Chapter 4: Nutrition Flashcards
What is the recommended daily intake for:
- Protein
- Carbohydrates
- Fat
Protein: 12-20%
Carbohydrates: 55-65%
Fat: 25-30%
What is the body’s main source of fuel?
Carbohydrates
What are the three types of carbs?
Starch, sugar and fiber
A whole grain contains three parts. What are the three parts?
Bran, germ and endosperm
Muscle glycogen depletion can occur during exercise that exceeds how many minutes?
90 minutes
What happens when your body does not get the carbs it needs?
The body goes through gluconeogensis, making CHO out of a non-carbohydrate product at the expense of energy
Excessive amounts of which minerals can be harmful?
Iron, fluoride, selenium, potassium and zinc
List the fat-soluble vitamins
A, D, E, and K
How long do carbohydrates stay in your digestion system? Protein? Fat?
Carbohydrates: 30 minutes
Protein: 2 hours
Fat: 4 hours
How many calories is equal to one pound of body fat?
3500 calories
Name the three categories of lipoproteins
High-density lipoproteins (HDL), low-density lipoproteins (LDL), and very-low-density lipoproteins (VLDL)
What is cholesterol?
Waxy substance that is produced in the liver. It is a type of fat present in every cell of the body
What are the blood cholesterol levels?
Desirable <200 mg/dL
Borderline 200-239 mg/dL
High >240 mg/dL
What is the most depleted nutrient during exercise?
Water
Fat loss calculation:
Your client wants to lose 20 lbs of body fat. He is walking 4 miles, 4 times per week. If his caloric expenditure is 100 calories per mile, how many weeks would it take him to lose 20 lbs?
20 lb x 3500 = 70,000 (the client needs to lose 70,000 calories in total)
100 calories per mile = 400 calories burned per session
400 x 4 sessions per week = 1600 calories burned per week
70,000 / 1,600 = 44 weeks to lose the 20 lbs of body fat
What are the six main nutrients?
protein, carbohydrates, fat, vitamins, minerals, and water
What should people eat before and after their workout?
Foods high in complex carbohydrates
Explain the concept behind carbohydrate loading
High glycogen levels delay the time when the athlete must slow down because of muscle glycogen depletion, thereby improving performance
What is the normal level of muscle glycogen stores?
17 g/kg of muscle
What are some effects of carbohydrate loading?
Increased water content of the muscle, making the person feel stiff or heavy. The carbohydrate depletion period is often accompanied by irritability and other signs of hypoglycemia
Calculating the percentage of fat in food:
Canned tomato soup
Total weight 28 oz (796 ml) per 250 ml serving
94 calories
contains: Protein, 2.7 g; Fat, 0.4 g, Carbohydrates, 20 g
- 4 g of fat x 9 (calories per g of fat) = 3.6 calories
3. 6 / 94 (total calories per serving in this food) = 3% fat
What does ADH stand for? How is it affected by caffeine or alcohol?
Antidiuretic hormone (ADH) - regulates how much you sweat or urinate as it detects water levels in the body
Caffeine and alcohol block the ADH so the body will lose more water than it should
What are the LDL levels that are:
Optimal
Borderline high
Very high
Optimal = <100 mg/dL
Borderline high = 130 - 159 mg/dL
Very high = >190 mg/dL
What is a good level for HDL?
40 mg/dL or higher
