Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

CPT > fat and protein requirements > Flashcards

fat and protein requirements Flashcards

You may prefer our related Brainscape-certified flashcards:
NASM ® CPT flashcards
1
Q

lipids perform many functions including

A

provision of energy
transportation of molecules in blood
storage of nutrient and vitamins
conduction canals in the NS
formation of hormones
protect organs
regulate body temp
communication of energy needs
formation of cell membranes

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

monounsaturated fat

A

healthy and does not increase the risk for heart disease

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

polyunsaturated fat

A

healthy and provides important psychological benefits; includes essential omega-3 and omega-6 fatty acids

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

saturated fat

A

important physiological roles, unhealthy when consumed above 10% calories as it can increase risk for heart disease

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

trans fat

A

unhealthy manufactured form used to improve the floor or consistency of natural fats in a product
known to significantly increase risk for heart disease so the goal is <1% total calories

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

which fat should be avoided

A

trans

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

monounsaturated fat examples

A

avocados, canola oil, olive oil, peanut oil, other nuts

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

polyunsaturated fat examples

A

safflower oil
sunflower oil
corn oil
cottonseed oil
soybeans
fish

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

saturated fat examples

A

whole milk, cream
ice cream, cheese
butter, lard, palm oil
palm kernel
coconut oil
cocoa butter
red meat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

dietary cholesterol: body produces about ____% of daily needs

A

70

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

previous RDR for cholesterol was ____, but now it is ____

A

300mg/day
no limit, unless have heart disease

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

dietary cholesterol functions to

A

form membranes, hormones, and bile; precursor for vitamin D

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

cholesterol rich foods

A

eggs, red meat, shellfish, fast-food products

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

trans fats re present in ____ foods

A

processed

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

CDC estimates ____ deaths from heart disease annually are due in part to trans fat intake

A

30,000

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

trans fats have a profound effect on the blood lipid profile and health by

A

increasing LDL cholesterol
increase serum triglycerides
reducing HDL cholesterol
increase risk for HD

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

it is recommended to keep total fat intake to ___% of total calories

A

30

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

fat goal is to get ___% from monounsaturated fats, ___% from polyunsaturated, and ___ % from saturated

A

> 50
about 30
no more than 10

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

determining need considerations for fat intake
___% physician approved
___% weight loss
___%healthy
___% endurance athlete

A

20
20-25
25-30
35

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

daily caloric need x recommended percentage of fat in the diet =

A

calories of fat in diet

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

calories of fat in diet / 9cal/g =

A

grams of fat in the diet

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

grams of fat in diet / kg of body weight =

A

grams of fat per kg of bodyweight

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

protein serves as

A

thousands of bodily processes

24
Q

proteins are comprised of

A

amino acids

25
Q

non-essential amino acids

A

produced within the body

26
Q

essential amino acids

A

nine amino acids that cannot be produced within the body and must be consumed in the diet

27
Q

5 nonessential amino acids

A

alanine, asparagine, aspartate, glutamate, serine

28
Q

6 conditionally essential amino acids

A

arginine, cysteine, glutamine, glycine, proline, tyrosine

29
Q

9 essential amino acids

A

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

30
Q

complete protein

A

contain adequate quantities of all nine essential amino acids

31
Q

examples of complete protein

A

meat, chicken, fish, eggs, milk, soy, quinoa

32
Q

incomplete protein

A

lack one or more of the essential amino acids

33
Q

examples of incomplete protein

A

beans, seeds, nuts, vegetables and grains

34
Q

protein serves to optimize

A

recovery from training but cannot efficiently replace carbs as primary nutrient for energy needs

35
Q

protein needs are dictated by

A

activity volume, intensity, and need for tissue growth

36
Q

protein RDA

A

10-15% total calories

37
Q

protein needs
sedentary:
physically active:
moderate intensity 3-4day/wk:
endurance high intensity:
strength training >4x/wk:
children:
pregnant female:

A

.8-.9 g/kg BW
1.0-1.2 g/kg BW
1.1-1.3 g/kg BW
1.3-1.5 g/kg BW
1.6-2.0 g/kg BW
up to 2g/kg BW
add 20 g to total daily requirement, 10g if nursing

38
Q

higher protein intake can cause

A

organ distress and chronic disorders

39
Q

chronic excess protein intake (above 2.0g/kg BW) can increase risk of organ stress (____), ____, ____ and _____ among certain individuals

A

kidneys, kidney stones, dehydration, fat gain

40
Q

for lean mass, adding ____ g of protein per day is effective without promoting additional fat gain

A

30-50

41
Q

protein timing is critical

A

supplements for muscle gain should be consumed post-exercise, pre-sleep (casein) and spaced out every 304 hours throughout the day to optimize metabolic use

42
Q

Which of the following is classified as an essential fatty acid?
a. Trans fatty acid
b. Monounsaturated fatty acid
c. Omega-3 fatty acid
d. Saturated fatty acid

A

c

43
Q

Which of the following would be a food source with saturated fat?
a. Pasta
b. Soybeans
c. Whole milk
d. Grape jelly

A

c

44
Q

Which of the following statements concerning cholesterol is correct?
a. It is not an essential nutrient
b. It functions to form hormones and cell membranes
c. Eggs and shellfish are rich food sources
d. All of the above are correct

A

d

45
Q

What percentage of daily calories should come from fat among healthy individuals?
a. 10-15%
b. 15-20%
c. 25-30%
d. 30-35%

A

c

46
Q

Which of the following food products is considered a complete protein source?
a. Beef
b. Peanuts
c. Navy beans
d. Oats

A

a

47
Q

Which of the following has the highest protein quality ranking?
a. Soy protein
b. Wheat gluten
c. Whey protein
d. Beef

A

c

48
Q

trans fat can increase ___ cholesterol and also reduce ___ cholesterol; having a profound impact on the risk for heart disease

A

LDL
HDL

49
Q

saturated fat intake should not exceed ____% of daily calories

A

10

50
Q

chronic protein intake over ____ g/kg of body weight can be associated with organ stress, dehydration, and fat gain among certain individuals

A

2.0

51
Q

true or false: the goal is to keep trans fat intake to <10% of total daily calories

A

false

52
Q

true or false: the goal is to keep monounsaturated fat intake to <10% of total daily calories

A

false

53
Q

true or false: the RDA for protein for most individuals should be 30-35% of total daily calories

A

false

54
Q

true or false: to promote increases in lean mass without promoting excess fat gains, add up to 200kcals (30-50g) of lean protein per day to the diet

A

true

55
Q

identify at least three functions of lipids within the body

A

a. provision of significant energy
b. hormone transport
c. nutrient and vitamin storage
d. nervous system function
e. protection of organs
f. temperature regulation
g. communication of energy needs with the brain
h. formation of cell membranes

56
Q

identify appropriate daily protein intake (g/kg of bodyweight) for the following individuals
a. sedentary
b. high intensity endurance training
c. engaging in heavy strength training >4 days/week

A

.8-.9 g/kg
1.3-1.5 g/kg
1.6-2.0 g/kg

CPT (36 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions