Nutrition and Weight Management Flashcards

According to NSCA-CPT guidelines, what is the recommended daily protein intake for a recreational exerciser?

Answer: 0.8–1.0 g/kg/day

The NSCA recommends 0.8–1.0 g/kg/day of protein for recreational exercisers to support general health and recovery.

Which macronutrient is the PRIMARY fuel source during high-intensity anaerobic exercise?

Answer: Carbohydrate

Carbohydrates (as muscle glycogen and blood glucose) are the primary fuel during high-intensity anaerobic exercise due to rapid ATP production via glycolysis.

A client wants to lose 1 lb of body fat per week. Approximately what caloric deficit per day is required?

Answer: 500 kcal/day

One pound of fat equals roughly 3,500 kcal, so a 500 kcal/day deficit over 7 days achieves approximately 1 lb of fat loss per week.

What is the primary role of dietary fat in the body during low-to-moderate intensity exercise?

Answer: Primary fuel substrate via beta-oxidation

During low-to-moderate intensity aerobic exercise, fat is the primary fuel through beta-oxidation of free fatty acids in the mitochondria.

Which vitamin is classified as fat-soluble and can accumulate to toxic levels if over-supplemented?

Answer: Vitamin A

Vitamin A is fat-soluble and stored in the liver; excessive supplementation can lead to hypervitaminosis A, causing toxicity.

According to NSCA-CPT guidelines, what percentage of total daily calories should come from carbohydrates for a moderately active individual?

Answer: 45–65%

The NSCA and dietary guidelines recommend 45–65% of total daily calories from carbohydrates for moderately active individuals.