Chapter 9 - Nutrition

Question 1

What is nutrition?

Answer 1

• The process by which a living organism assimilates food and uses it for growth and repair of tissues.

Question 2

Give some examples of nutrition topics of discussion for the fitness professional.

Answer 2

• Food preparation methods
• Food guidance systems (food guide pyramid, MyPlate)
• Healthy snacks
• Carbohydrate, protein, and fat basics
• Statistical information on the relationship between chronic disease and the excesses or deficiencies of specific nutrients
• Nutrients contained in foods or supplements
• Vitamins and minerals as essential nutrients
  Importance of water and hydration status

Question 3

What is a Registered Dietician (RD)?

Answer 3

• A specialized food and nutrition expert with extensive training who meets specified criteria

Question 4

What are the educational and professional requirements for a registered dietician?

Answer 4

• Bachelor’s Degree from accredited college or university with coursework approved from the Commission on Accreditation for Dietetics Education (CADE)
• Supervised practice program: complete a CADE-accredited program (6-12 months in length) with focused practice and study in clinical and community nutrition, and food-service management (graduate study often combined)
• National examination: Must pass the exam in order to receive RD credential
• Continuing education: must complete CE requirements to maintain active RD credential

Question 5

What is a calorie (with a lowercased “c”)?

Answer 5

• The amount of heat energy required to raise the temperature of 1 gram of water 1℃

Question 6

What is a Calorie (with an uppercased “C”)?

Answer 6

• A unit of expression of energy equal to 1,000 calories. The amount of heat energy required to raise the temperature of 1 kilogram or liter of water 1℃

Question 7

What is a kilocalorie?

Answer 7

• A unit of expression of energy equal to 1,000 calories. - The amount of heat energy required to raise the temperature of 1 kilogram or liter of water 1℃

Question 8

What is total energy expenditure (TEE) / total daily energy expenditure (TDEE)?

Answer 8

• The amount of energy (calories) spent, on average, in a typical day
• TEE is the sum total of three different energy components:
  
  1. Resting metabolic rate (RMR)
  2. Thermic effect of food (TEF)
  3. Energy expended during physical activity

Question 9

What is resting metabolic rate (RMR)? How much of TEE does it account for?

Answer 9

• The amount of energy expended while at rest; represents the minimal amount of energy required to sustain vital bodily functions such as blood circulation, respiration, and temperature regulation. (relative and constant)
• 70% of TEE in sedentary adults, but varies from person to person.

Question 10

What are some factors that affect/determine RMR?

Answer 10

1. Age
   
   • Maintaining muscle mass is important during aging because some of the decline in RMR associated with age is caused by a decline of muscle
2. Sex
3. Genetics
4. Hormonal changes
   
   • Example: thyroid hormones influence many metabolic functions throughout the body including fat and carbohydrate metabolism and growth
   • High concentrations tend to cause an increase in RMR
5. Body size
6. Body composition
7. Temperature
8. Altitude
9. Illness
10. Medication
11. Food
12. Caffeine take
13. Cigarette smoking

Question 11

What types of medication can affect RMR? Give examples.

Answer 11

1. Certain cardiovascular medications can reduce RMR from 4% to 13%
2. Chemotherapy can reduce RMR 6% to 11%,
3. Long-term use of growth hormone increase RMR by 12%
4. Thyroid medications used in hypothyroidism can increase RMR as much as 17%

Question 12

What is basal metabolic rate? What can be interchangeably used with? How does it differ?

Answer 12

• A term used when the measurements are taken after the subject has spent the night in a metabolic ward or chambers and has fasted for 12 hours.
• Often used interchangeably with RMR, but RMR is measured after the subject spends the night at home and has to drive to the research lab for measurement

Question 13

What is the thermic effect of food (TEF)? How much of the TEE does it account for? Give an example of how energy is expended via TEF.

Answer 13

• The amount of energy expended above RMR as a result of the processing of food (digestion) for storage and use.
• TEF typically accounts for approx. 6-10% of TEE
• Increased energy expenditure after a meal required to mechanically digest and move food through the digestive tract, transport nutrients from gut to blood, and distribute throughout body

Question 14

Describe energy expended during physical activity. How much of TEE does it account for? What varies the results?

Answer 14

• The amount of energy expended above the RMR and TEF associated with physical activity
• Can be influenced more dramatically than RMR and TEF
• Physical activity accounts for ~20% of TEE.
• Varies based on an individual’s current fitness levels and the type, intensity and duration of physical activity or exercise

Question 15

What is the most common way to Estimate Total Daily Energy Expenditure?

Answer 15

Step 1: Estimate RMR
Weight (lbs) x 10 = RMR
110 (lbs) x 10 = 1,100 RMR

Step 2: Multiply RMR by appropriate activity factor
RMR x activity factor = TEE
1,100 x 1.5 (activity factor) = 1,650 calories expended per day (TEE)

Question 16

Even most commonly used formulas can have up to a __% variance in overestimating or underestimating RMR and TEE. US Department of Agriculture has online calculators to help estimate TEE.

