Chapter 4: Nutrition

Question 1

What is the recommended daily intake for:

• Protein
• Carbohydrates
• Fat

Answer 1

Protein: 12-20%
Carbohydrates: 55-65%
Fat: 25-30%

Question 2

What is the body’s main source of fuel?

Answer 2

Carbohydrates

Question 3

What are the three types of carbs?

Answer 3

Starch, sugar and fiber

Question 4

A whole grain contains three parts. What are the three parts?

Answer 4

Bran, germ and endosperm

Question 5

Muscle glycogen depletion can occur during exercise that exceeds how many minutes?

Answer 5

90 minutes

Question 6

What happens when your body does not get the carbs it needs?

Answer 6

The body goes through gluconeogensis, making CHO out of a non-carbohydrate product at the expense of energy

Question 7

Excessive amounts of which minerals can be harmful?

Answer 7

Iron, fluoride, selenium, potassium and zinc

Question 8

List the fat-soluble vitamins

Answer 8

A, D, E, and K

Question 9

How long do carbohydrates stay in your digestion system? Protein? Fat?

Answer 9

Carbohydrates: 30 minutes
Protein: 2 hours
Fat: 4 hours

Question 10

How many calories is equal to one pound of body fat?

Answer 10

3500 calories

Question 11

Name the three categories of lipoproteins

Answer 11

High-density lipoproteins (HDL), low-density lipoproteins (LDL), and very-low-density lipoproteins (VLDL)

Question 12

What is cholesterol?

Answer 12

Waxy substance that is produced in the liver. It is a type of fat present in every cell of the body

Question 13

What are the blood cholesterol levels?

Answer 13

Desirable <200 mg/dL
Borderline 200-239 mg/dL
High >240 mg/dL

Question 14

What is the most depleted nutrient during exercise?

Answer 14

Water

Question 15

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?

Answer 15

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

Question 16

What are the six main nutrients?

Answer 16

protein, carbohydrates, fat, vitamins, minerals, and water

Question 17

What should people eat before and after their workout?

Answer 17

Foods high in complex carbohydrates

Question 18

Explain the concept behind carbohydrate loading

Answer 18

High glycogen levels delay the time when the athlete must slow down because of muscle glycogen depletion, thereby improving performance

Question 19

What is the normal level of muscle glycogen stores?

Answer 19

17 g/kg of muscle

Question 20

What are some effects of carbohydrate loading?

Answer 20

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

Question 21

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

Answer 21

0. 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

Question 22

What does ADH stand for? How is it affected by caffeine or alcohol?

Answer 22

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

Question 23

What are the LDL levels that are:
Optimal
Borderline high
Very high

Answer 23

Optimal = <100 mg/dL
Borderline high = 130 - 159 mg/dL
Very high = >190 mg/dL

Question 24

What is a good level for HDL?

Answer 24

40 mg/dL or higher