Chapter 9 - Nutrition Flashcards
After completing this deck, the fitness professional will be able to explain the role of various nutrients, identify a personal trainer's scope of practice in the nutrition field, communicate information to clients with various nutrition topics, and identify strategies to empower clients to make healthy nutritional decisions.
True or false
Reduced carbohydrates in a diet can impair both maximal efforts during high-intensity exercise and performance in endurance sports.
True.
At higher intensities and long duration activity, carbohydrates are the main source of energy.
Sports drinks may not be useful for activities less than _____ minutes.
60
This recommendation changes in extreme weather conditions (heat).
What is the primary function(s) of calcium?
- Bone health
- Muscle contraction
- Nerve signaling
- Blood clotting
- Bood pressure regulation
- Immunity
Dietary fat acts as a carrier for which vitamins?
A, D, E, and K
How many calories are found in 1 gram of fat?
9
How many Calories are in 1 gram of carbohydrate?
4
Sulfur is naturally found in what foods?
High protein foods such as meat, milk, and nuts.
Sulfur is a structural component in the body needed for healthy hair, nails, and skin.
What water-soluble vitamins are needed for energy metabolism?
B complex vitamins
What is protein quality?
Refers to the amino acid profile of a protein source and its digestibility.
How many calories are found in 1 gram of protein?
4
Two of the most important pieces of information found on a food label are:
- Servings per container
- Serving size
What is the monosaccharide found in milk and dairy?
Galactose.
Lactose is the disaccharide found in dairy. Lactose is made of galactose and glucose.
Current sport guidelines recommend that fluid replenishment after training should be _____ times the amount of weight lost during a training session.
1.25 times (or 125%)
How many calories are found in 1 gram of alcohol?
7
How many ounces of fluid should be consumed per pound of body weight lost during a workout?
Replace with 16-24 ounces of fluid per pound of bodyweight lost.
When attempting fat loss or muscle gain, this macronutrient should make up the highest percentage of caloric intake.
Carbohydrates
What is the AMDR of carbohydrates?
45-65%
A minimum of 130 grams of carbs is recommended for the average 2,000 calorie diet.
What is the protein recommendation for a sedentary adult?
0.8 g/kg (0.4 g/lb)
Carbohydrates can be classified into one of what four groups?
- Simple sugars (monosaccharides or disaccharides)
- Complex carbohydrate
- Glycogen
- Fiber
What is the definition of an incomplete protein?
A food source low or lacking one or more essential amino acid
Protein is broken down in the _____ and is absorbed in the ______.
Stomach; small intesitne
What macronutrient has the greatest TEF?
Protein
Protein has a TEF of between 15 and 20%. Carbohydrates have a TEF of 5-10% and fats have a TEF of 0-3%.
From the liver, amino acids may be directed to different tissues to:
- Make new protein
- Repair existing protein
- Create nonessential amino acids
- Used to meet energy needs
What is the recommended nutrient timing of protein for the goal of sports performance?
0.3 g/kg per hour of exercise within 4 hours of activity.
Syndrome X, also known as _________ is characterized by obesity, insulin resistance, hypertension, and dyslipidemia, leading to an increased risk of cardiovascular disease.
Metabolic syndrome
The three main disaccharides found in the human diet are?
- Sucrose
- Lactose
- Maltose
A greater effect on reducing energy expenditure is seen by affecting what component of TDEE, BMR or EAT and NEAT?
EAT and NEAT.
Changes in BMR are minimal, even with changes in muscle mass over time.
What are some benefits to polyunsaturated fats such as omega 3 and omega 6?
- Heart health
- Lower triglyceride levels
- Reduced inflammation
- Improved cognitive function
- Normal growth and development
What would be the recommended protein intake for a long-distance runner?
1.2-1.4 g/kg
How can you help your client achieve a moderate calorie deficit?
- Portion control
- Replacing high-calorie foods
- Selecting lean protein sources
- Select higher fiber foods
- Replace high-calorie drinks with water
Define
Nutrition
The sum of all the processes by which an animal or plant takes in and uses food substances for growth and repair of tissues.
Carbohydrates are broken down in the ______ and absorbed in the ______.
Mouth; small intestine
The breakdown of carbohydrates begins with salivary amylase in the mouth.
Poor sleep will increase levels of what two hormones that are needed for satiety and feeling of fullness?
Peptide YY and ghrelin
A _________ is a unit of energy and is defined as the amount of heat energy required to raise the temperature of 1 gram of water 1 degree Celsius.
calorie (lower case c)
Coconut oil and butter are examples of which type of fat?
Saturated fat
What are some nutrition strategies to gain muscle mass?
- Adequate protein intake
- Adequate calorie intake
- Adequate carbohydrate intake
- Adequate fat intake
Amino acids are held together by ______ bonds.
Peptide bonds
A fatty acid shown to increase LDL and lower HDL cholesterol levels and is made through the process of hydrogenation is called ____________.
Trans-fat
Other than digestive health, what are the benefits associated with consuming soluble fiber?
- Moderating blood glucose
- Lower cholesterol
What are some nutrition strategies for sports performance?
- Adequate calorie intake
- Adequate protein and carbohydrate intake
- Fluid intake
- Nutrient timing
- Sleep
What are some side effects of a high protein (i.e. greater than 2.2 g.kg body weight) diet?
- Consitpation and GI issues
- Increased excretion of calcium
- Increased risk of kidney stones or gout
Most nutrition experts do not recommend a caloric intake of less than _________ calories per day.
1,200 calories
What is the natural sugar found in fruits called?
Fructose
With the goal of increased muscle mass, a surplus of ____ to _____ calories may be beneficial.
350 - 500
Most individuals who exercise on a daily basis should consume how much protein to maintain muscle mass?
1.4-2.0 g/kg of body weight
What is the AMDR for protein?
10-35%
True or False
As people lose weight, their BMR changes.
True.
As people lose weight, they need fewer calories to maintain that weight.
__________ starts the breakdown of fats in the mouth.
Lingual lipase
What B complex vitamin is important for pregnant women because it can help prevent neural tube defects in their baby?
Folate (B9)
What are the major minerals in the human body?
- Calcium
- Phosphorus
- Magnesium
- Sodium
- Potassium
- Chloride
- Sulfur
Most food labels are based off a _____ calorie per day diet.
2,000 calorie
People who have seafood allergies may be deficient in what kind of fat?
Omega-3
Why is water important in the human body?
- Regualtion of body temperature
- Transport and distribute water-soluble nutrients
- Maintain blood volume
- Lubrication
- Shock absorption
- Removal of waste
Define
Glycemic Index
The rate at which ingested carbohydrates raise blood sugar and its accompanying effect on insulin release
What disaccharide is found in table sugar and is made by adding glucose and fructose?
Sucrose
Is it in the scope of practice for a personal trainer to create a meal plan for a client?
No.
Meal plans, legally, can only be created by a registered dietician.
It is recommended that women drink _____ cups of water per day while men should drink ______ cups.
11.5; 15.5
The AMDR of fat is ________.
20-35%
Some nutrition strategies for fat loss include:
- Moderate calorie deficit
- Increased energy expenditure
- Increased TEF by maintaining a slightly higher protein intake.
What is the recommended nutrient timing of carbohydrates for the goal of sports performance?
- Pre-event (1-4 hours before): 1-4 g/kg
- 30-60g per hour of activity over 90 minutes
- Post-event (within 4 hours after): 1g/kg per hour
