Nccpt Ch 3

Front 1

#s: Basal Metabolic Rate

Back 1

60-70% of body's energy supply

Front 2

#s: calories in carbs

Back 2

4

Front 3

#s: recommended % of carbs in diet

Back 3

ACSM: 58%

IM: 45-65%

Front 4

#s: RDA for carbs

Back 4

130 grams/day

Front 5

#s: blood glucose

Back 5

should be between 80-120 mg/dl

Front 6

#s: lipids energy

Back 6

9 calories

Front 7

#s: amount of fat in diet

Back 7

IM: 20-35%

Front 8

#s: cholesterol

Back 8

National Cholesterol Education Program recommend levels below 200 mg/dl; but normal are from 120-260

Front 9

#s: Total Cholesterol Ratio

Back 9

should always be below 5

Front 10

#s: % of diet that should be protein

Back 10

ACSM: 12%

IM: 10-35%

Author: not above 25%

Front 11

% of diet that should be protein

Back 11

ACSM: 12%

Institute of Med. : 10-35%

Author: no more than 25%

Front 12

#s: Amino Acids

Back 12

body needs 20 but produces 11, so need to consume 9.

Front 13

#s: Vitamin E supplement

Back 13

300-1200 IU

Front 14

#s: Essential Minerals

Back 14

26

Front 15

% breakdown of calories for protein, fat, carbs

Back 15

Protein: 12%

Fat: 30%

Carbs: 58

Front 16

inorganic substances

Back 16

non-carbon containing

Front 17

organic molecules contain...

Back 17

carbon

Front 18

organic substances that are the basis for our bodies

Back 18

1. sugars

2. organic acids (create lipids)

3. amino acids (create proteins)

Front 19

Nucleotides and Nucleic Acid

Back 19

Nucleotides are the basic structural unit of a nucleic acid, and transport ATP in cells.

Nucleic acids are DNA and RNA

Front 20

Polymerization

Back 20

the joining of single molecules into long chains

Front 21

Monomer

Back 21

individual molecular substance (sugars, amino acids, nucleotides)

Front 22

Metabolism

Back 22

The chemical and physiological process in the body that provides energy for the maintenance of life.

Front 23

Anabolism and Catabolism

Back 23

building up (anabolism) and breaking down (catabolism)of essential components that provide energy for our existence.

Function of Metabolism

Front 24

Basal Metabolic Rate (BMR)

Back 24

The amount of energy expended to support theongoing metabolic work of the body’s cells.

Typically 60-70% of the body's energy supply

Front 25

Carbohydrates

Back 25

primary source of fuel for the human diet

Front 26

Simple V. Complex carbohydrates

Back 26

simple carbohydrates are generally found in very sweet, processed foods.

complex ones are found in whole, unprocessed foods.

Front 27

Glycogen

Back 27

-Thestored energy substance produced by the polymerization (chaining) of glucosety ofh>.7

-Once complex carbs are broken down energy is stored as glycogen, mostly in muscles and liver.

-glycogen cannot be used to replace depletedblood sugar, since the tissue lacks a key enzyme.

Front 28

# of calories per 1 gram of carbs

Back 28

4

Front 29

#s: # of classes of lipoproteins

Back 29

5

Front 30

#s: Low Density Lipo Proteins

Back 30

should not get above 160 mg/dl

Front 31

#s: High Density Lipo Proteins

Back 31

should not get below 35 mg/dl

Front 32

#s: calories in protein

Back 32

4

Front 33

#s: RDA Calcium

Back 33

800 mg

Front 34

#s: grains

Back 34

at least 3 oz daily according to my plate

Front 35

#s: chromium

Back 35

200 ug/day

Front 36

#s: creatine

Back 36

20-30 g for 5-6 days

or

3 g for 4 weeks

Front 37

#s: obeisity

Back 37

men > 25%

women > 32%

Front 38

recommended amount of carbs/diet

Back 38

American College of Sports Medicine (ACSM): 58%

Institute of Medicine: 45-65%

Front 39

molecular makeup of carbohydrates

Back 39

C + H2O

Hydrated Carbon

Front 40

Types of Carbs

Back 40

1. Galactose

2. Fructose

3. Glucose

4. Starch

5. Sucrose

6. Lactose

7. Cellulose

Front 41

Most abundant sugar in the body

Back 41

Glucose

Front 42

Starch

Back 42

Most common carbs in the natural diet

Plant storage polysaccharide that is similar instructure to glycogen.

