Resting Metabolic Rate (RMR) Unit 9
Fueling Your Clients: Before, During, and After Workout
Questions and Answers
- 1.
RMR is the number of calories it takes for the body to function daily.
- A.
True
- B.
False
Correct Answer
A. TrueExplanation
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.Rate this question:
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- 2.
How many you determine your client's resting metabolic rate (RMR)?
- A.
Desired body weight x10 = RMR
- B.
Current body weight - age x10 = RMR
- C.
Current body weight - desired weight loss x10 = RMR
- D.
Current body weight x10 = RMR
Correct Answer
D. Current body weight x10 = RMRExplanation
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.Rate this question:
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- 3.
What is a simple equation for estimating your client's daily calorie requirement?
- A.
Body weight - fat weight x10
- B.
RMR + daily activity
- C.
RMR + formal exercise calories + daily activity calories
- D.
RMR x 10
Correct Answer
C. RMR + formal exercise calories + daily activity caloriesExplanation
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.Rate this question:
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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?
- A.
2930
- B.
2350
- C.
2030
- D.
2390
Correct Answer
A. 2930Explanation
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.Rate this question:
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- 5.
A 400-calorie serving includes 220 calories from fat. The percentage of fat calories for this serving is ___percent.
- A.
45
- B.
55
- C.
65
- D.
75
Correct Answer
B. 55Explanation
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.Rate this question:
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- 6.
The number of calories in one gram of protein is:
- A.
4
- B.
5
- C.
7
- D.
9
Correct Answer
A. 4Explanation
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.Rate this question:
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- 7.
According to researcher Liz Applegate, _______grams of carbohydrate per pound of body weight accurately reflects an individual carbohydrate needs.
- A.
1-3
- B.
3-5
- C.
5-10
- D.
10-15
Correct Answer
B. 3-5Explanation
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.Rate this question:
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- 8.
The recommended protein requirements per pound of body weight are___________grams
- A.
.6-.9
- B.
.9-1.2
- C.
1.2-1.6
- D.
1.6-2.0
Correct Answer
A. .6-.9Explanation
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.Rate this question:
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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.
- A.
True
- B.
False
Correct Answer
A. TrueExplanation
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.Rate this question:
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- 10.
The glycemic index for an average apple is approximately:
- A.
100
- B.
69
- C.
35
- D.
15
Correct Answer
C. 35Explanation
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.Rate this question:
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- 11.
Low to moderate glycemic index foods before exercise are preferred when performing exercise longer than an hour.
- A.
True
- B.
False
Correct Answer
A. TrueExplanation
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.Rate this question:
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- 12.
Protein rich foods are the correct food choice for recovery after exercise.
- A.
True
- B.
False
Correct Answer
B. FalseExplanation
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.Rate this question:
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- 13.
A client that has trained hard should begin to ingest food within ____minutes
- A.
15
- B.
30
- C.
60
- D.
90
Correct Answer
A. 15Explanation
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.Rate this question:
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