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NASM PES > Module 14 - Performance Nutrition > Flashcards

Module 14 - Performance Nutrition Flashcards

1
Q

A combination of strategies to enhance physical and athletic performance through specific foods and nutrient choices, timing, and quantities.

A

Performance nutrition

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2
Q

A metabolic pathway that results in the generation of glucose from non-carbohydrate carbon substrates such as pyruvate, lactate, glycerol, and glucogenic amino acids.

A

Gluconeogenesis

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3
Q

The collection of globular proteins that can be isolated from a by-product of cheese manufactured from cow’s milk.

A

Whey proteins

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4
Q

True or False: Whey has the highest biological value (BV) of any known protein.

A

True

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5
Q

The predominant phosphoprotein that accounts for nearly 80% of proteins in milk and cheese.

A

Casein

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6
Q

Known as a fast protein

A

Whey

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7
Q

Known as a slow protein

A

Casein

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8
Q

The amino acids that must come from food since the body cannot synthesize them from other amino acids.

A

Essential amino acids

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9
Q

What is the essential amino acid that signals the body to activate muscle protein synthesis (MPS) and to lower muscle protein breakdown (MPB)?

A

Leucine

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10
Q

Signaling molecules made by oxygenation of 20-carbon essential fatty acids (EFAs). They exert complex control over many bodily systems, mainly in inflammation or immunity, and as messengers in the central nervous system

A

Eicosanoid

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11
Q

The Accepted Macronutrient Distribution Range (AMDR) for total fat for adults is?

A

20-35% of daily energy intake.

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12
Q

DRI stands for:

A

Dietary Reference Intakes

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13
Q

RDA stands for:

A

Recommended Daily Allowance

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14
Q

AI stands for:

A

Adequate Intake (used when an RDA cannot be determined)

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15
Q

EAR stands for:

A

Estimated Average Requirement (estimated to meet half of a healthy persons requirement)

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16
Q

TUL stands for:

A

Tolerable Upper Level

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17
Q

Carbohydrates that break down rapidly during digestion, releasing glucose rapidly into the bloodstream.

A

High-glycemic-index carbohydrates

18
Q

Fluid replacement guidelines before exercise:

A

14-22 oz fluid 2 hours before exercise

19
Q

Fluid replacement guidelines during exercise:

A

6-12 oz water or sports drink every 15-20 minutes of exercise

20
Q

Fluid replacement guidelines after exercise:

A

16-24 oz water or sports drink for every pound of body mass lost during exercise

21
Q

Abnormally low levels of blood sodium

A

Hyponatremia

22
Q

Endurance and power are affected by:

A

Muscle mass

23
Q

Strength, agility, and appearance are affected by:

A

Body composition

24
Q

Recommended water intake:

A

Men - 130 oz/day

Women - 95 oz/day

25
Q

Dehydration warning signs:

A

Thirst, Discomfort, Complaints
Flushed skin, muscle cramps, apathy
Dizziness, headaches, vomiting, nausea, chills, shortness of breath

26
Q

An athlete is complaining of muscle cramps and some dizziness; what’s the best approach to help the athlete recover quickly?

A

Provide about 1.5 liters of fluid for every kg of body mass lost.

27
Q

Which of the following is appropriate for sports performance professionals to discuss with athletes?

A

USDA MyPlate

28
Q

What is the term used when calories expended exceed calories ingested?

A

Negative energy balance

29
Q

To reduce post-exercise soreness, it is best to consume which nutrient?

A

Branch chain amino acids (BCCAs)

30
Q

Which time frame requires refueling to prevent liver glycogen depletion?

A

15 hours

31
Q

To maximize recovery, athletes should consume which ratio of carbohydrates to protein 30-45 minutes after exercise?

A

4:1

32
Q

How many grams of carbohydrates should athletes consume for optimal performance?

A

6-10g/kg/day

33
Q

Which of the following is defined as a fatty acid that has one double bond?

A

Monounsaturated

34
Q

At what point of dehydration will aerobic exercise performance decrease?

A

2%

35
Q

Greater disturbance in which of the following functions can result when an athlete competes in a carbohydrate depleted state?

A

Immune function

36
Q

The ability to calculate, counsel, or prescribe an individualized nutrition or weight management plan is best referred to which professional?

A

Registered dietitian

37
Q

For supercompensation to happen, athletes should progress to a higher carbohydrate diet for how many days before competition?

A

3 days

38
Q

The production of hormones and absorption of many vitamins are two important roles for which nutrient?

A

Fat

39
Q

During which time frame of endurance exercise does fat oxidation become stimulated?

A

After 15-20 minutes

40
Q

Consuming which antioxidant nutrient may help reduce muscle soreness and damage caused by exercise-associated oxidative stress?

A

Vitamin C

41
Q

For which time frame might athletes require a higher protein intake due to accelerated hypertrophy rates?

A

The first 3-6 months of training

NASM PES (18 decks)

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