Considered complex carbohydrates because theyrequire prolonged enzymatic action to be broken down into simple sugars (glucose) for digestion.

Front 43

Sucrose

Back 43

disaccharide or double sugar (glucose–fructose), is abundant in “civilized” diets

Front 44

Cellulose

Back 44

plant structural polysaccharide that cannot be a food source of carbohydrates for humans, but does provide bulk for the motility of the intestinal contents.

Front 45

RDA for Carbs

Back 45

130 grams per day for adults and children. This is based on the average minimum amount of glucose used by the brain.

Front 46

Glycogenolysis

Back 46

the splitting of the glycogen polymer chain

Front 47

Glycogenesis

Back 47

converting glucose to glycogen

Front 48

Blood Glucostat

Back 48

converts excess incoming glucose into glycogen (glycogenesis) in times of plenty, and to reconvert glycogen to glucose (glycogenolysis) during periods of food restriction, thereby maintaining anadequate level of glucose in the bloodstream

Front 49

4 rules of maintaining healthy blood sugar levels

Back 49

-Should eat every 3-4 hours to maintain levelblood sugar, even if not hungry.

-Optimal blood glucose levels: 80-120 mg/dl

-Always eat a protein with a carb to preventbeing dumped into blood stream so immediately.

-Learn serving sizes.

Front 50

Glycemic Index

Back 50

number, 1-100, determines rate that thecarbohydrate is broken down into glucose.

Front 51

How to use GI foods for peak performance

Back 51

-Low-GI food before prolonged work outs can provide higher concentrations of plasma fuels and energy during workout.

-High GI when hitting wall during very intense workout

-High GI after very intense workout to refill cells in muscles (20 min after)

Front 52

lipids and the energy they provide

Back 52

lipids = fat

1 gram of fat = 9 calories to the body.

Front 53

healthy amounts of fat in diet

Back 53

Instituteof Medicine published the recommendation that 20- 35% of total caloric intake should be derived from fat

Front 54

Fat Soluble Vitamins

Back 54

-D: Fat aids in its absorption, making calciumavailable (bones and teeth)

-A: helps conversion of carotenes to A.

-E: is antioxidant, found in almonds, avocados,sunflower seeds, etc.

-K

Front 55

Benefits of Fat

Back 55

1. protect and hold into place organs

2. insulation

3. slows digestion by slowing stomach's secretion of hydrochloric acid.

Front 56

Types of Fatty Acids

Back 56

1. Saturated

2. Monosaturated

3. Polyunsaturated

4. Transfats

5. Cholesterol

6. Lipoproteins

Front 57

Saturated Fats

Back 57

-Synthesized in the body and thus are notessential to consume.

-Tend to cause a rise in plasma low-density lipoproteins (LDLs) and cholesterol.

-The types of fats that turn solid at room tempare the worst for body/cholesterol

Front 58

Monosaturated Fatty Acids

Back 58

-Almost solely derived from oleic acid, which canbe synthesized in the body, not needed in diet.

-Oleic acid can help reduce bad cholesterollevels, which makes it a good choice of fat.

Olive oil and cocoa

Front 59

Oleic Acid

Back 59

Found in Olive oil and cocoa.

Huge source of monosaturated Fatty Acids which can lower cholesterol.

Front 60

Polyunsaturated Fatty Acids

Back 60

-Cannot be synthesized by body, must eat.

-important for hormones and cell membranes, blood, nerves, tissue...

-liquid at room temperature. from seeds, nuts etc.

-linoleic and linolenic acid- from flax etc- can be carcinogenic in high doses, good from natural sources.

Front 61

Transformed/Trans Fats

Back 61

-Come from hydrogenation- unsaturated oils areconverted to a more solid form of fat.

