nasm final

Question 1

Protein intake

Answer 1

Sedentary - .8/kg (.4 g/lb
strength - 1.2 - 1.7 g/kg (.5 - .8 g/lb)
endurance - 1.2 -1.4 g/kg (.5 - .6 g/lb)

Question 2

macros

Answer 2

Protein: 10 - 35%
Carb: 45- 65%
fat: 20 - 35 (athletes 20 - 25%)

Question 3

water

Answer 3

14 - 22z (1.75 - 2.75 cups) 2 hrs before exercise
6 - 12z for every 15 - 20 min of exercise
16 - 24z for every pound lost (1,2 ratio for loss)

Question 4

carb recommendations

Answer 4

6 - 10 g/kg per day (2.7 to 4.5 g/lb)

Question 5

carbs during exercise

Answer 5

during exercise: 30 - 60 g every hour

Question 6

glycogen window

Answer 6

1.5 g per kg w in 30 min

Addtl meals of 1.5 g per kg every 2 hrs

Question 7

Estimated Average Requirement

Answer 7

avg daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in the life stage and gender group

Question 8

recommended daily allowance

Answer 8

average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals who are in a life stage and gender group

Question 9

adequate intake

Answer 9

used when rda isn’t available. recommended daily intake based on observed approximations or estimates of nutrient intake that are assumed adequate

Question 10

tolerable upper intake level

Answer 10

highest average daily nutrient intake level likely to pose no risk of adverse healthy affects to most

Question 11

nutrients w greatest potential for excess dosage in dietary supps

Answer 11

Vitamins A, D, Iron and Zinc

Question 12

Nutrients that should not be around 100 in vitamins

Answer 12

A (as retinol)
B-carotene - contraindicated in smokers
calcium - low or absent

Question 13

excess vitamin a effects

Answer 13

birth defects if woman is taking during pregnancy

Question 14

excess vitamin D effects

Answer 14

calcification of blood vessels, kidney, heart and lung damage

Question 15

excess vitamin B6 effects

Answer 15

damage to sensory nerves

Question 16

contraindications for E and K

Answer 16

ppl on blood thinners

Question 17

creatine dosing

Answer 17

20g per day - 5-7 days

2-5 g per day to sustain (up to 5 yrs)

Question 18

caffine

Answer 18

3-6 mg per kg of body wt

Question 19

use of caffine

Answer 19

on well trained athletes for over an hour or about 5 min