Chapter 10 - Nurtitional Factors in Health and Performance

Question 317

Protein recommended intake for males and females per kg body weight:

Answer 317

0.8 g per kg body weight

Question 318

Daily protein recommendation percentage:

Answer 318

10-15%

Question 319

protein requirement of aerobic endurance athlete is Higher/Lower than other athlete: (___g/kg body weight)

Answer 319

higher; 1.4g/kg

Question 320

dietary recommendation of fiber for men and women respectively: (g/day)

Answer 320

38; 25

Question 321

daily percentage recommendation of carbs: in % and minimal grams # of carbs:

Answer 321

45-65 % ; 50 to 100g

Question 322

how much fluid per pound of body weight lost should be replaced post workout:

Answer 322

1 pint

Question 323

Daily calorie needs of light activity level in kcal per pounds for male and female:

Answer 323

17 kcal/pound - male 16 kcal/pound- female

Question 324

daily calories needs of moderate activity level in kcal/pound for men and women:

Answer 324

19kcal/ pound - male 17 kcal/ pound - female

Question 325

daily calorie needs in kg/pound of heavy activity male and female

Answer 325

23 kcal/pound- male 20 kcal/pound- female

Question 326

kcal increase per day in a week needed to support 1 pound of weight gain in average athlete

Answer 326

350-700 kcal above maintenance

Question 327

extra calories in kcal needed for every one pound of weight gain in athlete:

Answer 327

2500 kcal

Question 328

the maximal rate of fat loss per week in terms of body fat percentage possible is ______%.

Answer 328

1

Question 329

daily caloric deficit in kcal needed to lose the standard 1.1 to 2.2 pounds per week

Answer 329

500-1000 kcal.

Question 330

anorexia nervosa is characterized by ___________.

Answer 330

a self imposed starvation in an effort to achieve weight loss

Question 331

bulimia nervosa is characterized by _______________.

Answer 331

Consuming a ton of food and puking it up

Question 332

body mass index calc.

Answer 332

weight (kg)/height (meters)^ 2

Question 333

underweight BMI class

Answer 333

16-18

Question 334

normal BMI class

Answer 334

18-25

Question 335

overweight BMI class

Answer 335

25-29

Question 336

obese BMI class

Answer 336

30-39 (different levels)

Question 337

Which of the following proteins has an amino acid profile MOST similar to the body’s needs?

soy

egg

wheat

rice

Answer 337

egg

Question 338

Which of the following best explains the requirement for increased protein intake by athletes?

decreased protein oxidation during aerobic exercise

increased need for tissue repair

restriction of calories to lose weight

the quality of protein consumed.

Answer 338

increased need for tissue repair

Question 339

Which of the following has the greatest influence on an athletes dietary carb requirement?

current fat intake

body size and fat %

type, duration and freq of exercise

resting blood sugar levels

Answer 339

type, duration, and freq of exercise

Question 340

Which of the following best describes dietary fat consumption?

should be less that 15% of total kcal for healthy individuals

should never be higher than 40% of total kcal

its restriction can be harmful to health and performance

it is not an essential nutrient

Answer 340

restriction can be harmful to health and performance

Question 341

Which of the following is a characteristic of anorexia nervosa? normal body weight very low dietary fat intake preoccupation with food secretive eating

Answer 341

preoccupation with food

Question 342

When an eating disorder is suspected, the strength and conditioning professional should: monitor the athletes daily food intake require frequent weigh ins encourage further assessment by a specialist provide nutritional information.

Answer 342

encourage further assessment by a specialist.

Question 343

Which of the following is not an example of a complimentary protein? Peanut butter rice beans veggies

Answer 343

veggies

Question 344

When caloric intake goes down protein requirements go \_\_\_\_\_.

Answer 344

up

Question 345

Common protien intake % recommendation is __ to __ %.

Answer 345

10-15

Question 346

amount needed in protein for someone doing heavy resistance training in g/kg.

Answer 346

1.7

Question 347

Most general protein % recommendation in g/kg.

Answer 347

1.5-2 g

Question 348

The names of monosaccharides are \_\_\_\_\_\_\_, ________ and \_\_\_\_\_\_\_\_.

Answer 348

glucose, fructose and galactose

Question 349

The names of disccharides are \_\_\_\_\_\_, ________ and \_\_\_\_\_\_\_.

Answer 349

sucrose, lactose and maltose

Question 350

Polysaccharide examples are ______ , ______ and \_\_\_\_\_\_.

Answer 350

starch, fiber and glycogen

Question 351

about 2/3 of glycogen is stored in _______ and the remianing 1/3 is stored in \_\_\_\_\_\_\_\_\_.

Answer 351

muscles; the liver

Question 352

General carb % intake for a day is __ to __ %.

Answer 352

45 to 65%

Question 353

Aerobic endurance athletes need __ to __ g/kg of carbs daily.

Answer 353

8 to 10 g/kg

Question 354

Strength, sprint and skill athletes need around __ to __ g/kg carbs daily.

Answer 354

5 to 6 g/kg

Question 355

The fat soluable vitamins are _ \_ _ and \_.

Answer 355

A D E K

Question 356

Vitamin _ is important in growth and repair.

Answer 356

A

Question 357

Beta Carotene serves as an \_\_\_\_\_\_\_

Answer 357

antioxidant

Question 358

Vitamin _ aids in absorption of calcium

Answer 358

D

Question 359

Vitamin _ serves as an antioxidant

Answer 359

E

Question 360

Vitamin _ is needed for normal blood clotting and bone health.

Answer 360

K

Question 361

Vitamin _ makes iron available for hemoglobin.

Answer 361

C

Question 362

Thiamin is also known as \_\_\_

Answer 362

Vitamin B1

Question 363

Riboflavin is also known as \_\_\_\_\_\_\_\_\_.

Answer 363

vitamin B2

Question 364

Pyridoxine is also known as \_\_\_\_\_\_\_\_\_\_.

Answer 364

vitamin B6

Question 365

\_\_\_\_\_ _____ reduces risk of neural tube birth defects.

Answer 365

Folic acid

Question 366

Cobalamin is also known as \_\_\_\_\_\_\_\_\_.

Answer 366

Vitamin B12

Question 367

\_\_\_\_\_\_ assist in metabolism of fatty acids

Answer 367

Biotin

Question 368

Each lb of water lost during practice represents 1 ____ of fluid loss.

Answer 368

pint

Question 369

\_\_\_\_\_\_\_ is important for healthy bones and teeth.

Answer 369

calcium

Question 370

\_\_\_\_\_\_\_\_ works in accordance with calcium

Answer 370

phosphorus

Question 371

\_\_\_\_\_\_\_\_\_ activates around 100 enzymes and helps with metabolism.

Answer 371

magnesium

Question 372

\_\_\_\_\_\_\_\_\_ is needed for normal development of tissue

Answer 372

manganese

Question 373

\_\_\_\_\_\_\_\_ aids in glucose metabolism and may help regulate blood sugar levels.

Answer 373

Chromium

Question 374

carb loading should buffer glycogen stores _ to _ % above normal.

Answer 374

20 to 40%

Question 375

kcal per pound of body weight requirements for light athletes:

Answer 375

17 kcal/lb

Question 376

kcal per pound of body weight requirement in moderate activity athletes:

Answer 376

19 kcal/lb

Question 377

Kcal per pound of body weight in heavy training athletes:

Answer 377

23 kcal/lb body weight

Question 378

Performance decrements from dehydration among aerobic endurance athletes may begin to occur after the loss of what percentage of body mass? 1 3 5 7

Answer 378

3