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level: Level 1 Nutrients & Hormones

Questions and Answers List

level questions: Level 1 Nutrients & Hormones

Question	Answer
Psychological stress drops testosterone levels, and increases what?	Cortisol
What is the mother of anabolic hormones?	Testosterone
What is the catabolic hormone?	Cortisol
What is the main hormone needed to build muscle?	Testosterone
What affect does high body fat have on testosterone?	Lowers levels
15 to 30 percent of calories from which macro nutrient can increase testosterone levels?	Fat
What hormone thrives when insulin levels are low?	Growth hormone
Testosterone levels are lowered by what type of carbohydrates?	Simple
A low fat diet combined with simple carbs have a disastrous affect on?	Growth hormone and testosterone
Cutting requires what types of carbs to release sugars slowly?	Complex low GI
What vitamin has been shown to increase testosterone levels?	Zinc
What supplements lower cortisol levels?	Fish oil
What vitamin lowers cortisol levels?	Magnesium
What foods enhance the metabolic rate ?	Iron rich and organic
If leptin levels fall your appetite?	Increases
High leptin levels lowers your?	Appetite
How to improve leptin levels?	Omega 3 fats
Insulin levels are lowered by consuming less	Sugary carbs
Decline in anabolic hormones, increased catabolic hormones, and insufficient calories can lead to what?	Atrophy
A healthy weight loss is between 1 or 2 pounds or 0.5 to 1 kg of body fat in what time frame?	1 week
15 percent fat 25 percent protein and 60 percent carbs are recommended?	Daily
A client training 4 to 5 times per week, how many calories per pound of body weight are needed to sustain energy levels at the gym?	12
Roughly how many calories per pound of body weight should be taken to drop body fats and enhance a leaner body mass?	8 to 10
Metabolism reduces and the body begins to accumulate fat when how many calories are consumed?	1000
What is the benefit of the little but frequent meal strategy?	Enhance metabolic rate
During the cutting stage reducing the number of calories and or including a fresh cheat diet with higher carb intake will help retune the body metabolism if the progress is showing signs of?	Slowing down
The starvation mechanism can be counteracted by calorie cycling between what type of calorie intake?	High and low
2.5grams of protein per kg body mass is normally consumed by physique athletes during what stage?	Cutting
The digestion of which macronutrient requires more energy?	Protein
How many portions of protein on you plate, the size of a deck of cards, is recommended to enhance weight loss?	2 to 3
High protein diets can suppress the appetite for fat consumption through the formation of what?	ketones
Keytones are produced by the liver from fatty acids during low food intake or the restriction of which macronutrient in diets?	carbohydrates
What types of fat can enhance metabolism by regulating secretions from the thyroid gland?	Oils and seeds
Lowering leptin levels can improve metabolic rate and reduce the potentials of what?	Fat storage
Leptin and insulin resistance is very common in people who are?	Overweight
Fats are needed as they help curtail hunger desires and improve?	Satiety
To shed the adequate amount of weight each daily portion of 1-2 servings of carbs should be compared to the size of a?	Clenched fist
How many portions of vegetables are required per day?	4 to 5
What is the portion size for 1 portion of vegetables?	Palm sized
How many portions of fruit per day is required?	2
What is the portion size for 1 portion of fruit?	Tennis ball
How many portions of grains and potatoes per day is required?	1 to 2
What is the portion size for 1 portion of grains or potatoes?	Clenched fist
How many portions of calcium rich foods are required per day?	2 to 4
What is the portion size for 1 portion of calcium rich foods?	200ml
How many portions of protein per day is required?	3
What is the portion size for 1 portion of protein?	Deck of cards
How many portions of healthy fats and oils are required per day?	1 to 2
What is the portion size for healthy fat oils?	1 tablespoon
What is the portion size for healthy fatty nuts?	6 small hand full
What plays a role in the activation of the enzyme synthase in situations where glucose is stored in the muscles and liver?	Insulin
In the liver, what primarily assists in stabilising blood sugar levels?	Glycogen
Insulin converts excess glycogen in to?	Fats
What hormone limits the likelihood of the body to burn fats?	Insulin
Muscle growth and improvement are enhanced by the up take of what?	Amino acids
Which process is instigated by insulin when the RNA translation mechanism is stimulated?	Protein synthesis
Constant fluctuations of excess or insufficient amounts of carbs over a long period of time can affect the body ability to release and utilise the?	Insulin
