NASM Chapter 17-18 brainscape

Question 1

Nutrition

Answer 1

The process by which a living organism assimilates food and uses it for growth and repair of tissues

Question 2

calorie

Answer 2

The amount of heat energy required to raise the temperature of 1 gram of water 1°C.

Question 3

Calorie

Answer 3

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°C.

Question 4

Kilocalorie

Answer 4

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°C.

Question 5

Protein:

Answer 5

Amino acids linked by peptide bonds.

Question 6

Essential Amino Acids

Answer 6

Isoleucine  
Leucine  
Lysine  
Methionine  
Phenylalanine  
Threonine  
Tryptophan  
Valine

Question 7

Carbohydrates

Answer 7

Neutral compounds of carbon, hydrogen, and oxygen (such as sugars, starches, and celluloses), which make up a large portion of animal foods.

Question 8

Lipids:

Answer 8

A group of compounds that includes triglycerides (fats and oils), phospholipids, and sterols

Question 9

Nonessential amino acids

Answer 9

Amino acids manufactured by the body from dietary nitrogen, fragments of carbohydrate, and fat

Question 10

The three monosaccharides

Answer 10

Glucose, fructose, galactose

Question 11

Percentage of human body weight comprised of water

Answer 11

60%

Question 12

The daily recommended intake of fiber

Answer 12

25 g for wpmen, 38 g for men

Question 13

Physical activity accounts for approximately what % of TEE

Answer 13

20%

Question 14

Gluconeogenesis

Answer 14

During a negative energy balance, amino acids are used to assist in energy production

Question 15

Additional Calories recommended to consume for lean mass gain

Answer 15

200-400 cal/day

Question 16

Risks of following an overly restrictive diet (very low calorie) diet

Answer 16

Increased risk of malnutrition; poor energy; behavioral ‘‘pendulum’’ swing; minor side effects: fatigue, constipation, nausea, and diarrhea; major side effect is gallstone formation

Question 17

Percentage of total caloric intake from protein that defines a high protein diet

Answer 17

More than 35% of total caloric intake

Question 18

The Recommended Dietary Allowance for protein for strength athletes

Answer 18

1.2-1.7 g/kg

Question 19

One of the greatest contributions made by dietary complex carbohydrate that is also associated with lower incidence of heart disease and certain types of cancer

Answer 19

Fiber

Question 20

Recommended percentage of dietary fat from daily total caloric intake

Answer 20

20-35%

Question 21

Four nutrients that have the greatest potential for excess dosage in dietary supplements

Answer 21

Vitamin A, Vitamin D, Iron, Zinc

Question 22

Percentage of fat intake that athletes are recommended to consume

Answer 22

20 to 25% of total caloric intake

Question 23

Three micronutrients that can cause serious adverse effects such as birth defects, calcification of blood vessels, and damage to sensory nerves

Answer 23

A, D, B6

Question 24

Result of excess consumption of Vitamin D

Answer 24

Calcification of blood vessels and eventually kidney, heart, and lung damage

Question 25

Potential results of excess iron intake

Answer 25

Interference with absorption of other minerals and gastrointestinal irritation

Question 26

Recommended percentage of calories from carbohydrates

Answer 26

45-65%

Question 27

The amount of carbohydrate ingested within 30 minutes of exercise in order to maximize recovery

Answer 27

1.5 g/kg

Question 28

The three disaccharides

Answer 28

Sucrose, lactose, maltose

Question 29

Three nutrients that should not be around 100% of the DV in a multi-vitamin

Answer 29

Vitamin A; beta-carotene (contraindicated for smokers); calcium

Question 30

Carbohydrate Loading parameters

Answer 30

> 90 min endurance exercise
6 days out - 4g/kg wt; 90min @70-75% VO2 max
4-5 days out - 4g/kg wt; 40min @70-75% VO2 max
2-3 days out - 10g/kg wt; 20min @70-75% VO2 max
1 day out - 10g/kg wt; rest

Question 31

Carbs during exercise > 1 hour

Answer 31

30-60g (sports drink or gel) can delay exhaustion by 20-60 minutes

Question 32

Carbs after exercise

Answer 32

1.5g/kg w/in 30 minutes

Question 33

Fatty acid classification

Answer 33

Saturated – raise LDL
Unsaturated – raise HDL
Monounsaturated (one double bond) e.g., olive & canola oil
Polyunsaturated (>one double bond) e.g., omega-3 fatty acids in cold-water fish
Trans fatty acids – hydrogenated unsaturated fatty acids