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LC 3 Flashcards

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1
Q

daily protein intake for growing children

A

2-4g per kg of body mass

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2
Q

daily protein intake for adolescents

A

0.9g per kg of body mass

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3
Q

daily protein intake for adults

A

0.8g per kg of body mass

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4
Q

daily protein intake for athletes

A

1.2-1.8g per kg of body mass

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5
Q

daily protein intake for the elderly

A

1-1.2g per kg of body mass

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6
Q

calories to consume for losing weight

A

20-25 calories per kg of body weight

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7
Q

calories to consume for maintaining weight

A

25-30 calories per kg of body weight

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8
Q

calories to consume for weight gain

A

30-35 calories per kg of body weight

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9
Q

how many calories are in 1 lb of fat

A

3500 calories

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10
Q

1 met is equal to what VO2 Max

A

3.5ml/kg/min

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11
Q

enteral vs parenteral feeding

A

enteral feeding uses the GI tract or oral methods. parenteral feeding is delivered intravenously and bypasses the digestive system

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12
Q

benefits of creatine supplement

A

-lowers rate of fatigue
-increases intramuscular creatine concentrations
-may enhance post-exercise recovery, injury prevention, thermoregulation, rehabilitation, and concussion/spinal cord neuroprotection
-may help in preventing/reducing severity of injuries

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13
Q

FADH generates how much ATP

A

1.5 moles of ATP

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14
Q

NADH generates how much ATP

A

2.5 moles of ATP via oxidation of 1 mole of NADH

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15
Q

number of ATP synthesized via oxidative phosphorylation

A

2.5 ATP per NADH

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16
Q

number of ATP synthesized via glycogenolysis

A

2 ATP molecules per glucose molecule

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17
Q

number of ATP synthesized glycolysis

A

GROSS: 4 ATP NET: 2 ATP

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18
Q

steady-state heart rate

A

below anaerobic threshold and should be steady state at minute 2 and 3. HR shouldn’t vary more than 5-6 bpm when doing same workload for 3 or more minutes

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19
Q

what is the only nutrient that can be stored and used for ATP

A

CHO

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20
Q

light/moderate exercise uses what nutrients for energy

A

1/3 CHO of energy required and 2/3 fat energy required

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21
Q

energy production in fat

A

460 ATP per fat molecule

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22
Q

energy production in CHO

A

32 ATP per CHO molecule

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23
Q

what is the blood lactate threshold for untrained individuals

A

50% of VO2 max

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24
Q

when does lactate production occur

A

at rest and during exercise

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25
importance of acetyl-CoA as entry point for all fuels
delivers acetyl group to TCA cycle to be oxidized for energy production
26
what is the overall limiting factor of energy metabolism
ADP because if there is not enough ADP, then ATP cannot be produced
27
thermic effect equation
0.15(BMRxactivity level factor)
28
activity level factors: sedentary
1
29
activity level factors: little to no exercise
1.2
30
activity level factors: light exercise (1-3 days per week)
1.375
31
activity level factors: moderate (3-5 days)
1.55
32
activity level factors: heavy exercise (6-7 days)
1.725
33
what is lipolysis augmented by
epinephrine and norepinephrine
34
epinephrine stimulates what
lipolysis and glycogenolysis
35
what 3 hormones are secreted with increased actvity
epinephrine, norepinephrine, and Growth hormone
36
what promotes glucose uptake
insulin
37
what promotes glycogenolysis
epinephrine
38
phosphagen system workload
duration 0-10, high maximal effort
39
glycolysis system workload
10 seconds-2 minutes, high intensity
40
TCA cycle (krebs, part of aerobic)
greater than 2-3 minutes, moderate to low intensity and steady-state. long distance running
41
lipolysis (aerobic metabolism of fats)
prolonged, steady-state, low to moderate intensity
42
what is OBLA
point where blood lactate values break with linearity. In trained individuals, this happens later in exercise. There is no lactate accumulation during steady rate metabolism. During strenuous activity it’s easy for lactate to accumulate.
43
r value for CHO
1 or greater
44
r value for protein
.82
45
r value for fat
.7
46
r value for mix
.8
47
EPOC (exercise post oxygen consumption)
also known as O2 debt. VO2 consumed in excess of resting value
48
total fat percentage for men
15%
49
total fat percentage for women
27%
50
storage fat for men
12%
51
storage fat for women
15%
52
what does storage fat contain
accumulates in adipocytes and visceral fatty tissues protecting internal organs
53
essential fat is what
found in bone marrow, SC, heart, liver, spleen, kidneys
54
essential fat in men
3%
55
essential fat in women
4-7%
56
sex specific fat is what
breasts, genitals, hips, thighs, intramuscular, related to maturation/reproduction
57
sex specific fat in men and women
men N/A women 5-9%
58
combined essential and sex specific fat in women
12%
59
oligomenorrhea
irregular menstrual cycles
60
amenorrhea
absence of menstruation
61
primary amenorrhea
failure to reach menarche (first period) during normal development
62
secondary amenorrhea
cessation of menstrual cycle for more than 6 months in a woman who has previously menstruated
63
normal BMI adults
18.5-24.9
64
overweight BMI adults
30 or above
65
underweight BMI in children
less than 5th percentile
66
normal BMI in children
5th-85th percentile
67
risk for overweight BMI in children
>85th percentile
68
overweight BMI in children
>95th percentile
69
risky waist hip ratio for men
greater than 40 inches (102cm)
70
risky waist hip ratio for women
greater than 36 inches (88 cm)
71
fat percentage of athletic boys
greater than or equal to 7%
72
fat percentage of athletic girls
greater than or equal to 12%

AP (3 decks)

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