Oct 08, 2015
Building a diet plan Quiz
Top of Form
1. If you train hard, you can eat all the bad foods you like and yet stay healthy
False
2. The calories in sugar are called empty because dont provide you with any nutrients
True
3. Your vitality depends upon a careful balance of at least:
50 nutrients
4. Which of the following is an essential fat?
Linoleic acid
5. Before foods can give you energy and stamina, hundreds of chemical reactions must take place, involving:
28 vitamins and minerals
6. If you want to eat healthier, try NOT to:
Eat more processed meat such as sausages
7. Which of the following is not a C.R.A.P. food?
Complex carbohydrates
8. Your diet wont affect your athletic performance
False
9. All athletes should aim to consume the same amount of protein
False
10. Energy availability is:
Dietary intake minus energy expended during exercise
11. If you significantly reduce your total caloric intake during hard periods of training, you will:
Increase your risk of injury
12. You can calculate how many calories you need daily from your body weight and physical activity
True
13. The number of calories you burn at rest to keep your heart beating and lungs breathing is called:
BMR
14. To estimate your basal metabolic rate, you can multiply your body weight in kilograms by:
22 calories if you are female and 24 calories if you are male
15. The number of calories you burn during a workout isnt connected to your body weight
False
16. To calculate your daily caloric needs you need to:
Multiply your BMR by your physical activity level
17. If you eat more calories than needed, you will:
Gain weight
18. BMR calculations take into account your body weight and gender
True
19. The International Olympic Committee is not competent to provide nutritional guidance for athletes
False
20. A 73 kg athlete would expend approximately how many calories per hour of swimming?
423
21. A 91 kg footballer would expend approximately how many calories in the first half of the match? (Hint: half a match is 45 minutes, which equals to 0.75 hours)
500
22. The basal metabolic rate of a 58 kg female athlete is approximately:
1,276
23. The physical activity level quotient for an athlete that trains intensively every day is:
1.7
24. The daily caloric needs for a male sprinter that weighs 78kg and trains hard from Monday to Sunday is:
3,182
Analysing food journals Quiz
Top of Form
1. The most accurate method to record your clients dietary intake is:
A daily food diary
2. A 24-hour food recall is the most common technique for assessing food intake
True
3. If you decide to use the 24-hour food recall method to monitor your clients carb loading diet, you should obtain several 24-hour recalls within a week
True
4. The benefit of a food frequency questionnaire is that it itemises the intake on a specific day
False
5. A 7-day food diary could be a deceiving method as it includes what you eat and drink over the weekend
False
6. The maximum recommended amount of caffeine is 300mg per day, which is about 6 cups of tea
True
7. The Eat Well Plate is a pictorial representation of food guidelines for the general public and not necessarily applicable to athletes
True
8. The Training Food Pyramid is appropriate for clients who exercise at least:
5 hours a week
9. During a power and strength training session:
Water is preferred over sports drinks
10. Most carbohydrates in a training diet should ideally come from:
Wholegrain foods, legumes and potatoes
11. The oils found in nuts, seeds and coconut oil may improve endurance
True
12. If you are on a training diet, you should have plenty of vegetables, ideally:
3 to 5 portions daily
13. In a training diet, a portion of fruit is about the size of 2 tennis balls
False
14. In a training diet, the fats and seeds group includes fat from dairy and meat
False
15. If you exercise every day, 2 medium cups of milk and 2 small pots of yogurt would help meet your calcium requirements
True
16. Beans, lentils, dairy and protein shakes should be counted towards your daily protein target
True
17. Sports drinks and energy bars dont count as optional calories in the Training Food Pyramid
False
18. If you train daily, you should drink 1 or 2 litres of fluids a day and add at least:
400ml per hour of exercise
How the body stores fuel and fat Quiz
Top of Form
1. On average, 1 gram of carbohydrate has:
4 calories
Bottom of Form
On average, a 70 kg healthy male stores about how many calories in their muscles?
