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NASM Nutrition Certification Exam Prep > Chapter 6: Protein > Flashcards

Chapter 6: Protein Flashcards

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1
Q

Acid-Base Balance

A

The process of achieving, or the state of, equilibrium between acidic and alkaline molecules.

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2
Q

Cell Signaling

A

Process of communication between cells by biological messengers to govern cellular function.

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3
Q

Organic Molecules

A

Chemical structures containing only carbon, hydrogen, oxygen, and/or nitrogen.

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4
Q

Amino Acids

A

The organic building blocks of proteins containing both a carboxyl and an amino group.

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5
Q

Essential Amino Acid (EAA)

A

Amino acids that are necessary for bodily functions but cannot be synthesized by the body and, therefore, must be obtained in the diet.

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6
Q

Branched Chain Amino Acid

A

The three essential amino acids (leucine, isoleucine, and valine) which are abundant in skeletal muscle tissue and named for their branch-like structure.

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7
Q

Conditionally Essential Amino Acids

A

Amino acids that are not typically essential, but can become essential during times of extreme dietary insufficiency, illness, or trauma.

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8
Q

Nonessential Amino Acids

A

Amino acids that can be synthesized by the body and do not, under normal circumstances, need to be obtained in the diet.

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9
Q

Gluconeogenesis

A

A metabolic pathway that results in the generation of glucose from non-carbohydrate carbon substrates such as lactate, glycerol, and glucogenic amino acids.

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10
Q

Protein Synthesis

A

Process of joining amino acids with peptide bonds to form proteins.

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11
Q

Dehydration Synthesis

A

The joining of two large molecules by removing one hydrogen from one molecule and a hydroxyl group (OH) from another molecule and then binding the two larger molecules together on the newly freed bonds.

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12
Q

Peptide Bond

A

The bond between two amino acids, occurring between the carboxyl group of one and the amino group of the other.

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13
Q

Hydrolysis

A

Breakdown of one large molecule into two smaller molecules via the donation of one hydrogen and one hydroxyl group from water to the smaller molecules, respectively.

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14
Q

Dipeptide

A

A chain of two amino acids.

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15
Q

Tripeptide

A

A chain of three amino acids.

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16
Q

Oligopeptide

A

A chain of four to nine amino acids.

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17
Q

Polypeptide

A

A chain of 10 or more amino acids.

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18
Q

What is the molecular component that makes each individual amino acid unique?

A

Side chain

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19
Q

Which protein is one of the largest polypeptides in the body and gives muscles their property of elasticity?

A

Titin

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20
Q

Denaturation

A

The process of changing a protein‘s shape.

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21
Q

Gastrin

A

A hormone released when food is ingested to stimulate release of digestive fluids.

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22
Q

Pepsinogen

A

A proenzyme secreted by the stomach as a precursor to pepsin.

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23
Q

Pepsin

A

An enzyme in the stomach that begins breaking peptide bonds.

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24
Q

Duodenum

A

It is the first section of the small intestine where some digestion occurs, and it is located immediately after the stomach and leads into the jejunum.

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25
Q

Secretin

A

A hormone that stimulates the liver and pancreas to produce bile and bicarbonate; inhibits gastrin release.

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26
Q

Cholecystokinin

A

A hormone secreted by the duodenum that causes release of enzymes and bile.

27
Q

Protease Enzymes

A

Enzymes in the small intestine that break long peptide chains into shorter peptide chains.

28
Q

Peptidase

A

An enzyme that breaks down small peptides.

29
Q

Aminopeptidases

A

Enzymes that cleave individual amino acids from a peptide chain so they may be absorbed.

30
Q

Hepatic Portal Vein

A

The vein that transports blood from the spleen, stomach, pancreas, and the intestinal tract to the liver.

31
Q

Collagen

A

A protein formed of a triple-helix structure with great tensile strength, found primarily in skin, muscles/connective tissue, and bones.

32
Q

Tensile Strength

A

Ability of a material to resist breaking under tension.

33
Q

Elastin

A

A protein with high elasticity, found mainly in the skin.

34
Q

Keratin

A

A protein found in hair and nails.

