Chapter 10 - Nurtitional Factors in Health and Performance Flashcards
Protein recommended intake for males and females per kg body weight:
0.8 g per kg body weight
Daily protein recommendation percentage:
10-15%
protein requirement of aerobic endurance athlete is Higher/Lower than other athlete: (___g/kg body weight)
higher; 1.4g/kg
dietary recommendation of fiber for men and women respectively: (g/day)
38; 25
daily percentage recommendation of carbs: in % and minimal grams # of carbs:
45-65 % ; 50 to 100g
how much fluid per pound of body weight lost should be replaced post workout:
1 pint
Daily calorie needs of light activity level in kcal per pounds for male and female:
17 kcal/pound - male 16 kcal/pound- female
daily calories needs of moderate activity level in kcal/pound for men and women:
19kcal/ pound - male 17 kcal/ pound - female
daily calorie needs in kg/pound of heavy activity male and female
23 kcal/pound- male 20 kcal/pound- female
kcal increase per day in a week needed to support 1 pound of weight gain in average athlete
350-700 kcal above maintenance
extra calories in kcal needed for every one pound of weight gain in athlete:
2500 kcal
the maximal rate of fat loss per week in terms of body fat percentage possible is ______%.
1
daily caloric deficit in kcal needed to lose the standard 1.1 to 2.2 pounds per week
500-1000 kcal.
anorexia nervosa is characterized by ___________.
a self imposed starvation in an effort to achieve weight loss
bulimia nervosa is characterized by _______________.
Consuming a ton of food and puking it up
body mass index calc.
weight (kg)/height (meters)^ 2
underweight BMI class
16-18
normal BMI class
18-25
overweight BMI class
25-29
obese BMI class
30-39 (different levels)
Which of the following proteins has an amino acid profile MOST similar to the body’s needs?
soy
egg
wheat
rice
egg
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.
increased need for tissue repair
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
type, duration, and freq of exercise
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
restriction can be harmful to health and performance
Which of the following is a characteristic of anorexia nervosa?
normal body weight
very low dietary fat intake
preoccupation with food
secretive eating
preoccupation with food
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.
encourage further assessment by a specialist.
Which of the following is not an example of a complimentary protein?
Peanut butter
rice
beans
veggies
veggies
When caloric intake goes down protein requirements go _____.
up
Common protien intake % recommendation is __ to __ %.
10-15
amount needed in protein for someone doing heavy resistance training in g/kg.
1.7
Most general protein % recommendation in g/kg.
1.5-2 g
The names of monosaccharides are _______, ________ and ________.
glucose, fructose and galactose
The names of disccharides are ______, ________ and _______.
sucrose, lactose and maltose
Polysaccharide examples are ______ , ______ and ______.
starch, fiber and glycogen
about 2/3 of glycogen is stored in _______ and the remianing 1/3 is stored in _________.
muscles; the liver
General carb % intake for a day is __ to __ %.
45 to 65%
Aerobic endurance athletes need __ to __ g/kg of carbs daily.
8 to 10 g/kg
Strength, sprint and skill athletes need around __ to __ g/kg carbs daily.
5 to 6 g/kg
The fat soluable vitamins are _ _ _ and _.
A D E K
Vitamin _ is important in growth and repair.
A
Beta Carotene serves as an _______
antioxidant
Vitamin _ aids in absorption of calcium
D
Vitamin _ serves as an antioxidant
E
Vitamin _ is needed for normal blood clotting and bone health.
K
Vitamin _ makes iron available for hemoglobin.
C
Thiamin is also known as ___
Vitamin B1
Riboflavin is also known as _________.
vitamin B2
Pyridoxine is also known as __________.
vitamin B6
_____ _____ reduces risk of neural tube birth defects.
Folic acid
Cobalamin is also known as _________.
Vitamin B12
______ assist in metabolism of fatty acids
Biotin
Each lb of water lost during practice represents 1 ____ of fluid loss.
pint
_______ is important for healthy bones and teeth.
calcium
________ works in accordance with calcium
phosphorus
_________ activates around 100 enzymes and helps with metabolism.
magnesium
_________ is needed for normal development of tissue
manganese
________ aids in glucose metabolism and may help regulate blood sugar levels.
Chromium
carb loading should buffer glycogen stores _ to _ % above normal.
20 to 40%
kcal per pound of body weight requirements for light athletes:
17 kcal/lb
kcal per pound of body weight requirement in moderate activity athletes:
19 kcal/lb
Kcal per pound of body weight in heavy training athletes:
23 kcal/lb body weight
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
3
