Chap 7-10 Flashcards
when is boys peak strength gains
1.2 years after peak height and .8 after peak weight
on avg peak strength in women and men untrained
20 women
20-30 men
Resistence training guidlines for youth (days, load)
1-3 sets, 6-15 reps on a variety of exercises
2-3 NON consecutive training sessions
Absolute strength women vs men
generally 2/3 strength
what is the ideal performance state
absence of fear
no thinking about/ analysis of performance
a narrow focus of attention on the activity itself
a sense of effortlessness
sense of personal control distoration of time and spae
what does b adrenergic agonists do
increase lean mass and decrease stored fat
lipolosis + thermogenesis
originally for tx of asthma
what do B blockers do
reduce anxiety and tremers
what are two nutritional mm buffers
B alanine= rate limiting substate for carnosine (responsible for mm buffering capacity in fast twithc mm)
Sodium citrate- increase blood PH without GI distress commonly seen w soldium bicarbonate
effets of ephedrine
effective only when taken with caffeine
–improves aerobic endurance performance
what does citrus aurantium do
- stim (dec when combined with caf)
- contributes to appetit supression, increase metabolic rate and lipolysis
rda for pro
athletes general (weightlifters)
aerobic/endurance athletes
strength/speed athletes
rda- .8g/kg
athelets (general)- 1.5-2g/kg
aerobic/endurance- 1-1.6g/kg
strength/seed- 1.4-1.7g/kg
carb requirements (generally % and aerobic replenish)
50-55%
aerobic enurance for 90mins or more should replenish with 8-10g/kg
LDL, Cholesterol and HDl optimal levels
LDL < 100
Cholesterol <200
HDL > high
what % should fat be (mono/polu/sat)
30%
(20% mono/poly unsturated)
10% saturaturd
why should athletes decreae dietary fat (3)
- need to increase carb intake to support training
- need to reduce total caloric intake to achieve weight loss
- need to ecrease elevated blood cholesterol