-More dangerous to our bodies than saturated fats.

-over-consumption of trans-fatty acids that exceeds our body’s capacity to break them down, disease begins to manifest as our body attempts to use altered molecules for vital structures and functions.

Front 62

Cholesterol

Back 62

-Actually very good for us, if within healthy way.

-brain, nervous system, liver, and blood. Also sex and adrenal hormones, vitamin D, and bile salts, skin.

-not necessarily always linked to Arteriosclerosis

-The National Cholesterol Education Program has recommended that cholesterol levels remain below 200 mg/dl. However, normal cholesterol levels range from 120 to 260 mg/dl

Front 63

Arteriosclerosis and links

Back 63

Thickening or narrowing of artery wall

sometimes linked to cholesterol, but also just genetic often.

Front 64

Lipoproteins

Back 64

Carry Lipids between our intestines, liver, and body cells.

5 classes. as protein goes up, density goes up and size goes down.

Front 65

inorganic substances in all cells

Back 65

1. gaseous elements (O2 and CO2)

2. soluble salts (potassium and sodium)

3. insoluble salts (calcium)

4. water

Front 66

Low Density Lipo-Proteins (LDLs)

Back 66

-Contain the greatest amount of cholesterol and may be responsiblefor depositing cholesterol on the artery walls, hence their reputation as “bad”cholesterol.

-Levels of LDL cholesterol higher than 160mg/ dl are classified ashigh-risk LDL.

-Lowered throughdiet and exercise

Front 67

High Density Lipo-Proteins (HDL)

Back 67

-the smallest, containing the most proteins

-Responsible for removing cholesterol from the cells in the arteries and transporting it back to the liver for repackaging and removal from the body.

-Higher levels of HDL =less heart disease.

- “good”cholesterol.

HDL cholesterol below 35 mg/dl is considered a risk factor for coronary heart disease.

Front 68

Total Cholesterol Ratio

Back 68

HDL + LDL ÷ HDL = Total Cholesterol Ratio.

- total ratio should always be less than 5

- high fiber diet really helps regulate

Front 69

calories in 1 gram protein

Back 69

4

Front 70

Uses of protein

Back 70

1) Development of tissues and hormones

3) Regulation of water and acid

4)formation of milk duringlactation

5) blood clotting

Front 71

Protein as energy

Back 71

-not a form of energy if fat or carbs are present

-excess is stored as fat

-in emergency situations when no other energy present body will cannibalize itself and eat up muscle for fuel instead of fat because muscle is largest user of energy.

Front 72

Amino Acids

Back 72

body needs 20 but produces 11.

So need to consume 9 essential amino acids

Front 73

essential amino acids

Back 73

PVT MT HILL (Private Mount Hill)

1. Phenylalanine 2. Valine

3. Threonine 4. Methionine

5. Tryptophan 6. Histidine

7. Isoleucine 8. Leucine

9. Lysine

Front 74

Vitamins

Back 74

anorganic compound found naturally (from plant or animal) that is deemedessential to human health.

Front 75

Water soluble vitamins required in diet by FDA

Back 75

1. C (also key antioxidant)

2-7. B1, 2, 3, 5, 6, 12

8. Biotin

9. Folic Acid

Front 76

Fat soluble vitamins required in diet by FDA

Back 76

1. A (beta carotene, also anti oxidant)

2. D

3. E

4. K

Front 77

Enzymes

Back 77

Enzymes are responsible for all oxidationprocesses in the body (metabolism) and are a major factor in biochemicalprocesses such as growth, metabolism, cellular reproduction, and digestion.

Front 78

2 parts of enzymes

Back 78

Enzymes are made up of two parts:

1. protein molecule

2. coenzyme. This coenzyme is often a vitamin, or contains a vitamin, or it is a molecule made from a vitamin.

Front 79

water soluble v. fat soluble vitamins

Back 79

water soluble are depleted more readily because aren't stored in water.

