Chapter 24: Programming-Putting It All Together

Question 1

What time frame is considered realistic for losing 10% of one’s body weight?

Answer 1

6 months

Question 2

What is considered the Acceptable Macronutrient Distribution Range (AMDR) for dietary fat for adults?

Answer 2

20 to 35%

Question 3

Peter, a 40-year-old business executive, needs to determine how many grams of protein to eat each day. He weighs 100 kg. His protein intake has been set at 1.6 g/kg. How much protein should he eat per day?

Answer 3

160 grams

Question 4

What are the guidelines for carbohydrate intake for strength or power athletes?

Answer 4

5 to 6 g/kg/day

Question 5

Based on the most recent evidence, what is the ideal range of protein consumption per meal to maximize muscle growth?

Answer 5

0.4 to 0.55 g/kg

Question 6

What are carbohydrate guidelines for endurance athletes who partake in very-high-volume, endurance-based training such as athletes engaging in > 6 hours of training per day at 5-7 days per week?

Answer 6

About 12 g/kg/day

Question 7

What is a major difference between the Mifflin St Jeor and Katch-McCardle equations?

Answer 7

The Katch-McArdle equation requires data about body composition, whereas Mifflin St Jeor does not.

Question 8

A 1-kilogram reduction in body weight can reduce the relative risk of developing diabetes by what % according to some research?

Answer 8

16%

Question 9

What percent of information that is told to a client is immediately forgotten?

Answer 9

40 to 80%

Question 10

Based on the most recent evidence, what is the upper range of protein intake that maximizes muscle growth?

Answer 10

1.6 to 2.2 g/kg/day

Question 11

What rate of body weight gain per month is considered a realistic rate of weight gain for advanced trainees looking to increase lean body mass?

Answer 11

0.25 to 0.5%

Question 12

What activity factor adjustment should be made for people who engage in a moderate level of physical activity?

Answer 12

1.55

Question 13

What activity factor adjustment should be made for people who are considered sedentary?

Answer 13

1.2

Question 14

What is the division of a training program into smaller, progressive stages?

Answer 14

Periodization

Question 15

Peter consumes a modest fat intake of 30% of total calories. Peter is sticking with a 2,500-calorie diet to help lose some weight. How many calories should he consume from fat each day?

Answer 15

750 calories

Question 16

What minimum threshold of weight loss substantially reduces risk of many chronic diseases (e.g. diabetes and cardiovascular disease)?

Answer 16

10%

Question 17

What is the evidence-based technique that the Nutrition Coach can use when discussing key findings to increase the client’s comprehension of new information, promote accurate retention of the key findings once the session has ended, and improve adherence to the recommended plan known as?

Answer 17

Teach-back method

Question 18

What is a limitation of the Mifflin St Jeor equation for estimating resting metabolism?

Answer 18

It does not account for a person’s body composition.

Question 19

Which equation includes measures of body composition for estimating resting metabolic rate?

Answer 19

Katch-McArdle

Question 20

What range of weight gain is considered a realistic rate of weight gain per month for people trying to gain lean body mass (i.e. muscle tissue)?

Answer 20

0.5-1.0% of body weight

Question 21

What are the three components that make up total daily energy expenditure?

Answer 21

Basal metabolic rate, thermic effect of activity, thermic effect of food

Question 22

What is an appropriate range of carbohydrates for the general population and athletes who partake in low volume training or mostly skill-based training?

Answer 22

3 to 5 g/kg/day

Question 23

What type of data is considered hard data?

Answer 23

Calorie intake

Question 24

What is the most important aspect of data analysis?

Answer 24

It should be simple and focused on the most important aspects.

Question 25

Which of the following accounts for the smallest percentage of total daily energy expenditure?

Answer 25

Thermic Effect Of Food

Question 26

What do guidelines suggest as a protein intake target for endurance athletes?

Answer 26

1.2 to 1.6 g/kg/day

Question 27

What range of weight gain is considered a realistic rate of weight gain per month for people trying to gain lean body mass (i.e. muscle tissue)?

Answer 27

0.5-1.0% of body weight

Question 28

What should the fat target be set at for endurance athletes?

Answer 28

1 g/kg/day

Question 29

What macronutrient is most affected by an individual’s training volume?

Answer 29

Carbohydrates