Answer 16

20%

Question 17

Describe physical activity factors for adults of average size 19 years or older who’s activity factor (range) is 1.2-1.3 (Sedentary Lifestyle).

Answer 17

• 1.2 - 1.3 activity Factor
• Very Light
• Seated and standing activities, office work, driving, cooking, no vigorous activity

Question 18

Describe physical activity factors for adults of average size 19 years or older who’s activity factor (range) is 1.5-1.6 (Low-Active Lifestyle).

Answer 18

• 1.5 - 1.6 activity Factor
• Low Activity
• In addition to sedentary lifestyle activities, 30 minutes of moderate activity equivalent to walking 2 miles in 30 minutes
• Includes most office workers with additional planned exercise routines

Question 19

Describe physical activity factors for adults of average size 19 years or older who’s activity factor (range) is 1.6-1.7.

Answer 19

1. 6 - 1.7 activity Factor
   - Active
   - In addition to low active lifestyle activities, an additional 3 hours of activity such as bicycle 10-12 miles an hour, walk 4.5 miles an hour

Question 20

Describe physical activity factors for adults of average size 19 years or older who’s activity factor (range) is 1.9-2.1.

Answer 20

• 1.9 - 2.1 activity Factor
• Heavy
• Planned vigorous activities, physical labor, full-time athletes, hard-labor professions such as steel or road workers

Question 21

Define protein.

Answer 21

Amino acids linked by peptide bonds

Question 22

What is protein’s primary function? What else is protein involved in?

Answer 22

• Primary function: to build and repair body tissues and structures
• Involved in the synthesis of hormones, enzymes, and other regulatory peptides

Question 23

1 gram of protein yields how many calories?

Answer 23

4 calories

Question 24

The structure of protein is approximately __ different amino acids linked together by peptide bonds to build many different proteins.

Answer 24

20 amino acids

Question 25

Can essential amino acids be manufactured in the body in sufficient amounts? Where is it obtained?

Answer 25

- Cannot be manufactured in the body (or are manufactured in insufficient amounts) - Must be obtained from the food supply or other exogenous source

Question 26

How many essential amino acids are there?

Answer 26

- 9 essential amino acids

Question 27

How does the body manufacture nonessential amino acids?

Answer 27

- The body is able to manufacture them from dietary nitrogen and fragments of carbs and fats

Question 28

List the two semi-essential amino acids that cannot be manufactured by the body at a rate that will support growth, especially in children.

Answer 28

- Arginine | - Histidine

Question 29

List the 8 essential amino acids.

Answer 29

- Isoleucine - Leucine - Lysine - Methionine - Phenylalanine - Threonine - Tryptophan - Valine

Question 30

List the nonessential amino acids.

Answer 30

- Alanine - Asparagine - Aspartic acid - Cysteine - Glutamic acid - Glutamine - Glycine - Proline - Serine - Tyrosine

Question 31

Proteins must be broken down into the constituent amino acids before the body can use them to build or repairs tissue or as an energy source. The fate of proteins depends on the homeostatic needs of 3 major processes. What are they?

Answer 31

1. Tissue replacement 2. Tissue addition 3. Need for energy

Question 32

What happens to proteins once they reach the stomach?

Answer 32

Opens up ingested proteins strands (denatures or uncoils) with hydrochloric acid (HCI) and cleaves (with enzyme pepsin) strands into peptide chains

Question 33

What happens to proteins once they reach the small intestines and interact with pancreatic and intestinal proteases (protein enzymes)?

Answer 33

Further splits peptide chains into - Tripeptides - Dipeptides - Amino acids Small intestine’s lining (absorptive cells) - Splits tripeptides and dipeptides into amino acids - Absorbs amino acids through the intestinal wall into the enterocytes and released into the bloodstream by the liver

Question 34

Once in the bloodstream, the free-form amino acids can be used for what?

Answer 34

- Protein synthesis (building and repairing tissues or structures) - Immediate energy or potential energy (fat storage)

Question 35

If carbohydrate or total energy intake is too low, the body has the ability to use amino acids (from dietary or body proteins) to provide energy. Describe the process.

Answer 35

- Amino acids are first deaminated (or stripped of the amine group) allowing the remaining carbon skeleton to be used for the production of glucose or ketones to be used for energy - The removed amine group produces ammonia (toxic) - Ammonia is converted to urea in the liver and excreted as urine by kidneys

Question 36

What is considered a complete protein?

Answer 36

- If a food supplies all of the essential amino acids in appropriate ratios

Question 37

What is considered an incomplete protein?

Answer 37

- If a food source is low or lacking in one or more essential amino acids

Question 38

What is the limiting factor of an incomplete protein?