350
1,200
24,000
0
The sum of all of these numbers
If you look at the bottom row of the Fuel Type and Energy Availability Table, you will see the calorie values for each type of fuel stored in muscle, as follows: Glycogen 1,200 calories; Fat 350 calories; Protein 24,000 calories. So the total calories from all three fuel sources (1,200 350 24,000 = 25,500) is the approximate amount of calories stored in the muscles of a 70 kg average male. Fat is the most concentrated form of energy, providing the body with:
More than twice the calories in carbohydrate or protein
100 grams of beef mince has 332 calories and contains 30 grams of fat, which means that:
270 calories come from fat
Steamed cod fish typically provides more protein and less fat than beef mince
True
The glycogen storage capacity in an athlete can amount to:
400 grams in muscles and 100 grams in the liver
Glycogen in the liver helps maintain your blood glucose levels during prolonged exercise
True
If you build more muscle, it doesnt mean that you can store more glycogen
False
Low-carb diets make you lose a lot of water weight in the first few days because of glycogen storage depletion
True
The body stores glucose rather than glycogen in muscles
False
Small amounts of glucose are present in the blood and brain to keep you functioning
True
Around 300 to 400 grams of fat is stored in your muscles
Incorrect
True
On average, a 70kg healthy male stores about how many calories of glycogen in their body?
1,600
A female with a body fat percentage of 21% to 24% is considered:
Fit
A male with a body fat percentage of over 25% is considered obese
True
The body fat percentage of a male elite runner is typically about 8 to 18%
False
A typical professional footballer has about 8 to 18% body fat
True
During exercise, you cant get fuel from the protein in your muscles
False
Theres limitless supply of glycogen in the body
False
If you cycle fast for about 4 hours, your body wont absorb more than 60g of carbs per hour
False
Tuna has more Omega 3 than salmon
False
Flaxseed oil has less Omega 3 than cod liver oil
False
Carbohydrate requirements are now expressed as a percentage of your total caloric intake (rather than grams per kilogram of body weight)
False
The amount of carbohydrates that you need is based exclusively on your body size
False
Carbs are stored as glycogen in the body but released and used as glucose
True
In events of about 1 hour, a carbohydrate mouth rinse improves performance, even when you dont swallow it
True
An untrained person at the start of an exercise programme needs more protein than a sedentary person
True
You can enhance your performance by eating 1 to 4 grams of carbs per kilogram of body weight:
Between 1 and 4 hours before exercise
An office worker that doesnt do any exercise other than a couple of football matches a month needs around:
0.75 grams of protein per kilogram of body weight daily
If you want to gain muscle, its recommended that you eat about:
20 to 25 grams of protein immediately after a workout
Eating more protein than needed leads to additional muscle growth
False
Eating significantly more protein than you need can lead to fat gain
True
If you eat a combination of carbs and protein after training you promote muscle building
True
The recommended percentage of body fat for health is 5 % for men and 10% for women
Incorrect
False
Omega 3 is particularly beneficial for athletes because it:
Improves strength and performance
If you are a regular exerciser, your dietary fat intake should be around 20 to 35% of your daily calories
True
Which of the following is NOT a source of Omega 3:
Apples
Severe dehydration wont disturb your athletic performance
False
The sodium in sports drinks helps you retain water to prevent dehydration
True
After exercise, you should always have sports drinks to replace water and sodium losses
False
Intensive exercise increases your need for vitamins and minerals, in particular calcium, iron and vitamin D
True
Carb loading strategies for peak performance Quiz
Top of Form
1. Saying low GI or low carb is the same thing
False
2. Your clients ideal carbohydrate intake for their training volume is 420 to 490 grams. This requirement would be met by eating 420 to 490 grams of bread.
