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Personal training level 3 > Principles and guidlines of nutrition > Flashcards

Principles and guidlines of nutrition Flashcards

1
Q

What are proteins made up of

A

Amino acids

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2
Q

What is a group of amino acids called

A

A peptide

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3
Q

How many amino acids are there

A

20

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4
Q

How many essential amino acids are there

A

9

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5
Q

What are essential amino acids

A

The 9 amino acids which cannot be synthesised in the body, but they can be used to synthesise the other 11 amino acids

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6
Q

What is a complete protein

A

A protein that contains all 9 essential amino acids

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7
Q

What is the main source of complete proteins

A

Meat, fish, eggs, dairy

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8
Q

What Non animal sources of complete proteins are there

A

Soy, buckwheat and quinoa

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9
Q

What are incomplete proteins

A

Those with less biological value, lack some of the essential amino acids

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10
Q

What foods contain incomplete proteins

A

Plant based proteins

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11
Q

What are some of the functions of proteins in the body

A 
Storage
Transport
Mechanical support 
Cell response
Antibodies
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12
Q

What are hormostatic proteins

A

Proteins that make up hormones

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13
Q

What can be proteins be converted into to provide energy

A

Ketones

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14
Q

What is anabolism

A

Building up such as protein synthesis

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15
Q

What is catabolism

A

Breaking down into smaller molecules

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16
Q

What are the molecules that make up carbohydrates called

A

Saccharides

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17
Q

What are simple carbohydrates

A

AKA sugars, made of small molecules containing 1 or 2 sugars, mono or di saccharides

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18
Q

What can the energy in carbohydrates not be used without

A

Vitamins and minerals

such as vitamin B

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19
Q

What breaks down quicker simple or complex carbs

A

Simple

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20
Q

What simple carbs are found naturally

A

Fruit

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21
Q

What are some properties of natural simple carbs

A

Contain glucose and sucrose, fibre and antioxidants

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22
Q

What are the negative qualities of processed simple carbs

A

Excessive sugar
Low quality fats
No vitamins or minerals

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23
Q

What are complex carbs

A

made up of polysaccharides also called starch

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24
Q

What examples of refined carbs

A

White bread, white pasta, cakes, biscuits

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25
Q

What are some examples of unrefined carbohydrates

A

Wholemeal, wholegrains, veg, pulses, quinoa

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26
Q

What is fibre

A

Indigestible plant material consisting of non starch polysaccharides

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27
Q

Where is fibre found

A

Plants, veg, grains and beans

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28
Q

What is the function of fibre

A

Provides no energy but aids food down the digestive tract

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29
Q

What is insoluble fibre

A

Found on the outer layer of plants. eg bran, rye, rice, fruit and wheat

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30
Q

What is soluble fibre

A

Found in the inner of plants e.g beans, barley, broccoli, oats, fruits

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31
Q

What is GI

A

A measure of how quickly a carbohydrate is converted to glucose in the body

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32
Q

What makes fats important

A

They are a major source of energy and help absorb vitamins

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33
Q

What are fats

A

Lipids solid at room temperature

34
Q

What are oils

A

Lipids liquid at room temperature

35
Q

What are fats made up of

A

Fatty acids and glycerol

36
Q

What vitamins are fat soluble

A

ABEK

37
Q

What are the main functions of lipids in the body

A 
Form cell membrane 
make up some of CNS 
Synthesis of steroid hormones 
Vitamin storage 
Protects organs
38
Q

What are some benefits of fatty acids

A

Help keep skin healthy and promote weight loss by getting rid of bad cholesterol

39
Q

What are saturated fats

A

Fats where the chains are saturated with hydrogen bonds (no double bonds)

40
Q

Are saturated fats usually solid or liquid at room temperature

A

Solid

41
Q

What are animal sources of saturated fat

A

Dairy, beef, pork, lamb, chicken thighs, venison, duck,

42
Q

What are non animal sources of saturated flat

A

Coconut oil, palm oil, cocoa oil

43
Q

What are some good qualities of saturated fat

A

Enhance immune system
provide energy
enhances liver function
Coconut oil can be antimicrobial