35
Q

Sodium-Potassium Pump

A

A protein found on the cell membrane that transports sodium and potassium to create electrochemical gradients across the membrane.

36
Q

Albumin

A

A protein found in the blood stream that helps draw water into the blood vessel from surrounding tissue.

37
Q

Hemoglobin

A

An iron-containing protein found on red blood cells, binds oxygen and other molecules for transport in the blood.

38
Q

What is the final step in protein digestion and absorption that occurs once all peptide chains have been broken down into their individual amino acids?

A

Absorbed into the portal vein and processed through the liver

39
Q

Which protein has a triple helix molecular structure and works with calcium to form bones?

A

Collagen

40
Q

Recommended Dietary Allowance (RDA)

A

Amount of nutrient needed to meet the needs of almost all individuals in an age-sex group.

41
Q

Protein Quality

A

The quantity of essential amino acids found in, and the digestibility of, a protein.

42
Q

Complete Protein

A

A protein that contains sufficient quantities of all essential amino acids.

43
Q

Complementary Protein

A

Two incomplete proteins that, when comsumed together, mimic a complete protein by providing all essential amino acids.

44
Q

According to the USDA My Plate, what percentage of one’s diet should come from high-protein sources?

A

20-25%

45
Q

What is the recommended dietary allowance (RDA) for protein seeking to address for the population?

A

General intake needs to avoid adverse health effects

46
Q

How much daily protein is recommended for someone who participates in regular moderate-intensity resistance training?

A

1.5-2.0 g/kgBW

47
Q

True or False? Performing resistance training while consuming a high protein diet consisting of 1.8-2.2 g/kgBW daily protein can help maintain muscle mass during a calorie-restricted weight loss diet.

A

True

48
Q

Which amino acid is responsible for signaling for muscle protein synthesis, and is the only amino acid independently capable of enhancing muscle anabolism?

A

Leucine

49
Q

Which protein timing strategy has been shown through research to be the most optimal for continued muscle protein synthesis throughout the day?

A

4 meals with 20g protein each

50
Q

What is dehydration synthesis?

A

Removal of 2 hydrogens and 1 oxygen from 2 different molecules when the 2 molecules are joined together

51
Q

Which is most likely to impact longevity?

A

Calorie restriction may enhance longevity.

52
Q

What are enzymes?

A

Protein-based structures which catalyze chemical reactions

53
Q

Which of the following is the best protocol for fat loss while maintaining muscle mass?

A

A calorie-restricted, high-protein (1.8-2.2 g/kg body weight) diet & resistance training

54
Q

What is the primary reason that plant proteins tend to make it more difficult to gain muscle compared to animal proteins?

A

Plant proteins do not have as many essential amino acids.

55
Q

If a new client reveals they have kidney disease, what should the Nutrition Coach do?

A

Work with their registered dietitian or medical doctor for dietary guidance.

56
Q

Can post-workout protein consumption increase muscle glycogen synthesis?

A

Yes, when consumed with carbohydrates.

57
Q

Is post-workout protein consumption more important for novice or experienced weightlifters?

A

Experienced

58
Q

Which of the following may be the most optimal protein distribution pattern for a 70kg client with a goal to build muscle?

A

4 meals, each with 21g protein

59
Q

Ketogenic amino acids may become which 2 molecules that can be used to produce ATP?

A

Acetyl-CoA and acetoacetate

60
Q

Protein is involved in forming which of the following?

A

Bones

61
Q

A new client with goals to lose a little body fat and build a little bit of muscle describes their current eating pattern as normal, consisting of breakfast, lunch, dinner, and sometimes a snack or dessert. Should a Nutrition Coach recommend they eat more or less frequently to help them meet their goals?

A

No changes to meal frequency should be recommended.

62
Q

Which of the following is true about high-protein snacks?

A

Protein-based snacks without excess fats or carbohydrates can enhance satiety and, therefore, weight loss.

63
Q

In general, what sources are complete proteins?

A

Animal-based products

64
Q

What are the essential amino acids?

A

Histidine, lysine, methionine, phenylalanine, threonine, tryptophan, leucine, isoleucine, valine

NASM Nutrition Certification Exam Prep (24 decks)

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