Ch. 6 Nutrition for Health and Fitness

Question 1

What is the recommended daily allowance (RDA)?

Answer 1

The intake of a nutrient that is adequate to meet the needs of most healthy people

Question 2

What is the estimated average requirement?

Answer 2

Adequate intake in 50% of an age- and sex-specific group. If level is between EAR and RDA, client consumes enough of the nutrient.

Question 3

What is the tolerable upper intake level?

Answer 3

Maximal intake that is unlikely to pose a risk of adverse health effects

Question 4

What is the Acceptable Macronutrient Distribution Range (AMDR)?

Answer 4

The % of calories that should come from carbs/fat/protein

Question 5

What does the NIH body weight planner predict?

Answer 5

That for every 10 calorie decrease in daily calorie intake, the average adult (overweight) will lose about 1 pound
Half the weight will be lost in one year and 95% will be lost in 3 years

Question 6

How many calories are in one g of carbs?

Answer 6

4

Question 7

How many calories are in one g of fat?

Answer 7

9

Question 8

How many calories are in one g of protein?

Answer 8

4

Question 9

What are the 2 main goals of a pre-exercise snack?

Answer 9

optimise glucose availability/glycogen stores and provide fuel for exercise performance

Question 10

On the day of an event, an athlete should eat ___ hours before the event

Answer 10

4-6

Question 11

Refueling should begin within ___ minutes after exercise

Answer 11

30

Question 12

Whole grains contain ___ grams of whole grain per one ounce equivalent

Answer 12

16

Question 13

What is the recommended amount of fluid intake pre exercise?

Answer 13

5-7 ml (12-17 oz) /kg bodyweight