Front 80

3 uses of Vitamin C

Back 80

- powerful antioxidant

- maintains collagen

- can reduce histamines

Front 81

link between vit. C and polipoproteins

Back 81

- humans and primates only animals cannot synthesize

- in ice age humans got scurvy from lack of vit c

- scurvy affects connective tissue, including arteries

- to slow down deterioration of arteries, bodies developed polipoproteins (adhesive repair agent) to thicken artery walls

- now it is a marker for arterosclerosis

Front 82

good vitamin c complex includes

Back 82

- non-acidic form:calcium ascorbate

-a fat soluble form: ascorbyl palmitate

-bioflavonoids, including quercetin,hesperidin, and rutin.

Front 83

Uses of B Complex Vitamins

Back 83

- converting carbs to glucose to produce energy

-metabolizing fats and proteins

Front 84

A good B complex vitamin will include

Back 84

All of them, as they are integrative:

-thiamin(B1)

-riboflavin (B2)

-niacin (B3)

-pantothenic acid (B5)

-pyridoxine (B6)

-cobalamin (B12)

-biotin

-folic acid

Front 85

Why B vitamins hurt most by industrialization of food supply

Back 85

- B found in wheat, esp. wheat germ

- oil goes rancid quickly

- was removed when mass produced

- producers have fortified, but questionable how much it helps.

Front 86

fat soluble vitamins

Back 86

must be ingested with fat

Front 87

Vitamin A

Back 87

more commonly being replaced bybeta-carotene (and mixed carotenoids) in quality vitamin supplements becausebeta-carotene is nontoxic in high doses, is a powerful antioxidant, and isconverted to vitamin A as needed to fulfill the body’s vitamin A requirement.

Front 88

Vitamin E

Back 88

one of most important to supplement

- cellular respiration of muscles

-reproductive organs (important to counteract estrogen, esp if woman taking pill or obese)

-saturates fat tissues

-antioxidant

Front 89

type to supplement Vit. E with

Back 89

300 -1200 IU

dry powder form

Front 90

Minerals

Back 90

Minerals are inorganic (non-living) nutrientsfound in the body and in food of organic and inorganic combination.

- 26 essential

Front 91

macrominerals

Back 91

-known to be essential and that are present in fairly large quantities in body tissues

-measured in milligrams (mg)

-(CPSCMS) calcium, phosphorus, sodium,chloride, magnesium, and sulphur.

Front 92

trace minerals

Back 92

-present in trace amounts in body tissues, usually measured in micrograms (μg).

-iron, copper, cobalt,manganese, zinc, iodine, molybdenum, selenium, chromium, and fluoride.

-boron,nickel, silicon, tin, and vanadium

Front 93

Calcium use

Back 93

- 99% in bones and teeth

- can aid sleep

-can buffer too much acid in stomach

Front 94

RDA calcium

Back 94

800 mg

Front 95

interferes with calcium absorption

Back 95

-excessive amounts of caffeine, protein, fat,oxalic acid (found in chocolate and spinach), and phytic acid (present in cereals and grains).

-lack of exercise

-excessive stress and excitement

-depression

-too-rapid flow of food through the intestinal tract.

Front 96

Good calcium supplement

Back 96

-capsule form,since powders dissolve too quickly.

-calcium aspartate and calcium citrate. These are chelated (when inorganic mineral is bound with organic amino acid) for optimal absorption, since our bodies only absorb minerals in their organic, “chelated” state.

-very important to take calcium with adequate food intake to get magnesium and phosphorus, which are prevalent in the natural food supply.

Front 97

Potassium

Back 97

-plays a major role in many of the most important functions

-production of energy

-muscle/ heart contraction

-synthesis of protein

-nerve tranquilization

-kidney function.

-usually enough in diet

Front 98

Iron

Back 98

-Leading nutrient deficiency in humans.

-oxygen and electron transport

-hemoglobin(red blood cell) production

-resistance to damage

-growth in children

-Deficiency: pale skin color, dark circles under the eyes, fatigue, difficulty breathing, lack of oxygen.

-When acclimating to high altitudes, iron supplementation is helpful.

Front 99

best iron supplement

Back 99

ferrousglycinate is optimal for absorption without side effects (constipation)

Front 100

Copper

Back 100

-pigment melanin in the skin

-myelin sheath on nerves.

