NASM Chapter 17-18 brainscape Flashcards
Nutrition
The process by which a living organism assimilates food and uses it for growth and repair of tissues
calorie
The amount of heat energy required to raise the temperature of 1 gram of water 1°C.
Calorie
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.
Kilocalorie
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.
Protein:
Amino acids linked by peptide bonds.
Essential Amino Acids
Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine
Carbohydrates
Neutral compounds of carbon, hydrogen, and oxygen (such as sugars, starches, and celluloses), which make up a large portion of animal foods.
Lipids:
A group of compounds that includes triglycerides (fats and oils), phospholipids, and sterols
Nonessential amino acids
Amino acids manufactured by the body from dietary nitrogen, fragments of carbohydrate, and fat
The three monosaccharides
Glucose, fructose, galactose
Percentage of human body weight comprised of water
60%
The daily recommended intake of fiber
25 g for wpmen, 38 g for men
Physical activity accounts for approximately what % of TEE
20%
Gluconeogenesis
During a negative energy balance, amino acids are used to assist in energy production
Additional Calories recommended to consume for lean mass gain
200-400 cal/day
Risks of following an overly restrictive diet (very low calorie) diet
Increased risk of malnutrition; poor energy; behavioral ‘‘pendulum’’ swing; minor side effects: fatigue, constipation, nausea, and diarrhea; major side effect is gallstone formation
Percentage of total caloric intake from protein that defines a high protein diet
More than 35% of total caloric intake
The Recommended Dietary Allowance for protein for strength athletes
1.2-1.7 g/kg
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
Fiber
Recommended percentage of dietary fat from daily total caloric intake
20-35%
Four nutrients that have the greatest potential for excess dosage in dietary supplements
Vitamin A, Vitamin D, Iron, Zinc
Percentage of fat intake that athletes are recommended to consume
20 to 25% of total caloric intake
Three micronutrients that can cause serious adverse effects such as birth defects, calcification of blood vessels, and damage to sensory nerves
A, D, B6
Result of excess consumption of Vitamin D
Calcification of blood vessels and eventually kidney, heart, and lung damage
Potential results of excess iron intake
Interference with absorption of other minerals and gastrointestinal irritation
Recommended percentage of calories from carbohydrates
45-65%
The amount of carbohydrate ingested within 30 minutes of exercise in order to maximize recovery
1.5 g/kg
The three disaccharides
Sucrose, lactose, maltose
Three nutrients that should not be around 100% of the DV in a multi-vitamin
Vitamin A; beta-carotene (contraindicated for smokers); calcium
Carbohydrate Loading parameters
> 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
Carbs during exercise > 1 hour
30-60g (sports drink or gel) can delay exhaustion by 20-60 minutes
Carbs after exercise
1.5g/kg w/in 30 minutes
Fatty acid classification
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