Answer 38

- The essential amino acids missing or present in the smallest amounts within a food source

Question 39

Describe the process of protein synthesis regarding the limiting factor of protein absorption.

Answer 39

- All amino acids must be present at the site of protein manufacture or synthesis will be reduced to the point at which the cell runs out of the limiting amino acid

Question 40

List the three terms used to rate dietary protein.

Answer 40

1. Protein efficiency ratio (PER) 2. Net protein utilization (NPU) 3. Biologic value (BV)

Question 41

What is biologic value (BV)?

Answer 41

- The measure of protein quality or how well it satisfies the body’s essential amino acid needs

Question 42

What are the main sources for Complete Proteins? Give an example.

Answer 42

Animal sources: - Dairy - Meats

Question 43

What are the main sources for incomplete proteins? Give an example.

Answer 43

Incomplete proteins: - Grains - Legumes - Nuts: cashews, pumpkin seeds and other nuts - Seeds - Beans - Lentils - Barley, cornmeal, oats, buckwheat, pasta, rye, wheat

Question 44

How can an individual who is vegetarian/vegan still put complete proteins in their body?

Answer 44

- Incomplete proteins can be combined to make available all of the essential amino acids and form a complete protein Example: mixing grains, legumes, and seeds can create a complete protein

Question 45

What is gluconeogenesis? How does it relate to a negative energy balance?

Answer 45

- When amino acids are used to assist in energy production - Gluconeogenesis occurs during a negative energy balance - Body-fat reduction requires caloric deficit creating a negative energy balance

Question 46

The amount of lean body mass lost in a person in a negative energy balance can be reduced by increasing the amount of _______ in the diet, leading to a more rapid return to nitrogen balance.

Answer 46

- Increasing the amount of protein in the diet

Question 47

Protein and the bodybuilder: To reach competitive body-fat levels, calorie intake is continually _______ while exercise (such as cardiorespiratory training, weight training and posing) is _________.

Answer 47

- Lowered | - Increased

Question 48

Protein and the bodybuilder: True or False: Competitive levels of body fat are generally unhealthy and impossible to maintain for prolonged periods of time

Answer 48

- True

Question 49

After heavy resistance training, how can a client inhibit muscle-protein breakdown, resulting in a positive protein balance?

Answer 49

- Carbohydrate (1 g/kg or 0.5 gram per pound), not protein, consumed within an hour after heavy resistance training inhibits muscle-protein breakdown, resulting in a positive protein balance

Question 50

Skeletal muscle is approx. __% water __% protein _% fat, glycogen and other minerals

Answer 50

Skeletal muscle is approx. - 72% water - 22% protein - 6% fat, glycogen and other minerals

Question 51

1 pound of muscle tissue contains approximately ___ grams of protein

Answer 51

- 100 grams of protein

Question 52

How much protein is required to build muscle?

Answer 52

- Additional 200-400 calories daily (3-5 calories per kg or 1.5-2.5 calories per pound per day) above maintenance requirements - In addition to consuming a little extra protein (2 ounces of lean meat)

Question 53

What is satiety?

Answer 53

- The feeling of fullness

Question 54

How many grams of protein is recommended per kg of body weight per day for sedentary adults?

Answer 54

- 0.8 (0.4 g/lb)

Question 55

How many grams of protein is recommended per kg of body weight per day for strength athletes?

Answer 55

- 1.2-1.7 (0.5-0.8 g/lb)

Question 56

How many grams of protein is recommended per kg of body weight per day for endurance athletes?

Answer 56

- 1.2-1.4 (0.5-0.6 g/lb)

Question 57

What is the Recommended Dietary Allowance (RDA) for protein in grams? In percentage of caloric intake?

Answer 57

- 0.8 g/kg/day | - 10 to 35% of total caloric intake

Question 58

What are the negative side effects associated with chronic use of high-protein diets?

Answer 58

- Associated with higher intake of saturated fat and low fiber intake (risk factors for heart disease and some types of cancer) - Kidneys are required to work harder to eliminate increase urea produced - Requires 7x the water for metabolism than carbohydrate or fat

Question 59

List some vegetarian complete protein foods sources.

Answer 59

- Milk and milk products - Rice and beans - Peanut butter on whole-wheat bread - Sunflower seeds and peanuts - Yogurt and granola - Oatmeal with milk - Lentils and bread - Tortillas with beans or bean burritos - Macaroni and cheese - Hummus (chickpeas and sesame paste) with bread - Bean soup with whole-grain crackers

Question 60

List some vegan complete protein foods sources.

Answer 60

- Rice and beans - Peanut butter on whole-wheat bread - Sunflower seeds and peanuts - Lentils and bread - Tortillas with beans or bean burritos - Hummus (chickpeas and sesame paste) with bread - Bean soup with whole-grain crackers

Question 61

List some animal based complete protein foods sources.

