Chapter 9 - Nutrition Flashcards
1
Q
The process by which a living organism assimilates food and uses it for growth and repair of tissues.
A
Nutrition
2
Q
Give some examples of nutrition topics of discussion for the fitness professional.
A
- Food preparation methods
- Food guidance systems (food guide pyramid, MyPlate)
- Healthy snacks
- Carbohydrate, protein, and fat basics
- Statistical information on the relationship between chronic disease and the excesses or deficiencies of specific nutrients
- Nutrients contained in foods or supplements
- Vitamins and minerals as essential nutrients
- Importance of water and hydration status
3
Q
A specialized food and nutrition expert with extensive training who meets specified criteria
A
Registered Dietician (RD)
4
Q
What are the educational and professional requirements for a registered dietician?
A
- Bachelor’s Degree from accredited college or university
- Supervised practice program: complete a CADE-accredited program (6-12 months in length)
- National examination: Must pass the exam in order to receive RD credential
- Continuing education: must complete CE requirements to maintain active RD credential
5
Q
The amount of heat energy required to raise the temperature of 1 gram of water 1℃
A
calorie (with a lowercased “c”)?
6
Q
A unit of expression of energy equal to 1,000 calories. The amount of heat energy required to raise the temperature of 1 kilogram or liter of water 1℃
A
Calorie (with an uppercased “C”)
Kilocalorie
7
Q
The amount of energy (calories) spent, on average, in a typical day
Sum total of three different energy components
A
Total Daily Energy Expenditure (TEE)
- Resting metabolic rate (RMR)
- Thermic effect of food (TEF)
- Energy expended during physical activity
8
Q
The amount of energy expended while at rest; represents the minimal amount of energy required to sustain vital bodily functions such as blood circulation, respiration, and temperature regulation. (relative and constant)
How much of TEE does it account for?
A
Resting Metabolic Rate (RMR)
70% of TEE in sedentary adults, but varies from person to person.
9
Q
What are some factors that affect/determine RMR?
A
- Age
- Maintaining muscle mass is important during aging because some of the decline in RMR associated with age is caused by a decline of muscle - Sex
- Genetics
- Hormonal changes
- Example: thyroid hormones influence many metabolic functions throughout the body including fat and carbohydrate metabolism and growth
- High concentrations tend to cause an increase in RMR - Body size
- Body composition
- Temperature
- Altitude
- Illness
- Medication
- Food
- Caffeine take
- Cigarette smoking
10
Q
What types of medication can affect RMR?
A
- Certain cardiovascular medications can reduce RMR from 4% to 13%
- Chemotherapy can reduce RMR 6% to 11%,
- Long-term use of growth hormone increase RMR by 12%
- Thyroid medications used in hypothyroidism can increase RMR as much as 17%
11
Q
A term used when the measurements are taken after the subject has spent the night in a metabolic ward or chambers and has fasted for 12 hours
A
Basal Metabolic Rate (BMR)
Often used interchangeably with RMR, but RMR is measured after the subject spends the night at home and has to drive to the research lab for measurement
12
Q
The amount of energy expended above RMR as a result of the processing of food (digestion) for storage and use.
How much of the TEE does it account for?
A
Thermic Effect Of Food (TEF)
TEF typically accounts for approx. 6-10% of TEE
(Ex. Increased energy expenditure after a meal required to mechanically digest and move food through the digestive tract, transport nutrients from gut to blood, and distribute throughout body)
13
Q
The amount of energy expended above the RMR and TEF associated with physical activity. Can be influenced more dramatically than RMR and TEF
How much of TEE does it account for?
A
Energy Expended During Physical Activity
Physical activity accounts for ~20% of TEE
Varies based on an individual’s current fitness levels and the type, intensity and duration of physical activity or exercise
14
Q
What is the most common way to Estimate Total Daily Energy Expenditure?
A
Step 1: Estimate RMR
Weight (lbs) x 10 = RMR
110 (lbs) x 10 = 1,100 RMR
Step 2: Multiply RMR by appropriate activity factor
RMR x activity factor = TEE
1,100 x 1.5 (activity factor) = 1,650 calories expended per day (TEE)
15
Q
Even most commonly used formulas can have up to a __% variance in overestimating or underestimating RMR and TEE. US Department of Agriculture has online calculators to help estimate TEE.
