MUST KNOW FACTS II Flashcards
Alternating Body Composition:
Light: walking, golfing, sailing
Moderate: walking ≥ 3.5mph, cycling, tennis
Heavy: basketball, soccer, lifting
What are the estimated based numbers for male and female? (kcal/lb) or (kcal/kg)
MALE ** ** FEMALE
light: 38kg 35kg
moderate: 41kg 37kg
heavy: 50kg 44kg
When will you need to use the alternating body composition estimation scale?
When the cunningham equation cannont be used due to body fat % or LBM not being provided in the question.
After training, athletes should replenish with adequate food and fluids. They should consume:
_____ liters (______ ounces) for each pound of body weight lost, or
______ liter (___ ounces) for each kilogram of body weight lost
0.7 or 24oz pounds (lbs)
1.5 or 50 ounce kilograms (kg)
_____ kcals/per day or _______ kcals per/week increase needed to gain 1lb a week
500 or 3500 kcals
What is the Cunningham equation and when should it be used?
500+22(LBM Kg) – used when LBM or body fat % is provided
500+22(LMB kg) =
resting metabolic rate (RMR)
how many carbs do we need to consume:
4 hours before
2 hours before
1 hour before
1-4g carb/kg
1g carb/kg
0.5g carb/kg
How much protein 4 hours before competition?
10-17g of protein
Karvonen Formula:
- MaxHR - RHR = HR reserve
- HR reserve x Intensity
- RHR = Target HR
Target Heart Rate = Resting Heart + (Intensity x Heart Rate Reserve)
How many carbs do you need 1 hour before a competition?
34g
carb loading recommendations:
3-4 days before
2 days before
8-10g/kg
10-12g/kg
resistance training can increase muscle sensitivity to amino acids for how many hours after exercise?
24-48 hours
daily fat intake range
25-35%
experts suggest 20-30g of ______ per meal, and meals should be every ____ hours
20-30g protein/meal
meals every 3-4 hours
breaking glycerol backbone off the fatty acid chains
lipolysis
