Chapter 17 - Nutrition

Question 1

The process by which a living organism assimilates food and uses it for growth and repair of tissues.

Answer 1

Nutrition

Question 2

The amount of heat energy required to rais the temp of 1 gram of water 1 degree celsius.

Answer 2

calorie

Question 3

A unit of expression of energy equeal to 1000 calories.

Answer 3

Calorie or Kilocalorie

Question 4

amino acids linked by peptide bonds

Answer 4

protein

Question 5

Isoleucine, Leucine, Lysine
Methionine, phenylalanine, threonine,
tryptophan, valine

Answer 5

Essential amino acids - obtained from outside sources

Question 6

Alanine, asparagine, aspartic acid,
cysteine
glutamic acid, glutamine,, glycine
Proline, serine, tyrosine

Answer 6

non-essential amino acids - manufactured in the body

Question 7

arginine and histidine

Answer 7

semi-essential - not manufactured in the body at a usable rate

Question 8

recommended protein intake:
sedentary adult
strength athlete
endurance athlete

Answer 8

.4g/lb
.5 -.8g/lb
.5-.6g/lb

Question 9

Neutral compounds of carbon, hydrogen, and oxygen (such as sugars, starches, and celluloses), which make up a large portion of animal foods

Answer 9

carbohydrates

Question 10

recommended intakeof fiber is _____ g for young men and ________ g per day for young women

Answer 10

38 / 25

Question 11

A group of compouns that includes triglycerides (fats and oils), phospholipids, and sterols.

Answer 11

lipids

Question 12

Provide important essential fatty acids.

Answer 12

polyunsaturated fatty acids

Question 13

Implicated as a risk factor for heart disease because they raise bad cholestorol levels.

Answer 13

saturated fatty acids

Question 14

bad cholesterol

Answer 14

LDL

Question 15

good cholesterol

Answer 15

HDL

Question 16

in addition to providing energy, they act as carriers for fat soluble vitamins and aid in absorption of calcim.

Answer 16

Lipids

Question 17

Involved in:
cellular membrane structure and function
precursors to hormones
cellular signals
regulation and excretion of nutrients in cells
surrounding, protecting, and holding in place organs
Insulating the body
prolonging the digestive process by slowing the stomach’s secretions of hydrochloric acid, creating a longer-lastin sensation of fullness
initiating the release of the hormone CCK, contributing to satiety

Answer 17

Functions of lipds

Question 18

Sedentary men should consume __ cups of water per day

Answer 18

13

Question 19

sedentary women should consume __ cups of water per day

Answer 19

9

Question 20

Those participating in a fat loss program should drink an additional __ oz of water for every __ pounds they carry over their ideal weight

Answer 20

8 oz for every 25 lbs

Question 21

will improve body temp regulation, metabolic function, endocrine gland and liver function, nutrients are distributed throughout the body, blood volume is maintained, and fluid retention is alleviated.

Answer 21

consuming an adequate amount of water

Question 22

Thirst is a ____ indicator of how much water is needed

Answer 22

poor

Question 23

Decreased blood volume
decreased performance
decreased blood pressure
decreased sweat rate
inreased core temp
water retention

Answer 23

effects of dehydration

Question 24

Increased heart rate
sodium retention
decreased cardiac output
decreased blood flow to the skin
increased perceived exertion
increased use of muscle glycogen

Answer 24

effects if dehydration

Question 25

Helps to control hunger, minimize blood sugar fluctuations and increase energy levels throughout the day

Answer 25

4-6 meals per day

Question 26

Have client’s weigh and measure food for at least ______ to make them more aware of caloric values and serving sizes, for fat loss.

Answer 26

1 week

Question 27

spreading protein intake throughout the day and doing this aids in Insulin response to a meal stimulates protein synthesis for those wanting lean body mass gain.

Answer 27

eat 4-6 meals per day

Question 28

Post workout window of opportunity for protein and carb synthesis for those looking for lean body mass gain.

Answer 28

ingest within 90 minutes of a workout

Question 29

Do not neglect the importance of __________ and _______- in addition to protein for those looking for lean body mass gain.

Answer 29

carbohydrate and fat

Question 30

How many calories are in one gram of protein / carbohydrate / fat

Answer 30

4 / 4 / 9

Question 31

A technique used to increase muscle glycogen stores, increasing endurance potential

Answer 31

carb loading

Question 32

It is recommended that endurance athletes consume between __ and __ grams of carbohydrate every hour of exercise to supply glucose to whorking muscles.

Answer 32

30 to 60

Question 33

Recommended carb intake

Answer 33

Between 2.7 and 4.5 g per pound

Question 34

Acceptable macronutrient distribution range for fat intake for an adult

Answer 34

20 to 35% of total caloric intake