Fluctuations of carbs over long periods can cause?	Insulin resistance
How does the body provide energy when glucose is not supplied through the diet?	Gluconeogenesis
Fructose is a product of which foods?	Fruit and corn
The food processing industry uses what product to add to food as a sweetener and minimizes production cost?	Fructose
What is sucrose otherwise known as?	sugar
Isulin resistance can lead to what health issue?	Obesity
High consumption of fructose and sucrose causes a constant secretion of insulin due to which organ being placed under increased stress?	Pancreas
What medical term refers to an excess of glucose in the bloodstream?	Hyperglycemia
Hyperglycemia results in the conversion of excess blood sugars to which substance?	Glycoprotein
Excessive secretion of insulin in the blood can be a catalyst for which condition otherwise known as pre diabetic insulin resistance?	Hyperinsulinemia
Elevated fatty free acid levels increase production of glucose by the liver and reduces glucose uptake to where?	Muscles
Insulin resistance in the liver reduces the rate of what?	Glycogen synthesis
A reduced rate of glycogen synthesis slows down glucose production and rather than being stored in the liver, where is the glucose deposited?	Bloodstream
High sugar consumption results in excess calories being converted in to stored fats leading the rapid expansion of what?	Fatty cells
Expanding fatty cells are likely to become Insulin resistance forcing the body to rely on fat for fuel rather than glucose causing what affect?	Impaired glucose usage
The impaired ability of glucose to be absorbed by muscles lowers glycogen reserves, increases appetite worsened insulin resistance and increases what?	Fat deposits
Which nutrients are necessary for energy release, tissue building and metabolic regulation?	Vitamins
Which vitamins are fat soluble vitamins?	A D K E
Which vitamins are water soluble?	B C
Which vitamin plays an integral role in bone development and is crucial for bone growth and development?	A
Which vitamin is essential for the absorption of calcium and phosphorus in the intestine encouraging bone development and strengthens it?	D
Which vitamin serves as an intermediary in the electron chain making it an important component of oxidative phosphorylation?	K
Which B vitamin plays a key role in amino acid metabolism and is necessary for producing red blood cells which transports oxygen for oxidation?	B12
A deficiency in which vitamins impairs body performance?	B-complex
Which vitamin promotes iron absorption from the intestines?	C
Vitamin C plays a role in the metabolism of amino acids and synthesis hormones such as the anti-inflammatory corticoids and what other hormone?	Catecholamine
Which vitamin is essential for the formation and maintenance of collagen (a crucial protein found in connective tissues)?	C
Which vitamin is stored in muscles and fats?	E
The most important role of vitamin E is its action as a what?	Antioxidant
Supplementing vitamin E decreases what kind of damage due to exercise??	DNA
What is essential to consume for fat burning, preserving muscle mass, lowers blood viscosity aiding in nutrient delivery to the muscles?	Water
What should be reduced 2 days before competition due to intracellular and abdominal bloating?	Water intake
At what point of the day will CHO reserves be depleted, Reduced rate of fat mobilisation and muscles being in a mild catabolic state?	Morning
Which meal timing would you primarily consume high complex carbs, fast acting protein providing essential amino acids and essential fatty acids such as nuts and seeds?	Breakfast
Which meal timing should you consume a portion of low GI carbs and a portion of casein protein fat not included?	Mid-morning snack
In what time frame should you have breakfast after waking up?	30 mins
In what time frame should you have a mid-morning snack after breakfast?	2 hours
In what time frame should you have lunch after a mid-morning snack?	2-3 hours
Which meal timing should you consume a portion of protein such as fish or chicken. Along with a low GI complex carb and an addition of nuts if fish is not enjoyed?	Lunch
Which meal timing should you consume carb and protein such as a nutritional bar low in sugar and a casein protein shake due to the slow releasing amino acids?	Afternoon snack
In what time frame should you have an afternoon snack after lunch?	2 hours
In what time frame should you have dinner after lunch?	4 hours
Which meal timing should you consume high fibre carbs low in sugar, casein rich protein, and some essential fatty acids from oils or seeds?	Dinner
When should you enjoy an evening snack?	2 hours pre-sleep
Which meal timing should you consume low carbs, high protein and essential fatty acids to enable fat usage for energy and reduce the use of muscle glycogen?	Evening snack
What is the process called whereby biological cells generate new proteins?	Protein synthesis