False
3. Lactose is a protein and not a carbohydrate
False
4. Glucose and fructose are complex carbohydrates
False
5. Dietary fibre is a simple carbohydrate
False
6. The faster a carbohydrate is absorbed, the faster it can help with your training and recovery
True
7. Wholegrains, cereals and potatoes are complex carbohydrates, whereas fruit sugar and honey are simple carbohydrates
True
8. Glucose polymers and maltodextrin are typical ingredients in sports drinks
True
9. Corn flakes have a lower GI than table sugar
False
10. A low GI diet may help you lose weight because it:
Increases your satiety
11. Which of the following foods has a low GI?
Beans
12. Which of the following foods doesnt have a low GI?
White rice
13. High GI foods eaten 2 to 4 hours before a marathon may improve endurance and delay fatigue
False
14. If you train really hard for more than 4 hours daily, your carbohydrate requirement is about:
10 to 12 grams per kilogram of body weight
15. The bigger your muscles, the bigger your glycogen storage capacity
True
16. If you reduce your training volume, you wont need to eat as many carbohydrates to fuel muscles
True
17. If you train every day, you should eat a low carb diet to recover glycogen stores
False
18. If you exercise with low muscle glycogen stores, you force your muscles to use fat as a fuel
True
19. Carb loading methods arent appropriate for long distance triathlons
False
20. Exercise tapering and rest before a competition will negatively affect your performance
False
21. The goal of a carb loading method is to top up your bodys glycogen stores before a competition so you can last longer
True
22. Its recommended to start a carb loading diet:
7 days before the event
23. Carb loading can produce fat gain of about 1 to 2 kg
False
24. The days before any competition, you should increase fibre intake and avoid compact carbs
False
25. Carb loading is unlikely to benefit you if the competition lasts less than:
90 minutes
26. When carb loading, its best to eat after a taper training session - thats when your muscles are primed to absorb more glycogen
True
27. A carb loading diet can extend your time before exhaustion by 20%
True
28. Carb loading methods are mainly used before events such as:
Marathons
29. A 65 kg female swimmer that trains heavily for about 5 hours every day, needs to refuel with how much carbohydrate?
650 to 780 grams daily
30. How much carbohydrate does a 76 kg male footballer need the day before a match for his carb loading plan to work?
608 to 760 grams
31. How much carbohydrate does a 57 kg female runner need on the 4th day before the race for her carb loading plan to work?
285 to 399 grams
32. Which of the following isnt a low GI starchy vegetable?
Potato
33. Apples have a lower GI value than watermelons
True
Fuelling muscles before, during and after exercise Quiz
Top of Form
1. Its a bad idea to have some banana in between sets when youre playing a long tennis match
False
2. Eating between workouts isnt necessary if you have 2 or more training sessions separated by breaks
False
3. Carbohydrates eaten between workouts should be low GI
True
4. Which of the following is NOT ideal 2 to 4 hours before your first training session of the day?
Sports drink
5. Which of the following is NOT ideal 1 to 2 hours before exercise?
Chicken burger with chips
6. Ideally you should eat between 2 and 4 hours before training to allow your stomach to settle
True
7. The closer you are to the start of your training session, the bigger your meal should be
False
8. 200 to 300 grams of carbohydrate about 3 hours before exercise helps you exercise 9 % longer
True
9. High GI is better than low GI for your pre-exercise meal
False
10. Your pre-exercise meal would ideally have 2.5 grams of carbohydrates per kilogram of body weight
True
11. For most activities lasting less than 45 minutes to 1 hour, drinking carbohydrate containing sports drinks is necessary
False
12. A drink containing both protein and carbohydrate during exercise improves endurance to a greater extent than carbohydrate alone
True
13. The best strategy is to begin consuming carbohydrate soon before the start of a workout, ideally around 30 minutes prior
False
14. For exercise longer than 1 hour, the ideal intake is between 30 and 60 g of carbohydrate per hour
True
15. Hitting the wall can happen after 2 to 3 hours of continuous exercise without consuming carbohydrate
True
16. High GI carbs, such as sports drinks, are generally better than low GI during a workout lasting over 1 hour
True
17. After prolonged and exhaustive exercise, such as a marathon, it may take up to 7 days to refill glycogen stores
True
18. It takes an elite athlete longer to replace their glycogen stores than a beginner
False
19. An appropriate recovery meal should include 4 grams of carbs for every gram of protein
True
20. Its recommended to eat 4 grams of carbohydrate per kilogram of body weight during the 2-hour post-exercise window
False
21. If you exercise daily, low GI recovery meals are better than high GI to enhance your performance during the subsequent workout
True
22. If you have milk after resistance training, youre likely to gain more muscle than if having a soy drink
True
23. When you have several training sessions a day, your carbohydrates should be distributed between 4 and 6 small meals rather than eaten all at once
