Applied Sciences & Nutrition Flashcards

Which macronutrient provides 4 calories per gram and is the body's preferred energy source during high-intensity exercise?

Answer: Carbohydrate

Carbohydrates provide 4 kcal/g and are the primary fuel for high-intensity, glycolytic activity.

According to NASM, what is the general daily protein recommendation for a healthy adult engaged in resistance training?

Answer: 1.2-1.7 g/kg of body weight

Active individuals doing resistance training typically need roughly 1.2-1.7 g of protein per kilogram of body weight.

Which energy system is the predominant supplier of ATP during an all-out 8-second sprint?

Answer: ATP-PC (phosphagen) system

The ATP-PC system supplies immediate energy for very short, maximal efforts lasting roughly 10 seconds or less.

How many calories are stored in one gram of dietary fat?

Answer: 9 calories

Fat is the most energy-dense macronutrient at 9 kcal per gram.

What is the recommended general fluid guideline NASM cites for maintaining hydration before exercise?

Answer: Consume 14-22 oz of fluid about 2 hours before exercise

Pre-exercise hydration guidelines suggest roughly 14-22 oz of fluid about two hours beforehand.

Which vitamin is fat-soluble and therefore stored in the body rather than excreted readily?

Answer: Vitamin D

Vitamin D is one of the fat-soluble vitamins (A, D, E, K) that are stored in body fat and the liver.

A client wants to lose fat. What does NASM identify as the fundamental requirement for weight loss?

Answer: A negative caloric balance (energy deficit)

Fat loss fundamentally requires expending more energy than is consumed, creating a caloric deficit.