Nutrients that cannot be manufactured in the body are classified as _____ nutrients. They must be taken in as part of the diet.

Nutrients that are manufactured in the body are classified as ____ nutrients

Nutrients that cannot be manufactured in the body are classified as ESSENTIAL nutrients. They must be taken in as part of the diet.

Nutrients that are manufactured in the body are classified as NON-ESSENTIAL nutrients

The 6 major nutrients are:

c___

p___

f___

v___

m___

w___

CARBOHYDRATES

PROTEINS

FATS

VITAMINS

MINERALS

WATER

Protein helps with gr___ and de____,

t___ repair, and essential element of enzymes and hormones

Carbohydrates are a major fuel source (___ production)

Protein helps with GROWTH and DEVELOPMENT,

TISSUE repair, and essential element of enzymes and hormones

Carbohydrates are a major fuel source (ATP production)

Fats help with ins___ and protection, are a source of fat-soluble vitamins, and a source of stored e___ especially for long-term activities

____ help regulate normal body functions and assist in energy production

Fats help with INSULATION and protection, are a source of fat-soluble vitamins, and a source of stored ENERGY especially for long-term activities

VITAMINS help regulate normal body functions and assist in energy production

____ are a major compoennt of the musculoskeletal system and help enzymes function

____ composes of 60-70% of the body, and is necessary for metabolic function

MINERALS

WATER

% of daily intake:

Proteins:

Carbs:

Fats:

% of daily intake:

Protein: 15-20%

Carbs: 55-65%

Fats: 25-30%

When ingested and absorbed, food is 'burned' (o____) and energy is released.

1 kilocalorie = 1000 calories.

A calorie is the amount of heat energy required to change the temperature of __ g of water by __ ^oC

When ingested and absorbed, food is 'burned' (OXIDIZED) and energy is released.

1 kilocalorie = 1000 calories.

A calorie is the amount of heat energy required to change the temperature of 1 g of water by 1 ^oC

1g of carbs yields __ kcal of energy

1g of fat yields __ kcal of energy

1g of protein yields __ kcal of energy

1g of carbs yields 4 kcal of energy

1g of fat yields 9 kcal of energy

1g of protein yields 4 kcal of energy

The basal metabolic rate is the # of calories needed to meet basic body energy needs at ____.

If an individual increases their BMR (by increasing muscle tissue mass), they will burn (more/less) calories.

Why?

The basal metabolic rate is the # of calories needed to meet basic body energy needs at REST.

If an individual increases their BMR (by increasing muscle tissue mass), they will burn MORE calories.

This is because muscle burns more calories than fat (50 kcals/day for muscle).

Is MR lower in males than in females?

Is MR higher for younger adults and those that are active?

Is MR lower in males than in females?

NO (males have more muscle)

Is MR higher for younger adults and those that are active?

YES

Monosaccharides are simple sugars (high/low) in nutrition and (high/low) in calories.

Complex carbs (are/aren't) nutrient dense contain dietary fiber that aids in digestion

Monosaccharides are simple sugars LOW in nutrition and HIGHin calories.

Complex carbs ARE nutrient dense contain dietary fiber that aids in digestion

Ingestion of simple carbs should be at a minimum (<15%) a day unless high activity level.

What is glycemic index?

Some carbs are absorbed into the body quickly (and cause a surge in ____ production to drive glucose from blood into cells).

Others reach the blood stream slower and response of ____ is more gradual

Some carbs are absorbed into the body quickly (and cause a surge in INSULIN production to drive glucose from blood into cells).

Others reach the blood stream slower and response of INSULIN is more gradual

(High/Low) glycemic carbs get into and leave the blood stream quicker, so this means they are more useful following exercise at the start of recovery,

but could be detrimental if ingested by themselves (prior to/after) a workout

HIGH glycemic carbs get into and leave the blood stream quicker, so this means they are more useful following exercise at the start of recovery,

but could be detrimental if ingested by themselves PRIOR TO a workout

The goal of caloric intake prior to exercise is to maximize g___ and g___ stores and establish an ideal blood g___ level.

Too much simple carbs intake can result in a dramatic drop in blood g___ leading to light-headedness and fatigue

The goal of caloric intake prior to exercise is to maximize GLUCOSE and GLYCOGEN stores and establish an ideal blood GLUCOSE level.

Too much simple carbs intake can result in a dramatic drop in blood GLUCOSE leading to light-headedness and fatigue

Carbohydrate ____ is the practice of ingesting more carbs than normal to increase ____ storeS.

Has positive effects on endurance athletes

Carbohydrate LOADING is the practice of ingesting more carbs than normal to increase GLYCOGEN storeS.

Has positive effects on endurance athletes

Endurance athletes (low/moderate) intensity should ingest __-__% of their daily intake as carbs.

Glycogen stores are adequate (if full from the start) for about how many hours?

Endurance athletes (low/moderate) intensity should ingest 60-70% of their daily intake as carbs.

Glycogen stores are adequate (if full from the start) for about 1.5 - 2 hours

The goal of post-exercise is to speed up refilling of depleted ____ stores so that energy is available.

Fats: 

Vitamins A, D, E, K

____ fats have no double/triple bonds. They are the fats linked to health issues.

No more than __% of daily fat intake should be from saturated fat.