A
20%
16
Q
Describe physical activity factors for adults of average size 19 years or older who’s activity factor (range) is 1.2-1.3 (Sedentary Lifestyle).
A
- 1.2 - 1.3 activity Factor
- Very Light
- Seated and standing activities, office work, driving, cooking, no vigorous activity
17
Q
Describe physical activity factors for adults of average size 19 years or older who’s activity factor (range) is 1.5-1.6 (Low-Active Lifestyle).
A
- 1.5 - 1.6 activity Factor
- Low Activity
- In addition to sedentary lifestyle activities, 30 minutes of moderate activity equivalent to walking 2 miles in 30 minutes
- Includes most office workers with additional planned exercise routines
18
Q
Describe physical activity factors for adults of average size 19 years or older who’s activity factor (range) is 1.6-1.7.
A
- 6 - 1.7 activity Factor
- Active
- In addition to low active lifestyle activities, an additional 3 hours of activity such as bicycle 10-12 miles an hour, walk 4.5 miles an hour
19
Q
Describe physical activity factors for adults of average size 19 years or older who’s activity factor (range) is 1.9-2.1.
A
- 1.9 - 2.1 activity Factor
- Heavy
- Planned vigorous activities, physical labor, full-time athletes, hard-labor professions such as steel or road workers
20
Q
Amino acids linked by peptide bonds
A
Protein
21
Q
What is protein’s primary function?
A
- To build and repair body tissues and structures
- Involved in the synthesis of hormones, enzymes, and other regulatory peptides
22
Q
1 gram of protein yields how many calories?
A
4 calories
23
Q
The structure of protein is approximately __ different amino acids linked together by peptide bonds to build many different proteins.
A
20 amino acids
24
Q
Amino acids that cannot be manufactured in the body (or are manufactured in insufficient amounts)
Must be obtained from the food supply or other exogenous source
A
Essential Amino Acids
25
How many essential amino acids are there?
8 essential amino acids
26
How does the body manufacture nonessential amino acids?
The body is able to manufacture them from dietary nitrogen and fragments of carbs and fats
27
List the two semi-essential amino acids that cannot be manufactured by the body at a rate that will support growth, especially in children.
- Arginine
- Histidine
28
List the 8 essential amino acids.
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
29
List the nonessential amino acids.
- Alanine
- Asparagine
- Aspartic acid
- Cysteine
- Glutamic acid
- Glutamine
- Glycine
- Proline
- Serine
- Tyrosine
30
The fate of proteins depends on the homeostatic needs of 3 major processes. What are they?
1. Tissue replacement
2. Tissue addition
3. Need for energy
31
What happens to proteins once they reach the stomach?
Opens up ingested proteins strands (denatures or uncoils) with hydrochloric acid (HCI) and cleaves (with enzyme pepsin) strands into peptide chains
32
What happens to proteins once they reach the small intestines and interact with pancreatic and intestinal proteases (protein enzymes)?
Further splits peptide chains into
- Tripeptides
- Dipeptides
- Amino acids
Small intestine’s lining (absorptive cells)
- Splits tripeptides and dipeptides into amino acids
- Absorbs amino acids through the intestinal wall into the enterocytes and released into the bloodstream by the liver
33
Once in the bloodstream, the free-form amino acids can be used for what?
- Protein synthesis (building and repairing tissues or structures)
- Immediate energy or potential energy (fat storage)
34
If carbohydrate or total energy intake is too low, the body has the ability to use amino acids (from dietary or body proteins) to provide energy. Describe the process.
- Amino acids are first deaminated (or stripped of the amine group) allowing the remaining carbon skeleton to be used for the production of glucose or ketones to be used for energy
- The removed amine group produces ammonia (toxic) - Ammonia is converted to urea in the liver and excreted as urine by kidneys
35
What is considered a complete protein?
- If a food supplies all of the essential amino acids in appropriate ratios
36
What is considered an incomplete protein?
- If a food source is low or lacking in one or more essential amino acids
37
What is the limiting factor of an incomplete protein?
- The essential amino acids missing or present in the smallest amounts within a food source
38
Describe the process of protein synthesis regarding the limiting factor of protein absorption.