Answer 61

- Whole egg - Meat, poultry, fish - Milk and milk products

Question 62

What are carbohydrates?

Answer 62

- Neutral compounds containing carbon, hydrogen, and oxygen and are generally classified as sugars (simple), starches (complex), and fiber (celluloses) which make up a large portion of animal foods

Question 63

How is sugar written on a food label?

Answer 63

- Any monosaccharide or disaccharide

Question 64

What are monosaccharides?

Answer 64

- Single sugar unit, many of which are connected to make starches (the storage form of carbs in plants) and glycogen (the storage form of carbohydrates in humans)

Question 65

List three types of monosaccharides.

Answer 65

1. Glucose (blood sugar) 2. Fructose (fruit sugar) 3. Galactose

Question 66

What are disaccharides?

Answer 66

- Two sugar units

Question 67

List three types of disaccharides.

Answer 67

- Sucrose (common sugar) - Lactose (milk sugar) - Maltose

Question 68

What are polysaccharides? What else are they known as?

Answer 68

- Long chains of monosaccharide units linked together and found in foods that contain starch and fiber, includes starch found in plants, seed, and roots - aka. "complex carbohydrates"

Question 69

What is the glycemic index?

Answer 69

- The rate at which ingested carbohydrate raises blood sugar and its accompanying effect on insulin release.

Question 70

List some simple sugars and how they are digested.

Answer 70

- Honey and fruits | - Easily digested

Question 71

List some “double sugars” and how they are digested.

Answer 71

- Table sugar - Lactose - Require some digestive action but not as complex as starches

Question 72

What type of food compound requires prolonged enzymatic action to be broken down into simple sugars (glucose) for utilization?

Answer 72

- Starches

Question 73

Where is cellulose found? How is it digested / how does it aid with digestion?

Answer 73

- Found in the skins of fruits and vegetables - Largely indigestible by humans and contributes little energy value to the diet - Provides bulk necessary for intestinal motility and aids in elimination

Question 74

True or False: Foods lower on the glycemic index are good sources of complex carbohydrates and high in fiber and overall nutritional value

Answer 74

True

Question 75

How is the glycemic index of foods determined? How can it be altered?

Answer 75

- Determined when a particular food is consumed by itself on an empty stomach - Mixed meals of protein, carbs and fat can alter the glycemic index of single foods

Question 76

What is considered "high" on the glycemic index?

Answer 76

High = ＞70

Question 77

What is considered "moderate" on the glycemic index?

Answer 77

Moderate = 56-59

Question 78

What is considered "low" on the glycemic index?

Answer 78

Low = ＜55

Question 79

What is the role of fiber in health? What is fiber? How many types are there?

Answer 79

- Associated with a lower incidence of heart disease and certain types of cancer - Indigestible carbohydrate - Two types: soluble and insoluble

Question 80

What is soluble fiber?

Answer 80

(Fiber) Dissolved by water and forms a gel-like substance in the digestive tract

Question 81

What are the benefits of soluble fiber?

Answer 81

Benefits: - Moderating glucose levels - Lowering cholesterol

Question 82

What are some sources for soluble fiber?

Answer 82

Sources: - Oats and oatmeal - Legumes (peas, beans, lentils) - Barely - Many uncooked fruits and vegetables (oranges, apples, and carrots)

Question 83

What is insoluble fiber?

Answer 83

- Does not absorb or dissolve in water

Question 84

What are the benefits of insoluble fiber?

Answer 84

Reduces the risk and occurrence of - Colorectal cancer - Hemorrhoids - Constipation

Question 85

What are some sources for insoluble fiber?

Answer 85

- Bran layers of cereal grains

Question 86

List some additional benefits of fiber:

Answer 86

- Provides bulk in diet (increasing satiety value of foods) - Some fibers delay the emptying of the stomach (increasing satiety) - Prevents constipation - Reduce the risk of heart and artery disease by lowering blood cholesterol - Regulates body’s absorption of glucose (diabetes included) - High fiber meals show to exert regulatory effects on blood glucose levels for up to 5 hours after eating

Question 87

Muscle glycogen and energy needs: When performing high-intensity, short-duration activity (anaerobic), muscular demand for energy is provided for an dependent on ______ _________.

Answer 87

- Muscle glycogen

Question 88

Muscle glycogen and energy needs: During endurance exercise (aerobic) performed at a moderate intensity (60% VO2max) muscle glycogen provides approximately __% of energy needs.

Answer 88

- 50%

Question 89

Muscle glycogen and energy needs: | During high-intensity aerobic exercise (＞79% of VO2 max) how much energy needs does it yield?

Answer 89

- It yields nearly all of the energy needs

Question 90

What is the Recommended Dietary Allowance (RDA) for carbohydrates in grams? In percentage of caloric intake?

