Energy And Nutrient Requirements

Question 1

General considerations of energy and nutrient requirements

Answer 1

1. Type of activity
2. Duration
3. Intensity
4. Frequency
5. Timing

Question 2

Athletes and individuals that exercise vigorously requires _______ than normal to maintain high resting metabolism and reap the benefits of exertion.

Answer 2

More calories

Question 3

Many athletes require ?? calories daily

Answer 3

3000-6000

Question 4

Appropriate CPF distrib for athletes

Answer 4

60-15-25

Question 5

Metabolized 3x faster than fat; allows faster muscle contraction

Answer 5

CHO

Question 6

Provide energy at low, gradual pace

Answer 6

Complex CHO

Question 7

Cause a rapid drop in blood sugar

Answer 7

Simple carbohydrates

Question 8

How much carbohydrates should be consumed 1 hour before training

Answer 8

1g/kg BW

Question 9

How much carbohydrates should be consumed 4 hours before training

Answer 9

4 grams per kg body weight

Question 10

Carbohydrate requirement one hour prior to exercise

Answer 10

0.45-0.9 g CHO

Question 11

Carbohydrate requirement during exercise

Answer 11

0.5 g CHO

Question 12

Requirement immediately after and two hours post-exercise

Answer 12

0.5 g carbohydrate
0.16 g protein

Question 13

How much of additional protein daily is sufficient in muscle building phase

Answer 13

6-7 g

Question 14

Additional protein for body maintenance

Answer 14

3 g

Question 15

Ratio of protein vs carbohydrates

Answer 15

1:3

Question 16

Protein requirement for sedentary population

Answer 16

0.8 grams per kg body weight per day

Question 17

Protein requirement of athletes in general

Answer 17

0.55 - 0.8 grams per lb BW

Question 18

Protein requirement for endurance athletes

Answer 18

1-1.2 g/kgBW/day

Question 19

Protein requirement for strength training athlete

Answer 19

1.2-1.5g/kg BW/day

Question 20

Protein requirement for power athletes

Answer 20

0.8 g/lb

Question 21

Protein requirement for combination sports use

Answer 21

0.6 g/lb

Question 22

Fat requirement for power and combination sport athletes

Answer 22

0.45g/lb BW

Question 23

Minimal water loss percentage associated with premature fatigue

Answer 23

3%

Question 24

Percent water loss that is fatal to the body

Answer 24

9-12 percent of total body weight

Question 25

How much calories are burned with 1 g of sweat

Answer 25

1 g of sweat is equal to 0.6 calories burned