- All amino acids must be present at the site of protein manufacture or synthesis will be reduced to the point at which the cell runs out of the limiting amino acid
39
List the three terms used to rate dietary protein.
1. Protein Efficiency Ratio (PER)
2. Net Protein Utilization (NPU)
3. Biologic Value (BV)
40
The measure of protein quality or how well it satisfies the body’s essential amino acid needs
Biologic Value (BV)
41
What are the main sources for Complete Proteins?
Animal sources:
- Dairy
- Meats
42
What are the main sources for incomplete proteins?
Incomplete proteins:
- Grains
- Legumes
- Nuts: cashews, pumpkin seeds and other nuts
- Seeds
- Beans
- Lentils
- Barley, cornmeal, oats, buckwheat, pasta, rye, wheat
43
How can an individual who is vegetarian/vegan still put complete proteins in their body?
- Incomplete proteins can be combined to make available all of the essential amino acids and form a complete protein
Example: mixing grains, legumes, and seeds can create a complete protein
44
When amino acids are used to assist in energy production
Occurs during a negative energy balance
Gluconeogenesis
(Body-fat reduction requires caloric deficit creating a negative energy balance)
45
The amount of lean body mass lost in a person in a negative energy balance can be reduced by increasing the amount of _______ in the diet, leading to a more rapid return to nitrogen balance.
Protein
46
To reach competitive body-fat levels, calorie intake is continually _______ while exercise (such as cardiorespiratory training, weight training and posing) is \_\_\_\_\_\_\_\_\_.
- Lowered
- Increased
47
After heavy resistance training, how can a client inhibit muscle-protein breakdown, resulting in a positive protein balance?
**Carbohydrate** (0.5 gram per pound) consumed within an hour after heavy resistance training inhibits muscle-protein breakdown, resulting in a positive protein balance
48
Skeletal muscle is approx.
\_\_% water
\_\_% protein
\_\_% fat, glycogen and other minerals
- 72% water
- 22% protein
- 6% fat, glycogen and other minerals
49
1 pound of muscle tissue contains approximately ___ grams of protein
100
50
How much protein is required to build muscle?
- Additional 200-400 calories daily (1.5-2.5 calories per pound per day) above maintenance requirements
- In addition to consuming a little extra protein (2 ounces of lean meat)
51
The feeling of fullness
Satiety
52
How many grams of protein is recommended per kg of body weight per day for sedentary adults?
- 0.8 (0.4 g/lb)
53
How many grams of protein is recommended per kg of body weight per day for strength athletes?
- 1.2-1.7 (0.5-0.8 g/lb)
54
How many grams of protein is recommended per kg of body weight per day for endurance athletes?
- 1.2-1.4 (0.5-0.6 g/lb)
55
What is the Recommended Dietary Allowance (RDA) for protein in grams? In percentage of caloric intake?
- 0.8 g/kg/day
- 10 to 35% of total caloric intake
56
What are the negative side effects associated with chronic use of high-protein diets?
- Associated with higher intake of saturated fat and low fiber intake (risk factors for heart disease and some types of cancer)
- Kidneys are required to work harder to eliminate increase urea produced
- Requires 7x the water for metabolism than carbohydrate or fat
57
List some vegetarian complete protein foods sources.
- Milk and milk products
- Rice and beans
- Peanut butter on whole-wheat bread
- Sunflower seeds and peanuts
- Yogurt and granola
- Oatmeal with milk
- Lentils and bread
- Tortillas with beans or bean burritos
- Macaroni and cheese
- Hummus (chickpeas and sesame paste) with bread
- Bean soup with whole-grain crackers
58
List some vegan complete protein foods sources.
- Rice and beans
- Peanut butter on whole-wheat bread
- Sunflower seeds and peanuts
- Lentils and bread
- Tortillas with beans or bean burritos
- Hummus (chickpeas and sesame paste) with bread
- Bean soup with whole-grain crackers
59
List some animal based complete protein foods sources.
- Whole egg
- Meat, poultry, fish
- Milk and milk products
60
Neutral compounds containing carbon, hydrogen, and oxygen and are generally classified as sugars (simple), starches (complex), and fiber (celluloses) which make up a large portion of animal foods
Carbohydrates
61
How is sugar written on a food label?
