Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
36 Cards in this Set
- Front
- Back
|
What food categories do complete and incomplete proteins come from? |
Complete: animal Incomplete: plant 20 amino acids, 11 the body can make, leaving 9 essential amino acids that we need from diet. |
|
|
Which of the following will improve the most with creatine monohydrate supplementation? 100m sprint time, Squat strength Or volleyball jump performance |
Squat strength |
|
|
What is an appropriate recommendation for fluid intake before a collegiate soccer match? |
.5 liter 2 hours before match |
|
|
An athlete is participating in an aerobic endurance event lasting an hour. Which of the following beverages is most important? 55 degrees 6% 65 degrees 10% 75 degrees 14% |
55 degrees 6% carbohydrate |
|
|
1 pound of fat is equal to how many calories? |
3,500 calories |
|
|
At what percentage of weight loss due to dehydration will core body temperature potentially begin to increase and affect performance? |
2% |
|
|
What is a potential sign of bulimia nervosa in terms of frequency and timeline? |
Binge-eating and purging at least once a week for 3 months or more. |
|
|
An 18 year old male college baseball player is 5’10 and weighs 165. He wants to increase muscle mass and strength. What is the appropriate intake of protein? |
462 kcal/ day |
|
|
What are the daily fat requirements in percentage and grams after prolonged exercise? |
At least 20% 2g/kg BW is required to replenish triglycerides after prolonged endurance of 2+ hours. |
|
|
Protein requirements in percentage and for athletes in grams. |
10-35% 1.5-1.7 g/kg BW per day 20g protein per snack recommended High protein diets offer no benefit to athletes |
|
|
Protein requirements in percentage and for athletes in grams. |
10-35% 1.5-1.7 g/kg BW per day 20g protein per snack recommended High protein diets offer no benefit to athletes |
|
|
What are the hydration and electrolyte recommendations for pre and post exercise? |
.5 L water 2 hours before event Exercise less than an hour = water only Over an hour = electrolyte and water Hot weather: sodium chloride 20-30mg Potassium 2.5mg Carbs 5-6% |
|
|
What are the common deficiencies in vitamins and minerals for athletes? What supplements should be taken? |
Iron, calcium, vitamin d, omega 3 fats Iron: 18mg iron female, 8mg male Calcium: 1000mg/day Vitamin d: 800-1000IUs Vitamin d deficiency will significantly impact power athletes |
|
|
What are the pre and post workout meal recommendations? |
Pre: 1-4 g/kg BW carbs, lower in protein fat and fiber, 1-6 hrs prior
Post: 1-1.5 g/kg BW carbs necessary for glycogen resynthesis .3g g/kg BW protein Protein: 20g whey protein during recovery maximizes protein resynthesis |
|
|
What are the pre and post workout meal recommendations? |
Pre: 1-4 g/kg BW carbs, lower in protein fat and fiber, 1-6 hrs prior
Post: 1-1.5 g/kg BW carbs necessary for glycogen resynthesis .3g g/kg BW protein Protein: 20g whey protein during recovery maximizes protein resynthesis |
|
|
What is the difference between hypo and hyper hydration? |
Hyper- excess water Hypo- dehydrated 50% of people begin workout hypo- hydrated 1% hyper to 3% hyperhydration is normal body range. Prevent body mass loss due to hydration no more than 2% BW |
|
|
Carb replenishment recommendations pre, during and post exercise |
1g per kg prior .5g/kg during 1-1.2 g/kg post |
|
|
What is the protein recommendation for gaining weight? |
1.5-2 g/kg bodyweight Over 2 g/kg has shown no beneficial effect |
|
|
Protein requirement differences for aerobic and anaerobic athletes? |
1-1.6 g/kg/BW aerobic 1.4-1.7 g/kg anaerobic |
|
|
Optimal LDL levels (bad) and HDL (good) and total cholesterol. |
LDL < 100 HDL > 60, less than 40 too low Total <200, >240 high |
|
|
What are the estimated daily calorie needs of male athletes by activity level? |
Light : 38kcal/kg Moderate: 41kcal/kg Heavy: 50kcal/kg |
|
|
What are the estimated daily calorie needs of male athletes by activity level? |
Light : 38kcal/kg Moderate: 41kcal/kg Heavy: 50kcal/kg |
|
|
What are the estimated daily calorie needs of female athletes by activity level? |
Light 35kcal/ kg Moderate 37kcal/kg Heavy 44kcal/kg |
|
|
Daily recommendation for fiber for men and women |
38 and 25 g/day |
|
|
What is the daily carb recommendation for aerobic athletes? |
8-10 k/kg body weight |
|
|
What is the daily carb recommendation for anaerobic athletes? (Strength, sprint, skill athletes) |
5-6 g/kg bodyweight |
|
|
What is the Cunningham equation for calculating resting metabolic rate? |
500 + (22 x FFM(kg)) = RMR Multiply RMR by activity factor to get TDEE (total daily energy expenditure) |
|
|
A Strength-based athlete needs help with their intake. What carb and protein recommendation would you give? |
5-6g/kg Carbs 1.4-1.7g/kg protein
1.7-2g/kg protein for weight gain |
|
|
How do you calculate lean body mass (LBM) for Cunningham equation when given body fat %? |
BW x BF decimal Subtract that number from BW That is your LBM For instance, if body weight is 69kg and body fat is 9%, then: 64 x .09 = 5.76 64 - 5.76 = 58.24 LBM Cunningham is 500 + (22 x 58) = 1776 RMR 1776 + TDEE = kcal recommendation |
|
|
What are the three monosaccharides? |
Sucrose, glucose, galactose |
|
|
What is the equation for estimating BMI? |
Weight (kg) / heigh (cm) 2 (Weight(lbs) / height (in) 2) x 703
Normal- 18.9-24.9 Over 25-29.9 Obese 30 and up |
|
|
The energy requirement of adults is determined by what 3 factors? |
Resting metabolic weight Thermic effect of food Physical activity |
|
|
What are three disaccharides? |
Sucrose, lactose, maltose Sucrose is glucose and fructose combined |
|
|
What are three examples of polysaccharides? |
Complex carbs Starch, fiber, glycogen |
|
|
What is the female triad? Male? |
Low energy availability, menstrual dysfunction, low bone mineral density.
Men: energy deficiency, reproductive suppression, poor bone health |
|
|
Current research suggests that athletes looking to lose fat mass should increase their protein intake to: |
1.8-2.7 g/kg BW Helps circumvent loses in lean mass while trying to lose weight. Also promotes satiety and fullness with each meal. |
