CSSD EXAM QUESTIONS AND ANSWEERS LATEST
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Cunningham Equation
RMR = 500 + 22(FFM)
FFM = fat-free mass in kg
for this equation, you need body composition.
Activity Factors
Sedentary 1.3
light 1.6
moderate 1.7
heavy 2.1
exceptional 2.4
Vegans need how much more % PRO and why
Vegans need 10% more PRO cuz plant PRO is not well Absorbed
How many g/kg are dangerous?
25g/kg
Protein Based on Activity
Sedentary 0.8g/kg
low-mod 1.0g/kg
Endurance 1.2-1.4/kg
Ultra 1.2-2/kg
strength 1.2-2g/kg
CHO based on Activity
Most athletes 5-8g/kg
increased intensity/competition/marathon 8-10g/kg
Ultra 10-12g/kg
Fat Needs
20-35%
1g/kg
Endurance 2g/kg
BMI Formula
weight in kg/ (height in meters)^2
170# / 2.2 = 77kg
69" X 2.54 = 175.2cm = 1.75m
77kg/(1.75m)^2
25BMI
Simplified RMR
Male
Female
Male RMR = 24kcal x kg
Femal RMR = 21.6 kcal x kg
, What level of USG (urine Specific Gravity) is dehydrated
>1.02 = dehydrated
What is HMB?
Beta Hydroxy Beta Methybutric Acid
-Used for Building Muscle
-Preventing Muscle loss
- It is a metabolite of Leucine
What is L-Caritine used for?
Used for Energy Production by transporting Fatty acids into cell mitochondria
Karvonen Formula
202- resting heat rate = training heat rate
Mifflin-St. Jeor Equation
Men RMR (9.99 x kg) + (6.25 x cm) - (4.92 x age) +5
Women RMR (9.99 x kg) + (6.25 x cm) - (4.92 x age) -161
How long does stored glycogen last?
90-120 mins
Amount of glycogen in Grams
muscle
liver
blood glucose
avg 2 hours worth of stored energy
Muscle 300-400 grams
Liver 75-100g
Blood glucose 5g
% of Macros
CHO 50-60%
PRO 15-20%
FAT 20-30%
8 Essential Amino Acids
Isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine
12 non-essential amino acids
Alanine, Arginine, Asparagine, aspartic acid, cysteine, glutaminc acid, glutamine,
glycine, histidine, proline, serine, tryosine
Carbohydrate loading
Taper down training 2-3 weeks before event (45-65%) CHO
72 hrs prior to event increase CHO to 8-12g/kg
How much does fiber reduce PRO absorption
fiber reduces PRO by 10%
What is orthorexia?
an obsession with eating foods that one considers healthy
Eating Disorder
often avoid food groups entirely
anorexia nervosa
Dietary restriction
decrease kcals
UPDATE .Buy Quality Materials!
Cunningham Equation
RMR = 500 + 22(FFM)
FFM = fat-free mass in kg
for this equation, you need body composition.
Activity Factors
Sedentary 1.3
light 1.6
moderate 1.7
heavy 2.1
exceptional 2.4
Vegans need how much more % PRO and why
Vegans need 10% more PRO cuz plant PRO is not well Absorbed
How many g/kg are dangerous?
25g/kg
Protein Based on Activity
Sedentary 0.8g/kg
low-mod 1.0g/kg
Endurance 1.2-1.4/kg
Ultra 1.2-2/kg
strength 1.2-2g/kg
CHO based on Activity
Most athletes 5-8g/kg
increased intensity/competition/marathon 8-10g/kg
Ultra 10-12g/kg
Fat Needs
20-35%
1g/kg
Endurance 2g/kg
BMI Formula
weight in kg/ (height in meters)^2
170# / 2.2 = 77kg
69" X 2.54 = 175.2cm = 1.75m
77kg/(1.75m)^2
25BMI
Simplified RMR
Male
Female
Male RMR = 24kcal x kg
Femal RMR = 21.6 kcal x kg
, What level of USG (urine Specific Gravity) is dehydrated
>1.02 = dehydrated
What is HMB?
Beta Hydroxy Beta Methybutric Acid
-Used for Building Muscle
-Preventing Muscle loss
- It is a metabolite of Leucine
What is L-Caritine used for?
Used for Energy Production by transporting Fatty acids into cell mitochondria
Karvonen Formula
202- resting heat rate = training heat rate
Mifflin-St. Jeor Equation
Men RMR (9.99 x kg) + (6.25 x cm) - (4.92 x age) +5
Women RMR (9.99 x kg) + (6.25 x cm) - (4.92 x age) -161
How long does stored glycogen last?
90-120 mins
Amount of glycogen in Grams
muscle
liver
blood glucose
avg 2 hours worth of stored energy
Muscle 300-400 grams
Liver 75-100g
Blood glucose 5g
% of Macros
CHO 50-60%
PRO 15-20%
FAT 20-30%
8 Essential Amino Acids
Isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine
12 non-essential amino acids
Alanine, Arginine, Asparagine, aspartic acid, cysteine, glutaminc acid, glutamine,
glycine, histidine, proline, serine, tryosine
Carbohydrate loading
Taper down training 2-3 weeks before event (45-65%) CHO
72 hrs prior to event increase CHO to 8-12g/kg
How much does fiber reduce PRO absorption
fiber reduces PRO by 10%
What is orthorexia?
an obsession with eating foods that one considers healthy
Eating Disorder
often avoid food groups entirely
anorexia nervosa
Dietary restriction
decrease kcals
