Nutrition Flashcards

Teach general nutrition for all ages and athletics

1
Q

What is adequate protein intake for normal population?

A

0.8-1.0g/kg of BW

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2
Q

What is adequate protein intake for endurance athletes?

A

1.0-1.5g/kg of BW

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3
Q

What is adequate protein intake for high intensity/power athletes?

A

1.8-2.7g/kg of BW

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4
Q

Aerobic Endurance Athletes should eat how many CHO/kg of BW within 1 hour of competition?

A

0.5g/kg of BW

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5
Q

Aerobic Endurance Athletes should eat how many CHO/kg of BW within 2 hours of competition?

A

1.0g/kg of BW

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6
Q

Aerobic Endurance Athletes should eat how many CHO/kg of BW within 4 hours of competition?

A

1.0-4.0g/kg of BW

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7
Q

How much daily energy expenditure comes from your Basil Metabolic Rate (BMR)?

A

65-70%

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8
Q

Body Mass Index (BMI) of <18.5?

A

Underweight

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9
Q

Body Mass Index (BMI) of 18.5-24.9?

A

Normal

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10
Q

Body Mass Index (BMI) of 25.0-29.9?

A

Overweight

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11
Q

Body Mass Index (BMI) of 30.0-34.9?

A

Obesity (I)

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12
Q

Body Mass Index (BMI) of 35.0-39.9?

A

Obesity (II)

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13
Q

Body Mass Index (BMI) of >40.0

A

Extreme Obesity (III)

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14
Q

How do you measure BMI?

A

Weight(Ibs) / Height (In.)^2 x 703

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15
Q

What is Adequite Intake(AI) for water in men and women?

A
  1. 7 L for Men

2. 7 L for Women

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16
Q

What are Macro Nutrients?

A

CHO, Protein, Fats and oils

17
Q

What are Micro Nutrients?

A

Vitamins and Minerals

18
Q

As little as how many grams of CHO can help prevent muscle breakdown post workout?

A

30g

19
Q

How do you convert BW in Ibs to Kg?

A

Multiply BW by 0.454

20
Q

Mild Dehydration can be classified as how much loss in body weight?

A

2-3% loss in total body weight