Stats Flashcards
Total energy yield from oxidation of one glucose molecule
40
Lactate threshold % trained and untrained
50-60% vo2 max untrained
70-80 trained
Glycogen in muscle
300-400g
Glycogen in liver
70-100g
Resting cardiac output
5 l/min
Active cardiac output
20-22 l/min
Exercise bp
220-260/90
Altitude
Over 3900ft
Osteopenia
-1 to -2.5
Osteoperosis
Bmd -2.5+
Protein for young athletes
Protein for aerobic endurance
For strength athletes
For reduced calorie
.8-1.0g/kg bw
1-1.6
1.4-1.7
1.8-2.7
Dietary fiber DRI
Men 30-38g
Women 21-29g
Carbs for aerobic endurance
Carsb for strength
8-10g/kg bw
5-6g/kg bw
Water intake men, women, pregnant
Men 3.7L
Women 2.7
Preg 3
Lactating 3.8
Sodium potassium and carbs in heat
Sodium 460-690mg/l
Pot 78-195
W/ 5-10% carbs
Hyponatermia
Blood sodium below 125mmol/l
Precomp meal
4hrs pre 1-4g carb .15-.25g pro/kg
2-1hrs .5-1g carb no protein
Carb loading
Day 3 pre-8-10g/kg
2- 10-12
1- 10-12
Aerobic endurance intra carbs
30-90g multi carb
Hiit sport water need
200-400ml every 15-20min with 20-30sodium and 2-5pot
And 5-10% carbs
Post comp aerobic nutri
1.5g carb/kg within 30mins
10g pro within 3hrs
Post strength train nutrition
40g pro
30-100g high gi carb
Tdee breakdown
Bmr 65-70%
Physical activity 20-30
Diet thermogenesis
Calories and protein for inc lbm
Cal and pro for weight loss
Plus 500 cal with 1.5-2g pro/kg
Minus 500 with 1.8-2.7pro
Calorie estimates men and women
Men mod 19cal/lb
Women mod 17cal/lb
+3 active -2 light
Warm up area size
49 sq ft
Walkway size
4-7ft
Ideal step up box
12-18”
Box size for 220lb
18” max
Reps for %1rm
90-4 85-6 80-8 75-10 65-16
Star balance rest
15sec
Bpm partial curl up
40bpm
Mb weight for UB plyos
2-8lbs
