Chapter 24: Programming-Putting It All Together Flashcards
What time frame is considered realistic for losing 10% of one’s body weight?
6 months
What is considered the Acceptable Macronutrient Distribution Range (AMDR) for dietary fat for adults?
20 to 35%
Peter, a 40-year-old business executive, needs to determine how many grams of protein to eat each day. He weighs 100 kg. His protein intake has been set at 1.6 g/kg. How much protein should he eat per day?
160 grams
What are the guidelines for carbohydrate intake for strength or power athletes?
5 to 6 g/kg/day
Based on the most recent evidence, what is the ideal range of protein consumption per meal to maximize muscle growth?
0.4 to 0.55 g/kg
What are carbohydrate guidelines for endurance athletes who partake in very-high-volume, endurance-based training such as athletes engaging in > 6 hours of training per day at 5-7 days per week?
About 12 g/kg/day
What is a major difference between the Mifflin St Jeor and Katch-McCardle equations?
The Katch-McArdle equation requires data about body composition, whereas Mifflin St Jeor does not.
A 1-kilogram reduction in body weight can reduce the relative risk of developing diabetes by what % according to some research?
16%
What percent of information that is told to a client is immediately forgotten?
40 to 80%
Based on the most recent evidence, what is the upper range of protein intake that maximizes muscle growth?
1.6 to 2.2 g/kg/day
What rate of body weight gain per month is considered a realistic rate of weight gain for advanced trainees looking to increase lean body mass?
0.25 to 0.5%
What activity factor adjustment should be made for people who engage in a moderate level of physical activity?
1.55
What activity factor adjustment should be made for people who are considered sedentary?
1.2
What is the division of a training program into smaller, progressive stages?
Periodization
Peter consumes a modest fat intake of 30% of total calories. Peter is sticking with a 2,500-calorie diet to help lose some weight. How many calories should he consume from fat each day?
750 calories
What minimum threshold of weight loss substantially reduces risk of many chronic diseases (e.g. diabetes and cardiovascular disease)?
10%
What is the evidence-based technique that the Nutrition Coach can use when discussing key findings to increase the client’s comprehension of new information, promote accurate retention of the key findings once the session has ended, and improve adherence to the recommended plan known as?
Teach-back method
What is a limitation of the Mifflin St Jeor equation for estimating resting metabolism?
It does not account for a person’s body composition.
Which equation includes measures of body composition for estimating resting metabolic rate?
Katch-McArdle
What range of weight gain is considered a realistic rate of weight gain per month for people trying to gain lean body mass (i.e. muscle tissue)?
0.5-1.0% of body weight
What are the three components that make up total daily energy expenditure?
Basal metabolic rate, thermic effect of activity, thermic effect of food
What is an appropriate range of carbohydrates for the general population and athletes who partake in low volume training or mostly skill-based training?
3 to 5 g/kg/day
What type of data is considered hard data?
Calorie intake
What is the most important aspect of data analysis?
It should be simple and focused on the most important aspects.
Which of the following accounts for the smallest percentage of total daily energy expenditure?
Thermic Effect Of Food
What do guidelines suggest as a protein intake target for endurance athletes?
1.2 to 1.6 g/kg/day
What range of weight gain is considered a realistic rate of weight gain per month for people trying to gain lean body mass (i.e. muscle tissue)?
0.5-1.0% of body weight
What should the fat target be set at for endurance athletes?
1 g/kg/day
What macronutrient is most affected by an individual’s training volume?
Carbohydrates
