NASM® CPT > Chapter 9 - Nutrition > Flashcards

Chapter 9 - Nutrition Flashcards

After completing this deck, the fitness professional will be able to explain the role of various nutrients, identify a personal trainer's scope of practice in the nutrition field, communicate information to clients with various nutrition topics, and identify strategies to empower clients to make healthy nutritional decisions. (57 cards)

Study These Flashcards
1
Q

True or False:

Reduced carbohydrates in a diet can impair both maximal efforts during high-intensity exercise and performance in endurance sports.

A

True

At higher intensities and long duration activity, carbohydrates are the main source of energy.

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2
Q

Fill in the blank:

Sports drinks may not be useful for activities less than ____ minutes.

A

60

This recommendation changes in extreme weather conditions (heat).

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3
Q

What is the primary function(s) of calcium?

A
  • Bone health
  • Muscle contraction
  • Nerve signaling
  • Blood clotting
  • Blood pressure regulation
  • Immunity
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4
Q

Dietary fat acts as a carrier for which vitamins?

A

A, D, E, and K

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5
Q

How many calories are found in 1 gram of fat?

A

9

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6
Q

How many calories are in 1 gram of carbohydrate?

A

4

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7
Q

Sulfur is naturally found in what foods?

A

High-protein foods such as meat, milk, and nuts.

Sulfur is a structural component in the body needed for healthy hair, nails, and skin.

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8
Q

What water-soluble vitamins are needed for energy metabolism?

A

B-complex vitamins

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9
Q

How many calories are found in 1 gram of protein?

A

4

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10
Q

What are two of the most important pieces of information found on a food label?

A
  • Servings per container
  • Serving size
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11
Q

What is the monosaccharide found in milk and dairy?

A

Galactose

Lactose is the disaccharide found in dairy. Lactose is made of galactose and glucose.

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12
Q

Fill in the blank:

Current sports guidelines recommend that fluid replenishment after training should be _____ times the amount of weight lost during a training session.

A

1.25 times

(or 125%)

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13
Q

How many calories are found in 1 gram of alcohol?

A

7

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14
Q

How many ounces of fluid should be consumed per pound of body weight lost during a workout?

A

Replace with 16-24 ounces of fluid per pound of bodyweight lost.

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15
Q

When attempting fat loss or muscle gain, this macronutrient should make up the highest percentage of caloric intake.

A

Carbohydrates

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16
Q

What is the AMDR of carbohydrates?

A

45-65%

A minimum of 130 grams of carbs is recommended for the average 2,000 calorie diet.

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17
Q

What is the protein recommendation for a sedentary adult?

A

0.8 g/kg

(0.4 g/lb)

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18
Q

Carbohydrates can be classified into one of what four groups?

A
  • Simple sugars (monosaccharides or disaccharides)
  • Complex carbohydrate
  • Glycogen
  • Fiber
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19
Q

What is the definition of an incomplete protein?

A

A food source low or lacking one or more essential amino acids.

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20
Q

Fill in the blanks:

Protein is broken down in the _____ and is absorbed in the ______.

A

Stomach; small intestine

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21
Q

What macronutrient has the greatest TEF?

A

Protein

Protein has a TEF of between 15 and 20%. Carbohydrates have a TEF of 5-10% and fats have a TEF of 0-3%.

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22
Q

From the liver, amino acids may be directed to different tissues to:

A
  • Make new protein
  • Repair existing protein
  • Create nonessential amino acids
  • Used to meet energy needs
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23
Q

What is the recommended nutrient timing of protein for the goal of sports performance?

Study These Flashcards
A

0.3 g/kg per hour of exercise within 4 hours of activity.

24
Q

Fill in the blanks:

Syndrome X, also known as _______ _______ is characterized by obesity, insulin resistance, hypertension, and dyslipidemia, leading to an increased risk of cardiovascular disease.

