CSSD EXAM QUESTIONS AND ANSWEERS LATEST
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METs formula
0.0175 x mets x weight in kg = kcal/min x min of activity
Low intensity daily carb needs
3- 5 g/kg/day
Moderate intensity (60 min) carb needs
5-7 g/kg/day
High intensity (1-3 hours/day)
6- 10 g/kg/day
very high intensity (4-5 hours/day)
8- 12 g/kg/day
Carb preworkout fueling
1 hour before: 1 g/kg
2 hours before: 2g/kg
3 hours before: 3g/kg
4 hours before: 4g/kg
Fueling during 30- 75 minutes of activity
small amount carb as needed
Fueling during 1- 2 hours of activity (endurance or intermittent)
30 g/hour
Fueling during 2- 3 hours of endurance
60 g/hr
Fueling during 2.5 > hour endurance events
90g /hr
Max amount of glucose absorbed
1g/minute
Max amount of glucose and fructose
1.8 g/minute
post workout carbs
1- 1.2 g/kg (starting 30 minutes after, then every hour x 4 hours)
carbo loading works for events lasting greater than how many minutes
90 minutes
protein needs for endurance athletes
1.2- 1.4 g/kg/day
protein needs for resistance athletes
1.6- 2 g/kg/day
post workout protein needs
3:1 ratio of carbs:protein or ~15- 30 g
how much leucine
2-3 g each time to stimulate muscle protein synthesis
protein amounts per meal
0.25 g/kg /meal x 4-5 meals
UPDATE .Buy Quality Materials!
METs formula
0.0175 x mets x weight in kg = kcal/min x min of activity
Low intensity daily carb needs
3- 5 g/kg/day
Moderate intensity (60 min) carb needs
5-7 g/kg/day
High intensity (1-3 hours/day)
6- 10 g/kg/day
very high intensity (4-5 hours/day)
8- 12 g/kg/day
Carb preworkout fueling
1 hour before: 1 g/kg
2 hours before: 2g/kg
3 hours before: 3g/kg
4 hours before: 4g/kg
Fueling during 30- 75 minutes of activity
small amount carb as needed
Fueling during 1- 2 hours of activity (endurance or intermittent)
30 g/hour
Fueling during 2- 3 hours of endurance
60 g/hr
Fueling during 2.5 > hour endurance events
90g /hr
Max amount of glucose absorbed
1g/minute
Max amount of glucose and fructose
1.8 g/minute
post workout carbs
1- 1.2 g/kg (starting 30 minutes after, then every hour x 4 hours)
carbo loading works for events lasting greater than how many minutes
90 minutes
protein needs for endurance athletes
1.2- 1.4 g/kg/day
protein needs for resistance athletes
1.6- 2 g/kg/day
post workout protein needs
3:1 ratio of carbs:protein or ~15- 30 g
how much leucine
2-3 g each time to stimulate muscle protein synthesis
protein amounts per meal
0.25 g/kg /meal x 4-5 meals