True
24. How much carbohydrate does a 72 kg cyclist need 4 to 2 hours before competing?
180 grams
25. An 82 kg triathlete should each how much carbohydrate within 2 hours after competing?
82 grams
Bottom of Form
Bottom of Form
Muscle building and weight control Quiz
Top of Form
1. Active exercisers need to eat the same amount of protein as the general population
False
2. Protein comprises about how much of your total body weight?
20%
3. Protein in muscle is used as fuel for exercise only when glycogen stores run low
False
4. Protein in muscles fuels exercise even when your glycogen stores are high
True
5. A low intake of protein wont result in muscle loss, even if youre training hard
False
6. Beginners need more protein than elite athletes
True
7. If after a workout you eat just protein (15 - 25 g), without any carbs, youll build more muscle
False
8. Muscles absorb more protein within 2 hours following a workout
True
9. For muscle repair and growth, its best to have protein in the evening rather than throughout the day
False
10. Milk is less effective than protein supplements
False
11. Casein and soy are fast proteins
False
12. Eating more protein than your optimal intake helps you build more muscle
False
13. Additional protein is needed to compensate for the increased breakdown of protein during intense training
True
14. Protein plus exercise equals greater weight loss for dieters
True
15. For fat loss, you should decrease your daily calories and carbs by:
15%
16. For power and resistance training recovery, you need how much daily protein per kilogram of body weight?
1.4 to 1.8g
17. To build muscle, you need to increase your protein to 1.8 to 2 grams per kg of body weight a day, combined with:
Heavy resistance (strength) training
18. When you eat protein, its broken down in your digestive tract into:
Amino acids
19. If you start your training session with low muscle-glycogen stores, you wont lose as much muscle
False
20. 12 of the amino acids can be made in the body from other amino acids, carbohydrate and nitrogen. These are called:
Non-essential amino acids
21. Which of the following is NOT an essential amino acid?
Glutamine
22. Branched-chain amino acids are important for athletic performance because they:
Can be used directly as fuel by muscles
23. When your glycogen stores run low, protein contributes to your energy production by about:
15%
24. Strength and power athletes have additional protein needs compared with endurance athletes
True
25. If youre on a weight (fat) loss programme, dont reduce your carbohydrate too drastically, otherwise youll lose muscle, mainly because:
Protein in your muscles will be used to fuel exercise
26. Your clients ideal carbohydrate intake to support their training is about 500 grams on average. Thats approximately: [Hint: apply learnings from Module 3 Unit 1]
2,000 carbohydrate calories
27. Drinking skimmed milk after resistance exercise for 12 weeks causes:
Body fat reduction, muscle mass increase and strength gains
28. Approximately how many daily protein calories does a 53 kg distance cyclist need to maintain her weight? (Decimals have been rounded) [Hint: apply learnings from Module 3 Unit 1]
254 to 297 calories
29. Your client, a 93 kg weight lifter, wants to gain 0.5 1 kg of muscle within a month. How much protein does he need to help achieve this goal?
167 to 186 grams daily
30. Your client, a 63kg marathon runner, needs to lose some body fat. You told her to eat less calories and carbs but to increase her daily protein intake to:
100 to 126g
31. You told your client to have a protein meal after their resistance training workout. You think this meal should have about 15g of protein. Which option approximates that number?
