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

Front 37

Insoluble fiber is

Back 37

Not able to absorb or dissolve in water. It passes through the digestive tract close to its original form.

Front 38

What are some of the benefits of insoluble fiber to intestinal health?

Back 38

Reduction in the risk/occurrence of :

Colorectal cancer

Hemorrhoids

Constipation

Hint 38

There are 3

Front 39

Where does most of insoluble fiber come from?

Back 39

The bran layers of cereal grains.

Front 40

What is the recommended intake of fiber per day?

Back 40

38 g

25 g for young women/men

Front 41

Additional benefits of fiber include :

Back 41

Back (Definition)

Front 42

What is vital for maximal sports performance?

Back 42

Carbohydrate availability.

Front 43

When performing high intensity, short duration activity (anaerobic), muscular demand for energy is

Back 43

Provided for & dependent on muscle glycogen.

Front 44

What percentage of energy need does muscle glycogen provide during endurance exercise aerobic performed at a moderate intensity (60% VO2 max)?

Back 44

~50% of energy needs.

Front 45

During high intensity aerobic exercise, muscle glycogen provides what percentage of energy need?

Back 45

It yields nearly all of the energy needs.

Front 46

As duration of activity increases, available glucose & glycogen ___, increasing the ___ as a fuel source.

Back 46

Diminish

Reliance on fat.

Front 47

If there is an appreciable increase in duration, there must also be a

Back 47

Decrease in intensity, decreasing the use of glycogen.

Hint 47

Glycogen

Front 48

If the workout contributes to a caloric deficit, the body will draw on

Back 48

It’s fat stores to make up for the deficit.

Front 49

Fat burns in a ___, maximal fat utilization cannot occur without ___ to continue Krebs cycle activity.

Back 49

Carbohydrate flame

Sufficient carbohydrate

Front 50

When an endurance athlete “hits the wall”, it is the result of

Back 50

Fatigue caused by severely lowered liver & muscle glycogen.

Front 51

What is the recommended amount of carbohydrates that should be included in your diet per day?

Back 51

Between 6 & 10 g/kg

Front 52

According to the Institute of medicine, the acceptable macronutrient distribution range for carbohydrate intake for an adult is what?

Back 52

45%-65% of total caloric intake.

Front 53

Complex carbohydrates (whole grains, fresh fruits& vegetables) should constitute how many of your calories? Why?

Back 53

The majority of your calories.

Because of their nutrient dense nature (providing B vitamins, iron, fiber).

Front 54

High-carbohydrate diet’s increase the use ___ as fuel, whereas a high-fat diet increases the use of ___ as fuel.

Back 54

Glycogen as fuel.

Fat as fuel.

Front 55

A high fat diet results in what? When is this a concern?

Back 55

A lower Glycogen synthesis.

When the individual is consuming a reduced energy diet.

Front 56

What type of diet will aid in performance in recovery for an endurance athlete?

Back 56

A carbohydrate-rich diet.

Front 57

Those on a high-fat diet Performing at a relatively low intensity (less than 70% VO2 max) will see ___. As the intensity of the exercise increases, performance of a high intensity exercise will be ___.

Back 57

Improvements

Impaired

Front 58

It is recommended that an individual consumer high carbohydrate diet meal how many hours before exercising? How long should they be exercising?

Back 58

2-4 hours

For more than an hour.

Hint 58

Allows time for appropriate gastric emptying before exercise.

Front 59

A mill replacement formula maybe used when? When is it the most helpful?

Back 59

Time constraints

For morning workouts (glycogen stores are lowered by as much as 80%)

Front 60

What should you do to avoid Gastrointestinal distress when eating closer to exercise sessions?

Back 60

Eat smaller meals closer to the exercise session.

Front 61

A carbohydrate intake of 1-4.5 g/kg between 1-4 hours before exercise does what?

Back 61

Improves performance by 15%.

