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Ace Personal Training Certification > Nutrition > Flashcards

Nutrition Flashcards

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1
Q

What are the 6 processes of the digestive system?

A
  • ingestion of food into mouth
  • movement of food along digestive tract
  • mechanical prep of food for digestion
  • chemical digestion of food
  • absorption of digested food into circulatrory and lymphatic system
  • Elimination of indigestible substances and waste from body
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2
Q

What are the regions of the digestive system?

A 
Mouth
pharynx
esophagus
stomach
small intestines
large intestines
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3
Q

what does the epiglottis do?

A

Keeps food from entering the lungs, closes off the trachea

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4
Q

What moves food through esophagus?

A

Peristalses, waves of contractions

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5
Q

what happens to food in the stomach?

A

Chemical reaction produces secretions to break down food particles.
Mechanical action where stomach grinds food to form chyme.

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6
Q

What is the small intestines role?

A

Primary site for digestion and absorption of food, including energy providing nutrients, vitamins, minerals, and water

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7
Q

how big is the small intestines and what are the 3 parts?

A

21 Feet long
Duodenum
jejunum
ileum

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8
Q

What happens to food in the Duodenum?

A

Chyme is exposed to bile from liver and gall bladder.

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9
Q

Where does most absorption occur?

A

In the duodenum and jejunum trough villi and micovilli

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10
Q

how big are the large intestines and what is absorbed there>

A

5 feet long, much larger diameter

Water and salt absorption occurs here.

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11
Q

What role does the kidney play?

A

Part of the urinary system.

Body’s main excretary organs important for maintaining body’s internal environment.

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12
Q

how long is food spent in the small intestines?

A

1-4 hours

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13
Q

What is total transmission time from mouth to anus?

A

18-72 hours

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14
Q

what are the 3 macronutrients?

A

Carbs, Protein, and fat

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15
Q

What is the body’s preferred energy source?

A

Carbohydrates, made of sugar molecules

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16
Q

what is a monosacharide, and what are the 3 types?

A

Simplest form of sugar
Glucose- building block of carbs
fructose- Fruit sugar
galactose- joins with glucose to form lactose

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17
Q

What are disacharides?

A

Lactose
Maltose
Sucrose- table sugar

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18
Q

What are complex carbs?

A

Glycogen and starch

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19
Q

What are carbs that are not immediatly used and stored as?

A

Glycogen

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20
Q

How many calories per gram are in Carbs?

A

4 calories per gram

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21
Q

How many calories per gram are in Protein?

A

4 calories per gram

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22
Q

What is Protein?

A

Building blocks of human and animal structure.

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23
Q

Proteins are built from what?

A

Amino acids

24
Q

How many essential amino acids cannot be made in the body?

A

8-10 amino acids

25
Q

What contains all the essential amino acids?

A

Animal foods contain all the essential amino acids

Plant foods do not.

26
Q

Fats have how many calories per gram?

A

9 calories per gram.

27
Q

What fats can the body not produce?

A

Omega 3 or omega 6

28
Q

Which fats clog the arteries?

A

Saturated and trans fats, and increases levels of LDL cholesterol.

29
Q

What is cholesterol?

A

Fat like, waxy rigid 4 ring structure. plays important role in cell membrane. Helps make bile acids.

30
Q

What are micronutrients?

A

Needed in small amounts, enable body to produce enzymes, hormones, and other essential substances.

31
Q

what are vitamins?

A

Organic, non caloric micronutriends essential for physiological function.
Most must be consumed through food.

32
Q

What are the 3 vitamins that don’t need to be obtained through food?

A

Vitamin K, Biotin, and Vitamin D

33
Q

Humans need how many different vitamins? what are the two categories?

A

13 different vitamins

Water soluble and fat soluble

34
Q

What are minerals?

A

critical for human life and

35
Q

All minerals except what are absorbed in their free form?

A

Iron

36
Q

Loss of how much water can cause death and disorders?

A

Loss of 20% of water causes death and 10% causes disorders

37
Q

Water is how much of a body’s weight?

A

Between 50-75%

38
Q

What are the 5 recommendations for the US dep of agriculture?

A
  1. Follow a healthy eating pattern across a lifespan
  2. Focus on variety, nutrient dense, and amount
  3. Limit calories from added sugar and sat fats, reduce sodium
  4. Shift to healthier good and beverage
  5. Support healthy eating patterns for all
39
Q

What is an RDA>

A

Recommended Dialy allowance

level of intake of essentail nutrients that are adequate to meet needs of all healthy people.

40
Q

What is DRI and what are the 3 types?

A

Dietary Reference Intake

  • RDA
  • Estimated Average Requiements
  • Tolerable upper limit
41
Q

Refined grains are listed as what?

A

Enriched grains

42
Q

What are the 10 insights you can offer your client?

A
  • Control portions
  • Be mindful
  • Exercise
  • check the scale
  • Eat breakfast
  • Monitor intake
  • Turn off the tube
  • Don’t wait until tomorrow to get started
  • Know thy friend
  • Be optimistic
43
Q

the DRI recommends how many calories come from Carbs, protein, and fat?

A
  • 45-65% from carbs
  • 10-35% from protein
  • 20-35% from fat
44
Q

how much carbs should be consumed during exercise to maintain blood glucose levels?

A

30-60 grams of carbs per hour.

45
Q

What is the difference between high GI and low GI foods?

A

High GI foods break down rapidly causing large glucose spike.
Low GI foods digested more slowly cause smaller glucose increase.

46
Q

Are high or low GI foods better for refueling and which is better overall?

A

High GI foods are better for refuleing.

Low GI foods better overall.

47
Q

What is the RDA for protein for athletes and general public?

A

.8g/kg per day

48
Q

what are considerations for Protein?

A
  • Protein quality varies
  • Protein is not the only consideration
  • Different proteins are best at different times
49
Q

What are fluid intake recommendations during exercise?

A

2 hours before exercise drink 500-600 ML
every 10-20 minutes drink 200-300 ml
following exercise drink 450-675 ML for every .5 kg body weight lost.

50
Q

What are the guidelines for fluid intake?

A
  • Use thirst as determinator
  • Aim for 1:1 ratio of fluid loss to sweat
  • measure fluid amounts
  • drink fluids with sodium for prolonged exercise.
  • drink carb containing sports drink to reduce fatigue
  • hydrate appropriately pre and post exercise.
  • Pay attention to environment.
51
Q

What percentage of women and men will develop osteoporosis?

A

50% of women and 20% of men

52
Q

Which mineral has an estimated RDA that is twice as high for women as it is for men?

A

Iron

53
Q

What are high GI food and low GI food?

A

High: White bread, corn flakes, graham crackers, dried fruit, instant white rice
Low: Pumpernickle, all bran, plain yogurt, strawberries, oatmeal

54
Q

How often should you weight yourself when trying to lose weight?

A

Once a day, not right after a workout because that is from fluid loss.

55
Q

How much sodium is recommended to be consumed on a daily basis?

A

2300mg

56
Q

People with What disease should consult their doctor before exercise?

A

Diabetes

57
Q

Gastric bypass surgery should only be recommended to who?

A

Whose who are committed to making a lifestyle change.

Ace Personal Training Certification (22 decks)

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