Nutrition Chap 5

Question 1

equation for RMR

Answer 1

Males: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5

Female: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161

Question 2

what are the activity factors you use after determining RMR

Answer 2

-sedentary/seated work: 1-1.39
-low activity/seated with periodic movement and 30-60 min moderate activity: 1.4-1.59
-standing work/active: 60 min mod activity: 1.6-1.89
-very active/60 min vigorous activity/120 min mod activity: 1.9-2.5

Question 3

how much CHO is required for low intensity/skills?

Answer 3

3-5g/kg/day

Question 4

how much CHO is required for moderate exercise ~1hour/day

Answer 4

5-7g/kg/day

Question 5

endurance (1-3 hours mod/high per day)
CHO rec amount

Answer 5

6-10g/kg/day

Question 6

extreme 4-5 hours, mod to high
CHO rec amount

Answer 6

8-12g/kg/day

Question 7

for pre-event fueling before exercise over 60 minutes,

Answer 7

1-4 hours prior to event, need 1-4 g/kg

Question 8

do you need refueling during exercise lasting less than 45 minutes

Answer 8

no

Question 9

during sustained high energy activity, (45-75 min) how do you refuel

Answer 9

with CHO drinks and throughout at 6-7%

Question 10

during endurance activities, 1-2.5 hours, how do you refuel?

Answer 10

30-60g/hour, CHO drinks

Question 11

ultra endurance, over 2.5-3 hours, how do you refuel?

Answer 11

up to 90 g/hour

Question 12

glycogen resynthesis happens at ___% per hour

Answer 12

5

Question 13

how many cups of fruit per day? veggies? dairy? whole grains?

Answer 13

50% whole grains, 2 cups fruit, starchy veggies and 3 cups dairy (low fat or fat free)

Question 14

what is teh most important amino acid

Answer 14

leucine

Question 15

when does protein synthesis peak after exercise

Answer 15

3 hours, but happens up to 24-72 hours post exercise

Question 16

how many g/kg/day do athletes need for power and endurance
Protein?

Answer 16

1.4-2.0

Question 17

hos many g/kg/day do you need for fat loss and reduced energy needs

Answer 17

1.2-2.4

Question 18

what happens if you take _____ g of protein before you sleep (30 min prior)

Answer 18

increase MPS and fat oxidation

Question 19

what is the recommended dairy intake for protein daily?

Answer 19

3 ups low fat or FF

Question 20

seafood reccomended value

Answer 20

8oz

Question 21

meat/poultry/eggs recommended value

Answer 21

26oz/wk

Question 22

what is the main food source for aerobic endurance

Answer 22

fats

Question 23

what are the fat soluble vitamins

Answer 23

ADEK

Question 24

what happens if you take in less than 20% fat

Answer 24

EAA deficient, vitamin deficient and decreased testosterone

Question 25

what percentage of total energy intake should fats be for regular population and athletic population

Answer 25

regular: 20-35% athletes high trainig 50%

Question 26

what is the recc fat intake daily for weight loss

Answer 26

0.5-1.0 g/kg/day

Question 27

which is better, unsaturated or saturated

Answer 27

unsaturated is better for you

Question 28

what percent of total calories should saturated fat be

Answer 28

less than 10%

Question 29

what things can be decreased by replacing saturated fats with mono/poly unsaturated fats

Answer 29

LDL will decrease and risk CVD decreases

Question 30

what is a hydrogenized fat/transfat

Answer 30

a solid, has a longer shelf life, but not good for you transfat inc LDL and CVD risk

Question 31

what are the major minerals

Answer 31

Ca, Phosphorus, Mg, Na, Cl, K, sulfer

Question 32

how much of the major minerals do you need per day

Answer 32

over 100mg/day

Question 33

how many trace minerals do you need a day

Answer 33

<100mg/day

Question 34

what are trace minerals

Answer 34

Fe, Zn, chromium, fluoride, copper, manganese, iodine, molybdenum, selenium

Question 35

how much fluid do you lose a day without activity

Answer 35

2-3L/day

Question 36

how much fluid is lost in urine and how much is lost in sweat

Answer 36

60% urine, 15% sweat/skin

Question 37

what is the recommended intake of water per day

Answer 37

over age 19, 2.7L/day, women, 2.2L/day

Question 38

NATA says you need to intake ____ oz of water ____ hours prior to exercise

Answer 38

16 oz, 2 hours

Question 39

nutrition and diuretic board recommends what kind of fluid prior to activity

Answer 39

5-10ml/kg BW

Question 40

during exercise, what is NATA statement on fluid replacement

Answer 40

5-10oz every 15-20 min or 20-40 oz/hour

Question 41

how do you hydrate after exercise

Answer 41

1.25-1.5L fluid/kg BW lost for 24 hours

Question 42

who is higher at risk for hyperhydration

Answer 42

recreational athletes and women

Question 43

what are signs and sxs of hyperhydration

Answer 43

bloating, puffiness, weight gain, N/V, confusion, delirium, LOC can be fatal.

Question 44

what drinks will you use for exercise less than 1 hour, vs. over 90 min

Answer 44

less than an hour, water, over 90 min, sports drink, 6-7% solution, 14-16g/8oz water

Question 45

what is the recommended calorie deficit per day for slow weight loss

Answer 45

250-700 calories

Question 46

fat free mass and performance maintanence is preserved when fat loss is less than

Answer 46

.7-1.0%/week

Question 47

how can you safely gain weight

Answer 47

500 calories more a day. CHO 3-4g/kg BW and pro 1.8-2.7 g/kg/BW

Question 48

what kind of diet can help in seizure disorders, narcolepsy

Answer 48

keto

Question 49

what is ketosis:

Answer 49

non-esterified fatty acids, which oxide and become ketone bodies in the liver, then go into mitochondria and turn into Acetyl-CoA and are energy in the TCA cycle.

Question 50

is keto diet good for those who exercise at high intensities,

Answer 50

no only good for those under 70% VO2Max

Question 51

what are the components of Female athlete triad

Answer 51

disordered eating, amenorrhea, osteoporosis

Question 52

females are usually deficient in what

Answer 52

Ca, Fe, Zn, Vit D and B and Mg.

Question 53

what is a good diet for the first phase of healing, inflammatory phase

Answer 53

Mediterranean diet

Question 54

what kind of things help during inflammatory phase

Answer 54

-high fiber -low sugar -increased flavonoid food (beans, tea, grapes, coco, apple, onions, soy) -Mg (bran, fish, spinach, almond, lima beans) -turmeric.