Front 62

Carbohydrate loading, also called glycogen supercompensation, is a technique

Back 62

Used to increase muscle glycogen before and endurance event. (>90mins, Marathon run)

Hint 62



Front 63

Carbohydrate loading (glycogen supercompensation) does what to glycogen stores?

Back 63

Doubles muscle glycogen stores, increasing endurance potential.

Front 64

Sports beverages containing what percentage of carbohydrates are recommended for exercise lasting longer than 1 hour?

Back 64

6%-8% carbohydrates

Front 65

What percentage of macro nutrient calories should carbohydrates make up when someone is attempting fat loss or muscle game?

Back 65

The highest percentage.

Front 66

Glycogen loading schedule :

Back 66

Back (Definition)

Front 67

Is there any need for one to reduce carbohydrate percentage to lose fat?

Back 67

No.

Front 68

A diet that is centered around low glycemic index carbohydrates may be useful in the prevention of what?

Back 68

Obesity

Coronary artery disease

Breast cancer

Colon cancer

Hint 68

4 diseases

Front 69

The weight lost on a low-carbohydrate diet can be contributed to 2 factors, what are they?

Back 69

Low calorie intake

Lots of fat free mass (FFM)

Front 70

If an individual begins dropping carbohydrate rich foods from their diet, it is inevitable that

Back 70

Caloric intake will drop as well.

Hint 70

Calories

Front 71

For every gram of glucose taking out of glycogen, it brings with it

Back 71

2.7 g of water

Front 72

The loss of my muscle glycogen including water can be quite significant in the ___ of a low carbohydrate diet, adding to the ___ on the scale.

Back 72

First week

Pounds lost

Front 73

Long-term success in weight loss is associated with what?

Back 73

A realistic eating style, not one that severely limits/omits one of the macronutrients.

Front 74

How long is carbohydrate loading (glycogen supercompensation) program? How does it work?

Back 74

It’s a week long process.

Glycogen depletion - 4 days (Low carbohydrate diet ~10% of calories & exhaustive exercise)

Rest & high-carbohydrate diet - 3 days (~90% of calories).

Front 75

There is no change it is constant throughout the years.

Back 75

There is no change it is constant throughout the years.

Front 76

The data from NHANES III has shown an increase in what? What do these findings support?

Back 76

Total Energy intake.

The relationship of excessive energy intake leading to increased fat stores.

Front 77

What are the 2 primary variables responsible for the dramatic rise in obesity over the past 2 decades?

Back 77

An increased energy intake

A reduction in energy expenditure

Front 78

What percentage of the American population does not partake, on a daily basis, in 30 minutes of low to moderate physical activity?

Back 78

More than 75%

Front 79

Americas increasing problem of obesity is not a direct result of carbohydrate intake, but rather of

Back 79

Energy imbalance.

Front 80

1 g of carbohydrate yield 4 calories. Carbohydrates provide the body with :

Back 80

Back (Definition)

Front 81

The body needs carbohydrates because :

Back 81

Back (Definition)

Front 82

Recommended carbohydrate intake :

Back 82

Back (Definition)

Front 83

Lipids

Back 83

A group of compounds that includes triglycerides (fats & oils), phospholipids, & sterols.

Front 84

95%

Back 84

95%

Front 85

What are some of the drawbacks of carbohydrate loading (glycogen supercompensation)?

Back 85

Periods of hypoglycemia

Irritability

Increased susceptibility to injury

Difficulty in compliance

Hint 85

There are 4

Front 86

In the body, what percentage of stored lipids are also triglycerides?

Back 86

99%

Front 87

Structurally, what are triglycerides?

Back 87

3 fatty acids attached to a glycerol backbone.

Front 88

1 g of carbohydrate yield 4 calories. Carbohydrates provide the body with :

Back 88

Back (Definition)

Front 89

The body needs carbohydrates because :

Back 89

Back (Definition)

Front 90

Recommended carbohydrate intake :

Back 90

Back (Definition)

Front 91

If a fatty acid has more than one points of unsaturation what is it classified?

Back 91

A Polyunsaturated fatty acid.

