Chapter 24: Programming: Putting It All Together

Question 1

Programming

Answer 1

The action or process of scheduling something.

Question 2

Periodization

Answer 2

Division of a training program into smaller, progressive stages.

Question 3

Interfering Effects

Answer 3

Effects that directly interfere with adaptations of specific training modalities.

Question 4

Basal Metabolic Rate (BMR)

Answer 4

The rate at which the body uses energy while at rest to keep vital functions going, such as breathing and keeping warm.

Question 5

Thermic Effect of Activity (TEA)

Answer 5

The energy expended during all forms of activity.

Question 6

Thermic Effect of Food (TEF)

Answer 6

The amount of energy (calories) expended to digest and metabolize food.

Question 7

Monitor

Answer 7

Observe and check the progress or quality of something over a period of time; keep under systematic review.

Question 8

Evaluate

Answer 8

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.

Question 9

Teach-Back Method

Answer 9

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.

Question 10

What does the Harris-Benedict, Mifflin-St. Jeor, Katch-McCardle and Cunningham equations measure?

Answer 10

Basal Metabolic Rate

Question 11

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?

Answer 11

160 grams

Question 12

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?

Answer 12

750 calories

Question 13

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?

Answer 13

1,110 calories

Question 14

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)?

Answer 14

0.5-1.0% of body weight

Question 15

What is a limitation of the Mifflin St Jeor equation for estimating resting metabolism?

Answer 15

It does not account for a person’s body composition.

Question 16

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?

Answer 16

160 grams

Question 17

What is considered the Acceptable Macronutrient Distribution Range (AMDR) for dietary fat for adults?

Answer 17

20 to 35%

Question 18

What type of data is considered hard data?

Answer 18

Calorie intake

Question 19

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?

Answer 19

About 12 g/kg/day

Question 20

What should the fat target be set at for endurance athletes?

Answer 20

1 g/kg/day

Question 21

What do guidelines suggest as a protein intake target for endurance athletes?

Answer 21

1.2 to 1.6 g/kg/day

Question 22

A 1-kilogram reduction in body weight can reduce the relative risk of developing diabetes by what % according to some research?

Answer 22

16%

Question 23

What are the three components that make up total daily energy expenditure?

Answer 23

Basal metabolic rate, thermic effect of activity, thermic effect of food

Question 24

What are the guidelines for carbohydrate intake for strength or power athletes?

Answer 24

5 to 6 g/kg/day

Question 25

What activity factor adjustment should be made for people who engage in a moderate level of physical activity?

Answer 25

1.55

Question 26

Which equation includes measures of body composition for estimating resting metabolic rate?

Answer 26

Katch-McArdle

Question 27

What percent of information that is told to a client is immediately forgotten?

Answer 27

40 to 80%

Question 28

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?

Answer 28

0.25 to 0.5%