week 7 - nutrition and personal training

Question 1

scope of practice

Answer 1

avoid meal or diet plans/prescriptions, teach fundamentals of nutrition, assistance with weight management programs, recognize patterns of disordered eating, make referrals when needed

Question 2

pro

Answer 2

proteins - amino acids –> nitrogen pool –> tissue protein –> NH3 –> urea cycle –> urea

Question 3

CHO

Answer 3

carbohydrates = glucose, fructose, galactose
- glycogen –> glucose 6 phosphate - lactic acid - pyruvate acid - acetyl coil
- citric acid cycle –> electron transport chain

Question 4

FATS

Answer 4

fats and lipids - fatty acid and glycerol
–> lipogenesis – fatty acid spiral

Question 5

1 g of PRO

Answer 5

4 kcal

Question 6

1 g of CHO

Answer 6

4 kcal

Question 7

1 g of fat

Answer 7

9 kcal

Question 8

1 gram of alcohol

Answer 8

7 kcal

Question 9

carbohydrate function

Answer 9

provides energy - 4 kcal/g, fat oxidation and energy storage

Question 10

forms of carbs

Answer 10

simple, complex, glycogen, fiber

Question 11

carbohydrate consumption

Answer 11

• 45-65% total daily calories
• 3-12 g/kg body weight
  dependent on activity and exercise level, gender and environmental conditions

Question 12

protein

Answer 12

amino acids connected together through peptide bonds
- essential v. non-essential
- complete v. incomplete

Question 13

protein functions

Answer 13

• synthesizes and repairs cells and tissues
• supports structures (collagen, elastin, muscle)
• source of energy 4kcal/g

Question 14

protein consumption

Answer 14

nonathlete adult = 0.8 g/kg bnody weight
- 10-35% daily total kcal
what about protein and exercise?

Question 15

fats functions

Answer 15

energy source - 9 kcal/g
- insulation, satiety control, flavor, carries essential nutrients
- fat soluble vitamins

Question 16

fat classifcations and structures

Answer 16

• triglycerides, diglycerides, monoglycerides
• fatty acids
  
  • short v. medium v. long
• unsaturated fats
  
  • mono v. poly
• saturated fats
• low density lipoprotein
• high density lipoprotein

Question 17

fat consumption

Answer 17

• 20-35% of total daily kcal

Question 18

water-soluble vitamins

Answer 18

thiamine, riboflavin, niacin, patothenic acid, pyridoxine, biotin, folate, cobalin, ascorbic acid

Question 19

fat-soluble vitamins

Answer 19

A, D, E, and K

Question 20

minerals functions

Answer 20

water balance, nerve impulse stimulation, acid/base balance, energy reactions

Question 21

minerals

Answer 21

calcium, phosphorous, iron, zinc, magnesium

Question 22

functions of H2O

Answer 22

carriers nutrients to cells, carries waste away from cells, serves as body’s lubricant, helps maintain body temp.

Question 23

ergogenic aids

Answer 23

substances or devices that enhance energy production, use or recovery and provide athletes with a competitive advantage.

Question 24

dietary supplements

Answer 24

concentrated sources of vitamins, minerals, and energy substrates
use: intervene in dietary deficiency

Question 25

examples of ergogenic aids

Answer 25

caffeine, creatine, ephedrine, ginseng, L-Carnitine, MCT oil, omega-3 fish oil

Question 26

healthy eating pattern includes

Answer 26

variety of veggies from all subgroups, frutis, grains (makes 1/2 whole) dairy or fortified soy beverages, variety of protein, oils

Question 27

healthy eating pattern limits

Answer 27

added sugars, saturated fats, sodium, alcohol

Question 28

disordered eating