Chapter 24 Q's Flashcards
What is considered the Acceptable Macronutrient Distribution Range (AMDR) for dietary fat for adults?
20 to 35%
What are the guidelines for carbohydrate intake for strength or power athletes?
5 to 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 should the fat target be set at for endurance athletes?
1 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 time frame is considered realistic for losing 10% of one’s body weight?
6 months
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 is a limitation of the Mifflin St Jeor equation for estimating resting metabolism?
It does not account for a person’s body composition.
What minimum threshold of weight loss substantially reduces risk of many chronic diseases (e.g. diabetes and cardiovascular disease)?
10 %
What are the three components that make up total daily energy expenditure?
Basal metabolic rate, thermic effect of activity, thermic effect of food
Which of the following accounts for the smallest percentage of total daily energy expenditure?
Thermic effect of food
What percent of information that is told to a client is immediately forgotten?
40 to 80%
What do guidelines suggest as a protein intake target for endurance athletes?
1.2 to 1.6 g/kg/day
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 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 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.
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 are considered sedentary?
1.2
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 do guidelines suggest as a protein intake target for endurance athletes?
1.2 to 1.6 g/kg/day
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
