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NASM Domain 1 > NASM- Nutrients > Flashcards

NASM- Nutrients Flashcards

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1
Q

carbohydrates

A

sugars, starches, cellulose’s, and fiber; chief source of energy

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2
Q

Monosaccharide

A

a single sugar unit (glucose, fractose, galatose)

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3
Q

Disaccharides

A

Two sugar units (sucrose, lactose, maltose)

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4
Q

Polysaccharides

A

long chains of monosaccharide units linked together (starch, fiber)

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5
Q

Fiber

A

complex carbohydrate; provides bulk in diet and intestinal health; regulates absorption of glucose

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6
Q

Soluble Fiber

A

dissolved by water; helps moderate blood glucose and lower cholesterol

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7
Q

Insoluble Fiber

A

does not dissolve in water

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8
Q

Glucose

A

Simple sugar made by the body from carbs, fats, and sometimes protein; main source of fuel.

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9
Q

Glycogen

A

Complex carbohydrate used to store energy in liver and muscle tissue

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10
Q

4 Carb facts

A
  1. provides nutrition that face and protein can’t
  2. keeps glycogen stores full
  3. helps maintain fluid balance
  4. spares protein from building muscle
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11
Q

Glycemic index

A

The rate carb sources raise blood sugar and the effect on insulin release
high= >70
moderate = 59-69
low =<59

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12
Q

Functions of lipids

A
  1. cellular membrane structure and function
  2. Precursor to hormones
  3. Cellular signals
  4. Nutrient regulation
  5. Protecting organs
  6. Insulates the body
  7. Prolonges digestion
  8. helps with satiely
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13
Q

Monounsaturated food sources

A

Olive oil
avocados
peanuts

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14
Q

Polyunsaturated food sources

A

Sunflower oil
soy oil
omega 3 ( fish and flax)

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15
Q

Saturated food sources

A

Coconut oil
Meat
Dairy

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16
Q

Saturated fatty acid

A

Raises “bad” LDL cholesterol

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17
Q

Trans-fatty acids

A

used to increase shelf life in foods; raises bad and lowers good cholesterol

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18
Q

Unsaturated fatty acid

A

Increase “good” HDL cholesterol; decrease risk of heart disease

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19
Q

Monounsaturated fatty acid

A

lipid missing one hydrogen’ one double bond

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20
Q

Polyunsaturated fatty acid

A

lipids with more than one point of unsaturation

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21
Q

protein

A

amino acids linked by peptide bonds

22
Q

Essential amino acids

A

cannot be manufactured by the body ‘ must be obtained from food .

  1. Isoleucine
  2. Leucine
  3. Lysine
  4. Methionine
  5. Phenylalaine
  6. Threonine
  7. Tryptophan
  8. Valine
23
Q

Nonessential Amino Acids

A

Can be manufactured by the body

  1. Alanine
  2. Asparagine
  3. Aspartic acid
  4. Cysteine
  5. Glutamic acid
  6. Glutamine
  7. Glycine
  8. Proline
  9. Serine
24
Q

complete protein

A

supplies all essential amino acids in ratios

25
Q

Incomplete protein

A

contains less than all 8 essential amino acids in appropriate ratios

26
Q

micronutrients

A

vitamins and minerals needed for health

27
Q

Toxicity

A

degree to which a substance causes harm

28
Q

Average water intake for men and women

A

3L per day for men , 2.2L per day for women

29
Q

overweight for every 25lbs drink how much more water ?

A

8oz

30
Q

Dehydration affects

A

circulatory function and decreases performance

31
Q

calorie

A

amount of heat energy required to raise 1 gram of water by 1 degree C

32
Q

resting metabolic rate (RMR)

A

amount of energy expended at rest

33
Q

Thermic effect of food (TEF)

A

Additional energy used for digestion ; 6-10% of total energy expenditure

34
Q

Energy expended during physical activity

A

around 20% of total energy expenditure

35
Q

Protein

  1. calories per gram ?
  2. sedentary adults ?
A
  1. 4 calories per gram

2. 0.8g/kg/day (0.4 g/lb/day)

36
Q

Protein

strength athletes

A

1.2-1.7 g/kg/day (0.5-0.8 g/lb/day)

37
Q

Protein

Endurance athletes

A

1.2-1.4 g/kg/day (0.5-.06 g/lb/day)

38
Q

Protein % of diet

A

10-35%

39
Q

Carbohydrates

  1. calories per gram?
  2. grams per day?
  3. from fiber ?
  4. % of diet ?
A
  1. 4
  2. 6-10 g/kg/day
  3. 25-38 g from fiber
  4. 45-65 % of diet
40
Q

Fats

  1. calories per gram?
  2. percentage of food intake
A
  1. 9 calories per gram
  2. should be 20-35% of total food intake
    high polyunsaturate to saturated ratio is desirable
41
Q

using carbs for performance

A
  1. eat high -carb meal 2-4 hours before exercise
  2. eat 30-60 g every hour during exercise lasting more than 60 mins
  3. Eat 1.5 g/kg body weight 30 min after exercise to maximize glycogen replenishment
42
Q

Dietary reference intakes (DRI)

A

guidelines for adequate intake of a nutrient

43
Q

recommend dietary allowance (RDA)

A

Average daily nutrient intake level to meet the requirement of nearly all healthy individuals

44
Q

Tolerable upper intake (UL)

A

highest average daily intake level likely to pose no risk to health

45
Q

Adequate intake (AI)

A

recommend average daily nutrient intake level adequate for healthy individuals

46
Q

for fat loss

A
  1. Eat less than 10% calories from saturated fat
  2. distribute carbs, protein, and fat throughout the day
  3. 4-6 meals per day, helps control hunger, minimizes blood sugar fluctuations , and increases energy
  4. avoid “empty” calories and highly processed food
  5. drink a minimum of 9-13 cups water daily
  6. weigh and measure food
  7. Diets under 1,200 calories per day need physician supervision
47
Q

For Lean mass gain

A
  1. Eat 4-6 meals per day
  2. Spread protein intake throughout the day
  3. Ingest carbs and protein within 90 minutes of exercise to increase recovery and protein synthesis
  4. Do not neglect carbs and fat
48
Q

For General Health

A
  1. Select carb source that are low-glycemic and high in fiber
  2. Total calorie intake and burn in a 24- hr period dictates weight lost or gained
49
Q

Ergogenic acid

A

something that enhances athletic performance

50
Q

Creatine

A
  • made in the body

- can increase muscle mass, strength, and anaerobic performance during exercise

51
Q

Caffeine

A
  • 3-6mg /kg body weight 1 hour before exercise has the most effective ergogenic response
  • effects will occur on an individual basis
52
Q

Prohormones and anabolic steroids

A

Prohibited by the World Anti-Doping Agency

NASM Domain 1 (8 decks)

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