Resting Metabolic Rate (RMR) Unit 9

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.

RMR stands for Resting Metabolic Rate, which refers to the number of calories the body needs to maintain basic bodily functions at rest. This includes functions such as breathing, circulating blood, and regulating body temperature. Therefore, the statement that RMR is the number of calories it takes for the body to function daily is true.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.