Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

Cards i made cscs > cscs nutrition > Flashcards

cscs nutrition Flashcards

1
Q

unit of energy

A

calorie

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

what do calories directly convert into?

A

grams

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

muscle growth, tissue repair, enzyme and hormone function function of this macronurtrient

A

protein

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

how many essential amino acids are there?

A

9

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

how many non essential amino acids?

A

4

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

how many conditionally essential amino acids

A

8

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

what does the body not produce that we need in diet?

A

essential amino acids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

name all essential amino acids

A 
HISTIDINE
ISOLEUCINE
LEUCINE
LYSINE
METHIONINE
PHENYLALANINE
THERONINE
TRYPTOPHAN
VALINE
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

name the conditionally non essential amino acids

A 
ARGININE
CYSTINE
GLUTAMINE
GLYCINE
PROLINE
TYROSINE
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

name the non essential amino acids

A 
ALANINE
ASPARAGINE
ASPARTATE
GLUTAMATE
SERINE
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

branch chain amino acids

A

top 3 most important for muscle building
leucine
isoleucine
valine

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

RDA recommended protein

A

recommended dietary allowance
minimum amount of protein to be consumed to keep you out of a deficit
.8g/kg body weight

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

acceptable macronutrient distribution range (amdr) for protein

A

10-35% of caloric intake

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

recommendation after aerobic exercises for protein

A

4:1 or 3:1 carb:protein ratio

meal/snack

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

how many kcals/gram is in protein?

A

4

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

how many calories are in a 20g protein bar?

A

20g x 4 cal/gram = 80 calories

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

protein recommendation for endurance athletes

A

1-1.6 g/kg bw

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

protein recommendation for strength athletes, strength and aerobic, and anaerobic training

A

1.4-1.7 g/kg bw

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

protein recommendation for a reduced calorie diet

A

1.8-2.7 g/kg bw

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

a 60kg female strength athlete is eating 70g protein per day. what is your recommendation?

A

strength protein recommendations:

  1. 4-1.7 g/kg bw
  2. 4x60=84g
  3. 7x60=102g

answer: increase to at least to 84g protein

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

3 types of carbs

A

monosaccharides
disaccharides
polysaccharides

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

simplest form of sugar

A

monosaccharides
glucose
fructose
galactose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

2 monosaccharides joined together

A

disaccharides
sucrose
lactose
maltose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

complex carbs composed of long chains of monosaccharides

A

polysaccharides
starch
fiber
glycogen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
how many kcals/gram are in carbs?
4 kcal/g
26
most utilized form of energy
carbs
27
adequate ____ intake prevents the use of protein and muscle breakdown for energy
carb
28
recommendations after aerobic exercise for carb intake
4:1 or 3:1 carb:protein ratio
29
carbs stored in body tissues for energy
glycogen
30
____g of glycogen for every ___kg body weight
15g | 1kg
31
____% of glycogen is stored in skeletal muscle
75% | 25% in liver
32
how many carbs should endurance athletes have each hour?
30-90g each hour of activity | can digest 1g carb/minute
33
how do you optimize glycogen storage before competition?
24-48hrs high carb intake | 8-10g carb /kg bw per day
34
hours before competition what should an athlete do based on carb and fat/fiber meals?
high carb | avoid high fat/fiber meals
35
competing early morning, what should the athlete do food wise?
small meal prior | more emphasis on during competition nutrition
36
timing: 4 hours before: ___g carb/kg bw 2 hours before: ___g carb/kg bw 1 hour before: _____g carb/kg bw
4 hours before: 1-4g (100-200g) 2 hours before: 1g (70g) 1 hour before: .5g (liquid) (35g)
37
hydration during competition?
4-8oz per 15min
38
endurance athletes during competition nutrition ____g carbs every hour small amounts of _____
30-90g carbs every hour | small
39
high intensity athletes during competition nutrition ______mL of sports drink per break
200-400mL
40
strength and power athletes during compeition nutrition | may benefite from _____
intra-workout carbs
41
system that ranks foods based on how easily carbs are absorbed
glycemic index
42
low GI
< 55 slow absorption beneficial for hours before/after exercise
43
high GI
> 70 quick absorption beneficial immediately after exercise
44
do the following have a high gi or low gi? | apple juice, chocolate, oranges, banana, lentils
low gi
45
``` do the following have a high gi or low gi? brown rice honey oats pineapple ```
moderate gi
46
do the following have a high gi or low gi? white potato whole wheat bread watermelon
high gi
47
glycemic load GL
how much a food will increase blood glucose levels | total amount versus how fast
48
complex carb, unable to be fully digested, contributes to bulk in digestive tract
fiber
49
nuts, veggies, chia seeds
fiber
50
blood glucose regulation, weight management, digestion and regularity
fiber
51
recommended amount of fiber for men and women
women: 21-29g / day men: 30-38 g/ day
52
athlete recommendation for carbs aerobic: hiit/soccer/intermittent activity:
aerobic: 8-10g/ kg bw | hiit/soccer/intermittent activity: 5-6g/kg bw
53
triglycerides fatty acids phospholipids cholestrol
fats
54
amount of calories per gram for fats
9cals/g
55
what transports vitamin a, d, e, and k?
fat
56
less than ___% of cals should come from saturated fats?
10%
57
what type of fat is more difficult to breakdown?
saturated fats
58
double bonds between carbon, more efficient for body to break down and use for energy
unsaturated (polysaturated) fatty acids
59
name the 2 essential PUFAs ( polyunsaturated fatty acids)
omega 3 and 6 | body needs from diet
60
low density lipids (ldl) + high density lipids (hdl)
total cholesterol
61
ideal cholestrol levels total ldl hdl
total: <200 ldl: <100 mg/dl hdl: >60 (<40 considered low)
62
production of bile salts, vitamin d, sex hormones function of ..
cholesterol
63
________ essential for metabolic regulation and cellular processes
micronutrients
64
______ aid in specific metabolic processes
vitamins
65
_____ are the structural component of bones, teeth, nails and contribute to nerve transmission and muscle contraction
minerals
66
water soluble vitamins
C and B
67
adequate daily fluid intake for water
3.7 L men 2.7 L women daily
68
mild dehydration
2-3% weight loss
69
hydration schedule during training
3-8oz / 15min
70
sodium losses may range from ____
.2-12.5 g/L
71
cunningham equation
calculating rmr | 550+ 22 (lean body mass kg)
72
estimate the daily energy expenditure for a cross country runner weighing 70kg
550 + 22 (70) = 1,540 X ACTIVITY FACTOR (1.9) = 2826 daily energy expenditure
73
activity factor
1. 2 sedentary | 1. 9 heavy physical activity
74
an athlete wuth an rmr of 1500 calories who expends 400 calories from exercise each day is eating 1700 calories per day. how long will it take her to lose 2lbs?
daily energy expenditure = 1500+400 = 1900 CALORIE deficit = 1900-1700 = 200 2lbs x 3500 calories per pound = 7000 7000/200 calories = 35 days

Cards i made cscs (20 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions