11/30'

Question 1

What does high intensity exercise entail?

Answer 1

burning all glucose

Question 2

what is moderate itesit?

Answer 2

balance between using glucose ad fatty acids, possibly a little of amino acids

Question 3

REST? What energy source?

Answer 3

fatty acids mostly, then a little glucose, and amino acids

Question 4

Where should the majority of carbs come from for athletes/

Answer 4

Carbs because they do high and mild intensity activities 60%

• —~20% also some dietary fat–monosaturated because oxidize easier
• —~20% protein from plant or animal sources

Question 5

Why do we focus on carbs?

Answer 5

— can be metabolized anaerobically
– allows us to maximally fill glycogen stores
 Liver—will maintain blood glucose levels
 Muscles—used only I the muscle where glycogen is stored

Question 6

What is carbohydrate loading?

Answer 6

—decreasing physical activity as one nears event
o Increasing carbohydrate intake
 At least 6 grams per kg//some recommend higher (Like 6-10)
o Important to consume carbohydrate in meal prior to event to maximally store liver glycogen

Question 7

What is the micro nutrient need for athletes?

Answer 7

need special attention since athletes, normal peeps are met through diet

athletes need– B vitamins
iron because sports anemia which is a decrease during exercise event related to losing blood through cell breakdown during intensity exercise
calcium–female athletes– the female athlete triad
vitamin D–everyone! (:

Question 8

why is fluid needed during physical activity?

Answer 8

 Eliminate heat
 Transport oxygen and nutrients to the muscles
 Remove waste products
o Heat dissipation: depends on hydrate levels

Question 9

What is dehydration?

Answer 9

failure to compensate for fluid losses
——body temperature rises, exercise performance as well as health can be jeopardized
 weight loss during exercise=primarily water loss (immediate—before/after)
 1lb-16 oz of h2o
o LITTLE BIT OF DEHYDRATION CAN HAVE LARGE EFFECT!

when water loss is great enough for blood volume to decrease
——this Reduces the bodys ability to deliver oxygen and nutrients to muscles

Question 10

Heat Related lllness

Answer 10

• – can lead to heat-related illnesses, such as heat cramps, heat exhaustion, and heat stroke.
• —only in danger in high temps and humiidy
• ——-because water cant cool the body through evaporation because water is concentrated outside

Question 11

What is hyponatreia?

Answer 11

athlete loses water and sodium in sweat but replaces these losses with plain water

—dilutes the remaining sodium in the blood