Chapter 17 Flashcards
Nutrition
a group of compounds that include sterols, phospholipids, as well as triglycerides (fats and oils)
lipids
a neutral compound made up of hydrogen, carbon, and oxygen (starches, sugars, and celluloses)
carbohydrates
multiple amino acids linked together by peptide bonds; involved in the synthesis of enzymes, hormones, and other regulatory peptides.
protein
a scientific unit of energy
calorie
the energy required to increase the temp of 1 L of water by 1 degree Celsius; equal to 1000 calories
kilocalorie (what we mean when we use “calories” in everyday speech)
What are the 9 essential amino acids?
phenylalanine; threonine; tryptophan; methionine; lysine; valine; isoleucine; leucine; histidine
What is the recommendation for protein intake of inactive adults?
0.8 G protein per kg of bodyweight
What is the recommendation for protein intake for athletes?
1.2-1.4 G protein per kg bodyweight
What is the recommendation for protein intake for strength athletes?
1.2-1.7 G protein per kg bodyweight
What is the recommended daily fiber intake? What is the minimum?
38 g; 25 g
What is the recommended intake of carbohydrates for endurance athletes?
6-10 g carbs per kg bodyweight
this type of fatty acid increases HDL (“good:) cholesterol and has exactly one double bond on the carbon chain.
MONOunsaturated fatty acids
this type of fatty acid increases HDL (“good:) cholesterol and is made up of essential fatty acids not produced by the human body; >1 double bond in the carbon chain.
POLYunsaturated fatty acids
this type of fatty acid is responsible for increasing LDL (“bad”) cholesterol and does not have any double bonds in the carbon chain.
saturated fatty acids
What are some of the functions of lipids in the human body?
carriers of vitamins; precursors to hormones; cellular signaling; organ protection and stabilization; insulation; slowing down secretion of HCl in stomach (prolonged digestive process); satiety; cell membrane formation
What are the fat-soluble vitamins?
A, D, E, K
In order to convert carotene into vitamin A, you need ___.
lipids/fat
Women should be drinking ___ L of water per day.
2.2
Men should be drinking __ L of water per day.
3
___ is essential for the endocrine and metabolic systems, and helps control body temp and blood volume.
water
What are some effects of MODERATE dehydration?
sodium and water retention; cramps; drop in blood pressure; dizzy/lightheadedness; inability to sweat; dry skin; headaches; fatigue; sticky/dry mouth
What are some effects of SEVERE dehydration?
delirium or unconsciousness; dark or no urine; increase in body temp; rapid breathing/fast heart rate; very low bp; sunken eyes; confusion/irritability; intense thirst
The law of ____ applies to altering clients’ body composition.
thermodynamics
