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NASM Anatomy > Nutrients > Flashcards

Nutrients Flashcards

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1
Q

Carbs

A

Sugar, starch, fiber. primary energy source

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2
Q

Monosaccharide

A

glucose, fructose

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3
Q

disarccharide

A

sucrose, lactose, maltose

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4
Q

fiber

A

complex carb. Provides bulk in diet and intestinal health. Regulates glucose absorption.
Soluble dissolves in water, helps lower blood glucose and cholesteroal
insoluble-does not dissolve in water

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5
Q

Glucose

A

Simple sugar made by the body from carbs, fats, and sometimes protein. Main fuel

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6
Q

glycogen

A

complex carb used to store energy in liver and muscle tissue

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7
Q

Glycemic index

A

The rate carb sources raise blood sugar and effect on insulin release
Low- under 55
Moderate 55-69
High- over 70

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8
Q

Triglycerides

A

chemical form of most fat in food and body

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9
Q

Functions of lipids 7

A 
cell structure
precursor to hormones
nutrient regulation
protect organs
insulate body
prolong digestion
satiation
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10
Q

saturated fatty acid

A

raise bad LDL

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11
Q

trans fat acid

A

extends food life. Raises bad and lowers good DL

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12
Q

unsaturated

A

increases good HDL and lowers risk of heart disease

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13
Q

mono unsaturated

A

lipid missing 1 hyderogen, one double bond

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14
Q

poly unsaturated

A

lipids with more than one point of unsaturation

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15
Q

protein

A

amino acids linked by peptide bonds

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16
Q

Essential amino acid

A

can’t be made by body. must come from food. 8 in total

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17
Q

nonessential

A

manufactured by body

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18
Q

complete proteion

A

supplies all essential amino acids

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19
Q

incomplete

A

provides some but not all 8 essential amino acids

20
Q

micronutrients

A

vitamins and minerals

21
Q

toxicity

A

degree to which a substance causes harm

22
Q

body water percent

A

60

23
Q

Average water consumption

A

3L men, 2.2L women

24
Q

If exercise exceeds 60 mins. hydrate with

A

sports drink that contains up to 8% carbs

25
Q

For every 25lbs overweight, drink

A

extra 8oz water

26
Q

dehydration

A

adversely affects circulatory function

27
Q

calorie

A

heat energy required to raise 1g of water by 1 degree celcius

28
Q

resting metabolic rate RMR

A

energy expended at rest

29
Q

thermic effect of food TEF

A

energy used for digestion. 6-10%

30
Q

energy expended during physical activity.

A

around 20%

31
Q

Protein Intake

A

4c per gram
Sedentary 0.8g/kg or 0.4/lb
Strength athlese 1.2-1.7/kg or 0.5-0.8/lb
Endurance athlete 1.2-1.4g/kg or 0.5-0.6g/lb
10-35% diet

32
Q

Carb intake

A

4c per gram
6-10 g/kg
28-38g from fiber
45-65% diet

33
Q

Fat intake

A

9c per gram

20-35% of diet

34
Q

How to use carbs for performance

A

High carb meal 2-4 hours before exercise
Eat 1.5g/kg of carbs 30 before exercise to max glycogen
Eat 30-60g/hr during exercise longer than 60min

35
Q

Dietary reference intakes DRI

A

guidelines for adequate intake of a nutrient

36
Q

Recommended dietary allowance RDA

A

average daily nutrient intake level for healthy individuals

37
Q

tolerable upper intake UL

A

highest daily intake likely to cause no risk

38
Q

adequate intake AI

A

recommended daily intake of nutrient

39
Q

Fat Loss Food Recommendations 7

A 
Less than 10% calories from sat fats
carbs, protein, and fat throughout day
4-6 meals a day to control hunger, reg blood pressure, and increase energy
avoid empty calories and processed food
9-13 cups water
weigh and measure food
Diet under 1200 calories need physician
40
Q

Lean mass Gain Recommendations 4

A

4-6 meals per day
Protein throughout day
Ingest carbs and protein within 90 min of exercise to increase recovery and protein synthesis
Do not neglect carbs or fat

41
Q

General Health food recommendations 2

A

low glycemic high fiber carbs

Total calorie intake and burn in a 24 hour period dictates weight loss and gain

42
Q

ergogenic aid

A

enhances athletic performance

43
Q

Creatine

A

creatine phosphate ATP-PC

increase muscle mass, strength, and anaerobic performance

44
Q

caffeine

A

3-6mg/kg 1 hour before exercise increases performance

45
Q

prohormones and anabolic steroids

A

prohibited by World Anti Doping Agency

NASM Anatomy (10 decks)

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