Answer 90

- Between 6 and 10 g/kg per day of carbohydrate (2.7 to 4.5 g/lb) - Between 45 - 65% of total caloric intake

Question 91

Why should complex carbs be the majority of calories consumed?

Answer 91

- Nutrient dense | provides B vitamins, iron, and fiber

Question 92

1 gram of carbohydrate yields _ calories.

Answer 92

- 4 calories

Question 93

How will a carbohydrate-rich diet benefit an endurance athlete?

Answer 93

- Will build glycogen stores and aid in performance and recovery

Question 94

Before exercise, how and when are carbohydrates recommended?

Answer 94

- Consume a high-carbohydrate meal 2-4 hours before exercising for more than an hour - Carb intake of 1-4.5 g/kg between 1-4 hours before exercise

Question 95

For morning workouts when glycogen stores are lowered by as much as __%; what is recommended for carbs if time is an issue? Why?

Answer 95

- 80% - Liquid meal replacements - Smaller meals should be consumed closer to the exercise session - Liquid meal replacements have a quick gastric emptying time

Question 96

What is carbohydrate loading? What is another name it known as?

Answer 96

- A technique used to increase muscle glycogen before an endurance event - "Glycogen supercompensation"

Question 97

What effect does carbohydrate loading have on glycogen stores?

Answer 97

- Can nearly double muscle glycogen stores increasing endurance potential

Question 98

Describe the process of carbohydrate loading.

Answer 98

- 4 days of glycogen depletion (through low-carb diet approx. 10% of calories and exhaustive exercise) - Followed by 3 days of rest and a high-carb diet (approx. 90% of calories)

Question 99

What are some drawbacks to carbohydrate loading?

Answer 99

- Periods of hypoglycemia - Irritability - Increase susceptibility to injury - Difficulty in compliance - GI distress - Athletes may feel heavier and more sluggish due to increase in glycogen and water (Study in 1981 reversed the method and had better compliance with fewer side effects)

Question 100

During exercise, how and when are carbohydrates recommended for endurance athletes?

Answer 100

Endurance athletes: - Consume between 30-60g of carbs every hour to accomplish - Sports drinks tend to be a good source of water containing carbs - Potassium and sodium in these drinks help replace electrolytes - Contain between 6%-8% carbs are recommended for exercise lasting longer than 1 hour

Question 101

What is the purpose/goal of carbohydrate loading during exercise?

Answer 101

- Maintains glucose levels, increasing time to exhausting by 20-60 minutes - Can help supply glucose to working muscles whose glycogen store are dwindling (for exercise lasting more than 1 hour)

Question 102

After exercise, how and when are carbohydrates recommended?

Answer 102

- Consuming 1.5 g/kg of carbs within 30 minutes of completing exercise to maximize glycogen replenishment - Additional meals of 1.5 g/kg of carbs every 2 hrs are recommended to completely restore muscle glycogen (Post-workout environment may hasten glycogen replenishment due to increased blood flow to the muscles and increase the sensitivity of the cells to the effects of insulin)

Question 103

Glycogen-loading schedule recommendations: 6 days before an event: a) What type of exercise intensity and duration should be used? b) What is the right amount of carbohydrate intake?

Answer 103

a) 70-75% of VO2max for 90 minutes | b) 4g/kg of body weight

Question 104

Glycogen-loading schedule recommendations: 4-5 days before an event: a) What type of exercise intensity and duration should be used? b) What is the right amount of carbohydrate intake?

Answer 104

a) 70-75% of VO2max for 40 minutes | b) 4g/kg of body weight

Question 105

Glycogen-loading schedule recommendations: 2-3 days before an event: a) What type of exercise intensity and duration should be used? b) What is the right amount of carbohydrate intake?

Answer 105

a) 70-75% of VO2max for 20 minutes | b) 10g/kg of body weight

Question 106

Glycogen-Loading Schedule Recommendations: 1 Day Before an Event: a) What type of exercise intensity and duration should be used? b) What is the right amount of carbohydrate intake?

Answer 106

a) Rest | b) 10g/kg of body weight

Question 107

True or False: There is no need to reduce carbohydrate percentage to lose fat. Explain Your Answer.

Answer 107

- True - Carbs should make up the highest percentage of macronutrient calories when attempting fat loss or muscle gain due to satiating value of complex carbs

Question 108

How does a low-carb diet mimic results of dramatic weight loss (but are actually inaccurately portrayed)?

Answer 108

- Reduce carbs = reducing calories = dwindling glycogen stores - Every gram of glucose taken out of glycogen brings with it 2.7g of water - Loss of muscle glycogen (and water) = dramatic weight loss in a short period, but not healthy, difficult to maintain

Question 109

What are the two primary variables responsible for the dramatic rise of obesity?

Answer 109

Energy imbalance: 1. Increase energy intake - Total fat intake is higher - Carbohydrate is lower 2. Reduction in energy expenditure - More than 75% of the American adult population does not partake in 30 minutes of low-to-moderate physical activity on a daily basis

Question 110

What are lipids?