- Any monosaccharide or disaccharide
62
Single sugar unit, many of which are connected to make starches (the storage form of carbs in plants) and glycogen (the storage form of carbohydrates in humans)
Monosaccharides
63
List three types of monosaccharides.
1. Glucose (blood sugar)
2. Fructose (fruit sugar)
3. Galactose
64
Two sugar units
Disaccharides
65
List three types of disaccharides.
- Sucrose (common sugar)
- Lactose (milk sugar)
- Maltose
66
Long chains of monosaccharide units linked together and found in foods that contain starch and fiber, includes starch found in plants, seed, and roots
Polysaccharides
(Complex Carbohydrates)
67
The rate at which ingested carbohydrate raises blood sugar and its accompanying effect on insulin release
Glycemic Index
68
List some simple sugars and how they are digested.
- Honey and fruits
- Easily digested
69
List some “double sugars” and how they are digested.
- Table sugar
- Lactose
- Require some digestive action but not as complex as starches
70
What type of food compound requires prolonged enzymatic action to be broken down into simple sugars (glucose) for utilization?
- Starches
71
- Found in the skins of fruits and vegetables
- Largely indigestible by humans and contributes little energy value to the diet
- Provides bulk necessary for intestinal motility and aids in elimination
Cellulose
72
True or False:
Foods lower on the glycemic index are good sources of complex carbohydrates and high in fiber and overall nutritional value
True
73
How is the glycemic index of foods determined? How can it be altered?
- Determined when a particular food is consumed by itself on an empty stomach
- Mixed meals of protein, carbs and fat can alter the glycemic index of single foods
74
What is considered "high" on the glycemic index?
High = ＞70
75
What is considered "moderate" on the glycemic index?
Moderate = 56-59
76
What is considered "low" on the glycemic index?
Low = ＜55
77
What is the role of fiber in health? What is fiber? How many types are there?
- Associated with a lower incidence of heart disease and certain types of cancer
- Indigestible carbohydrate
- Two types: soluble and insoluble
78
(Fiber) Dissolved by water and forms a gel-like substance in the digestive tract
Soluble Fiber
79
What are the benefits of soluble fiber?
- Moderating glucose levels
- Lowering cholesterol
80
What are some sources for soluble fiber?
- Oats and oatmeal
- Legumes (peas, beans, lentils)
- Barely
- Many uncooked fruits and vegetables (oranges, apples, and carrots)
81
(Fiber) Does not absorb or dissolve in water
Insoluble Fiber
82
What are the benefits of insoluble fiber?
Reduces the risk and occurrence of
- Colorectal cancer
- Hemorrhoids
- Constipation
83
What are some sources for insoluble fiber?
- Bran layers of cereal grains
84
List some additional benefits of fiber:
- Provides bulk in diet (increasing satiety value of foods)
- Some fibers delay the emptying of the stomach (increasing satiety)
- Prevents constipation
- Reduce the risk of heart and artery disease by lowering blood cholesterol
- Regulates body’s absorption of glucose (diabetes included)
- High fiber meals show to exert regulatory effects on blood glucose levels for up to 5 hours after eating
85
Energy needs:
When performing high-intensity, short-duration activity (anaerobic), muscular demand for energy is provided for and dependent on ______ \_\_\_\_\_\_\_\_\_.
Muscle glycogen
86
During endurance exercise (aerobic) performed at a moderate intensity (60% VO2max) muscle glycogen provides approximately \_\_% of energy needs.
- 50%
87
During high-intensity aerobic exercise (＞79% of VO2 max) how much energy needs does it yield?
- It yields nearly all of the energy needs
88
What is the Recommended Dietary Allowance (RDA) for carbohydrates in grams? In percentage of caloric intake?
- Between 6 and 10 g/kg per day of carbohydrate (2.7 to 4.5 g/lb)
- Between 45 - 65% of total caloric intake
89
Why should complex carbs be the majority of calories consumed?
- Nutrient dense
| (provides B vitamins, iron, and fiber)
90
1 gram of carbohydrate yields _ calories.
- 4 calories
91
How will a carbohydrate-rich diet benefit an endurance athlete?
- Will build glycogen stores and aid in performance and recovery
92
Before exercise, how and when are carbohydrates recommended?
