Brainscape's Knowledge GenomeTM

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


See full index

ACE Lesson 12: Nutrition > Macronutrients & Dietary Recommendations > Flashcards

Macronutrients & Dietary Recommendations Flashcards

You may prefer our related Brainscape-certified flashcards:
ACE ® Health Coach flashcards
1
Q

simplest form of sugar

A

monosaccharide

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

the 3 monosaccharides

A

glucose, fructose, and galactose

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

a disaccharide of combined glucose and galactose

A

lactose

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

a disaccharide of combined glucose and fructose

A

sucrose (table sugar)

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

a disaccharide of two combined glucose molecules

A

maltose

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

a chain of 3-10 simple sugars

A

oligosaccharide

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

a long chain of sugar molecules

A

polysaccharide

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

the only 2 polysaccharides humans can fully digest

A

glycogen and starch

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

plant carbohydrate found in grains and vegetables

A

starch

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

animal carbohydrate found in meats and seafood

A

glycogen

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

T/F: Physical training can increase stored glycogen fivefold.

A

True

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

Where is glycogen stored in the body?

A

liver and muscles

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

carbohydrates with a nitrogen-containing amino group (and sometimes sulfur) attached

A

amino acids

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

a linear chain of amino acids

A

polypeptide

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

a compound composed of 20 amino acids that is the major structural component of all body tissue

A

protein

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

the number of essential amino acids that cannot be produced by the body itself

A

8-10

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

how a specific food’s protein quality is determined

A

1) essential amino acid composition
2) digestibility
3) bioavailability

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

the degree to which amino acids can be used by the body

A

bioavailability

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

a protein that contains all essential amino acids

A

complete protein

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

the only plant-based complete protein

A

soy

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

examples of excellent incomplete protein sources that will provide all essential amino acids

A

1) grains-legumes (e.g., rice/beans)
2) grains-dairy (e.g., pasta/cheese)
3) legumes-seeds (e.g., falafel)

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

critical bodily functions that fats serve

A

1) insulation
2) cell structure
3) nerve transmission
4) vitamin absorption
5) hormone production

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

contain one or more double bonds between carbon atoms and are typically liquid at room temperature

A

unsaturated fatty acids

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

contains one double bond between two carbons

A

monounsaturated fat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

contains a double bond between two or more sets of carbons

A

polyunsaturated fat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

type of polyunsaturated fat that must be obtained from diet

A

essential fatty acids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

the 2 types of essential fatty acids

A

1) omega-3 (linolenic acid)

2) omega-6 (linoleic acid)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

3 forms of omega-3’s

A

1) alpha-linolenic acid (ALA)
2) eicosapentaenoic acid (EPA)
3) docosahexaenoic acid (DHA)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

type of omega-3 that is found in plants

A

alpha-linolenic acid (ALA)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

T/F: ALA can be converted to EPA and DHA in the body.

A

True

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

foods that EPA and DHA are commonly found in

A

1) egg yolk
2) cold-water fish (salmon, mackerel, cod)
3) shellfish (crab, shrimp, oyster)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

benefits of omega-3’s

A

1) reduce blood clotting
2) dilate blood vessels
3) reduce inflammation
4) important for eye and brain development (and important for a growing fetus in late stages of pregnancy)
5) reduce cholesterol and triglyceride levels
6) may help preserve brain function and reduce risk of mental illness and ADHD

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

recommended intake of EPA+DHA

A

250-500 mg/day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

T/F: Omega-6 fatty acids assist omega-3’s in reducing blood clotting and inflammation.

A

False

Act opposite to omega-3’s in that they seem to contribute to blood clotting and inflammation.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

T/F: Instead of solely reducing omega-6 intake and increasing omega-3 intake, an individual show focus on having balance between the two for cardiovascular health benefits.

A

True

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

Daily recommendation of omega-6 intake for men and women

A

5-10% of total calories
Men: 17g
Women 12g

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

types of fat that lead to clogged arteries and increased risk for heart disease

A

trans fats and saturated fats

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

contain no double bonds between carbon atoms, are typically solid at room temperature, and are very stable

A

saturated fats

39
Q

foods high in saturated fat

A

red meat, full-fat dairy, tropical oils (e.g., coconut, palm)

40
Q

T/F: Saturated fat increases levels of low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.

A

True

41
Q

Another name for trans fat on an ingredient/nutrition label

A

partially hydrogenated oil

42
Q

How is trans fat produced/made?

A

a manufacturing effort to make unsaturated fat solid at room temperature in order to prolong shelf life and the process involves breaking the double bond of the unsaturated fat

43
Q

T/F: Trans fat increases LDL cholesterol at a lower rate than saturated fat.

A

False

Higher rate

44
Q

functions of cholesterol

A

1) helps make bile acids (important for fat absorption)
2) metabolize fat-soluble vitamins (A, D, E, and K)
3) make vitamin D and some hormones such as estrogen and testosterone

45
Q

main dietary cause of hypercholesterolemia

A

conversion of saturated fat into cholesterol in the liver

46
Q

food high in cholesterol

A

animal products such as egg yolk, meat, poultry, fish, and dairy products

47
Q

the “good cholesterol” which removes excess cholesterol from the arteries and carries it back to the liver where it is excreted

A

high-density lipoprotein (HDL) cholesterol

48
Q

organic, non-calorie nutrients that are essential for normal physiological function

A

vitamins

49
Q

the 3 vitamins that do not have to be consumed via food

A

1) vitamin K
2) biotin
3) vitamin D

50
Q

the number of vitamins humans need

A

13

51
Q

two categories of vitamins

A

water-soluble and fat-soluble

52
Q

the 9 water-soluble vitamins

A

1) thiamin
2) riboflavin
3) niacin
4) pantothenic acid
5) folate (vitamin B9)
6) vitamin B6
7) vitamin B12
8) biotin
9) vitamin C

53
Q

T/F: Normally water-soluble vitamins cannot be stored in the body and are readily excreted in urine.