A small carton of cottage cheese
32. How much protein does one chicken breast (130g) have?
39g
33. Which of the following may not suitable for a vegetarian athlete?
Turkey
34. If youre in a serious training programme, you should never include extra milk, a milk-based drink, eggs or yoghurt in the first meal of the day
False
35. A low-protein diet similar to the recommended daily allowance (RDA) for sedentary people causes strength and power athletes to lose muscle
True
36. Strength training approximately doubles your protein needs compared with sedentary people
True
Replacing sweat losses Quiz
Top of Form
1. An average person could expect to lose around 2 litres of fluid during an hour of intensive training
False
2. The more you sweat, the more fat you lose
False
3. If you dont wear a sweatsuit, youll lose less fat
False
4. If you feel really thirsty during exercise, it means that youre already dehydrated by around 1% of your body weight
True
5. Concentrated, dark-coloured urine of a small volume indicates you are dehydrated
True
6. Dehydration is non-cumulative
False
7. Drinking more than usual today doesnt guarantee that youll rehydrate fully
True
8. You lose around 600 calories of heat energy for every litre of sweat that evaporates
True
9. You can prevent your body from losing water
False
10. A 10% fluid loss is by no means life threatening
False
11. Dehydration doesnt affect performance
False
12. Your mind can override the feeling of thirst, which compromises rehydration slower
True
13. Fluid loading prior to an event is not possible
False
14. If you take vitamin supplements, urine quantity is a better indicator of hydration levels than urine colour
True
15. Wearing a sweatsuit will make you sweat more, exercise less hard and fatigue sooner
True
16. If you wear a sweatsuit, youll lose more fat
False
17. An hour before a football match, a 70kg player should drink about 350 to 490ml of fluids
False
18. Itd be wise to drink about 110 to 250 ml of water 10 minutes before the start of a tennis match, especially if its hot
True
19. You wont feel thirsty if you have high sodium levels in your blood
False
20. If you lose about a kilogram of body weight following a workout, it means that you would have dripped a litre of sweat
True
21. If you drink skimmed milk after training, you wont be rehydrating properly
False
22. Sports drinks arent as fast as water at speeding recovery after a 10k run
False
23. Symptoms of overhydration are completely different to those of dehydration
False
24. During a long distance cycling event, you should drink more than 800ml per hour
False
25. If you exercise moderately for less than an hour, water is better than sports drinks
True
26. If you begin a competition dehydrated, youll lose your competitive edge
True
27. If you exercise less than 30 minutes, you dont need to worry about rehydration and just drink some water if you are thirsty
True
28. A glucose polymer drink is one of the best options if youve been training hard for over an hour
True
29. Water is better than an isotonic drink if youve been running fast for about 45 minutes
False
30. During a 4 hour ultra-marathon, youre better off drinking multi-transportable carbohydrates
True
31. If you need to cycle fast for about 110 minutes until the finish line, having 30 grams of carbs from any kind of sports drinks every hour will help you stay strong
True
32. An isotonic drink usually contains 80 grams of carbs per litre
True
33. Water is absorbed faster than an isotonic drink
False
34. Lite sports waters are absorbed faster than water
True
35. Cyclists can keep going much longer and faster with a carbohydrate sports drink
True
36. Sodium is the best electrolyte during exercise
False
37. To prepare your own isotonic drink, all you need is half a litre of fruit juice and half a litre of water
True
38. Taking salt tablets in hot weather is a great idea
False
39. Sugar free sports drinks are a good refuelling strategy
False
40. Red Bull an hour before increases your bench press endurance
True
41. Caffeine reduces your perception of fatigue
True
42. Decaf coffee is completely caffeine free
False
43. Green tea doesnt have caffeine
False
44. Both decaffeinated and caffeinated drinks may provide you the same levels of rehydration
True
45. During strenuous exercise in warm or humid conditions (e.g. marathon running), you could be losing as much as:
2 litres an hour
46. Which of the following is NOT a symptom of a 4% fluid loss:
10% performance decline
47. If youre dehydrated, exercise becomes much harder because:
Your heart has to work harder
48. You are within 1% of optimal hydration, if your urine is:
Very pale yellow or pale yellow
49. A good strategy is to slowly drink plenty of fluids 2 to 4 hours before a competition, ideally:
5 to 7 ml of fluid per kg of body weight
50. How much fluid should a 77kg athlete drink 4 to 2 hours before a long distance run?
385 to 539 ml
51. The International Olympic Committee warns athletes against over-drinking before and during exercise, because:
This may increase your risk of water intoxication
52. If you lose 2 kilograms during a competition, you should drink approximately:
2.4 to 3 litres
53. On non-training days, you should drink 1 litre for every:
1000 calories expended
Competition diets for endurance, power and strength Quiz
Top of Form
1. Your client, who weighs 80kg, is competing in a 100-metre sprint in 3 days. He should now rest and eat about how much carbohydrate a day?
560 to 640g
2. 65kg, is competing in a triathlon that lasting over 2 hours. How much carbohydrate should she eat until then?