44
Q

Are unsaturated fats usually solid or liquid at room temperature

A

liquid

45
Q

What are monounsaturated fats

A

The chain only contains 1 double bond

46
Q

What are some benefits of monounsaturated fats

A

Can lower cholesterol and reduce fat in blood

47
Q

What are some sources of monounsaturated fat

A

Nuts, seeds, lard, avocado, peanut oil, olive oil, rapeseed oil, beef dripping

48
Q

What are polyunsaturated fats `

A

Chain contains more than 1 double bond

49
Q

What are the 2 essential fatty acids which come from poly unsaturated fats

A

Omega 3 fatty acids and omega 6 fatty acids

50
Q

What are some sources of omega 3 fatty acids

A

Oily fish, cod liver oil, flax oil, walnut oil, hemp oil, eggs

51
Q

What are some sources of omega 6 fatty acids

A

Sunflower oil, soybean oil, corn oil, grapeseed oil, pumpkin seeds, sesame seeds,

52
Q

What are Trans fats

A

Solid saturated fats which are formed from liquid unsaturated fats by a process called hydrogenation

53
Q

What type of lipid is most linked with disease

A

Trans fats

54
Q

What are sources of trans fats

A

Margarine, pastries, cakes, biscuits, box meals

55
Q

What is cholesterol

A

A large lipid molecule produced in liver which cannot be used as an energy source

56
Q

What is cholesterol essential for

A

Synthesis of vitamin D, Production of cell membranes and steroid hormones

57
Q

How much cholesterol is the liver able to produce itself

A

75%-80%

58
Q

What is used to carry cholesterol and other lipids around the body

A

Lipoproteins

59
Q

What are the 3 types of lipoproteins

A

Very low density, low density, high density

60
Q

What are very low lipoproteins

A

Made in liver and contain glycerol and try glycerides and transport triglycerides around the body

61
Q

What are low density lipoproteins

A

Formed of low very low density lipoproteins once they have unloaded most of their triglycerides, Transport cholesterol to cells that need it. Cause an increase in blood cholesterol so can be called bad cholesterol

62
Q

What are high density lipoproteins

A

Made in liver and transfer excess cholesterol back to liver therefor lowering blood cholesterol so can be called good cholesterol

63
Q

What vitamins can be synthesised in the GI

A

B & K

64
Q

What vitamins are fat soluble

A

ADEK

65
Q

Function and sources of vitamin A

A

Bone building, Gastric juices, digestion, vision, protects against pollution
Butter, eggs, liver, seafood, cod liver oil

66
Q

Function and source of vitamin D

A

Ca % P absorption, Bones and teeth, prevent cancer and MS

Butter, eggs, liver, seafood, cod liver oil

67
Q

Function and sources of vitamin E

A

Blood circulation, tissue healing, cell structure, slows aging, antioxidant
Veg oils, butter, organ meat, whole grains, nuts and seeds, dark leafy greens

68
Q

Structure and function of vitamin K

A

Bone Formation, blood clotting

Liver, eggs, butter, wholegrains, dark leafy greens

69
Q

Source and function of vitamin B

A

nerves, Skin, eyes, hair, muscle tone, fatigue prevention, metabolism, cholesterol, fertility
Whole grains, fruit and veg, nuts, legumes, organ meats

70
Q

Source and functions of vitamin C

A

Immune system, growth and repair, synthesis of capillary walls, lactation, adrenal gland, connective tissue.
Organ meats, fruit, Veg

71
Q

What are 7 essential minerals

A

Calcium, Chloride, Magnesium, Phosphorus, Potassium, Sodium, sulphur

72
Q

Function and source of Calcium

A

Bone growth, pH balance, muscle contraction

Dairy, soft boned fish, leafy greens

73
Q

Function and source of chloride

A

pH balance regulation, fluid balance, protein and carb digestion
Salt, coconut flesh

74
Q

Function and source of magnesium

A

Nerve transmission, Bone formation, metabolism of carbs, tooth enamel,
salt, fish, dairy, nuts

75
Q

Function and source of Phosphorus

A

Bone and cell growth, cellular kidney

Animal produce, wholegrains, nuts and legumes

76
Q

Function and source of potassium

A

Fluid balance, Cellular chemistry

Sea salt, nuts, veg

77
Q

Function and source of Sodium

A

Fluid balance, cell fluid distribution, nerve transition

Salt, meat broths, zucchini

78
Q

Function and source of Sulphur

A

Protects against infection, muscle cell structures, cartilage and skin, protects against radiation and pollution
Cruciferous veg, eggs, dairy

79
Q

What is the purpose of antioxidants

A

Offset the effects of ageing, help protect cancer and heart disease. Prevent damage caused by oxygen based reactions

80
Q

Where can antioxidants be found.

A 
Vitamin C (Citrus fruits, green veg, peppers, potatoes, tomatoes)
Vitamin E (Veg oils, egg yokes, almonds, whole grains, leafy veg)
Zinc (Oysters, ginger, lamb, nuts, eggs, grains, selenium )

Personal training level 3 (11 decks)

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