What are the essential amino acids? - ✔✔Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
What is the recommended protein intake for a sedentary adult? - ✔✔0.8g/kg body weight (0.4g/lb)
What is the recommended protein intake for a strength athlete? - ✔✔1.2-1.7g/kg body weight (0.5-
0.8g/lb)
What is the recommended protein intake for a endurance athlete? - ✔✔1.2-1.4g/kg body weight (0.5-
0.6g/lb)
What is the recommended intake of fiber? - ✔✔38g/day for men and
25g/day for women
Polyunsaturated fatty acids - ✔✔cannot be manufactured by the body and are essential for proper
health and functioning.
Increase good cholesterol (HDL)
decrease risk of heart disease
saturated fatty acids - ✔✔raise bad cholesterol (LDL)
,monounsaturated fatty acids - ✔✔found in olive oil and canola oils
polyunsaturated fatty acids - ✔✔omega-3 fatty acids found in cold water fish such as salmon
lipids include - ✔✔triglycerides (fats and oils), phospholipids, and sterols
In the body, 99% of the stored lipids are - ✔✔triglycerides
fat recommendations for adults - ✔✔20-35% of total caloric intake
fat recommendations for athletes - ✔✔20-25% of total caloric intake
daily recommendations of water for sedentary men - ✔✔3 L (~13 cups)
importance of water - ✔✔endocrine gland function improves
fluid retention is alleviated
liver functions improve, increasing the % of fat used for energy
natural thirst returns
metabolic functions improve
nutrients are distributed throughout the body
body - temperature regulation improves
blood volume is maintained
daily recommendations of water for sedentary women - ✔✔2.2 L (~9 cups)
those on a fat loss program should drink - ✔✔an additional 8 oz. of water for every 25 lbs carried above
ideal weight
,what are the effects of dehydration - ✔✔v blood volume
v performance
v blood pressure
v sweat rate
^ core temperature
water retention
^ heart rate
sodium retention
v cardiac output
v blood flow to the skin
^ perceived exertion
^ use of muscle glycogen
altering body composition - ✔✔...
What are the risks of very low calorie diets? - ✔✔^ risk of malnutrition
poor energy
fatigue, constipation, nausea, diarrhea
gallstone formation
inability to reintroduce forbidden foods moderately
Acceptable Distribution Range for carbohydrate intake - ✔✔45-65% of total caloric intake
6 - 10 g/kg/day of carbohydrate
Acceptable Distribution Range for protein intake - ✔✔10-35% of total caloric intake
Acceptable Distribution Range for fat intake - ✔✔20-35% of total caloric intake
20-25% of total caloric intake for athlete
, For fat loss - ✔✔v calories ^ activity
distribute protein, carbs and fat thruout the day @ ea meal
consume <10% of calories from sat. fat
eat 4-6 meals/day
limit alcohol
choose whole grain and fiber rich
drink plenty of water 9-13 cups/day
weight and measure food for at least 1 week
For lean body mass gain - ✔✔eat 4-6 meals/day
spread protein intake thruout the day
ingest protein and carbs within 90min of a workout
do not neglect the importance of carbs and fat too
Principle of Specificity - ✔✔The body will adapt to demands placed on it.
Caffeine effects... - ✔✔CNS, heart, and skeletal muscles
Risk factor for tendonitis - ✔✔Cold weather
As stretch intensity increases, - ✔✔frequency of nerve impulses increases
Acute effects occur - ✔✔Shortly after ingestion
Rate Coding - ✔✔Firing frequency of motor units
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