520 to 650g
3. In 3 days, your client, who weighs 75kg, is completing on a track and field event that includes hurdling, pole vault and triple jumps. How much carbohydrate should he eat in the next 3 days?
525g to 600g
4. If your client is carb loading and doing a 7-day taper, they should eat less calories because they arent training as hard
True
5. For a pre-competition weight loss, its best to aim for a loss of 0.5 kg body fat per week
True
6. Avoid losing weight at the last minute by starvation, because:
Youll lose muscle and wont perform at your best
7. A good pre-competition plan provides the requirements for carbohydrate, is low in fat and protein and ideal for the rest of the season
False
8. Do not skip your evening meal before your big day, even if you get anxious, mainly because:
You need this to top up muscle glycogen
9. Which of the following is not ideal if pre-competition nerves kick in?
Alcohol
10. Which of the following is NOT ideal for the meal youll eat 2 to 4 hours before your competition?
Salty or spicy
11. Which of the following could be a better option an hour before competing?
A banana
12. You should avoid solid foods during your triathlon
False
13. Which of the following is NOT an ideal solid food during a long duration event?
Chocolate bars
14. Which of the following isnt a good meal between heats?
Salad
15. What meals are ideal after a competition?
Pasta dishes
16. Which of the following should be avoided on the competition day?
Trying enjoyable and unfamiliar foods
17. The meal 2-4 hours before you compete should be:
High carb, low GI
18. Between heats or events, you shouldnt:
Eat high fibre foods
19. If your client is too nervous to eat before the competition, what should they do?
Eat liquid foods
20. Adding protein to a meal can reduce its GI
True
21. How much carbohydrate does an 83 kg open water swimmer need the day before an event for his carb loading plan to work?
664 to 830 grams
22. How much carbohydrate does a 62 kg hockey player need on the 4th day before the final match for her carb loading plan to work?
310 to 434 grams
Bottom of Form
Bottom of Form
Bottom of Form
Bottom of Form
Bottom of Form
_1479042270.unknown
_1479042302.unknown
_1479042318.unknown
_1479042326.unknown
_1479042330.unknown
_1479042332.unknown
_1479042333.unknown
_1479042331.unknown
_1479042328.unknown
_1479042329.unknown
_1479042327.unknown
_1479042322.unknown
_1479042324.unknown
_1479042325.unknown
_1479042323.unknown
_1479042320.unknown
_1479042321.unknown
_1479042319.unknown
_1479042310.unknown
_1479042314.unknown
_1479042316.unknown
_1479042317.unknown
_1479042315.unknown
_1479042312.unknown
_1479042313.unknown
_1479042311.unknown
_1479042306.unknown
_1479042308.unknown
_1479042309.unknown
_1479042307.unknown
_1479042304.unknown
_1479042305.unknown
_1479042303.unknown
_1479042286.unknown
_1479042294.unknown
_1479042298.unknown
_1479042300.unknown
_1479042301.unknown
_1479042299.unknown
_1479042296.unknown
_1479042297.unknown
_1479042295.unknown
_1479042290.unknown
_1479042292.unknown
_1479042293.unknown
_1479042291.unknown
_1479042288.unknown
_1479042289.unknown
_1479042287.unknown
_1479042278.unknown
_1479042282.unknown
_1479042284.unknown
_1479042285.unknown
_1479042283.unknown
_1479042280.unknown
_1479042281.unknown
_1479042279.unknown
_1479042274.unknown
_1479042276.unknown
_1479042277.unknown
_1479042275.unknown
_1479042272.unknown
_1479042273.unknown
_1479042271.unknown
_1479042206.unknown
_1479042238.unknown
_1479042254.unknown
_1479042262.unknown
_1479042266.unknown
_1479042268.unknown
_1479042269.unknown
_1479042267.unknown
_1479042264.unknown
_1479042265.unknown
