sports science

Fruits and veggies recommendation 

Half of plate

Dairy

low fat, or fat-free dairy milk or yogurt

grains

half grains should be whole grains

What does a 3-day food recall track?

Carbs, calories, total food intake

What are the 3 components of energy expenditure?

RMR, physical activity, thermic effect of food

Where does the majority of energy expenditure come from?

RMR

What factors increase RMR?

Lean body mass, youth, higher body temperature

What factors decrease RMR?

Aging, loss of lean mass, low calorie intake

What percent of energy expenditure is the thermic effect of food?

7–10%.

What is RED-S?

Low energy availability leading to metabolic, hormonal, and performance issues.

What are the 6 macronutrients?

Carbs, fats, proteins, water, vitamins, minerals.

Recommended protein: general population?

0.8 g/kg

Recommended protein: athletes?

1.4–2.0 g/kg.

Recommended protein: muscle gain?

1.6–2.2 g/kg.

What happens to excess protein calories?

Stored as fat

Calories values: protein and carbs?

4 kcals

Calorie values: alcohol?

7 kcals

Calorie values: fat?

9 kcals

Carb needs for aerobic athletes?

7–10 g/kg.

Carb needs for anaerobic athletes?

5–6 g/kg

Recommended fat intake?

≤30% of calories, no less than 15%.

Omega-3 recommended intake?

0.6–1.2%.

Omega-6 recommended intake?

5-10%

Saturated fat limit?

<10%.

EAR

Estimated Average Requirement

AI

An intake level of a nutrient that is based on observed or experimentally determined estimates of intake by a healthy population group

How many calories above maintenance for weight gain?

500+

Safe weight loss rate per week?

1–2 pounds.

Protein needed for weight loss?

1.6 g/kg.

lbs → kg conversion?

lbs × 0.45.

FITTE stands for?

Frequency, Intensity, Time, Type, Enjoyment.

Training frequency: novice?

2–3 days/week.

Intermediate training frequency?

3–4 days/week.

Advanced training frequency?

3–6 days/week.

Core (multi-joint) exercises?

Squats, bench, deadlift.

What are power/olympic lifts?

Cleans, snatches

What is a compound set?

Two exercises for same muscle group back-to-back.

RPE range for aerobic training?

2.5-5

What is the 2×2 rule?

If 2 extra reps are achieved for 2 sessions, increase weight.

Training volume formula?

Sets × reps × load.

Rest: endurance training?

<30s.

Rest: hypertrophy?

2–3 minutes.

Rest: strength & power?

2–5 minutes.

Heart rate reserve formula?

Max HR – resting HR.

Karvonen formula?

(Max HR − Rest HR) × intensity + Rest HR.

1 MET = ?

3.5 mL O₂/kg/min.

Aerobic training days per week?

3–5.

Types of aerobic training?

LSD, pace/tempo, interval, circuit, cross-training, UBE.

A kilocalorie equals the heat required to do which of the following?

to raise the temperature of 1 kg of water 1 degree celsius

Which of the following has the highest thermic effect of food?

protein

Which of the following is defined as "the intake that meets the estimated nutrient needs of half the individuals in a specific group"?

Estimated Average Requirement

Approximately_________ml of fluid per kilogram body weight should be consumed at least 4 hours prior to exercise.

5-7

Ideally, novice clients should have at least ______day(s) between total body resistance training sessions, but no more than______

1;3

What is the heaviest load recommended for assistance exercises?

8rm

Which of the following is a recommended rest interval between sets for an intermiediate client with the goal of developing hypertrophy for his or her single-joint exercises?

60-90seconds