NCCPT Exam > Chapter 14 > Flashcards

Chapter 14 Flashcards

Nutrition Foundations (112 cards)

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1
Q

What are macronutrients?

A

Nutrients required in large amounts to support energy and body function

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2
Q

What are the three macronutrients?

A

Carbohydrates protein and fat

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3
Q

What is the primary function of carbohydrates?

A

Provide energy especially for high intensity activity

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4
Q

What is the primary function of protein?

A

Build and repair body tissues

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5
Q

What is the primary function of fat?

A

Energy storage hormone production insulation and vitamin transport

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6
Q

What is glucose?

A

A simple sugar used for cellular energy

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7
Q

What is glycogen?

A

The stored form of glucose in liver and muscle

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8
Q

What are simple carbohydrates?

A

Short chain carbohydrates that digest quickly

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9
Q

What are complex carbohydrates?

A

Long chain carbohydrates that digest more slowly

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10
Q

What is the glycemic index?

A

A scale measuring how quickly carbohydrates raise blood glucose

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11
Q

What GI range is considered low?

A

1 to 55

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12
Q

What GI range is considered medium?

A

56 to 69

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13
Q

What GI range is considered high?

A

70 or higher

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14
Q

What is dietary fiber?

A

A carbohydrate the body cannot digest

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15
Q

What are the two types of fiber?

A

Soluble and insoluble

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16
Q

What does soluble fiber do?

A

Slows digestion and lowers LDL cholesterol

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17
Q

What does insoluble fiber do?

A

Adds bulk to stool and promotes regularity

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18
Q

What are prebiotics?

A

Fibers that feed beneficial gut bacteria

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19
Q

What are general fiber intake recommendations?

A

25 g per day for women and 38 g per day for men

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20
Q

What percentage of daily calories should come from carbohydrates?

A

45 to 65 percent

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21
Q

What carbohydrate intake range may be used for weight loss?

A

25 to 40 percent

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22
Q

Why are whole carbohydrates recommended?

A

They contain fiber and reduce blood sugar spikes

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23
Q

What are fats?

A

Lipids used for energy storage and essential body functions

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24
Q

What are triglycerides?

A

The most common form of fat in the body

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25
What are saturated fats?
Fats with no double bonds that are solid at room temperature
26
Why are saturated fats limited?
They increase LDL cholesterol and heart disease risk
27
What are unsaturated fats?
Fats with one or more double bonds that are liquid at room temperature
28
What are monounsaturated fats?
Unsaturated fats with one double bond
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What are polyunsaturated fats?
Unsaturated fats with multiple double bonds
30
What are trans fats?
Hydrogenated fats that increase disease risk
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Why are trans fats harmful?
They increase LDL and lower HDL cholesterol
32
What are essential fatty acids?
Fats the body cannot synthesize
33
What are the two primary essential fatty acids?
Omega 3 and omega 6
34
What roles do omega 3 fatty acids play?
Brain health inflammation control and heart health
35
What percentage of calories should come from fat?
20 to 35 percent
36
What fat intake is recommended for weight loss?
Closer to 20 percent
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Why is fat intake important for athletes?
Supports hormone production and recovery
38
What is protein?
A macronutrient made of amino acids
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What are amino acids?
The building blocks of protein
40
How many amino acids are essential?
Nine
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What is a complete protein?
Contains all essential amino acids
42
What is an incomplete protein?
Lacks one or more essential amino acids
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What are complementary proteins?
Incomplete proteins combined to form a complete profile
44
What is nitrogen balance?
The relationship between protein intake and protein use
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What is positive nitrogen balance?
More protein intake than breakdown
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What is negative nitrogen balance?
More protein breakdown than intake
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What is the RDA for protein?
0.8 grams per kilogram of body weight
49
What protein intake supports muscle growth?
0.7 to 1.0 grams per pound of body weight
50
What protein intake supports intense training?
Up to 1.6 g per kg per day
51
How many calories are in one gram of protein?
Four
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What is water’s primary role in the body?
Temperature regulation nutrient transport and lubrication
54
What percentage of the body is water?
About 60 percent in adults
55
What is dehydration?
A harmful loss of body water
56
What are signs of dehydration?
Dark urine dizziness fatigue headache confusion
57
What is the 3-3-3 rule?
3 minutes without air 3 days without water 3 weeks without food
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What is the general water intake recommendation?
2.7 to 3.7 liters per day
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What percentage of water intake comes from food?
About 20 percent
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What foods contribute to hydration?
Fruits vegetables soups and dairy
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What are micronutrients?
Vitamins minerals and antioxidants required in small amounts
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What are minerals?
Inorganic elements needed for structure and function
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What are macrominerals?
Minerals required in larger amounts
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What are trace minerals?
Minerals required in small amounts
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What is calcium used for?
Bone health muscle contraction and nerve signaling
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What is iron used for?
Oxygen transport
70
What is potassium used for?
Fluid balance and nerve function
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What is sodium used for?
Fluid balance and nerve transmission
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What are vitamins?
Organic compounds required for metabolism and health
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What are fat soluble vitamins?
Vitamins A D E and K
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What are water soluble vitamins?
B vitamins and vitamin C
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Why can fat soluble vitamins be toxic?
They are stored in fat tissue
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What are antioxidants?
Substances that neutralize free radicals
79
What are free radicals?
Unstable molecules that damage cells
80
What diseases are linked to free radical damage?
Cancer heart disease and neurodegeneration
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What organization publishes the Dietary Guidelines for Americans?
USDA and HHS
83
What is the purpose of the Dietary Guidelines?
Promote healthy lifelong eating patterns
84
What are the five core concepts of the Dietary Guidelines?
Healthy patterns variety limiting excess shifting choices and community support
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What is nutrient density?
The amount of nutrients per calorie
87
What is the added sugar recommendation?
Less than 10 percent of daily calories
88
What is the saturated fat recommendation?
Less than 10 percent of daily calories
89
What is the sodium recommendation?
Less than 2300 mg per day
90
What is the alcohol recommendation?
Up to one drink per day for women and two for men
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What is MyPlate?
A visual guide for balanced meals
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How is MyPlate divided?
Half fruits and vegetables one quarter grains one quarter protein
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What grain recommendation does MyPlate emphasize?
At least half whole grains
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What protein sources are recommended?
Lean and varied sources
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What dairy recommendation does MyPlate give?
Low fat or fat free options
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What information is found on a nutrition label?
Calories macronutrients micronutrients and ingredients
99
What does serving size indicate?
The amount used to calculate nutrition values
100
Why must serving size be checked?
Packages often contain multiple servings
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What is a portion size?
The amount of food consumed
103
How can portions be visualized?
Using hands household objects or plate models
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What is a diet pattern?
A consistent way of eating over time
106
What is a low carbohydrate diet?
Limits carbohydrate intake
107
What is a low fat diet?
Limits fat intake
108
What is a vegetarian diet?
Eliminates meat
109
What is a vegan diet?
Eliminates all animal products
110
What is the Mediterranean diet?
Emphasizes fruits vegetables fish whole grains and healthy fats
111
What is intermittent fasting?
Restricting eating to specific time windows
112
What must trainers avoid regarding nutrition?
Prescribing meal plans
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