5.1 Fitness Approaches Part 2 Flashcards
What does the body use for activities lasting greater than an hour?
glycogen stores in the liver
What source of fuel does low to moderate intense activities use?
fat
Where are carbohydrates stored?
liver and muscles
How much carbohydrate does a person need to ingest?
minimum of 5g per 1 kg of body weight
What percentage of calories should carbohydrates make up?
60%
What is carbohydrate loading?
process of consuming CHO prior to an event
How much glycogen can an untrained muscle hold?
13g of glycogen per 100g of muscle
How much glycogen can a trained muscle hold?
32g of glycogen per 100g of muscle
How much glycogen can a trained, carbo loaded muscle hold?
35-40g of glycogen per 100g of muscle
What should our main source of fats be?
monounsaturated fats
What percentage of calories should fats make up?
35%
What types of food should be avoided the day prior to an event?
rich fatty foods
What is a minor source of fuel for muscles?
protein
When is protein primarily utilized as a source of fuel?
during endurance events when glycogen stores have been depleted
What is the recommended daily amount of protein?
0.8g per kg of body weight
What is the recommended daily amount of protein for an athlete?
1-1.6g per kg of body weight
What calorie intake can lead to a vitamin or mineral deficiency?
less than 1400 calories
What is the purpose of iron?
production of red blood cells and transport of oxygen throughout the body
What can a deficiency of iron lead to?
anemia
What is the purpose of calcium?
mineral needed for strong bones and normal muscle function