Study These Flashcards
A

Metabolic syndrome

25
The three main **disaccharides** found in the human diet are?
* Sucrose * Lactose * Maltose
26
A greater effect on reducing energy expenditure is seen by affecting what component of TDEE, BMR or EAT and NEAT?
EAT and NEAT ## Footnote *Changes in BMR are minimal, even with changes in muscle mass over time.*
27
What are some benefits to **polyunsaturated fats** such as omega 3 and omega 6?
* Heart health * Lower triglyceride levels * Reduced inflammation * Improved cognitive function * Normal growth and development
28
What would be the recommended protein intake for a long-distance runner?
1.2-1.4 g/kg
29
How can you help your client achieve a moderate calorie deficit?
* Portion control * Replacing high-calorie foods * Selecting lean protein sources * Select higher fiber foods * Replace high-calorie drinks with water
30
# Define: Nutrition
The sum of all the processes by which an animal or plant takes in and uses food substances for growth and repair of tissues.
31
# Fill in the blanks: Carbohydrates are broken down in the \_\_\_\_\_\_ and absorbed in the \_\_\_\_\_\_.
Mouth; small intestine ## Footnote *The breakdown of carbohydrates begins with salivary amylase in the mouth.*
32
Poor sleep will increase levels of what two hormones that are needed for satiety and feeling of fullness?
* Peptide YY * Ghrelin
33
# Fill in the blank: A \_\_\_\_\_\_\_\_ is a unit of energy and is defined as the amount of heat energy required to raise the temperature of 1 gram of water 1 degree Celsius.
calorie | (lower case c)
34
Coconut oil and butter are examples of which type of fat?
Saturated fat
35
What are some nutrition strategies to gain muscle mass?
* Adequate protein intake * Adequate calorie intake * Adequate carbohydrate intake * Adequate fat intake
36
# Fill in the blank: Amino acids are held together by \_\_\_\_\_\_ bonds.
Peptide bonds
37
# Fill in the blank: A fatty acid shown to increase LDL and lower HDL cholesterol levels and is made through the process of hydrogenation is called \_\_\_\_\_\_\_.
Trans-fat
38
Other than digestive health, what are the benefits associated with consuming soluble fiber?
* Moderating blood glucose * Lower cholesterol
39
What are some side effects of a high protein (i.e. greater than 2.2 g.kg body weight) diet?
* Constipation and GI issues * Increased excretion of calcium * Increased risk of kidney stones or gout
40
# Fill in the blank: Most nutrition experts do not recommend a caloric intake of less than \_\_\_\_\_ calories per day.
1,200
41
What is the natural sugar found in **fruits** called?
Fructose
42
# Fill in the blanks: With the goal of increased muscle mass, a surplus of \_\_\_\_ to \_\_\_\_ calories may be beneficial.
350 - 500
43
Most individuals who exercise on a daily basis should consume how much protein to maintain muscle mass?
1.4-2.0 g/kg of body weight
44
What is the AMDR for protein?
10-35%
45
# True or False: As people lose weight, their BMR changes.
True ## Footnote *As people lose weight, they need fewer calories to maintain that weight.*
46
# Fill in the blanks: \_\_\_\_\_\_ \_\_\_\_\_ starts the breakdown of fats in the mouth.
Lingual lipase
47
What B complex vitamin is important for pregnant women because it can help prevent neural tube defects in their baby?
Folate | (B9)
48
What are the major **minerals** in the human body?
* Calcium * Phosphorus * Magnesium * Sodium * Potassium * Chloride * Sulfur
49
# Fill in the blank: Most food labels are based off a \_\_\_\_\_ calorie per day diet.
2,000
50
People who have seafood allergies may be deficient in what kind of fat?
Omega-3
51
# Define: Glycemic Index
The rate at which ingested carbohydrates raise blood sugar and its accompanying effect on insulin release.
52
What disaccharide is found in table sugar and is made by adding glucose and fructose?
Sucrose
53
Is it in the scope of practice for a personal trainer to create a meal plan for a client?
No ## Footnote *Meal plans, legally, can only be created by a registered dietician.*
54
# Fill in the blanks: It is recommended that women drink \_\_\_\_ cups of water per day while men should drink \_\_\_\_ cups.
11.5; 15.5
55
# Fill in the blank: The AMDR of fat is \_\_\_\_\_.
20-35%
56
Some nutrition strategies for fat loss include:
* Moderate calorie deficit * Increased energy expenditure * Increased TEF by maintaining a slightly higher protein intake
57
What is the recommended nutrient timing of carbohydrates for the goal of sports performance?
* Pre-event (1-4 hours before): 1-4 g/kg * 30-60g per hour of activity over 90 minutes * Post-event (within 4 hours after): 1g/kg per hour
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