Front 92

Poly unsaturated fats provide important

Back 92

Essential fatty acids (fats that cannot be manufactured by the body, essential for proper health and functioning).

Front 93

What are saturated fatty acids implicated as a risk factor for? Why?

Back 93

Heart disease

Because they raise bad cholesterol levels (low density lipoprotein‘s [LDL]).

Front 94

Unsaturated fats are associated with Increasing what? What do they decrease?

Back 94

Good cholesterol (high density lipoproteins [HDL])

The risk of heart disease.

Front 95

Glycogen loading schedule :

Back 95

Back (Definition)

Front 96

What do some athletes experience when attempting glycogen loading?

Back 96

Extreme gastrointestinal

Diarrhea

Hint 96

There are 2

Front 97

Why do many athletes complain that they feel heavy or sluggish when attempting glycogen loading?

Back 97

Because leg muscles become heavier with the addition of glycogen & water.

Front 98

What can you do during exercise to help supply glucose to working muscles where glycogen stores dwindling?

Back 98

Do carbohydrate feedings for exercise lasting more than 1 hour.

Front 99

Carbohydrate feedings helps to maintain what? What does it increase?

Back 99

Blood glucose levels

It increases time to exhaustion by 20-60 mins.

Front 100

It is recommended that endurance athletes consume how many grams of carbohydrates every hour?

Back 100

30-60 g of carbohydrates

Front 101

Sports beverages including potassium and sodium help to replace what? Carbohydrates provide what?

Back 101

Electrolytes

Energy

Front 102

Olive & canola oils

Back 102

Olive & canola oils

Front 103

What does vitamin D aid in?

Back 103

The absorption of calcium, making it available to body tissues (bones & teeth).

Front 104

That’s are involved in the following :

Back 104

Back (Definition)

Front 105

Digestion of dietary fat starts in the ___, moves to the ___, & is completed in the ___.

Back 105

Mouth

Stomach

Small intestine

Front 106

In the intestine, the fat interacts with the ___, to become emulsified so that the ___ can break down the triglycerides into ___.

Back 106

Bile

Pancreatic enzymes

2 fatty acids & monoglyceride.

Front 107

Absorption of these constituents (2 fatty acids & monoglyceride) occurs through what?

Back 107

The intestinal wall into the blood.

Front 108

In the intestinal wall, they are reassembled into ___ that are then released into the lymph in the form of a ___.

Back 108

Triglycerides

Lipoprotein called chylomicron.

Hint 108

Digestion, absorption, & utilization of dietary fats

Front 109

Chlyomicrons from the lymph move to where?

Back 109

The blood

Front 110

The triglyceride contents of chylomicron is removed by What action? What is released?

Back 110

The enzyme lipoprotein lipase (LPL).

Fatty acids, they are then taken up by the tissues.

Front 111

Throughout the day, triglycerides are constantly cycled

Back 111

In & out of tissues including muscles, organs, & adipose.

Front 112

Clients will eventually overeat unless they are satiated by what?

Back 112

The amount of calories necessary to allow that loss or energy balance.

Front 113

What can polyunsaturated fatty acids (omega-3 fatty acids) be found in?

Back 113

Coldwater fish (salmon)

Front 114

According to the Institute of medicine, what is the acceptable percentage of macronutrient distribution for fat intake for an adult?

Back 114

20%-35% of total caloric intake.

Front 115

How does the thermic effect of fat compare to other macronutrients?

Back 115

Fat has a lower thermic effect.

Front 116

The thermic effect of food (TEF) is

Back 116

The rise in metabolic rate that occurs after food is ingested.

Front 117

TEF typically amounts to what percentage of ingested calories?

Back 117

10%

Front 118

As fat percentage in the diet increases the amount of heat given off TEF, does what?

Back 118

The TEF decreases.

Front 119

As carbohydrate percentage in the diet increases, TRF does what?

Back 119

TEF increases.

Front 120

It is ___ to convert dietary fat to body-fat stores.

Back 120

Metabolically inexpensive.

