Chapter 17

Question 1

Three things that determine daily calorie needs

Answer 1

Resting Metabolic Rate RMR 70%
Thermic Effect of Food TEF
Energy Expended during Exercise

Question 2

RMR

Answer 2

Sedentary ppl 70% daily energy expenditure

RMR = BW X 10; 6-10%

Question 3

TEF

Answer 3

6-10% daily energy expenditure

Question 4

Energy Expended during Exercise

Answer 4

RMR x 1.2-2.1; depends on level of activity

Question 5

Protein 
total number
essential
semi essential
Daily Recommended Allowance vs Strength vs Endurance

Answer 5

21
8
2 (arginine, histidine)
RDA = 0.8 g/kg/day
Strength = 1.2-1.7g/kg/day
Endurance = 1.2-1.4g/kg/day

Question 6

Carbs examples
Monosaccharide
Disaccharides
Polysaccharides

Answer 6

Mono - Glucrose, fructose
Disac - sucrose, lactose
Poly - Starch, Fiber

Question 7

How much carbs/day

Answer 7

6-10 g/kg/day
45-65% total daily calories
25-38 grams of fiber

Question 8

Lipids

Answer 8

20-35% daily calories

Question 9

Water

Answer 9

14 - 22 ounces 2 hrs prior to exercise
6-12 ounces every 15 - 20 min of intense activity
Post exercise - 16 - 22 ounces/pound of weight lost by sweating

Question 10

Calorie vs calorie

Answer 10

C - common unit of expression of energy equal to 1000 calories; the amount of heat energy
required to raise the temperature of one kilogram or liter of water by one degree Celsius.
vs.
c - amount of heat energy required to raise the temperature of one gram of water by one
degree Celsius

Question 11

A high protein diet is commonly associated with?

Answer 11

decrease in glycogen stores

Question 12

Effect of dehydration

Answer 12

elevated HR

Question 13

Within how many minutes should a client consume 1.5 g/kg of carbohydrates to maximize glycogen replenishment after exercise?

Answer 13

30 min