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x.FSCN 4612W > Ch. 13 Sports Nutrition > Flashcards

Ch. 13 Sports Nutrition Flashcards

1
Q

fitness is the ability to __________ without ______

A

perform routine physical activity, undue fatigue

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2
Q

the ______ assumes that the body will adapt to the stresses placed on it

A

overload principle

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3
Q

aerobic exercise includes endurance exercises such as ________ or any exercise that requires _________

A

jogging, swimming, cycling; increases HR and requires oxygen in metabolism

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4
Q

regular aerobic exercise strengthens the heart muscles, increases _____, and decreases _____

A

stroke volume, resting heart rate

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5
Q

the body’s maximum ability to generate ATP by aerobic metabolism during exercise

A

aerobic capacity (aka VO2 max)

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6
Q

____ is when stress/overload during exercise causes muscles to adapt by increasing in size/strength

A

hypertrophy

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7
Q

when muscles are not used, they ____, becoming smaller and weaker

A

atrophy

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8
Q

exercise _____ and ____ muscle

A

builds and maintains

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9
Q

people who are fit have a greater proportion of _____ than those who are not fit

A

lean body tissue

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10
Q

children should do ______ per day of developmentally appropriate activities and reduce _____

A

60 minutes, sedentary time

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11
Q

metabolism in the presence of oxygen

A

aerobic metabolism

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12
Q

in aerobic metabolism, ___, ____, and _____ are (completely/not completely) broken down to form CO2, H2O, and produce ATP

A

glucose, fatty acids, amino acids; completely broken down

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13
Q

metabolism in the absence of oxygen

A

anaerobic metabolism

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14
Q

in anaerobic metabolism, each glucose molecule produces ___ ATP molecules

A

2

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15
Q

in anaerobic metabolism, glucose is metabolized in this way when O2 cannot be supplied quickly enough to the _________

A

tissues to support aerobic metabolism

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16
Q

where does “instant energy” come from?

A
  • stored ATP

- broken down creatine phosphate

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17
Q

“short-term energy” information

A
  • anaerobic metabolism takes over after creatine phosphate stores have been depleted
  • 30 seconds into activity, anaerobic pathways in full capacity
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18
Q

after about _____ minutes, O2 delivery to muscles has increased enough to support aerobic metabolism, which uses __________ to produce ATP

A

2-3, fatty acids and glucose

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19
Q

what fuels anaerobic metabolism: glucose, amino acids, fatty acids?

A

glucose

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20
Q

what fuels aerobic metabolism: glucose, amino acids, fatty acids

A

glucose
amino acids
fatty acids

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21
Q

percentage needs of athletes: carbohydrates

A

60% (from whole grains, veggies, fruit, low-fat dairy)

22
Q

percentage needs of athletes: fat

A

20-25% to fuel endurance events (mono- and poly-unsaturated fats)

23
Q

percentage needs of athletes: protein

A

10-15% (plant or animal is fine)

24
Q

vitamins/minerals requiring special attention from athletes

A 
B vitamins
antioxidants (Vit C and E)
Iron 
Ca
Vitamin D
25
Q

why is water needed during exercise?

A
  • eliminate heat
  • transport O2 and nutrients
  • remove waste products
26
Q

ability to dissipate heat depends on _____

A

hydration levels

27
Q

at rest in temperate climate, an adult loses about _____ of water per day through evaporation from the skin/lungs

A

4.5 cups

28
Q

dehydration occurs when _______ is great enough for ______

A

water loss, blood volume to decrease

29
Q

dehydration reduces the body’s ability to _________

A

deliver O2 and nutrients to muscles

30
Q

replacing just water _____ Na (_____)

A

dilutes, hyponatremia

31
Q

recommended fluid intake before exercise

A

5-10 mL/kg of body weight

32
Q

recommended fluid intake during exercise

A

400-800 mL/hour

33
Q

for exercise lasting less than 45 minutes, drink ____

for exercise lasting longer than 45 minutes, drink _______

A
  • plain water

- containing carbohydrate and sodium

34
Q

recommended fluid intake after exercise

A

replace each kg of body weight lost with 1.25-1.5L of fluid (about 2.5-3 cups) (??)

35
Q

aid = beta-alanine
claim = _____
proven benefit = ______
potential risk = ______

A

aid = beta-alanine
claim = incr. strength/power/endurance
proven benefit = prevents changes in muscle acidity. delays fatigue, incr. power output during short/intense activity
potential risk = safety not established

36
Q

aid = bicarbonate
claim = ____
proven benefit = ______
potential risk = ______

A

claim = helps buffer lactic acid produced during exercise/delays fatigue
proven benefit = incr blood pH
potential risk = bloating, diarrhea, high blood pH

37
Q

aid = branched-chain amino acid
claim =
proven benefits =
potential risks =

A

claim = improve endurance, prevent fatigue
proven benefits = inconsistent results
potential risks = on toxicity

38
Q

claim = carnitine
claim =
proven benefits =
potential risks =

A

claim = enhances use of fatty acids & spares glycogen
proven benefits = no incr. in fatty acid use or improvement in exercise performance found
potential risks = D,L-carnitine and D-carnitine forms can be toxic

39
Q

aid = CoQ10
claim =
proven benefits =
potential risks =

A

claim = incr mitochondrial ATP production, may combat fatigue
proven benefits = no effect observed
potential risks = no toxicity reported

40
Q

aid = DHEA
claim =
proven benefits =
potential risks =

A

claim = builds muscles, burns fat, delays chronic disease assoc. w/ aging
proven benefits = no proven benefits
potential risks = acne, oily skin, facial hair, mood changes, liver damage

41
Q

aid = glycerol claim =
proven benefits =
potential risks =

A

claim = improves hydration and endurance
proven benefits = evidence of an effect is equivocal
potential risks = may cause cellular dehydration, nausea, vomiting, diarrhea

42
Q

aid = protein (whey, casein, soy…)

A

claim = optimizes exercise-induced enhancement of muscle protein synthesis when consumed after exercise
proven benefits = supplements are effective but no more effective than food sources
potential risks = none

43
Q

aim = HMB
claim =
proven benefits =
potential risks =

A

claim = incr. ability to build muscle, burn fat in response to exercise
proven benefits = some evidence of an incr. in lean body mass/strength
potential risks = no toxicity in animals, little info for humans

44
Q

more volume output per heartbeat is…

A

increased stroke volume

45
Q

end product of anaerobic glycolysis

A

lactate

46
Q

_____ is the major fuel for short-term, high intensity, and medium-term exercise

A

carbohydrate

47
Q

high intensity = higher % of ___ being used

A

carbohydrate

48
Q

fat = _____

A

resting state energy source

49
Q

type I are _________

A

called slow-twitch or red (d/t high myoglobin)

50
Q

type IIA is _____ (_______)

A

fast-twitch (mix of aerobic and anaerobic)

51
Q

type IIX is _____ (______)

A

fast twitch, most anaerobic

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