- Consume a high-carbohydrate meal 2-4 hours before exercising for more than an hour
- Carb intake of 1-4.5 g/kg between 1-4 hours before exercise
93
For morning workouts when glycogen stores are lowered by as much as \_\_%; what is recommended for carbs if time is an issue? Why?
- 80%
- Liquid meal replacements
- Smaller meals should be consumed closer to the exercise session
- Liquid meal replacements have a quick gastric emptying time
94
A technique used to increase muscle glycogen before an endurance event
"Glycogen supercompensation"
Carbohydrate Loading
95
What effect does carbohydrate loading have on glycogen stores?
Can nearly double muscle glycogen stores increasing endurance potential
96
Describe the process of carbohydrate loading.
- 4 days of glycogen depletion (through low-carb diet approx. 10% of calories and exhaustive exercise)
- Followed by 3 days of rest and a high-carb diet (approx. 90% of calories)
97
What are some drawbacks to carbohydrate loading?
- Periods of hypoglycemia
- Irritability
- Increase susceptibility to injury
- Difficulty in compliance
- GI distress
- Athletes may feel heavier and more sluggish due to increase in glycogen and water
(Study in 1981 reversed the method and had better compliance with fewer side effects)
98
During exercise, how and when are carbohydrates recommended for **endurance** athletes?
- Consume between 30-60g of carbs every hour to accomplish
- Sports drinks tend to be a good source of water containing carbs
- Potassium and sodium in these drinks help replace electrolytes
- Contain between 6%-8% carbs are recommended for exercise lasting longer than 1 hour
99
What is the purpose/goal of carbohydrate loading during exercise?
- Maintains glucose levels, increasing time to exhausting by 20-60 minutes
- Can help supply glucose to working muscles whose glycogen store are dwindling (for exercise lasting more than 1 hour)
100
After exercise, how and when are carbohydrates recommended?
- Consuming 1.5 g/kg of carbs within 30 minutes of completing exercise to maximize glycogen replenishment
- Additional meals of 1.5 g/kg of carbs every 2 hrs are recommended to completely restore muscle glycogen
(Post-workout environment may hasten glycogen replenishment due to increased blood flow to the muscles and increase the sensitivity of the cells to the effects of insulin)
101
Glycogen-loading schedule recommendations:
6 days before an event:
1) What type of exercise intensity and duration should be used?
2) What is the right amount of carbohydrate intake?
1) 70-75% of VO2max for 90 minutes
2) 4g/kg of body weight
102
Glycogen-loading schedule recommendations:
4-5 days before an event:
1) What type of exercise intensity and duration should be used?
2) What is the right amount of carbohydrate intake?
1) 70-75% of VO2max for 40 minutes
2) 4g/kg of body weight
103
Glycogen-loading schedule recommendations:
2-3 days before an event:
1) What type of exercise intensity and duration should be used?
2) What is the right amount of carbohydrate intake?
1) 70-75% of VO2max for 20 minutes
2) 10g/kg of body weight
104
Glycogen-Loading Schedule Recommendations:
1 Day Before an Event:
1) What type of exercise intensity and duration should be used?
b) What is the right amount of carbohydrate intake?
1) Rest
2) 10g/kg of body weight
105
True or False:
There is no need to reduce carbohydrate percentage to lose fat.
- True
- Carbs should make up the highest percentage of macronutrient calories when attempting fat loss or muscle gain due to satiating value of complex carbs
106
How does a low-carb diet mimic results of dramatic weight loss (but are actually inaccurately portrayed)?
- Reduce carbs = reducing calories = dwindling glycogen stores
- Every gram of glucose taken out of glycogen brings with it 2.7g of water
- Loss of muscle glycogen (and water) = dramatic weight loss in a short period, but not healthy, difficult to maintain
107
What are the two primary variables responsible for the dramatic rise of obesity?
Energy imbalance:
1. Increase energy intake
- Total fat intake is higher
- Carbohydrate is lower
2. Reduction in energy expenditure
- More than 75% of the American adult
population does not partake in 30 minutes of
low-to-moderate physical activity on a daily
basis
108
A group of compounds that includes triglycerides (fats and oils), phospholipids, and sterols
Lipids
109
Structurally, triglycerides are three fatty acids attached to a glycerol backbone.
List the 2 types of fatty acids.
