Exercise Physiology-Nutrition and exercise
Exam with question and answer 100% verified
what is the recommendation for percentage of total calories that should come from carbs, lipid,
and protein in an adult - 45-65%, 25-35%, 10-30%
what is the recommendation for carbohydrate intake after exercise to normalize muscle
glycogen with 24 hours? - 7-12g/kg bw/day
what is the recommendation for amount of protein needed for endurance training - 1.2-
2.0 g/kg/bw
according to NIH the daily recommended amount calcium for a elderly male age 60 is? -
1000 mg
the major determinant of macronutrient usage during exercise is? - intensity of exercise
Goals of proper sports nutrition - delay fatigue, enhance healing of injuries, stay
physically healthy, optimize performance
Energy balance equation: - TEE=TEF+TEA
(TEF=thermogenic effect of food) TEA=planned exercise + expenditure + spontaneous physical
activity + non exercise activity thermogenesis
Energy availability - new concept which is related to intake requirement for optimal
health
, factors that change energy need - increase: exposure to heat or cold, fear or stress,
physical injury, drugs or medications
decrease: decrease in training, aging, decrease FFM, possibly the follicular phase of menstrual
cycle
who is at risk for energy deficiency? - athletes with high energy needs but small, lean
body image
macronutrient usage fuel usage based on: - INTENSITY!!, fitness level, duration, diet
Daily recommendation for CHO for sports: - 60-70% CHO
6-10 g of CHO/kg of bw
glycogen loading or super compensation refers to what? - the "packing" of muscles with
glycogen through a combination of dietary and exercise modifications
What is the function of precompetition meal - prevent hypoglycemia, settle stomach and
avoid hunger, assures optimal hydration, fuels muscles
Pregame meal suggestions - HIGH in CHO, LOW in fat, LOW protein, LOW fiber because
fat stays in stomach longer, protein takes longer to digest, increase urination, and may increase
RMR leading to an increase in heat production and facilitating dehydration
What are the recommendations for CHO before competition? - general recommendation
is 1-4 grams/kg 1-4 hours before exercise: dependent on time
Exam with question and answer 100% verified
what is the recommendation for percentage of total calories that should come from carbs, lipid,
and protein in an adult - 45-65%, 25-35%, 10-30%
what is the recommendation for carbohydrate intake after exercise to normalize muscle
glycogen with 24 hours? - 7-12g/kg bw/day
what is the recommendation for amount of protein needed for endurance training - 1.2-
2.0 g/kg/bw
according to NIH the daily recommended amount calcium for a elderly male age 60 is? -
1000 mg
the major determinant of macronutrient usage during exercise is? - intensity of exercise
Goals of proper sports nutrition - delay fatigue, enhance healing of injuries, stay
physically healthy, optimize performance
Energy balance equation: - TEE=TEF+TEA
(TEF=thermogenic effect of food) TEA=planned exercise + expenditure + spontaneous physical
activity + non exercise activity thermogenesis
Energy availability - new concept which is related to intake requirement for optimal
health
, factors that change energy need - increase: exposure to heat or cold, fear or stress,
physical injury, drugs or medications
decrease: decrease in training, aging, decrease FFM, possibly the follicular phase of menstrual
cycle
who is at risk for energy deficiency? - athletes with high energy needs but small, lean
body image
macronutrient usage fuel usage based on: - INTENSITY!!, fitness level, duration, diet
Daily recommendation for CHO for sports: - 60-70% CHO
6-10 g of CHO/kg of bw
glycogen loading or super compensation refers to what? - the "packing" of muscles with
glycogen through a combination of dietary and exercise modifications
What is the function of precompetition meal - prevent hypoglycemia, settle stomach and
avoid hunger, assures optimal hydration, fuels muscles
Pregame meal suggestions - HIGH in CHO, LOW in fat, LOW protein, LOW fiber because
fat stays in stomach longer, protein takes longer to digest, increase urination, and may increase
RMR leading to an increase in heat production and facilitating dehydration
What are the recommendations for CHO before competition? - general recommendation
is 1-4 grams/kg 1-4 hours before exercise: dependent on time
