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Physique - Details

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204 questions

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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?

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?

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?

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?

Which vitamin is essential for the absorption of calcium and phosphorus in the intestine encouraging bone development and strengthens it?

Which vitamin serves as an intermediary in the electron chain making it an important component of oxidative phosphorylation?

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?

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)?

Which vitamin is stored in muscles and fats?

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

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