Front 121

What percentage of the calories in fat are required to store it as fat?

Back 121

3%

Front 122

What percentage of the calories in carbohydrates does it take to convert to body fat?

Back 122

23%

Front 123

Dietary fats stimulate the release of what hormone? What does it do?

Back 123

Cholecystokinin (CKK)

It signals satiety.

Front 124

Monounsaturated fatty acids & Polyunsaturated fatty acids are considered to have favorable effects on what? They may play a role in the treatment and prevention of what?

Back 124

Blood lipid profiles

Heart disease, hypertension, arthritis, & cancer.

Front 125

What does fat slow? What does it assist?

Back 125

It slows the digestion of foods the nutrient content in the bloodstream)

It assist with blood sugar stabilization.

Front 126

The reduction of blood sugar fluctuations can contribute to what?

Back 126

Satiety.

Front 127

What do a tablespoon of oil & a large salad with nonfat dressing have in common?

Back 127

The same amount of calories.

Front 128

Because satiety is achieved by more than just caloric intake, this low volume, high calorie contribution of fat may not

Back 128

Satisfy other peripheral satiation (mechanisms chilling, swallowing, stomach distention), leading to over eating (hyperfagia).

Front 129

What is hyperphagia?

Back 129

Over eating

Front 130

Fat is digested & absorbed ___.

Back 130

Quite slowly

Front 131

Long chain triglycerides (LCT), which make up the majority of ___, must go through the process of ___ before they can be utilized.

Back 131

Dietary fatty acids (16-18 carbons

Digestion & absorption.

Front 132

Medium chain triglycerides MCT, are ___ absorbed.

Back 132

More rapidly.

Front 133

Medium chain triglycerides (MCT) do not require what?

Back 133

Incorporation into the chylomicrons for transport.

Front 134

How to medium chain triglycerides (MCT) get through the body? What do they provide?

Back 134

They enter the systematic circulation directly through the portal vein.

Providing readily available, concentrated source of energy.

Front 135

The triglyceride molecule :

Back 135

Back (Definition)

Front 136

Fatty Acids :

Back 136

Back (Definition)

Front 137

What are trans fatty acids?

Back 137

The result of Hydrogenation (adding hydrogen to unsaturated fatty acids making them harder at room temp to increase shelflife).

Front 138

Trans fatty acids have been shown to increase what? What do they decrease?

Back 138

I : Low-density lipoprotein’s (LDL) cholesterol

D : High-density lipoprotein’s (HDL) cholesterol

Hint 138

Similar to saturated fats

Front 139

What is the most concentrated source of energy in the diet?

Back 139

Lipids or fats

Front 140

1 g of fat yields approximately how many calories when oxidized?

Back 140

9 cal

Hint 140

More than 2X the calories per gram of carbohydrates or proteins.

Front 141

Fat access carriers for what vitamins?

Back 141

Fat soluble vitamins A, D, E, & K.

Front 142

Olive & canola oils

Back 142

Olive & canola oils

Front 143

What does vitamin D aid in?

Back 143

The absorption of calcium, making it available to body tissues (bones & teeth).

Front 144

That’s are involved in the following :

Back 144

Back (Definition)

Front 145

The triglyceride molecule :

Back 145

Back (Definition)

Front 146

Fatty Acids :

Back 146

Back (Definition)

Front 147

Absorption of these constituents (2 fatty acids & monoglyceride) occurs through what?

Back 147

The intestinal wall into the blood.

Front 148

In the intestinal wall, they are reassembled into ___ that are then released into the lymph in the form of a ___.

Back 148

Triglycerides

Lipoprotein called chylomicron.

Hint 148

Digestion, absorption, & utilization of dietary fats

Front 149

Chlyomicrons from the lymph move to where?

Back 149

The blood

Front 150

The triglyceride contents of chylomicron is removed by What action? What is released?

Back 150

The enzyme lipoprotein lipase (LPL).

Fatty acids, they are then taken up by the tissues.

