Chapter 8: Diets And Body Composition

Question 1

Part of body devoid of any amount of fat within the body

Answer 1

Fat free mass

Question 2

Amount of mass in body that contains small amount of fat storage that is essential

This fat found mostly(3)

Answer 2

Lean mass

Nervous system, bone marrow, internal organs

Question 3

Amount of fat in the body that makes up the total body composition

Answer 3

%fat

Question 4

_ fat correlates with performance times

_ correlates with standing long jump

Answer 4

% fat …Performance time agility drills

Fat free mass …Standing long jump

Question 5

Metabolic cost of digesting, absorbing and storing food

Answer 5

Thermic effect of food

Question 6

_% energy is lost converting carb to fat

Answer 6

25%

Question 7

Thermogenesis for:

Protein
Carbs
Fat

Answer 7

Protein 30-40%

Carb6-8%

Fat 2-3%

Question 8

MCT diet results in

Answer 8

Decreased body fat due to increased metabolic rate

Question 9

Increase lipolysis
Increase fat for fuel
Decrease creation of new fat

Answer 9

EFAs

Question 10

Supplementing with _:

Decrease waist to hip ratio and fat mass
Increase LBM

Answer 10

CLA

Question 11

Carb oxidation and thermogenesis higher after _ than glucose

Answer 11

Fructose

Question 12

_ consumption

Lower RER
Lower carb oxidation
Higher fat oxidation

Answer 12

High protein

Question 13

ISSN position

Moderate amts of training carb recommendations to maintain glycogen stores
%
Grams

Answer 13

55-56%

5-8g/kg/day as high as 10 g/kg/day

Question 14

_ Carbs before exercise = higher fat oxidation

Answer 14

Low GI carbs

Moderate intake

Question 15

_ correlated with power output

Answer 15

Lean muscle mass

Question 16

_ diet

Plant based
High in FISH and poultry 
High in healthy fats and OLIVE oil 
Legumes and whole grains
*reductions in diabetes and heart disease

Answer 16

Mediterranean diet

Question 17

Rise in insulin results in (2)

Answer 17

Increase in carb oxidation

Suppressed fat utilization

Question 18

ISSN stand on protein intake for physically active individuals to improve training adaptations

Answer 18

1.4 - 2 g/kg / day

Question 19

ISSN recommendation for protein for endurance athletes

Answer 19

1 - 1.6 g/kg

Question 20

_ diet

Reduction in:
Fasting triglycerides
Free fatty acids

Answer 20

High protein diet

Question 21

Best Diet for:
Weight loss
Maintenance of lean tissue and metabolic rate

Answer 21

High protein / low fat RATHER than high carb/ low fat

Question 22

Improved reaction time, improved blood concentrations of BCAAs a result of

Answer 22

High protein diet

Question 23

_ diet

Hunter/gatherer
High protein
High fat
Low carb - no grains, dairy, sugar,

Answer 23

Paleolithic

Question 24

_ diet

Reduction in:
BP
Plasma insulin
Cholesterol
LDL
Triglycerides

Answer 24

Paleolithic

Question 25

Gain weight slowly by increasing calories _

Answer 25

10-15% a day

Question 26

Carb recommendations improve body comp:

Less than 2 hours moderate -high exercise

Answer 26

Less than 40%

Question 27

_ fats can improve metabolism and weight loss

Answer 27

Monounsaturated fats