- Saturated
- Unsaturated
110
Describe saturated fatty acids
Saturated:
- Implicated as a risk factor for heart disease as they raise bad cholesterol levels (LDL: low-density lipoproteins)
- Meat, poultry, lard, butter, cheese, cream, eggs, whole milk
- Tropical oils: coconut oil, palm, and palm kernel oil
- Many baked goods
111
Describe unsaturated fatty acids
- Increases in good cholesterol (HDL: high-density lipoproteins) and decreased risk of heart disease
- Two types: Have favorable effects on blood lipid profiles and may play a role in the treatment and prevention of disease (hypertension, arthritis, and cancer)
- Monounsaturated
- Polyunsaturated
112
Fatty acids that have one double bond in its carbon chain
Monounsaturated Fatty Acids
(Olive oil, canola oil, peanut oil, avocados, peanuts, almonds, pistachios)
113
Fatty acids that have more than one point of unsaturation
Polyunsaturated Fatty Acids
(Omega-3 fatty acids: salmon, herring, mackerel, sardines, flaxseeds)
(Vegetable oils: safflower, soy, corn, and sunflower oils)
114
Fats that cannot be manufactured by the body but are essential for proper health and functioning
Located in polyunsaturated fatty acids
Essential Fatty Acids
115
The process of adding hydrogen to unsaturated fatty acids to make them harder at room temp and increase food shelf-life
Hydrogenation
116
Trans-fatty acids are a result of hydrogenation. How do they affect a person's cholesterol? What kinds of foods are they located in?
- Increases LDL
- Decreases HDL
Examples:
- Stick margarine, shortening
- Fried foods: fried chicken, donuts
- Fast foods
- Many baked goods and pastries
117
One gram of fat yields approximately _ calories when oxidized, furnishing more than _____ the calories per gram of carbs or proteins.
- 9 calories
- Twice
118
What are the main function of lipids?
- Provide energy
- Carriers for the fat-soluble vitamins A, D, E, and K
- Vitamin D aids in the absorption of calcium, making it available to body tissues (specifically bone and teeth)
- Converts carotene to Vitamin A
119
List some other functions lipids (fats) are involved in.
- Cellular membrane structure and function
- Precursors to hormones
- Cellular signals
- Regulation and excretion of nutrients in the cells
- Surrounding, protecting, and holding in place organs, such as kidneys, heart, and liver
- Insulating the body from environmental temp changes and preserving body heat
- Prolonging digestive process by slowing stomach’s secretions of hydrochloric acids, creating a longer sensation if fullness after a meal
- Initiating the release of the hormone CCK (cholecystokinin) that contributes to satiety
120
Hormone that contributes to satiety
Cholecystokinin (CCK)
121
Describe the digestive process of lipids once it reaches the intestines.
In intestine:
- Fat interacts with bile to become emulsified so that pancreatic enzymes can break the triglycerides down into two fatty acids and a monoglyceride
In the intestinal wall:
- Fatty acids and monoglycerides are reassembled into triglycerides that are then released from lymph in the form of a lipoprotein called “chylomicron”
- Chylomicrons from lymph move to the blood
- Triglyceride content of chylomicron is removed by the action of the enzyme lipoprotein lipase (LPL) and the released fatty acids are taken up by the tissues
122
What is the Daily Recommended Fat Intake for an adult?
For an athlete?
Adults: 20-35% of total calories
Athletes: 20-25% of total calories
123
Fat has a _____ thermic effect than other macronutrients.
Lower
124
As fat percentage in the diet increases, the amount of heat given off (TEF) \_\_\_\_\_\_\_\_.
Decreases
125
As carbohydrate percentage in the diet increases, the amount of heat given off (TEF) \_\_\_\_\_\_\_\_\_.
Increases
126
Only 3% of the calories in fat (dietary) are required to store it as fat (body). It takes \_\_% of the calories in carbohydrate to convert it to body fat.
23%
127
True or False:
Low-volume, high-calorie contribution of fat may not satisfy other peripheral satiation mechanisms (like chewing, swallowing, stomach distention) leading to hyperphagia (overeating).
True
128
Overeating
Hyperphagia
129
Describe a few ways fat can contribute positively to satiety.
