NASM CH 15

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Author:
tjtolman
ID:
166908
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NASM CH 15
Updated:
2012-08-22 14:43:07
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nasm
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NASM Chapter 15
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  1. nutrition
    sum of the processes by which an animal or plant takes in and uses food substances.
  2. protein
    • amino acid linked by peptide bonds
    • -build and repair body tissues and structures
    • -synthesis of hormones, enzymes and other regulatory peptides.
    • -used as energy if calories or carbs are insufficient
    • -uses 20 amino acids to build
  3. essential / non essential amino acids
    • essential - cant be manufactured in body *from food (8)
    • non essential - body is able to manufacture
  4. 3 fates of amino acids
    • protein synthesis (building repairing)
    • immediate energy
    • potential energy (fat storage)
  5. complete protein
    food supllies all of essential amino acids in appropriate ratios
  6. protein recommendations
    • min:
    • bodybuilder 1 g/kg
    • athlete 1g/kg
    • endurance 1.4g/kg

    • adaptation
    • bodybuilder 1.6-2 g/kg
    • athlete 1.2-1.8 g/kg
    • endurance 1.6-2 g/kg
  7. properties of protein
    • 1 g of protein = 4 calories
    • .8 g/kg
    • 1 to 2 g/kg recommended among atheltes
    • 15 to 30% of total caloric intake
    • made of 20 amino acids
  8. biological value:
    • measure of how well a protein satifies the body's essential amino acid needs
    • -higher score, more closely related to the needs of the human body.
  9. carbohydrates:
    • neutral compounds of carbon, hydrogen and oxygen
    • -sugars(simple), starches(complex), celluloses
    • make up a large portion of animal foods

    • source of energy
    • regulate digestion and utilization of protein and fat
  10. monosaccharide
    • single sugar unit
    • startches - plants
    • glycogen - storage in  animals

    glucose, fructose, galactose
  11. disaccharides
    • two sugar units
    • sucrose (sugar)
    • lactose
    • maltose
  12. glycemic index (GI)
    • rate at which ingested carbs raises blood sugar, releases insulin
    • -lower: good source of complex carbs, high overall nutrional value.
  13. recommendations for carbs
    6 to 10 g/kg or 60% of caloric intake
  14. properties of carbs
    • 1 g of carbs = 4 calories
    • daily diet - 25g of fiber
    • 50-70% of total caloric intake
  15. lipids
    • group of compounds that includes triglycerides (fats, oils) phopholipids and sterols.
    • -95% are fats and oils in food
    • -99% of stored lipids are triglycerides
  16. fatty acids
    • saturated- risk factor for heart disease, raise bad cholestrol levels (LDL)
    • unsaturated- increases in good cholestrol and decreased heart risk (HDL)
  17. function of lipids:
    • most concentrated source of energy
    • 1 g = 9 calories
    • 10-30% of calories from fat
    • -lower thermic effect (TEF) is metabolic rate that occurs after food is ingested.
    • -slow to digest
    • -insoluble in water
  18. water:
    • consume 96 ounces (3 quarts) (12cups) /day
    • -increase additional 8oz for every 25lbs over ideal weight
    • 60% of human body by weight
    • 16oz , 2 hours before exercise
    • 20-40oz for every hour of exercise
    • -if workout exceeds 60min use drink containing 8%carbs
    • -20oz of fluid for every pound of body weigth lost after exercise

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