Diet planning (1)

Question 1

When planning a meal

Answer 1

focusing on daily ratio of macronutrients intake has become more important than just caloric intake

Question 2

SET YOUR OPTIMAL DAILY CALORIE INTAKE

Answer 2

Calculate your Basal Metabolic Rate (BMR)

Calculate your Total Daily Energy Expenditure (TDEE)

Decide on your calorie deficit or surplus

Question 3

Amount of calories your body burns at a resting state

Answer 3

BMR

Question 4

BMR varies person by person becuase

Answer 4

sex, age, weight, and height.

Question 5

Males BMR

Answer 5

Males usually have a higher BMR than females

Because males tend to have a higher proportion of lean body mass than females of the same age

Question 6

5 pounds of fat burns …

Answer 6

20 calorie

Question 7

5 pounds of muscle burns …

Answer 7

250 calorie

Question 8

……. equation for calculation of BMR

Answer 8

Harris Benedict

Question 9

Amount of calories you need to do physical activity beside the normal physiological functions

Answer 9

Total daily energy expenditure (TDEE)

Question 10

Cerebral Palsy patient

Answer 10

Extremely inactive lifestyle

Question 11

Office worker getting little or no exercise

Answer 11

Sedentary lifestyle

Question 12

Construction worker or person running one hour daily

Answer 12

Moderately active lifestyle

Question 13

Agricultural worker (non mechanized)

Answer 13

Very active lifestyle

Question 14

Person swimming 2 hours daily

Answer 14

Very active lifestyle

Question 15

Competitive cyclist

Answer 15

Extremely active lifestyle

Question 16

Factors that can affect your caloric deficit & surplus include

Answer 16

• Gender
• Age
• Genetics
• Type of training
• Frequency of training
• Training volume
• Training experience

Question 17

If you are aiming weight maintenance

Answer 17

your ideal calorie intake is simply your TDEE
Calories burnt= calories consumed

Question 18

Loss weight

Answer 18

10 - 25% of your TDEE → maintain muscle mass
Calories burnt> calories consumed

Question 19

Weigh gain

Answer 19

No general recommendation

You might also increase your body fat during the process

Calories burnt < calories consumed

Question 20

Once you have your target daily calorie intake , you’ll have
to ….

Answer 20

break it down into the three macros

Question 21

should start with the most important one, which is ….

Answer 21

protein

to simply function in a healthy way

Question 22

Minimum our body needs for functioning is of body weight is

Answer 22

0.8 - 1 grams of protein/kg /day

Question 23

Protein should make up ……. of your daily calorie intake

Answer 23

10 - 35%

Question 24

Building and maintaining muscle mass , an overall
daily protein intake in the range of ….

Answer 24

1.4 - 2.0 g/kg/day

Question 25

PTN to loss weight and muscle gain

Answer 25

25 - 35%

Question 26

Increasing your protein intake can help in

Answer 26

boosting your energy expenditure as well as reduce your hungriness

Question 27

Endurance

Answer 27

Aerobic

Question 28

improve your fitness

Answer 28

Endurance

Question 29

Exercises improve the health of your heart , lungs, and circulatory system

Answer 29

Endurance

Question 30

Delay or prevent many diseases that are common in older adults

Answer 30

Endurance

Question 31

Strength exercise

Answer 31

Anaerobic

Question 32

Use weight , resistance bands, stretchy elastic bands

Answer 32

Strength exercise

Question 33

Keeping your muscles strong

Answer 33

Strength exercise

Question 34

Can help with your balance and prevent falls and fall related injuries

Answer 34

Strength exercise

Question 35

Make everyday activities feel easier

Answer 35

Strength exercise

Question 36

build endurance include

Answer 36

- Brisk walking or jogging - Yard work (mowing, raking) - Dancing - Swimming - Biking - Climbing stairs or hills - Playing tennis or basketball

Question 37

Strength exercise need .... to ......

Answer 37

25- 35% of PTN Myofibril growth

Question 38

endurance exercise need .... to ......

Answer 38

15 - 25% of PTN Mitochondrial biogenesis

Question 39

decrease appetite

Answer 39

FAT

Question 40

.... are unsaturated fatty acids mainly generated via industrial processes They are associated with negative outcomes and should be avoided

Answer 40

Trans fatty acids

Question 41

Acceptable range for fat is .....

Answer 41

20 - 35%.

Question 42

Acceptable range for fat is .....

Answer 42

20 - 35%

Question 43

Healthy fats lower the

Answer 43

Sensation of hunger and can aid weight loss

Question 44

High fat diet

Answer 44

Ketogenic Diet

Question 45

In ketogenic diet, ideally ..... of your daily calorie intake should come from fat

Answer 45

60 - 75%

Question 46

The idea behind keto diet

Answer 46

Lowers your insulin volumes and intensifies your fat burning

Question 47

The CHO RDA for adults is ...

Answer 47

130 grams of carbs/day 45 - 60% of diet

Question 48

The CHO RDA if you want to loss weight ..

Answer 48

35 - 45% of daily calories

Question 49

Aim for the lower end if you’re ....

Answer 49

not that active

Question 50

Aim for the higher end if you’re ....

Answer 50

regularly hitting the gym

Question 51

.... do not count towards caloric intake

Answer 51

Fibers and water

Question 52

Eating enhances the ...

Answer 52

Metabolism of the body while fasting slows it down

Question 53

Recommended to take daily TDEE ....

Answer 53

4 - 5 smaller meals