Nasm Essentials Of Personal Fitness Training : Ch 17 : Pt2

Front 1

Carbohydrates are compounds containing

Back 1

Hydrogen, oxygen, & carbon. They are classified as sugars (complex)(cellulose), starches (complex), & fiber.

Front 2

The definition of sugar, as it would appear on a food label, is

Back 2

Any monosaccharide or disaccharide.

Front 3

A monosaccharide is a

Back 3

Single sugar unit, many of which are connected to make:

starch (the storage form of carbohydrates in plants)

Glycogen (the storage form of carbohydrates in humans)

Front 4

Monosaccharides include

Back 4

Glucose (blood sugar)

Fructose (fruit sugar)

Galactose

Hint 4

There are 3

Front 5

Disaccharides are

Back 5

2 sugar units including :

Sucrose (common sugar)

Lactose (milk sugar)

Maltose

Hint 5

There are 3

Front 6

Polysaccharides are

Back 6

Long chains of monosaccharide units linked together, found in foods containing starch & fiber.

Front 7

Polysaccharides are often called

Back 7

Complex carbohydrates , Including starch found in plants, seeds, & roots.

Front 8

Complex carbohydrates are primarily

Back 8

Starch & fiber, & the starch is digested to glucose.

Front 9

What is a part of the plants that cannot be digested by human got enzymes?

Back 9

Dietary fiber

Front 10

Dietary fiber passes through what? How is it expelled?

Back 10

The small intestine & colon

Fecal material/fermented & used as food by the good bacteria.

Front 11

Carbohydrates help to regulate what?

Back 11

Digestion & utilization of protein & fat.

Front 12

Simple sugars can be easily___ & are found in ___.

Back 12

Digested

Honey & fruits

Front 13

Double sugars, such as table sugar, require what?

Back 13

Some digestive action.

Front 14

Starches, such as those found in whole grain, require what type of digestion?

Back 14

Prolonged enzymatic action to be broken down into simple sugars (glucose) for utilization.

Front 15

Cellulose is commonly found in what? How is it digested?

Back 15

The skins of fruits & vegetables

They are largely in digestible by humans, contributing little energy value to the diet.

Front 16

What provides the bulk necessary for intestinal motility & aids in elimination?

Back 16

Cellulose

Front 17

Glycemic index G.I. is the rate at which

Back 17

Ingested carbohydrates raise blood sugar & it’s accompanying effect on insulin.

Front 18

How is the G.I. for food determined?

Back 18

When the particular food is consumed by itself on an empty stomach.

Front 19

What can alter the glycemic affect of single foods?

Back 19

Mixed meals of proteins

Other carbohydrates

Fat

Hint 19

There are 3 ways

Front 20

Foods lower on the glycemic index are good sources of

Back 20

Complex carbohydrates

High in fiber & there are two overall nutritional value

Hint 20

There are 2

Front 21

Glycemic index (G.I.) :

Back 21

Back (Definition)

Front 22

Glycemic index (GI) for assorted foods :

Back 22

Back (Definition)

Front 23

Through the process of digestion and absorption, all disaccharides & polysaccharides are ultimately converted into what?

Back 23

Simple sugars such as fructose or glucose.

Front 24

Gradual breakdown of large starch molecules by enzymes in digestion :

Back 24

Back (Definition)

Front 25

Fructose must be converted into what before it can be used for energy?

Back 25

Into glucose in the liver.

Front 26

Some of the glucose blood sugar is used as fuel by tissues of the

Back 26

Brain

Nervous system

Muscles

Front 27

Because humans are periodic eaters, a small portion of glucose is converted into what? Where is it stored?

Back 27

Glycogen after a meals

Within the liver & muscles.

Front 28

Any excess glycogen gets converted into what? Where is the store?

Back 28

Converted into fat

Stored throughout the body as a reserve source of energy.

Front 29

When total caloric intake exceeds output, any excess carbohydrate, dietary fat, or protein may be stored as what?

Back 29

Body fat until the energy expenditure once again exceeds energy input.

Front 30

What is one of the greatest contributions made by dietary complex carbohydrate?

Back 30

Fiber

Front 31

Higher intakes of dietary fiber are associated with what?

Back 31

Lower incidence of heart disease & certain types of cancers.

Front 32

Fiber is what type of carbohydrate?

Back 32

Indigestible

Front 33

What are the 2 types of dietary fiber?

Back 33

Soluble

Insoluble

Front 34

Soluble fiber is

Back 34

Dissolved by water & forms a gel like substance in the digestive tract.

Front 35

What are the benefits of soluble fiber?

Back 35

Moderating blood glucose levels

Lowering cholesterol

Front 36

What are some good sources of soluble fiber?

Back 36

Oatmeal

Oats

Legumes (peas, beans, lentils)

Barley

Many uncooked fruits & vegetables (oranges, apples, carrots)

Hint 36

There are 4