Answer 110

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

Question 111

Structurally, triglycerides are three fatty acids attached to a glycerol backbone. List the 2 types of fatty acids.

Answer 111

- Saturated | - Unsaturated

Question 112

Describe saturated fatty acids. Are they good or bad? Give examples of the foods they're found in.

Answer 112

Saturated: - Implicated as a risk factor for heart disease as they raise bad cholesterol levels (LDL: low-density lipoproteins) Examples: - Meat, poultry, lard, butter, cheese, cream, eggs, whole milk - Tropical oils: coconut oil, palm, and palm kernel oil - Many baked goods

Question 113

Describe unsaturated fatty acids. Are they good or bad? Give examples of the foods they're found in.

Answer 113

- Increases in good cholesterol (HDL: high-density lipoproteins) and decreased risk of heart disease - Two types: Have favorable effects on blood lipid profiles and may play a role in the treatment and prevention of disease (hypertension, arthritis, and cancer) - Monounsaturated - Polyunsaturated

Question 114

What are monounsaturated fatty acids?

Answer 114

- Fatty acids have one double bond in its carbon chain Examples: - Olive oil, canola oil, peanut oil, avocados, peanuts, almonds, pistachios

Question 115

What are polyunsaturated fatty acids? Why are they important? Give examples of the foods they are found in.

Answer 115

- Fatty acids have more than one point of unsaturation - Provide important essential fatty acids Examples: - Omega-3 fatty acids: salmon, herring, mackerel, sardines, flaxseeds - Vegetable oils: safflower, soy, corn, and sunflower oils

Question 116

What are essential fatty acids? How does one receive essential fatty acids?

Answer 116

- Fats that cannot be manufactured by the body but are essential for proper health and functioning - Located in polyunsaturated fatty acids

Question 117

What is hydrogenation?

Answer 117

- The process of adding hydrogen to unsaturated fatty acids to make them harder at room temp and increase food shelf-life

Question 118

Trans-fatty acids are a result of hydrogenation. How do they affect a person's cholesterol? What kinds of foods are they located in?

Answer 118

- Increases LDL - Decreases HDL Examples: - Stick margarine, shortening - Fried foods: fried chicken, donuts - Fast foods - Many baked goods and pastries

Question 119

One gram of fat yields approximately _ calories when oxidized, furnishing more than _____ the calories per gram of carbs or proteins.

Answer 119

- 9 calories | - Twice

Question 120

What are the main function of lipids?

Answer 120

- Provide energy - Carriers for the fat-soluble vitamins A, D, E, and K - Vitamin D aids in the absorption of calcium, making it available to body tissues (specifically bone and teeth) - Converts carotene to Vitamin A

Question 121

List some other functions lipids (fats) are involved in.

Answer 121

- Cellular membrane structure and function - Precursors to hormones - Cellular signals - Regulation and excretion of nutrients in the cells - Surrounding, protecting, and holding in place organs, such as kidneys, heart, and liver - Insulating the body from environmental temp changes and preserving body heat - Prolonging digestive process by slowing stomach’s secretions of hydrochloric acids, creating a longer sensation if fullness after a meal - Initiating the release of the hormone CCK (cholecystokinin) that contributes to satiety

Question 122

What is cholecystokinin (CCK)?

Answer 122

- Hormone that contributes to satiety.

Question 123

Describe the digestive process of lipids once it reaches the intestines.

Answer 123

In intestine: - Fat interacts with bile to become emulsified so that pancreatic enzymes can break the triglycerides down into two fatty acids and a monoglyceride In the intestinal wall: - Fatty acids and monoglycerides are reassembled into triglycerides that are then released from lymph in the form of a lipoprotein called “chylomicron” - Chylomicrons from lymph move to the blood - Triglyceride content of chylomicron is removed by the action of the enzyme lipoprotein lipase (LPL) and the released fatty acids are taken up by the tissues

Question 124

What is the Daily Recommended Fat Intake for an adult? For an athlete?

Answer 124

- Adults: 20-35% of total caloric intake | - Athletes: 20-25% of total calories from fat

Question 125

Fat has a _____ thermic effect than other macronutrients.

Answer 125

- Lower

Question 126

As fat percentage in the diet increases, the amount of heat given off (TEF) ________.

Answer 126

- Decreases

Question 127

As carbohydrate percentage in the diet increases, the amount of heat given off (TEF) _________.

Answer 127

- Increases

Question 128

Only 3% of the calories in fat (dietary) are required to store it as fat (body). It takes __% of the calories in carbohydrate to convert it to body fat.

Answer 128

- 23%

Question 129

True or False: Low-volume, high-calorie contribution of fat may not satisfy other peripheral satiation mechanisms (like chewing, swallowing, stomach distention) leading to hyperphagia (overeating).

