Chapter 24: Programming: Putting It All Together Flashcards
Programming
The action or process of scheduling something.
Periodization
Division of a training program into smaller, progressive stages.
Interfering Effects
Effects that directly interfere with adaptations of specific training modalities.
Basal Metabolic Rate (BMR)
The rate at which the body uses energy while at rest to keep vital functions going, such as breathing and keeping warm.
Thermic Effect of Activity (TEA)
The energy expended during all forms of activity.
Thermic Effect of Food (TEF)
The amount of energy (calories) expended to digest and metabolize food.
Monitor
Observe and check the progress or quality of something over a period of time; keep under systematic review.
Evaluate
The assessment, as systematic and objective as possible, of a planned, ongoing, or completed program that covers its need, design, implementation, impact, efficiency, and sustainability, so as to incorporate lessons learned into the decision-making process about the program.
Teach-Back Method
The teach-back method measures understanding by asking clients to explain in their own words what they need to know or do regarding their nutrition, exercise, or health plan.
What does the Harris-Benedict, Mifflin-St. Jeor, Katch-McCardle and Cunningham equations measure?
Basal Metabolic Rate
Peter, a 40-year-old business executive, needs to determine how many grams of protein to eat each day. He weighs 100 kilograms (220 pounds). His protein intake has been set at 1.6 grams/kilogram. How much protein should he eat per day?
160 grams
Peter, the business executive, has already determined his calorie and protein intake. His next step is to determine how many calories of fat he should eat. His Nutrition Coach recommends a modest fat intake of 30% based on Peter’s food preferences. 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
Peter has already determined his total daily calories (2,500), protein (640 calories), and fat intake (750 calories). His next step is to determine how many calories from carbohydrates he should eat. Peter is sticking with a 2,500-calorie diet to help lose some weight. How many calories of carbohydrate should he consume?
1,110 calories
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 is a limitation of the Mifflin St Jeor equation for estimating resting metabolism?
It does not account for a person’s body composition.
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 is considered the Acceptable Macronutrient Distribution Range (AMDR) for dietary fat for adults?
20 to 35%
What type of data is considered hard data?
Calorie intake
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 should the fat target be set at for endurance athletes?
1 g/kg/day
What do guidelines suggest as a protein intake target for endurance athletes?
1.2 to 1.6 g/kg/day
A 1-kilogram reduction in body weight can reduce the relative risk of developing diabetes by what % according to some research?
16%
What are the three components that make up total daily energy expenditure?
Basal metabolic rate, thermic effect of activity, thermic effect of food
What are the guidelines for carbohydrate intake for strength or power athletes?
5 to 6 g/kg/day
What activity factor adjustment should be made for people who engage in a moderate level of physical activity?
1.55
Which equation includes measures of body composition for estimating resting metabolic rate?
Katch-McArdle
What percent of information that is told to a client is immediately forgotten?
40 to 80%
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%
