Resting Metabolic Rate (RMR) Unit 9

2.

How many you determine your client's resting metabolic rate (RMR)?

Desired body weight x10 = RMR
Current body weight - age x10 = RMR
Current body weight - desired weight loss x10 = RMR
Current body weight x10 = RMR

Correct Answer

A. Current body weight x10 = RMR

Explanation

To determine a client's resting metabolic rate (RMR), you multiply their current body weight by 10. This is because RMR is the number of calories the body needs to maintain basic bodily functions at rest, and weight is a significant factor in determining this rate. By multiplying the weight by 10, you are estimating the number of calories needed for the body to function at rest.

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3.

What is a simple equation for estimating your client's daily calorie requirement?

Body weight - fat weight x10
RMR + daily activity
RMR + formal exercise calories + daily activity calories
RMR x 10

Correct Answer

A. RMR + formal exercise calories + daily activity calories

Explanation

The correct answer is "RMR + formal exercise calories + daily activity calories". This equation is a simple way to estimate a client's daily calorie requirement. RMR stands for Resting Metabolic Rate, which is the number of calories the body needs to maintain basic bodily functions at rest. Adding formal exercise calories and daily activity calories to the RMR gives a more accurate estimate of the total calories needed for the day, taking into account both exercise and daily activities.

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4.

If Joe's RMR is 1450 and his formal exercise caloeris is 580 and his daily activity calories is 900, what is his calorie requirement for the day?

2930
2350
2030
2390

Correct Answer

A. 2930

Explanation

Joe's calorie requirement for the day is calculated by adding his RMR (1450), formal exercise calories (580), and daily activity calories (900). Therefore, 1450 + 580 + 900 = 2930.

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5.

A 400-calorie serving includes 220 calories from fat. The percentage of fat calories for this serving is ___percent.

45
55
65
75

Correct Answer

A. 55

Explanation

To find the percentage of fat calories, divide the number of calories from fat (220) by the total number of calories in the serving (400), and then multiply by 100. This can be calculated as (220/400) * 100 = 55%. Therefore, the correct answer is 55.

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6.

The number of calories in one gram of protein is:

4
5
7
9

Correct Answer

A. 4

Explanation

Protein contains 4 calories per gram. This is because protein is one of the three macronutrients, along with carbohydrates and fats, that provide energy to the body. Each gram of protein is broken down and metabolized by the body, releasing 4 calories of energy. Therefore, the correct answer is 4.

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7.

According to researcher Liz Applegate, _______grams of carbohydrate per pound of body weight accurately reflects an individual carbohydrate needs.

1-3
3-5
5-10
10-15

Correct Answer

A. 3-5

Explanation

According to researcher Liz Applegate, consuming 3-5 grams of carbohydrate per pound of body weight accurately reflects an individual's carbohydrate needs. This range ensures that the body has enough fuel for energy and proper functioning without overloading it with excessive carbohydrates. It strikes a balance between providing enough carbohydrates for optimal performance and preventing unnecessary weight gain.

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8.

The recommended protein requirements per pound of body weight are___________grams

.6-.9
.9-1.2
1.2-1.6
1.6-2.0

Correct Answer

A. .6-.9

Explanation

The recommended protein requirements per pound of body weight are between .6 and .9 grams. This range is considered appropriate for most individuals to meet their protein needs. It is important to consume an adequate amount of protein as it is essential for the growth, repair, and maintenance of body tissues. However, individual protein requirements may vary based on factors such as age, sex, activity level, and overall health.

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9.

The stimulus for your cleint's muscles to grow larger comes from overloading tham with correct and intense strength exercise, not from excessive amounts of protein.

True
False

Correct Answer

A. True

Explanation

The explanation for the given correct answer is that the stimulus for muscle growth is primarily derived from overloading the muscles with correct and intense strength exercises. This means that engaging in exercises that challenge and strain the muscles, such as weightlifting, is more effective in promoting muscle growth than consuming excessive amounts of protein alone. While protein is essential for muscle repair and growth, it is the exercise-induced stress on the muscles that triggers the adaptation and growth response. Therefore, the statement is true.

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10.

The glycemic index for an average apple is approximately:

100
69
35
15

Correct Answer

A. 35

Explanation

The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. A GI value of 35 for an average apple suggests that it has a moderate impact on blood sugar levels. This means that when consumed, the carbohydrates in an apple are broken down and absorbed relatively slowly, resulting in a gradual increase in blood sugar. Foods with a lower GI are generally considered healthier as they provide a more sustained release of energy and have less of an impact on blood sugar spikes.

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11.

Low to moderate glycemic index foods before exercise are preferred when performing exercise longer than an hour.

True
False

Correct Answer

A. True

Explanation

Consuming low to moderate glycemic index foods before exercise is preferred when performing exercise longer than an hour because these foods provide a slow and steady release of glucose into the bloodstream. This helps to sustain energy levels during prolonged physical activity, preventing a rapid drop in blood sugar levels and avoiding fatigue. High glycemic index foods, on the other hand, can cause a quick spike in blood sugar followed by a crash, leading to a decrease in energy and performance. Therefore, opting for low to moderate glycemic index foods is beneficial for sustained energy and optimal performance during longer exercise sessions.

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12.

Protein rich foods are the correct food choice for recovery after exercise.

True
False

Correct Answer

A. False

Explanation

Protein rich foods are not the correct food choice for recovery after exercise. While protein is important for muscle repair and growth, it is carbohydrates that are the primary fuel source for replenishing energy stores after exercise. Carbohydrates help to restore glycogen levels in the muscles, allowing for faster recovery and improved performance in subsequent workouts. Protein can still play a role in recovery by aiding in muscle repair, but it is not the main focus immediately after exercise.

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13.

A client that has trained hard should begin to ingest food within ____minutes

15
30
60
90

Correct Answer

A. 15

Explanation

After a client has trained hard, their body needs to replenish the energy and nutrients lost during the workout. Ingesting food within 15 minutes helps kickstart the recovery process by providing the necessary fuel to replenish glycogen stores, repair muscles, and promote growth. This window of time, known as the "anabolic window," is when the body is most receptive to nutrient uptake. Waiting longer than 15 minutes may result in slower recovery and reduced gains from the workout.

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Resting Metabolic Rate (RMR) Unit 9

RMR is the number of calories it takes for the body to function daily.

Quiz Preview

How many you determine your client's resting metabolic rate (RMR)?

What is a simple equation for estimating your client's daily calorie requirement?

If Joe's RMR is 1450 and his formal exercise caloeris is 580 and his daily activity calories is 900, what is his calorie requirement for the day?

A 400-calorie serving includes 220 calories from fat. The percentage of fat calories for this serving is ___percent.

The number of calories in one gram of protein is:

According to researcher Liz Applegate, _______grams of carbohydrate per pound of body weight accurately reflects an individual carbohydrate needs.

The recommended protein requirements per pound of body weight are___________grams

The stimulus for your cleint's muscles to grow larger comes from overloading tham with correct and intense strength exercise, not from excessive amounts of protein.

The glycemic index for an average apple is approximately:

Low to moderate glycemic index foods before exercise are preferred when performing exercise longer than an hour.

Protein rich foods are the correct food choice for recovery after exercise.

A client that has trained hard should begin to ingest food within ____minutes