Answer 129

True

Question 130

What is hyperphagia?

Answer 130

- Overeating

Question 131

Describe a few ways fat can contribute positively to satiety.

Answer 131

- Dietary fats stimulate the release of CCK (hormone that signals satiety) - Fat slows digestion of food assisting in blood sugar stabilization - Reducing blood sugar fluctuations can contribute to satiety

Question 132

Describe long-chain triglycerides (LCT), how many carbons they're made of, and how they are utilized.

Answer 132

- Make up the majority of dietary fatty acids (16-18 carbons) - Must go through the process of digestion and absorption before they can be utilized

Question 133

Describe medium-chain triglycerides (MCT), how many carbons they're made of, and how they are utilized.

Answer 133

- More rapidly absorbed - Do not require incorporation into chylomicrons for transport - Can enter the systemic circulation directly through the portal vein providing readily available source of energy

Question 134

How can medium-chain triglycerides (MCT) benefit endurance performance?

Answer 134

- By supplying an exogenous energy source in addition to carbohydrate during exercise and increase plasma free fatty acids (FFA) sparing muscle glycogen.

Question 135

What is metabolic syndrome (syndrome X)?

Answer 135

- Cluster of symptoms characterized by obesity, insulin resistance, hypertension, and dyslipidemia

Question 136

What is metabolic syndrome (syndrome X)?

Answer 136

- Cluster of symptoms characterized by obesity, insulin resistance, hypertension, and dyslipidemia

Question 137

What risks are metabolic syndrome (syndrome X) associated with?

Answer 137

- Leads to increased risk of cardiovascular disease | - Associated with obesity (especially abdominal), high-fat diet, and sedentary lifestyle

Question 138

What happens when there are high levels of free fatty acids (FFA) in the body? What does it result in?

Answer 138

- Body will favor their use as energy - Decreasing glucose oxidation and glycogen synthesis - Inhibiting glucose transport Results: - Chronically elevated levels of blood sugar levels (hyperglycemia) - Elevated insulin leads to the conversion of the excess blood sugar to other products such as glycoproteins and fatty acids

Question 139

Describe what happens to the body to someone who If someone constantly over-eats:

Answer 139

- Excess calories are stored as fat (causes fat cells to increase in size) - Growing fat cells become insulin resistant resulting in the prevalence of FFA causing the body to favor fat for energy instead of glucose - As blood sugar rises, so does insulin levels, cholesterol, triglycerides and blood pressure - Impaired ability of glucose to enter muscle cells keep glycogen stores lower - Increases appetite - Increases fat stores

Question 140

What are the basic recommendations for water for | sedentary men?

Answer 140

- Consume on average 3.7 L (13 cups) per day

Question 141

What are the basic recommendations for water for | sedentary women?

Answer 141

- Consume on average 2.7 L (9 cups) per day

Question 142

Describe two types of clients that would need to increase water intake.

Answer 142

- Those participating in fat-loss programs should drink an additional 8 oz for every 25 pounds they carry above the ideal weight - Individual is exercising briskly or residing in a hot climate

Question 143

Describe the benefits of having adequate water in the body.

Answer 143

- Endocrine gland function improves - Fluid retention is alleviated - Liver functions improve, increasing the percentage of fat used for energy - Natural thirst returns - Metabolic functions improve - Nutrients are distributed throughout the body - Body-temperature regulation improves - Blood volume in maintained

Question 144

Water is approx. __% of adult human body by weight.

Answer 144

- 60%

Question 145

True or False: | The body cannot adapt to dehydration (impairs every physiologic function).

Answer 145

- True

Question 146

Describe how to track accurate water needs for individuals.

Answer 146

- Determine average daily weight (use as standard for the person’s euhydrated [normal] state) - Do not begin practice session or endurance competition until body is at or slightly above standard body weight - Drink enough water, juice, or sports drinks during exercise to maintain the starting weight.

Question 147

Guidelines for fluid replacement in an athlete: | Consume __ to __ oz (__ to __ cups) of fluid _ hours before exercise

Answer 147

- 14-22 oz (1.75-2.75 cups) | - 2 hours before exercise

Question 148

Guidelines for fluid replacement in an athlete: | Drink _-__ oz of fluid for every __-__ minutes of exercise

Answer 148

- 6-12 oz | - 15-20 minutes

Question 149

True or False: | Fluids should be cold because of more rapid gastric emptying

Answer 149

True

Question 150

Guidelines for fluid replacement in an athlete: | If exercise exceeds 60 minutes, what should a client use to replace both fluid and dwindling muscle glycogen stores?

Answer 150

- Sports drinks (containing up to 8% carbs)

Question 151

Guidelines for fluid replacement in an athlete: | When exercising for less than 60 minutes, ____ should be form of fluid replacement.