A

True

54
Q

2 exceptions of water-soluble vitamins that actually can be stored by the body

A

vitamins B6 and B12

55
Q

the vitamin that is notably essential during pregnancy

A

folate (vitamin B9)

56
Q

the 4 fat-soluble vitamins

A

1) vitamin A
2) vitamin D
3) vitamin E
4) vitamin K

57
Q

T/F: Like vitamins, minerals must be consumed via food.

A

False

Minerals are found in both the body and food.

58
Q

The body’s ability to use minerals is dependent on their…

A

bioavailability

59
Q

typical minerals with high bioavailability

A

1) sodium
2) potassium
3) chloride
4) iodide
5) fluoride

60
Q

typical minerals with low bioavailability

A

1) iron
2) chromium
3) manganese

61
Q

T/F: Minerals can interfere with the absorption of other minerals.

A

True

62
Q

the two categories of minerals

A

macrominerals (bulk elements) and microminerals (trace elements)

63
Q

types of macrominerals

A

1) calcium
2) phosphorus
3) magnesium
4) sulfur
5) sodium
6) chloride
7) potassium

64
Q

types of mircominerals

A

1) iron
2) iodine
3) selenium
4) zinc

65
Q

number of days an adult can survive without water

A

10

66
Q

number of days a child can survive without water

A

5

67
Q

T/F: Water is the single largest component of body, comprising about 50-70% body weight.

A

True

68
Q

abnormally low levels of sodium ions circulating in the blood and severe cases can lead to brain swelling and death; fluid overload can lead to this

A

hyponatremia

69
Q

medical term for brain swelling

A

encephalopathy

70
Q

5 key dietary guidelines from the FDA

A

1) healthy eating pattern across lifespan
2) focus on variety, nutrient density, and amount
3) limit added sugars, saturated fat, and sodium intake
4) healthier food and drink choices
5) support healthy eating patterns

71
Q

amount of carbs an exerciser should consume for each hour of of training to maintain blood glucose levels

A

30-60 grams

72
Q

ADA recommendation for post-workout carbs

A

1-1.5 g/kg body weight in first 30 min post workout and then every 2 hours for 4-6 hours

73
Q

recommended protein intake for athletes

A

1.2-1.7 g/kg body weight per day (although 0.8 has been argued as the minimum)

74
Q

According to BMI, what is considered as obese?

A

> 30

75
Q

levels of SBP and DBP that qualify someone for having hypertension

A

SBP >140 mmHg

DBP> 90 mmHG

76
Q

the inability of the pancreas to secrete insulin; largely hereditary and/or caused by environmental factors

A

Type 1 diabetes

77
Q

the cells’ decreased ability to respond to insulin; associated with genetics and lifestyle choice

A

Type 2 diabetes

78
Q

amount of exercise pregnant women should undertake

A

30 min either most days or every day

79
Q

the trimester which women have increased caloric needs

A

2nd trimester

80
Q

person who does not eat meat, fish, or poultry

A

lacto-ovo-vegetarian

81
Q

person who does not eat eggs, meat, fish, or poultry

A

lacto-vegetarian

82
Q

person who does not consume any animal products, including dairy such as milk and cheese

A

vegan

83
Q

benefits of a vegetarian diet

A

1) low in saturated fat and animal protein
2) high in fiber, folate, vitamins C and E, carotenoids, and some phytochemicals
3) lower rates of obesity, death from cardiovascular disease, hypertension, type 2 diabetes, and prostate and colon cancer

84
Q

possible deficiencies of a vegetarian diet

A

1) protein
2) iron
3) vitamin B12
4) vitamin D
5) calcium

85
Q

5 things trainers can do within scope of practice to help clients with nutrition

A

1) Review USDA dietary guidelines
2) Help clients learn healthy cooking and preparation techniques
3) Discuss healthy eating on-the-go
4) Review client’s food journals or food frequency questionnaires
5) Take clients to the grocery store

86
Q

BMI formulas

A

Metric: Weight (kg) / [height (m) X height (m)]

Standard: [(Weight (lb) X 703) / Height (in)] / Height (in)

87
Q

Target Heart Rate (THR) formula

A

Step 1: 220 - Age = Predicted MHR
Step 2: Predicted MHR - Resting Heart Rate (RHR) = Heart Rate Reserve (HRR)
Step 3: (HRR X % intensity) + RHR = THR

88
Q

an adequate intake in 50% of an age- and gender-specific group

A

Estimated Average Requirement (EAR)

89
Q

the levels of intake of essential nutrients that, on the basis of scientific knowledge, are judged by the Food and Nutrition Board to be adequate to meet all known needs of practically all healthy persons

A

Recommended Dietary Allowances (RDAs)

90
Q

newer reference values that are more descriptive that RDAs

A

Dietary Reference Intakes (DRIs)

91
Q

the 3 DRIs

A

1) RDA
2) EAR
3) UL

92
Q

the maximum intake that is unlikely to pose risk of adverse health effects to almost all individuals in an age- and gender-specific group

A

Tolerable Upper Intake Level (UL)

93
Q

used when a RDA cannot be based on an EAR

A

adequate intake (AI)

94
Q

recommended daily intake of sugar

A

No more than 10% of total calories (e.g., 50g based on 2,000 calorie diet)

ACE Lesson 12: Nutrition (2 decks)

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