- Dietary fats stimulate the release of CCK (hormone that signals satiety)
- Fat slows digestion of food assisting in blood sugar stabilization
- Reducing blood sugar fluctuations can contribute to satiety
130
Make up the majority of dietary fatty acids (16-18 carbons)
Must go through the process of digestion and absorption before they can be utilized
Long-Chain Triglycerides (LCT)
131
More rapidly absorbed
Do not require incorporation into chylomicrons for transport
Can enter the systemic circulation directly through the portal vein providing readily available source of energy
Medium-Chain Triglycerides (MCT)
132
How can medium-chain triglycerides (MCT) benefit endurance performance?
By supplying an exogenous energy source in addition to carbohydrate during exercise and increase plasma free fatty acids (FFA) sparing muscle glycogen.
133
Cluster of symptoms characterized by obesity, insulin resistance, hypertension, and dyslipidemia
Metabolic Syndrome (Syndrome X)
134
What risks are Metabolic Syndrome (Syndrome X) associated with?
- Leads to increased risk of cardiovascular disease
- Associated with obesity (especially abdominal), high-fat diet, and sedentary lifestyle
135
What happens when there are high levels of free fatty acids (FFA) in the body? What does it result in?
- Body will favor their use as energy
- Decreasing glucose oxidation and glycogen synthesis
- Inhibiting glucose transport
Results:
- Chronically elevated levels of blood sugar levels (hyperglycemia)
- Elevated insulin leads to the conversion of the excess blood sugar to other products such as glycoproteins and fatty acids
136
Describe what happens to the body to someone who If someone constantly over-eats:
- Excess calories are stored as fat (causes fat cells to increase in size)
- Growing fat cells become insulin resistant resulting in the prevalence of FFA causing the body to favor fat for energy instead of glucose
- As blood sugar rises, so does insulin levels, cholesterol, triglycerides and blood pressure
- Impaired ability of glucose to enter muscle cells keep glycogen stores lower
- Increases appetite
- Increases fat stores
137
What are the basic recommendations for water for **sedentary** men?
3.0 L (13 cups) per day
138
What are the basic recommendations for water for **sedentary** women?
2.2 L (9 cups) per day
139
Describe two types of clients that would need to increase water intake.
- Those participating in fat-loss programs should drink an additional 8 oz for every 25 pounds they carry above the ideal weight
- Individual is exercising briskly or residing in a hot climate
140
Describe the benefits of having adequate water in the body.
- Endocrine gland function improves
- Fluid retention is alleviated
- Liver functions improve, increasing the percentage of fat used for energy
- Natural thirst returns
- Metabolic functions improve
- Nutrients are distributed throughout the body
- Body-temperature regulation improves
- Blood volume in maintained
141
Water is approx. \_\_% of adult human body by weight.
60%
142
True or False:
The body cannot adapt to dehydration (impairs every physiologic function).
True
143
Describe how to track accurate water needs for individuals.
- Determine average daily weight (use as standard for the person’s euhydrated [normal] state)
- Do not begin practice session or endurance competition until body is at or slightly above standard body weight
- Drink enough water, juice, or sports drinks during exercise to maintain the starting weight.
144
Guidelines for fluid replacement in an athlete:
Consume __ to __ oz (\_\_ to __ cups) of fluid _ hours before exercise
14-22 oz (1.75-2.75 cups)
2 hours before exercise
145
Guidelines for fluid replacement in an athlete:
Drink \_-\_\_ oz of fluid for every \_\_-\_\_ minutes of exercise
6-12 oz
15-20 minutes
146
True or False:
Fluids should be cold because of more rapid gastric emptying
True
147
Guidelines for fluid replacement in an athlete:
If exercise exceeds 60 minutes, what should a client use to replace both fluid and dwindling muscle glycogen stores?
Sports drinks (containing up to 8% carbs)
148
Guidelines for fluid replacement in an athlete:
When exercising for less than 60 minutes, ____ should be form of fluid replacement.
Water
149
Guidelines for fluid replacement in an athlete:
What is the goal of water consumption during exercise?
The goal is to replace sweat and urine losses
150
Guidelines for fluid replacement in an athlete:
Ingest \_\_-\_\_ oz of fluid for every pound of body weight lost after an exercise bout, especially if rapid rehydration is necessary (twice-a-day training).
