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cscs prep > Chapter 10 - Nurtitional Factors in Health and Performance > Flashcards

Chapter 10 - Nurtitional Factors in Health and Performance Flashcards

317
Q

Protein recommended intake for males and females per kg body weight:

A

0.8 g per kg body weight

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318
Q

Daily protein recommendation percentage:

A

10-15%

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319
Q

protein requirement of aerobic endurance athlete is Higher/Lower than other athlete: (___g/kg body weight)

A

higher; 1.4g/kg

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320
Q

dietary recommendation of fiber for men and women respectively: (g/day)

A

38; 25

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321
Q

daily percentage recommendation of carbs: in % and minimal grams # of carbs:

A

45-65 % ; 50 to 100g

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322
Q

how much fluid per pound of body weight lost should be replaced post workout:

A

1 pint

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323
Q

Daily calorie needs of light activity level in kcal per pounds for male and female:

A

17 kcal/pound - male 16 kcal/pound- female

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324
Q

daily calories needs of moderate activity level in kcal/pound for men and women:

A

19kcal/ pound - male 17 kcal/ pound - female

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325
Q

daily calorie needs in kg/pound of heavy activity male and female

A

23 kcal/pound- male 20 kcal/pound- female

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326
Q

kcal increase per day in a week needed to support 1 pound of weight gain in average athlete

A

350-700 kcal above maintenance

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327
Q

extra calories in kcal needed for every one pound of weight gain in athlete:

A

2500 kcal

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328
Q

the maximal rate of fat loss per week in terms of body fat percentage possible is ______%.

A

1

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329
Q

daily caloric deficit in kcal needed to lose the standard 1.1 to 2.2 pounds per week

A

500-1000 kcal.

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330
Q

anorexia nervosa is characterized by ___________.

A

a self imposed starvation in an effort to achieve weight loss

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331
Q

bulimia nervosa is characterized by _______________.

A

Consuming a ton of food and puking it up

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332
Q

body mass index calc.

A

weight (kg)/height (meters)^ 2

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333
Q

underweight BMI class

A

16-18

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334
Q

normal BMI class

A

18-25

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335
Q

overweight BMI class

A

25-29

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336
Q

obese BMI class

A

30-39 (different levels)

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337
Q

Which of the following proteins has an amino acid profile MOST similar to the body’s needs?

soy

egg

wheat

rice

A

egg

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338
Q

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.

A

increased need for tissue repair

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339
Q

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

A

type, duration, and freq of exercise

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340
Q

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

A

restriction can be harmful to health and performance

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341
Q

Which of the following is a characteristic of anorexia nervosa?

normal body weight

very low dietary fat intake

preoccupation with food

secretive eating

A

preoccupation with food

342
Q

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.

A

encourage further assessment by a specialist.

343
Q

Which of the following is not an example of a complimentary protein?

Peanut butter

rice

beans

veggies

A

veggies

344
Q

When caloric intake goes down protein requirements go _____.

A

up

345
Q

Common protien intake % recommendation is __ to __ %.

A

10-15

346
Q

amount needed in protein for someone doing heavy resistance training in g/kg.

A

1.7

347
Q

Most general protein % recommendation in g/kg.

A

1.5-2 g

348
Q

The names of monosaccharides are _______, ________ and ________.

A

glucose, fructose and galactose

349
Q

The names of disccharides are ______, ________ and _______.

A

sucrose, lactose and maltose

350
Q

Polysaccharide examples are ______ , ______ and ______.

A

starch, fiber and glycogen

351
Q

about 2/3 of glycogen is stored in _______ and the remianing 1/3 is stored in _________.

A

muscles; the liver

352
Q

General carb % intake for a day is __ to __ %.

A

45 to 65%

353
Q

Aerobic endurance athletes need __ to __ g/kg of carbs daily.

A

8 to 10 g/kg

354
Q

Strength, sprint and skill athletes need around __ to __ g/kg carbs daily.

A

5 to 6 g/kg

355
Q

The fat soluable vitamins are _ _ _ and _.

A

A D E K

356
Q

Vitamin _ is important in growth and repair.

A

A

357
Q

Beta Carotene serves as an _______

A

antioxidant

358
Q

Vitamin _ aids in absorption of calcium

A

D

359
Q

Vitamin _ serves as an antioxidant

A

E

360
Q

Vitamin _ is needed for normal blood clotting and bone health.

A

K

361
Q

Vitamin _ makes iron available for hemoglobin.

A

C

362
Q

Thiamin is also known as ___

A

Vitamin B1

363
Q

Riboflavin is also known as _________.

A

vitamin B2

364
Q

Pyridoxine is also known as __________.

A

vitamin B6

365
Q

_____ _____ reduces risk of neural tube birth defects.

A

Folic acid

366
Q

Cobalamin is also known as _________.

A

Vitamin B12

367
Q

______ assist in metabolism of fatty acids

A

Biotin

368
Q

Each lb of water lost during practice represents 1 ____ of fluid loss.

A

pint

369
Q

_______ is important for healthy bones and teeth.

A

calcium

370
Q

________ works in accordance with calcium

A

phosphorus

371
Q

_________ activates around 100 enzymes and helps with metabolism.

A

magnesium

372
Q

_________ is needed for normal development of tissue

A

manganese

373
Q

________ aids in glucose metabolism and may help regulate blood sugar levels.

A

Chromium

374
Q

carb loading should buffer glycogen stores _ to _ % above normal.

A

20 to 40%

375
Q

kcal per pound of body weight requirements for light athletes:

A

17 kcal/lb

376
Q

kcal per pound of body weight requirement in moderate activity athletes:

A

19 kcal/lb

377
Q

Kcal per pound of body weight in heavy training athletes:

A

23 kcal/lb body weight

378
Q

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

A

3

cscs prep (24 decks)

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