MUST KNOW FACTS II Flashcards

1
Q

Alternating Body Composition:
Light: walking, golfing, sailing
Moderate: walking ≥ 3.5mph, cycling, tennis
Heavy: basketball, soccer, lifting

What are the estimated based numbers for male and female? (kcal/lb) or (kcal/kg)

A

MALE FEMALE
light: 17lbs (38kg) 16lbs (35kg)
moderate: 19lbs (41kg) 17lbs (37kg)
heavy: 23lbs (50kg) 20lbs (44kg)

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2
Q

When will you need to use the alternating body composition estimation scale?

A

When the cunningham equation cannont be used due to body fat % or LBM not being provided in the question.

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3
Q

After training, athletes should replenish with adequate food and fluids. They should consume:
_____ liters (______ ounces) for each pound of body weight lost, or
______ liter (___ ounces) for each kilogram of body weight lost

A

0.7 or 24oz pounds (lbs)
1.5 or 50 ounce kilograms (kg)

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4
Q

_____ kcals/per day or _______ kcals per/week increase needed to gain 1lb a week

A

500 or 3500 kcals

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5
Q

What is the Cunningham equation and when should it be used?

A

500+22(LBM Kg) – used when LBM or body fat % is provided

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6
Q

500+22(LMB kg) =

A

resting metabolic rate (RMR)

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7
Q

how many carbs do we need to consume:
4 hours before
2 hours before
1 hour before

A

1-4g carb/kg
1g carb/kg
0.5g carb/kg

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8
Q

How much protein 4 hours before competition?

A

10-17g of protein

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9
Q

Karvonen Formula:

A
  1. MaxHR - RHR = HR reserve
  2. HR reserve x Intensity
    • RHR = Target HR

Target Heart Rate = Resting Heart + (Intensity x Heart Rate Reserve)

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10
Q

How many carbs do you need 1 hour before a competition?

A

34g

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11
Q

carb loading recommendations:
3-4 days before
2 days before

A

8-10g/kg
10-12g/kg

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12
Q

resistance training can increase muscle sensitivity to amino acids for how many hours after exercise?

A

24-48 hours

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13
Q

daily fat intake range

A

25-35%

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14
Q

experts suggest 20-30g of ______ per meal, and meals should be every ____ hours

A

20-30g protein/meal
meals every 3-4 hours

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15
Q

breaking glycerol backbone off the fatty acid chains

A

lipolysis

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16
Q

breaking the fatty acid chains into acetyl CoA to go into the Kreb’s cycle

A

beta oxidation

17
Q

activity factor for sedentary lifestyle

A

1.2

18
Q

activity factor for lightly active (1-3 days/week)

A

1.375

19
Q

activity factor for moderately active (3-5 days/week)

A

1.725

20
Q

activity factor for very active (3-5 days/week)

A

1.725

21
Q

activity factor for extremely active (daily exercise)

A

1.9

22
Q

fluid recommendations for a 40 kg child

A

5 oz every 20 minutes

23
Q

fluid recommendations for a 60 kg child

A

9 oz every 20 minutes

24
Q

adults should follow an individualized hydration plan to achieve a urine specific gravity (USP) of <______

A

< 1.020

25
Q

sports drink fluid recommendation for adults during events lasting longer than 60 minutes

A

20-30 mEq sodium/L
2-5 mEq potassium/L
5-10% carbs

26
Q

post training fluid recommendations for an adult athlete that has < 12 hours before their next event

A

1.5L (50 oz) sports drink per kgbw LOST

27
Q

adjust volume no more than what percentage per week?

A

5-10%