SATURATED fats have no double/triple bonds. They are the fats linked to health issues.

No more than 10% of daily fat intake should be from saturated fat.

Monounsaturated Fats are found in vegetable sources (olive and peanut ___)

Polyunsaturated Fats are found also in vegetable sources (tuna, soybeans, corn)

Monounsaturated Fats are found in vegetable sources (olive and peanut OILS)

Polyunsaturated Fats are found also in vegetable sources (tuna, soybeans, corn)

LDL is (good/bad) cholesterol.

Trans fat is derived from a chemical process known as partial ____.

LDL is BAD cholesterol.

Trans fat is derived from a chemical process known as partial HYDROGENATION.

*It reduces HDL and increases LDL

There are __ amino acids in total

__ of them are essential amino acids and the other __ are non-essential, synthesized in the body

There are 20 amino acids in total

9 of them are essential amino acids and the other 11 are non-essential, synthesized in the body

Do vitamins and minerals have caloric value?

Vitamins can be classified as ____ soluble or ____ soluble

Do vitamins and minerals have caloric value?

NO

Vitamins can be classified as FAT soluble or WATER soluble

The B-complex and C vitamins are (water/fat) soluble

Vitamins A,D,E, and K are (water/fat) soluble

The B-complex and C vitamins are WATER soluble

Vitamins A,D,E, and K are FAT soluble

RNI (used in Canada) = recommended nutritional intake

RDA (used in the US) = recommended daily allownace

Female vegetarians are at risk of developing ____ deficiency.

Pregnant women need a multivitamin containing ____ acid and i___ every day.

Female vegetarians are at risk of developing IRON deficiency.

Pregnant women need a multivitamin containing FOLIC acid and IRON every day.

Vegetables and Fruit

Grain products

Dairy and alternatives

Meat and Alternatives

How many servings is recommended for adults in these food groups?

Veggies & fruits:

Grain products:

Milk and Alternatives:

Meat and Alternatives:

Veggies & fruits: 7-8 F, 8-10 M

Grain products: 6-7 F, 8 M

Milk and Alternatives: 2

Meat and Alternatives: 2 F, 3 M

BODY MASS minus FAT MASS

This includes muscles, bones, blood, etc.

Essential fat for females is not less than __ %. In males it is not less than __ %.

Obese for women is __%. In men it is __%.

Essential fat for females is not less than 10%. In males it is not less than 5%.

Obese for women is 30%. In men it is 20%.

As individuals age, MR (increases/decreases)

In young children, fat cells (increase in number/get bigger)

In adults, fat cells (increase in number/get bigger)

As individuals age, MR DECREASES

In young children, fat cells INCREASE IN NUMBER

In adults, fat cells GET BIGGER

Resting a client on a suspended chair and submerged in water.

Based on bone density and difference between weight out of water and weight submerged, fat % can be determined.

This is the process of what?

NARROWEST part of torso against the LARGEST part of the hips

High risk for men >1.00

High risk for females >0.85

BMI estimates body fat from height to weight (mass).

BMI = weight (kg) / height (m²)

For BMI,

Obese:

Marginal:

Good:

Low:

Obese: >30 

Marginal: 25 - 30

Good: 17 - 24.9

Low: <17

The method of estimating body composition by using the principle that electricity passes faster through LEAN tissue than FAT tissue is called

BIOELECTRICAL IMPEDANCE ANALYSIS

(BIA)

This process of determining percentage body fat involves irradiating the BICEPS BRACHII muscle and measuring the reflection pattern and strength

NEAR-INFRARED INTERACTANCE (NIRI)

The initial phase of weight loss is from ____ loss and the breakdown of ____ tissue.

If the person goes off the diet, the metabolic rate is ____, and weight gain results very quickly

The initial phase of weight loss is from WATER loss and the breakdown of MUSCLE tissue.

If the person goes off the diet, the metabolic rate is LOWER, and weight gain results very quickly

To lose weight, there must be a ____ caloric balance. 

A ____ caloric balance results in weight gain.

To lose weight, there must be a NEGATIVE caloric balance. 

A POSITIVE caloric balance results in weight gain.

Less calories + more exercise = weight loss (____ caloric balance)

Moderate calories + moderate exercise = no weight loss/gain (____ caloric balance)

More calories + little or no exercise = 

weight gain (____ caloric balance)

Less calories + more exercise = weight loss (NEGATIVE caloric balance)

Moderate calories + moderate exercise = no weight loss/gain (NEUTRAL caloric balance)

More calories + little or no exercise = 

weight gain (POSITIVE caloric balance)

The second system (________) uses carbs in the form of glucose to supply the fuel to synthesize ATP

When carbs aren't totally broken down, lactic acid is produced and can accumulate in the muscles and blood

The ____ system produces ATP from the breakdown of carbs, fats, and sometimes protein.

The aerobic system supplies most of the E for low/moderate intensity, continuous or intermittent (3 min+) events.

The difference in the amount of oxygen consumed in the first 2-3min of exercise,

and the amount consumed during steady state, is called what?

As exercise intensity increases and duration decreases, more CARBS are used.

(Energy production shifts closer to the lactic acid system)