
valine
68
Q 
Alanine
Aspragine
Aspartic acid
Cysteine
Glutamic acid
Glutamine
Glycine
Proline
Serine
Tyrosine
A

Non essential amino acids

69
Q

3 types of carbs

A

Monosaccharides, disaccarides, polysaccharides

70
Q

Recommended carb intake for endurance athletes

A

High carb meal 2-4 hrs nefore exercising
30 -60 carbs every hour
1.5g.kg within 30 min after

71
Q

Carb loading

A

4 days glycogen depletion

3 days rest and a high carb diet

72
Q

Explain fatty acids effects on cholesterol

A

Saturated increases LDLs
Unsaturated (mono and poly) increased HDL
transfatty increases LDL

73
Q

Function or importance of water in the body

A 
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
74
Q

What are the water guidelines for atheletes

A

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

75
Q

Guidelines for fat loss

A

Decrease cals.

76
Q

Guidelines for LBM

A

4-6 meals ; protein and carbs w/in 90 min after workour

77
Q

Risks associated with low cal diets

A

Risk of malnutrion, poor energy, inability to complete fitness, pendulum swing, gallstones, fatigue, nausea, diarhhea

NASM (19 decks)

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