Mod 4 numbers

[Q] Ch 6: RQ for carbohydrates

1.0

[Q] Ch 6: Calories per gram of fat

9 Cal

[Q] Ch 6: Recommended daily Calorie deficit from the DCE for a fat loss goal

200 to 500 Calories per day

[Q] Ch 6: RMR as a percent of TDEE in a 24-hour period

About 70 percent

[Q] Ch 6: Energy pathway dominant for activity lasting 10 to 120 seconds (2 minutes)

Anaerobic glycolysis

Ch 6: RQ for fat

0.7 (the lowest; fatty acids require more oxygen for oxidation)

Ch 6: RQ for energy production from protein

About 0.8

Ch 6: RQ of the average person at rest

About 0.8 (typically a mixture of fatty acids and carbohydrates, not protein)

Ch 6: RQ order, highest to lowest

Carbohydrate 1.0, then protein about 0.8, then fat 0.7

Ch 6: Which fuel has an RQ of 0.7?

Fat

Ch 6: Which fuel has an RQ of 1.0?

Carbohydrate

Ch 6: Which fuel has an RQ of about 0.8?

Protein

Ch 6: Calories per gram of carbohydrate

4 Cal

Ch 6: Calories per gram of protein

4 Cal

Ch 6: Calories per gram: carbohydrate vs. protein vs. fat

Carbohydrate 4 Cal, protein 4 Cal, fat 9 Cal (the chapter gives no value for alcohol)

Ch 6: Percent of the body's energy needs met by fat sources at rest

Approximately 70 percent

Ch 6: Percent of the body's energy need met by carbohydrate sources at rest

Approximately 30 percent

Ch 6: Normal diet with all three macronutrients: percent of energy from fatty acids

40 to 45 percent

Ch 6: Normal diet with all three macronutrients: percent of energy from carbohydrates

40 to 45 percent

Ch 6: Normal diet with all three macronutrients: percent of energy from protein

10 to 15 percent

Ch 6: Percent of the space in cardiac muscle cells occupied by mitochondria

About 40 percent

Ch 6: Percent of the space in liver cells occupied by mitochondria

About 20 to 25 percent

Ch 6: Percent of the energy from ATP used for cellular work

Roughly 40 percent (the rest is released as heat)

Ch 6: Number of ATP molecules required to complete the muscle contract/relax sequence

Two

Ch 6: How long stored ATP can supply energy for work

Up to 10 seconds

Ch 6: How long CP stores last during maximum-intensity activity

They can be depleted in less than 10 seconds

Ch 6: Duration of the ATP/CP system (Figure 6.7)

0-10 seconds

Ch 6: Duration of the glycolytic system (Figure 6.7)

10-120 seconds

Ch 6: Duration of the aerobic system (Figure 6.7)

Over 2 minutes

Ch 6: Aerobic energy pathways are dominant in sustained activities lasting more than

120 seconds (2 minutes)

Ch 6: Number of ATP molecules anaerobic glycolysis uses to convert glucose to glucose phosphate

One molecule of ATP

Ch 6: ATP created when acetyl-CoA is oxidized in the Krebs cycle

Two molecules of ATP (plus carbon dioxide and hydrogen ions)

Ch 6: ATP produced by the electron transport chain

35-38 molecules of ATP

Ch 6: Maximum ATP from one molecule of fat (e.g., palmitic acid)

Up to 129 molecules of ATP

Ch 6: Heavy load lifted two to three times: which system?

ATP/CP

Ch 6: Dominant system for a 10- to 15-second sprint

The ATP/CP energy pathway

Ch 6: Dominant system for a 60-second moderate-intensity set

Glycolysis (the anaerobic energy system that dominates for activities lasting 1 to 2 minutes)

Ch 6: Dominant system for a 90-second sprint

Anaerobic glycolysis

Ch 6: Dominant system during a rest of approximately 2 minutes between sets

The oxidative energy system

Ch 6: Number of energy pathways

Three: ATP/CP, anaerobic glycolysis, and the oxidative pathway

Ch 6: Number of ways lactic acid is used in the body

Three: to make ATP, to make glucose in the liver, and as a signaling molecule

Ch 6: Percent of TDEE made up by the RMR (Figure 6.9)

70 percent

Ch 6: Percent of TDEE made up by NEAT (Figure 6.9)

15 percent

Ch 6: Percent of TDEE made up by the TEF (Figure 6.9)

10 percent

Ch 6: Percent of TDEE made up by EAT (Figure 6.9)

5 percent

Ch 6: Percent of TDEE made up by physical activity (second only to the RMR)

About 20 percent (EAT 5 percent plus NEAT 15 percent)

Ch 6: TDEE pie, largest to smallest

RMR 70, NEAT 15, TEF 10, EAT 5

Ch 6: Number of TDEE components

Four: RMR, TEF, physical activity, and physical growth

Ch 6: Activity level factor (ALF): sedentary

1.2

Ch 6: Activity level factor (ALF): lightly active

1.375

Ch 6: Activity level factor (ALF): moderately active

1.55

Ch 6: Activity level factor (ALF): very active

1.725

Ch 6: Activity level factor (ALF): extremely active

1.9

Ch 6: Recommended Calorie surplus for a muscle gain goal

200 to 500 Calories (or more); individualized based on the client's training frequency, intensity, and recovery needs

Ch 6: Number of elements of effective nutrition plans

Five: raise nutrition awareness, focus on food quality, eliminate nutrient deficiencies, control appetite and food intake, and promote regular exercise

Ch 6: Number of somatotypes

Three: ectomorph, endomorph, and mesomorph

Ch 6: Number of macronutrients required by the body

Three: carbohydrate, protein, and fat