Nutrition and Supplementation

Question 1

calorie with a small c

Answer 1

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

Question 2

Calorie capital c

Answer 2

A unit of expression of energy equal to 1,000 calories.

Question 3

Resting metabolic rate (RMR)

Answer 3

amount of energy expended at rest.

Question 4

Thermic effect of food (TEF)

Answer 4

additional energy use for digestion; 6-10% of total energy expenditure.

Question 5

Energy expended during physical activity

Answer 5

around 20% of total energy expenditure.

Question 6

Protein

Answer 6

Amino acids linked by peptide bonds.

Question 7

Essential amino acids, how many are there?

Answer 7

cannot be manufactured by the body; must be obtained from food; eight

Question 8

Nonessential amino acids

Answer 8

can be manufactured by the body

Question 9

Complete protein

Answer 9

supplies all essential amino acids in appropriate ratios.

Question 10

Incomplete protein

Answer 10

contains less than all 8 essential amino acids in appropriate ratios.

Question 11

Carbohydrates

Answer 11

sugars, starches, celluloses, and fiber; chief source of energy.

Question 12

Monosaccharide

Answer 12

a single sugar unit (glucose, fructose, galactose).

Question 13

Disaccharides

Answer 13

two sugar units (sucrose, lactose, maltose)

Question 14

Polysaccharides

Answer 14

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

Question 15

Fiber

Answer 15

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

Question 16

Soluble fiber

Answer 16

dissolved by water; helps moderate blood glucose and lower cholesterol.

Question 17

Insoluble fiber

Answer 17

does not dissolve in water.

Question 18

Glucose

Answer 18

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

Question 19

Glycogen

Answer 19

complex carbohydrate used to store energy in liver and muscle tissue.

Question 20

Glycemic index

Answer 20

the rate carb sources raise blood sugar and the effect on insulin release:
High = >70 Moderate = 56-69 Low = <55

Question 21

Lipids

Answer 21

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

Question 22

Triglycerides

Answer 22

chemical form of most fat in food and in the body.

Question 23

Saturated fatty acid

Answer 23

raises “bad” LDL cholesterol.

Question 24

Trans-fatty acids

Answer 24

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

Question 25

Unsaturated fatty acid

Answer 25

increases “good” HDL cholesterol; decreases risk of heart disease

Question 26

Monounsaturated fatty acid

Answer 26

lipid missing one hydrogen; one double bond.

Question 27

Polyunsaturated fatty acid

Answer 27

lipids with more than one point of unsaturation.

Question 28

Hydration Recommendations

Answer 28

• Sedentary adults should consume on average: 3L per day for men, 2.2L per day for women.
• If exercise exceeds 60min, use sports drink containing up to 8% carbs.
• Drink an extra 8oz of fluid for every 25lbs overweight

Question 29

percent of body that is water

Answer 29

approximately 60%

Question 30

Dehydration and circulation

Answer 30

Dehydration adversely affects circulatory function and decreases performance.

Question 31

Using carbs for performance:

Answer 31

• Eat a high-carb meal 2-4 hours before exercise.
• Eat 30-60g every hour during exercise lasting more than 60min.
  -Eat 1.5g/kg body weight 30min after exercise to maximize glycogen
  replenishment.

Question 32

portion size, meal timing, and frequency recommendations for fat loss:

Answer 32

• Eat less than 10% of calories from saturated fat.
• Distribute carbs, protein, and fat throughout the day.
• 4-6 meals per day; helps control hunger, minimizes blood sugar fluctuation, and increases energy.
• Avoid “empty” calories and highly processed foods.
• Drink a minimum of 9-13 cups water daily.
• Weigh and measure food.
• Diets under 1200 calories per day need physician supervision

Question 33

portion size, meal timing, and frequency recommendations for lean mass gain:

Answer 33

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

Question 34

portion size, meal timing, and frequency recommendations for general health:

Answer 34

• Select carb sources that are low-glycemic and high in fiber.
• Total calorie intake and burn in a 24-hour period dictates weight lost or gained.

Question 35

Dietary reference intakes (DRI)

Answer 35

guidelines for adequate intake of a nutrient.

Question 36

Recommended dietary allowance (RDA)

Answer 36

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

Question 37

Tolerable upper intake (UL)

Answer 37

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

Question 38

Adequate intake (AI)

Answer 38

recommended average daily nutrient intake level adequate for healthy individuals.

Question 39

Dietary supplement

Answer 39

A substance that completes or makes an addition to daily dietary intake.

Question 40

Ergogenic aid

Answer 40

something that enhances athletic performance.

Question 41

Creatine

Answer 41

Made in the body; Can increase muscle mass, strength, and anaerobic performance during exercise.

Question 42

Caffeine

Answer 42

3 – 6 mg/kg body weight 1 hour before exercise has the most effective ergogenic response; Effects will occur on an individual basis.

Question 43

Prohormones and anabolic steroids

Answer 43

Prohibited by the World Anti-Doping Agency.