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ACSM CPT 6th Edition Study > Chapter 6: Nutrition and Human Performance > Flashcards

Chapter 6: Nutrition and Human Performance Flashcards

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1
Q

Nutrients

A

They give metabolically active tissues, including muscles, organs, and bones, the energy needed for work, tissue repair, and tissue development.

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2
Q

Nutrients that provide energy

A

Carbohydrates, Proteins, and Fats

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3
Q

The measure of energy

A

Calories

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4
Q

Amount of energy lost as heat

A

At least 60%

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5
Q

Providing energy function of carbohydrates

A

The preferred fuel for the body, and is a quick one.

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6
Q

Protein sparing function of carbohydrates

A

Providing enough of the preferred energy source of carbs, will save the body from using protein.

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7
Q

Oxidation of fat function of carbohydrates

A

To burn fats efficiently and completely, some carbohydrates are needed.

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8
Q

Acting as a part of other compounds function of carbohydrates

A

Carbohydrates are essential components of other compounds essential in human nutrition.

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9
Q

Storing energy function of carbohydrates

A

Carbohydrate is stored as glycogen, which is an excellent storage form because it
can be easily converted back to glucose and used for energy.

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10
Q

The Glycemic Index

A

A measure of how different consumed carbohydrate foods affect the blood sugar level.

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11
Q

Recommended protein intake

A

10 - 35% of calories

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12
Q

Recommended Carb Intake

A

3 - 12 grams per kg of body weight

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13
Q

Protein

A

Complex compounds that consist of different connected amino acids, which uniquely contain nitrogen.

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14
Q

Enzyme and protein synthesis function of proteins

A

There are hundreds of unique tissues and enzymes that are proteins.

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15
Q

Transportation of nutrients to the right places function of proteins

A

Proteins make “smart” carriers, enabling nutrients to go to the right tissues.

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16
Q

A source of energy function of proteins

A

The carbon in protein provides the same amount of energy per unit of weight as carbohydrates.

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17
Q

Hormone Production function of proteins

A

Hormones control many chemical activities in the body, and these are made of unique proteins.

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18
Q

Fluid balance function of proteins

A

Protein helps control the fluid balance between the blood and surrounding tissues. This helps people maintain blood volume and sweat rates during physical activity.

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19
Q

Acid base balance function of proteins

A

Proteins can make an acidic environment less acidic and an alkaline environment less alkaline. High-intensity activity can increase cellular acidity which protein can help buffer.

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20
Q

Growth and tissue maintenance function of proteins

A

Protein is needed to build and maintain tissue. This is one reason why the protein requirement for growing children can be double that of adults and slightly higher for athletes.

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21
Q

Synthesis of nonprotein, nitrogen containing compounds function of proteins

A

Phosphocreatine is a high-energy, nitrogen-containing compound that can quickly release energy over a short duration for quick-burst activities.

22
Q

Recommended intake of fats

A

20 - 35% of total calories

23
Q

Essential Fatty Acid

A

Linoleic acid is the essential fatty acid and must be provided in consumed foods; this fatty acid is found in corn, sunflower, peanut, and soy oils.

24
Q

Fats as carriers of vitamins

A

Fat is the carrier of the fat-soluble vitamins: vitamins A, D, E, and K.

25
Q

Fats as a calorie dense nutrient

A

Fats provide more than twice the calories, per equal weight, of carbohydrate and protein. 9cal

26
Q

Cholesterol-fat relationship

A

High fat intakes are the main culprit for increasing circulating blood cholesterol levels.

27
Q

Fats and oils

A

Fats are solid at room temperature and usually contain a high proportion of saturated fatty acids; oils are liquid at room temperature and typically contain a high proportion of unsaturated fatty acids.

28
Q

Triglycerides, Diglycerides, and Monoglycerides

A

The most common form of dietary fats and oils are triglycerides, while the other two are present but not as common.

29
Q

Cushion against concussive forces function of fat

A

Fat protects organs against sudden concussive forces, such as a fall or a solid “hit” in football.

30
Q

Satiety Control function of fat

A

Fat, because it stays in the stomach longer than other energy nutrients, makes
people feel fuller longer.

31
Q

Polyunsaturated fatty acids

A

They often lower blood cholesterol levels.

32
Q

Monounsaturated fatty acids

A

Lower blood cholesterol levels and maintain HDL cholesterol levels.

33
Q

Saturated fatty acids

A

Increases the serum cholesterol

34
Q

LDL, low density lipoproteins

A

The major carrier of cholesterol and other lipids in the body.

35
Q

HDL, high density lipoproteins

A

These carry lids away from storage and to the liver for metabolism or excretion.

36
Q

Vitamins

A

Substances that help essential body reactions take place

37
Q

Minerals

A

Inorganic substances that are involved in water balance, nerve impulse stimulation, acid-base balance, and energy reactions.

38
Q

Most common nutrient deficiency

A

Iron deficiency

39
Q

Ergogenic acid

A

Substances that enhance a person’s athletic ability through power or endurance enhancements.

40
Q

Minimum intake of carbs

A

50 - 100 grams per day. This avoids ketosis.

41
Q

Average US intake of carbs

A

200 - 300 grams per day

42
Q

Recommended fiber intake

A

28g minimum

43
Q

Average US fiber intake

A

10 - 15 grams per day

44
Q

Recommended intake of carbs as a percent of total caloric intake for the average person

A

55% of total

45
Q

Recommended intake of carbs as a percent of total caloric intake for an athlete

A

65% of total

46
Q

Recommended protein intake for infants

A

2.2 grams per kilogram of bodyweight

47
Q

Recommended protein intake for children

A

1 - 1.6 grams per kilogram of bodyweight

48
Q

Recommended protein intake for adults

A

0.8 grams per kilogram of bodyweight

49
Q

Recommended protein intake for adult athletes

A

1.2 - 1.7 grams per kilogram of bodyweight.

50
Q

Recommended percent of total calories of protein

A

10 - 35%

51
Q

Fat-soluble vitamins

A

Vitamins delivered with fats and oils.

52
Q

Water soluble vitamins

A

The body has a limited capacity for storage of these.

ACSM CPT 6th Edition Study (22 decks)

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