_1479042263.unknown
_1479042258.unknown
_1479042260.unknown
_1479042261.unknown
_1479042259.unknown
_1479042256.unknown
_1479042257.unknown
_1479042255.unknown
_1479042246.unknown
_1479042250.unknown
_1479042252.unknown
_1479042253.unknown
_1479042251.unknown
_1479042248.unknown
_1479042249.unknown
_1479042247.unknown
_1479042242.unknown
_1479042244.unknown
_1479042245.unknown
_1479042243.unknown
_1479042240.unknown
_1479042241.unknown
_1479042239.unknown
_1479042222.unknown
_1479042230.unknown
_1479042234.unknown
_1479042236.unknown
_1479042237.unknown
_1479042235.unknown
_1479042232.unknown
_1479042233.unknown
_1479042231.unknown
_1479042226.unknown
_1479042228.unknown
_1479042229.unknown
_1479042227.unknown
_1479042224.unknown
_1479042225.unknown
_1479042223.unknown
_1479042214.unknown
_1479042218.unknown
_1479042220.unknown
_1479042221.unknown
_1479042219.unknown
_1479042216.unknown
_1479042217.unknown
_1479042215.unknown
_1479042210.unknown
_1479042212.unknown
_1479042213.unknown
_1479042211.unknown
_1479042208.unknown
_1479042209.unknown
_1479042207.unknown
_1479042174.unknown
_1479042190.unknown
_1479042198.unknown
_1479042202.unknown
_1479042204.unknown
_1479042205.unknown
_1479042203.unknown
_1479042200.unknown
_1479042201.unknown
_1479042199.unknown
_1479042194.unknown
_1479042196.unknown
_1479042197.unknown
_1479042195.unknown
_1479042192.unknown
_1479042193.unknown
_1479042191.unknown
_1479042182.unknown
_1479042186.unknown
_1479042188.unknown
_1479042189.unknown
_1479042187.unknown
_1479042184.unknown
_1479042185.unknown
_1479042183.unknown
_1479042178.unknown
_1479042180.unknown
_1479042181.unknown
_1479042179.unknown
_1479042176.unknown
_1479042177.unknown
_1479042175.unknown
_1479042142.unknown
_1479042158.unknown
_1479042166.unknown
_1479042170.unknown
_1479042172.unknown
_1479042173.unknown
_1479042171.unknown
_1479042168.unknown
_1479042169.unknown
_1479042167.unknown
_1479042162.unknown
_1479042164.unknown
_1479042165.unknown
_1479042163.unknown
_1479042160.unknown
_1479042161.unknown
_1479042159.unknown
_1479042150.unknown
_1479042154.unknown
_1479042156.unknown
_1479042157.unknown
_1479042155.unknown
_1479042152.unknown
_1479042153.unknown
_1479042151.unknown
_1479042146.unknown
_1479042148.unknown
_1479042149.unknown
_1479042147.unknown
_1479042144.unknown
_1479042145.unknown
_1479042143.unknown
_1479042126.unknown
_1479042134.unknown
_1479042138.unknown
_1479042140.unknown
_1479042141.unknown
_1479042139.unknown
_1479042136.unknown
_1479042137.unknown
_1479042135.unknown
_1479042130.unknown
_1479042132.unknown
_1479042133.unknown
_1479042131.unknown
_1479042128.unknown
_1479042129.unknown
_1479042127.unknown
_1479042110.unknown
_1479042118.unknown
_1479042122.unknown
_1479042124.unknown
_1479042125.unknown
_1479042123.unknown
_1479042120.unknown
_1479042121.unknown
_1479042119.unknown
_1479042114.unknown
_1479042116.unknown
_1479042117.unknown
_1479042115.unknown
_1479042112.unknown
_1479042113.unknown
_1479042111.unknown
_1479042102.unknown
_1479042106.unknown
_1479042108.unknown
_1479042109.unknown
_1479042107.unknown
_1479042104.unknown
_1479042105.unknown
_1479042103.unknown
_1479042094.unknown
_1479042098.unknown
_1479042100.unknown
_1479042101.unknown
_1479042099.unknown
_1479042096.unknown
_1479042097.unknown
_1479042095.unknown
_1479042086.unknown
_1479042090.unknown
_1479042092.unknown
_1479042093.unknown
_1479042091.unknown
_1479042088.unknown
_1479042089.unknown
_1479042087.unknown
_1479042082.unknown
_1479042084.unknown
_1479042085.unknown
_1479042083.unknown
_1479042080.unknown
_1479042081.unknown
_1479042078.unknown
_1479042079.unknown
_1479042077.unknown