Front 151

Throughout the day, triglycerides are constantly cycled

Back 151

In & out of tissues including muscles, organs, & adipose.

Front 152

Clients will eventually overeat unless they are satiated by what?

Back 152

The amount of calories necessary to allow that loss or energy balance.

Front 153

That’s are involved in the following :

Back 153

Back (Definition)

Front 154

According to the Institute of medicine, what is the acceptable percentage of macronutrient distribution for fat intake for an adult?

Back 154

20%-35% of total caloric intake.

Front 155

How does the thermic effect of fat compare to other macronutrients?

Back 155

Fat has a lower thermic effect.

Front 156

The thermic effect of food (TEF) is

Back 156

The rise in metabolic rate that occurs after food is ingested.

Front 157

TEF typically amounts to what percentage of ingested calories?

Back 157

10%

Front 158

As fat percentage in the diet increases the amount of heat given off TEF, does what?

Back 158

The TEF decreases.

Front 159

As carbohydrate percentage in the diet increases, TRF does what?

Back 159

TEF increases.

Front 160

It is ___ to convert dietary fat to body-fat stores.

Back 160

Metabolically inexpensive.

Front 161

What percentage of the calories in fat are required to store it as fat?

Back 161

3%

Front 162

What percentage of the calories in carbohydrates does it take to convert to body fat?

Back 162

23%

Front 163

Dietary fats stimulate the release of what hormone? What does it do?

Back 163

Cholecystokinin (CKK)

It signals satiety.

Front 164

Monounsaturated fatty acids & Polyunsaturated fatty acids are considered to have favorable effects on what? They may play a role in the treatment and prevention of what?

Back 164

Blood lipid profiles

Heart disease, hypertension, arthritis, & cancer.

Front 165

What does fat slow? What does it assist?

Back 165

It slows the digestion of foods the nutrient content in the bloodstream)

It assist with blood sugar stabilization.

Front 166

The reduction of blood sugar fluctuations can contribute to what?

Back 166

Satiety.

Front 167

What do a tablespoon of oil & a large salad with nonfat dressing have in common?

Back 167

The same amount of calories.

Front 168

Because satiety is achieved by more than just caloric intake, this low volume, high calorie contribution of fat may not

Back 168

Satisfy other peripheral satiation (mechanisms chilling, swallowing, stomach distention), leading to over eating (hyperfagia).

Front 169

What is hyperphagia?

Back 169

Over eating

Front 170

Fat is digested & absorbed ___.

Back 170

Quite slowly

Front 171

Long chain triglycerides (LCT), which make up the majority of ___, must go through the process of ___ before they can be utilized.

Back 171

Dietary fatty acids (16-18 carbons

Digestion & absorption.

Front 172

Medium chain triglycerides MCT, are ___ absorbed.

Back 172

More rapidly.

Front 173

Medium chain triglycerides (MCT) do not require what?

Back 173

Incorporation into the chylomicrons for transport.

Front 174

How to medium chain triglycerides (MCT) get through the body? What do they provide?

Back 174

They enter the systematic circulation directly through the portal vein.

Providing readily available, concentrated source of energy.

Front 175

The triglyceride molecule :

Back 175

Back (Definition)

Front 176

Fatty Acids :

Back 176

Back (Definition)

Front 177

What are trans fatty acids?

Back 177

The result of Hydrogenation (adding hydrogen to unsaturated fatty acids making them harder at room temp to increase shelflife).

Front 178

Trans fatty acids have been shown to increase what? What do they decrease?

Back 178

I : Low-density lipoprotein’s (LDL) cholesterol

D : High-density lipoprotein’s (HDL) cholesterol

Hint 178

Similar to saturated fats

Front 179

What is the most concentrated source of energy in the diet?

Back 179

Lipids or fats

Front 180

1 g of fat yields approximately how many calories when oxidized?

Back 180

9 cal

Hint 180

More than 2X the calories per gram of carbohydrates or proteins.

Front 181

Fat acts as carriers for what vitamins?

Back 181

Fat soluble vitamins A, D, E, & K.