16-24 oz
151
Dehydration **decreases** what 6 aspects within the body?
- Blood volume
- Performance
- Blood pressure
- Sweat rate
- Cardiac output
- Blood flow to skin
152
Dehydration **increases** what 6 aspects within the body?
- Core temp
- Water retention
- Heart rate
- Sodium retention
- Perceived exertion
- Use of muscle glycogen
153
List some basic nutritional guidelines for altering body composition for fat loss clients. Include:
- Food Intake (types of foods, how to balance, when to eat, etc)
- Exercise intake
- Water intake
- Small decreases in food and beverage calories and increase physical activity
- Distribute protein, carbs, and fat throughout day.
- Consume less than 10% of calories from saturated fat
- Choose whole grains and fiber rich fruits and veggies over refined grains and simple sugars
- Limit alcohol
- Schedule no fewer than four and as many as six meals a day
- Avoid empty calories and highly processed foods
- Drink plenty of water (minimum 9 to 13 cups a day)
- Have clients weigh and measure food at least 1 week (makes them more aware of caloric values and serving sizes)
154
List some basic nutritional guidelines for altering body composition for lean body mass gain.
Include:
- Food intake (how to balance, how many meals, when to eat after exercising, and what)
For lean body mass gain:
- 4-6 meals a day
- Spread protein intake throughout the day
- Post-workout window of opportunity, ingestion of protein and carbs within 90 mins of a workout will increase recovery and protein synthesis, maximizing gains
- Do not neglect the importance of carbs and fat
155
Basic question clients may ask:
How would you answer the question "do carbohydrates make me fat?"
- No
- Carbs are necessary nutrients that provide energy for the body, metabolism of fats, space muscle proteins and provides essential fiber, vitamins and minerals
- Carbs that are moderate-to-low glycemic foods and are high in fiber can help with satiety, blood sugar regulation, and energy balance
- To avoid hunger: choose unprocessed, whole-food carbs sources like vegetables, starchy vegetables, whole fruit, and grains to provide fiber, vitamins and minerals for healthy weight loss
- Carbs are imperative to glycogen repletion before, during, and after exercise for strength, power, aerobic and anaerobic performance and conditioning
- Recommended carb intake: 45-65% of total caloric intake
156
Basic question clients may ask:
How would you answer the question "does eating at night make me fat?"
- No
- Weight gain is a result of eating more calories than you burn on a regular basis
157
Basic question clients may ask:
How would you answer the question "which is superior for weight loss, a low-fat and high-carbohydrate or a high-protein and low-carbohydrate diet?"
- Neither
- Weight loss is achieved when calories consumed are less than calories expended
- People initially lose weight faster on a low-carb / high-protein diet when compared to opposite diet, but after 12 months, total weight loss is similar
158
Basic question clients may ask:
How would you answer the question "can I eat whatever I want as long as I exercise?"
It's all about caloric intake versus how much your body burns/day.
- Approximately 3,500 calories = 1 pound of body fat
- To lose 1 - 2 pounds per week: The client must maintain an average caloric deficit of 500-1,000 calories/day
The simplicity of weight gain and calories:
- 100 extra calories/day over daily maintenance needs could add up to 1 pound of weight gained over 35 days
- 10 extra calories/day over daily maintenance needs could add up to 1 pound of weight gained over 350 days
159
What are the risk factors of an overly restricted very low-calorie diet?
- Increase risk of malnutrition
- Poor energy and inability to complete the essential fitness program
- A behavioral “pendulum” swing - an inability to reintroduce “forbidden foods” in a moderate manner
- Many patients on VLCD for 4-16 weeks report minor side effects such as
\*Fatigue, constipation, nausea, diarrhea
- Most common serious side effect:
\*gallstone formation especially those who are obese, especially women
160
Basic question clients may ask:
How would you answer the question "is consuming a high-protein diet superior for muscle gain?"
- Not necessarily
- Body still needs a balance of carbs, protein and fat to grow, maintain, and repair itself including the growth of lean body mass
- Resistance training, and to a certain extent all exercise, increases the body’s need for repair material
- An active individual needs more protein than a sedentary individual
- The right amount of protein and the obligatory resistance training will support hypertrophy and an excess of protein above total calorie needs will be stored as body fat