Answer 151

- Water

Question 152

Guidelines for fluid replacement in an athlete: | What is the goal of water consumption during exercise?

Answer 152

- The goal is to replace sweat and urine losses

Question 153

Guidelines for fluid replacement in an athlete: Ingest __-__ oz of fluid for every pound of body weight lost after an exercise bout, especially if rapid rehydration is necessary (twice-a-day training).

Answer 153

- 16-24 oz

Question 154

Effects of dehydration: | Dehydration decreases what 6 aspects within the body?

Answer 154

Decreases: - Blood volume - Performance - Blood pressure - Sweat rate - Cardiac output - Blood flow to skin

Question 155

Effects of dehydration: | Dehydration increases what 6 aspects within the body?

Answer 155

Increases: - Core temp - Water retention - Heart rate - Sodium retention - Perceived exertion - Use of muscle glycogen

Question 156

List some basic nutritional guidelines for altering body composition for fat loss clients. Include: - Food Intake (types of foods, how to balance, when to eat, etc) - Exercise intake - Water intake

Answer 156

- Small decreases in food and beverage calories and increase physical activity - Distribute protein, carbs, and fat throughout day. - Consume less than 10% of calories from saturated fat - Choose whole grains and fiber rich fruits and veggies over refined grains and simple sugars - Limit alcohol - Schedule no fewer than four and as many as six meals a day - Avoid empty calories and highly processed foods - Drink plenty of water (minimum 9 to 13 cups a day) - Have clients weigh and measure food at least 1 week (makes them more aware of caloric values and serving sizes)

Question 157

List some basic nutritional guidelines for altering body composition for lean body mass gain. Include: - Food intake (how to balance, how many meals, when to eat after exercising, and what)

Answer 157

For lean body mass gain: - 4-6 meals a day - Spread protein intake throughout the day - Post-workout window of opportunity, ingestion of protein and carbs within 90 mins of a workout will increase recovery and protein synthesis, maximizing gains - Do not neglect the importance of carbs and fat

Question 158

Basic question clients may ask: | How would you answer the question "do carbohydrates make me fat?" Give examples to support your answer.

Answer 158

- No - Carbs are necessary nutrients that provide energy for the body, metabolism of fats, space muscle proteins and provides essential fiber, vitamins and minerals - Carbs that are moderate-to-low glycemic foods and are high in fiber can help with satiety, blood sugar regulation, and energy balance - To avoid hunger: choose unprocessed, whole-food carbs sources like vegetables, starchy vegetables, whole fruit, and grains to provide fiber, vitamins and minerals for healthy weight loss - Carbs are imperative to glycogen repletion before, during, and after exercise for strength, power, aerobic and anaerobic performance and conditioning - Recommended carb intake: 45-65% of total caloric intake

Question 159

Basic question clients may ask: | How would you answer the question "does eating at night make me fat?" Give examples to support your answer.

Answer 159

- No | - Weight gain is a result of eating more calories than you burn on a regular basis

Question 160

Basic question clients may ask: How would you answer the question "which is superior for weight loss, a low-fat and high-carbohydrate or a high-protein and low-carbohydrate diet?" Give examples to support your answer.

Answer 160

- Neither - Weight loss is achieved when calories consumed are less than calories expended - People initially lose weight faster on a low-carb / high-protein diet when compared to opposite diet, but after 12 months, total weight loss is similar

Question 161

Basic question clients may ask: How would you answer the question "can I eat whatever I want as long as I exercise?" Give examples to support your answer.

Answer 161

It's all about caloric intake versus how much your body burns/day. - Approximately 3,500 calories = 1 pound of body fat - To lose 1 - 2 pounds per week: The client must maintain an average caloric deficit of 500-1,000 calories/day The simplicity of weight gain and calories: - 100 extra calories/day over daily maintenance needs could add up to 1 pound of weight gained over 35 days - 10 extra calories/day over daily maintenance needs could add up to 1 pound of weight gained over 350 days

Question 162

What are the risk factors of an overly restricted very low-calorie diet?

Answer 162

- Increase risk of malnutrition - Poor energy and inability to complete the essential fitness program - A behavioral “pendulum” swing - an inability to reintroduce “forbidden foods” in a moderate manner - Many patients on VLCD for 4-16 weeks report minor side effects such as * Fatigue, constipation, nausea, diarrhea - Most common serious side effect: * gallstone formation especially those who are obese, especially women

Question 163

Basic question clients may ask: How would you answer the question "is consuming a high-protein diet superior for muscle gain?" Give examples to support your answer.

Answer 163

- Not necessarily - Body still needs a balance of carbs, protein and fat to grow, maintain, and repair itself including the growth of lean body mass - Resistance training, and to a certain extent all exercise, increases the body’s need for repair material - An active individual needs more protein than a sedentary individual - The right amount of protein and the obligatory resistance training will support hypertrophy and an excess of protein above total calorie needs will be stored as body fat