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SCS > Nutrition Chap 5 > Flashcards

Nutrition Chap 5 Flashcards

1
Q

equation for RMR

A

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

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2
Q

what are the activity factors you use after determining RMR

A

-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

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3
Q

how much CHO is required for low intensity/skills?

A

3-5g/kg/day

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4
Q

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

A

5-7g/kg/day

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5
Q

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

A

6-10g/kg/day

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6
Q

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

A

8-12g/kg/day

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7
Q

for pre-event fueling before exercise over 60 minutes,

A

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

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8
Q

do you need refueling during exercise lasting less than 45 minutes

A

no

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9
Q

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

A

with CHO drinks and throughout at 6-7%

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10
Q

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

A

30-60g/hour, CHO drinks

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11
Q

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

A

up to 90 g/hour

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12
Q

glycogen resynthesis happens at ___% per hour

A

5

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13
Q

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

A

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

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14
Q

what is teh most important amino acid

A

leucine

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15
Q

when does protein synthesis peak after exercise

A

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

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16
Q

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

A

1.4-2.0

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17
Q

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

A

1.2-2.4

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18
Q

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

A

increase MPS and fat oxidation

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19
Q

what is the recommended dairy intake for protein daily?

A

3 ups low fat or FF

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20
Q

seafood reccomended value

A

8oz

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21
Q

meat/poultry/eggs recommended value

A

26oz/wk

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22
Q

what is the main food source for aerobic endurance

A

fats

23
Q

what are the fat soluble vitamins

A

ADEK

24
Q

what happens if you take in less than 20% fat

A

EAA deficient, vitamin deficient and decreased testosterone

25
Q

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

A

regular: 20-35%
athletes high trainig 50%

26
Q

what is the recc fat intake daily for weight loss

A

0.5-1.0 g/kg/day

27
Q

which is better, unsaturated or saturated

A

unsaturated is better for you

28
Q

what percent of total calories should saturated fat be

A

less than 10%

29
Q

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

A

LDL will decrease and risk CVD decreases

30
Q

what is a hydrogenized fat/transfat

A

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

31
Q

what are the major minerals

A

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

32
Q

how much of the major minerals do you need per day

A

over 100mg/day

33
Q

how many trace minerals do you need a day

A

<100mg/day

34
Q

what are trace minerals

A

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

35
Q

how much fluid do you lose a day without activity

A

2-3L/day

36
Q

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

A

60% urine, 15% sweat/skin

37
Q

what is the recommended intake of water per day

A

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

38
Q

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

A

16 oz, 2 hours

39
Q

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

A

5-10ml/kg BW

40
Q

during exercise, what is NATA statement on fluid replacement

A

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

41
Q

how do you hydrate after exercise

A

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

42
Q

who is higher at risk for hyperhydration

A

recreational athletes and women

43
Q

what are signs and sxs of hyperhydration

A

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

44
Q

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

A

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

45
Q

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

A

250-700 calories

46
Q

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

A

.7-1.0%/week

47
Q

how can you safely gain weight

A

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

48
Q

what kind of diet can help in seizure disorders, narcolepsy

A

keto

49
Q

what is ketosis:

A

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.

50
Q

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

A

no only good for those under 70% VO2Max

51
Q

what are the components of Female athlete triad

A

disordered eating, amenorrhea, osteoporosis

52
Q

females are usually deficient in what

A

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

53
Q

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

A

Mediterranean diet

54
Q

what kind of things help during inflammatory phase

A

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

SCS (26 decks)

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