1What can Personal Trainers do to analyze the client''s diet
They may administer a 3-day-long food log
2What are 3 types of Macronutrients
Protein
Carbohydrates
Fats
3What are 3 types of Micronutrients
Vitamins
Minerals
Water
4What do Macronutrients have in common
They all provide calories or energy for the body
5What makes up all 3 Macronutrients
Carbon
Hydrogen
Oxygen
6What is Metabolism
The chemical processes that occur within a living organism in order to maintain life
7What is the simplest form of Carbohydrates
Glucose
8What is the #1 preferred energy source
Carbohydrates
9TRUE or FALSE: Carbs can prevent muscle breakdown
TRUE
10TRUE or FALSE: Carbohydrates are required for the complete breakdown of fatty acids
True
11What is the stored form of Carbohydrates
Glycogen
12Where is Glycogen stored
Mostly stored in the muscle; however, it can be stored in the liver and plasma
13How many calories are in 1 gram of Carbohydrates
4 calories
14What is the recommended daily caloric intake for Carbs
45-65%
15What ends in "ose"
Simple Carbs
16How do Simple Carbs raise blood glucose levels
It quickly raises blood glucose levels
17How do Complex Carbs raise blood glucose levels
It slowly raises blood glucose levels for Longer Sustained Energy
18What is the Total Indigestible Carbohydrates amount recommended daily for most adults
25-40 grams
19What function does Insulin do
It pulls glucose into the working tissue to be used for energy
20Does Insulin increase blood glucose levels
No, it DECREASES blood glucose levels
21How does Glucogon work
It stimulates the release of Glycogen & it increases blood glucose levels
22What is the simplest form of Fats
Fatty Acids
23What is the difference in elements between Fats and Carbs
Fats have more hydrogens than Carbs
24What are Trans Fats
Unsaturated fats that have a hydrogen added to the
25How many calories are in 1 gram of fat
9 calories
26What is the role of Phospholipids
It forms the cell membrane
27Are Fats water soluble
No, they are insoluble
28How do Fats travel throughout the blood
They attach to a protein called Lipoprotein
29Where is Fat tissue stored
Stored in adipose tissue in the adipocyte cell
30What kind of fat protects vital organs
Visceral Fat
31What kind of fat provides thermal insulation
Subcutaneous Fat
32What are Simple Lipids
Saturated
Unsaturated
Trans Fats
33What is another name for Omega-3 Fatty Acids
Alpha-Linolenic Acid
34Whwere can Omega-3's be found
Egg Yolk, Cold Water Fish, Shellfish, etc.
35What is another name for Omega-6 Fatty Acids
Linolenic Acid
36Where can Omega-6's be found
Flaxseed, canola, Soybean, Green Leaves, etc.
37What do Lipoproteins do
Proteins that transport lipids in the blood
38What is another name for Lipoproteins
Cholesterol
39What are the different types of Lipoproteins
High Density Lipoproteins
Low Density Lipoproteins
Very Low Density Lipoproteins
40What is the difference between HDL’s and LDL’s
HDL’s help get rid of excess cholesterol in the body
LDL’s clog arteries
41What is Cholesterol
A type of waxy, fat like substance that is found in the cells of the body
42What is “Good” Cholesterol necessary for
Building healthy cells
Hormone production
Needed to make Vitamin D from sunlight
Helps make bile to aid digestion
43What is the recommended daily caloric intake for fats
20-30%
44At least ______ of daily fat intake should be ________
60%, unsaturated
45How many calories can 1 pound of fat fuel
3500 calories
46What is the daily caloric defecit you would need to do in order to lose 1 pound of fat a week
A 500 calorie defecit daily
47TRUE or FALSE: Carbs provide more ATP than Fat
False: Fat provides more ATP
48Like Carbs and Fats, Protein also contain Carbon, Hydrogen, and Oxygen. What else does it contain
Nitrogen which forms the amine group
49What is the simplest form of Protein
Amino Acids
50Does Protein store in the body
No, it is the only Macronutrient that doesnt store in the body
51What is the main function of Protein
Building tissue
52What does Protein compose
Enzymes
53How many calories is in 1 gram of protein
4 calories
54What is the recommended average Protein caloric intake
.83g/kg/day
55Vitamins and minerals are ___________ nutrients that are essential for life
Calorie free
56TRUE or FALSE: Vitamins are water and fat-soluble
TRUE
57Minerals must be available in their ________
Free form
58What are some characteristics of water
Regulates body temperature
Helps absorb and transport nutrients
Medium for biochemical reactions
59What is the goal of water intake
To maintain fluid balance, which is essential for overall health