-synthesis of phospholipids

-formation of hemoglobin in the blood.

Front 101

Zinc

Back 101

-Key in over 200 enzymes.

-healing, growth, metabolism, and rejuvenation of immune system cells.

Zinc is a precursor to a key antioxidant enzyme,superoxide dismutase (SOD). Too much zinc without a balance of copper can cause a SOD deficiency, since SOD requires copper

-prostate.

Front 102

Manganese

Back 102

- metabolism

-nervous system

-thyroxine hormone for thyroid

-sex hormones.

-antioxidant to help prevent cancer and heart disease.

Front 103

Selenium

Back 103

-a precursor to a key antioxidant enzyme

-proper thyroid function

Front 104

Chromium

Back 104

-Without this trace mineral, our bodies cannot remove sugar from the blood for cellular nourishment, which inevitably leads to diabetes, cardiovascular disease, and high blood pressure.

Front 105

Molybdenum

Back 105

Thisis essential in the prevention of toxin buildup

Front 106

Iodine

Back 106

Thyroid hormones

Front 107

boron

Back 107

prevention of calcium loss from bones

Front 108

My plate

Back 108

replaced food pyramid

- focuses on portion control and eating whole foods

Front 109

Grains

Back 109

- make sure half are whole grains

-at least 3 oz daily whole grains

Front 110

Vegetables

Back 110

- vary them

-eat more dark green

Front 111

Fruits

Back 111

- vary them

-low gi focus

-avoid canned or sugary juices

Front 112

milk

Back 112

eat spinach and almonds with calcium

stay away from fat free or low fat

Front 113

meat and beans

Back 113

-Go lean with protein!

-Choose low-fat or lean meats and poultry

-Bake it, broil it, or grill it.

-Vary your protein routine.

-Choose more fish, beans, peas, nuts, and seeds.

Front 114

steps of client diet assessment

Back 114

1. diet history

2. weight

3. body fat %

4. calculate weight of stored body fat

5. calculate LBM

6. calculate body fat % weight loss goal

Front 115

multipliers for body fat % weight loss goal

Back 115

average effort: 1 hr/day; 4 days/week; 50% MHR (X0.85)

above average: 1hr/day; 5 days/week; 60% MHR (X0.8)

intense: 1hr/day; 6 days/week; 70% MHR (X0.75)

multiplier X body fat % = % of body fat will be lost in 12 weeks

Front 116

Determining Daily Caloric Requirements

Back 116

1. Determine Resting Metabolic Requirements (RMR)

2. Determine lifestyle multiplyer

3. Add it up

4. determine quantities of fat, protein, carbs

Front 117

determining RMRs

Back 117

for every pound of LBM multiply by 13 (men) or 12 (women)

or

men: 0.1XkgX24

women: .9XkgX24

Front 118

lifestyle multipliers

Back 118

low: 1.2

high: 1.6

Front 119

calories per pound of fat

Back 119

3,500 (or 500/day)

Front 120

determining calories needed/day

Back 120

1. LBM X 12/13 = RMR

2. RMR X lifestyle factor = calories

3. subtract 1/2 of calories burned in workout

4. +/- 500 calories for 1 lb / week

Front 121

meals per day suggested

Back 121

4-6

Front 122

suggestions for vegetarians

Back 122

- make sure getting complete proteins

- maybe supplement with b12 and iron (women)

-try protein powder

Front 123

chromium as supplement

Back 123

deficiency could inhibit building of muscles

200 (ug)

Front 124

Creatine as supplement

Back 124

- has been found to enhace by increasing ATP production

- not clear yet how much of growth is water

-not sure if inhibits body's production of creatine in long term

-negated by caffeine

-stress on kidneys and liver

-20-30 g for 5-6 days or 3 g for 4 weeks

Front 125

caffeine as supplement

Back 125

stimulate adrenals and circulates fatty acids for fuel

Front 126

amino acids as supplements

Back 126

branch chain aminos can be used for muscle repair before and after workout, but might off set other aminos.

Front 127

obesity

Back 127

men: >25%

women: >32%