Chapter 13 Flashcards
Physical Activity
Any movement that increases energy expenditure.
Difference between fitness and exercise
Fitness: A state of physical health and ability to perform tasks efficiently.
Excercise: Structured and intentional physical activity to improve fitness.
risks of inactivity in terms of associated diseases
Heart disease.
Hypertension.
Type 2 diabetes.
Osteoporosis.
Certain cancers.
Depression and anxiety.
What fuels are used during exercise, and how do duration and intensity affect their usage?
ATP: Initial fuel for 1–3 seconds.
Creatine phosphate: 3–15 seconds.
Carbohydrates: Primary fuel for moderate to high intensity (anaerobic or aerobic).
Fatty acids: Main fuel for low to moderate intensity (aerobic).
Protein: Minor role unless carbohydrate stores are depleted.
How does exercise training affect fuel usage?
Increases the ability to burn fat.
Improves glycogen storage and efficiency in its use.
Enhances muscle adaptation to use different energy sources.
Why is hydration important in sports nutrition, and what are the symptoms of dehydration?
Importance: Maintains body temperature, oxygen transport, and nutrient delivery.
Dehydration Symptoms: Thirst, decreased performance, heat exhaustion, heat stroke, confusion, and nausea.
What are the main goals of a training diet?
- Enhance performance, training, recovery, and competition.
- Meet energy and nutrient needs.
- Maintain health and wellness.
What are the macronutrient needs for athletes?
Carbohydrates: 55–65% of total energy; critical for glycogen stores.
Proteins:
* Endurance athletes: 1.2–1.4 g/kg/day.
* Strength athletes: 1.2–1.7 g/kg/day.
Fats: 20–35% of total energy, with <30% from saturated fats.
How do nutrients support athletic performance?
Carbohydrates: Primary fuel for endurance and strength.
Protein: Builds and repairs muscle tissue.
Vitamins (e.g., B-complex): Support energy production and red blood cell synthesis.
Iron: Ensures oxygen delivery to muscles.
What are dietary recommendations for various stages of competition eating?
Before exercise: 4–7 days: Modified carbohydrate loading (55–70% CHO).
Morning: Low-fiber, low-fat meal 2–4 hours before.
During exercise: Consume 6–8% carbohydrate solutions for activities >1 hour.
After exercise: High-carb and protein intake within 30 minutes; rehydrate adequately.
What are ergogenic aids theoretical benefits and health risks?
Examples:
Caffeine: Improves alertness and endurance; can cause insomnia and jitteriness.
Creatine: Increases strength and power; may cause water retention.
Anabolic steroids: Boost muscle mass but cause severe health risks (e.g., liver damage, heart disease).
Ergogenic aids
Substances used to enhance athletic performance.
What are the fluid recommendations for athletes?
Before exercise: 5–10 ml/kg body weight 2–4 hours prior.
During exercise: 180–360 ml every 15–20 minutes.
After exercise: 500–750 ml per 0.5 kg (1 lb) of body weight lost.
What is diet tailoring?
Customizing an athlete’s diet based on activity type, intensity, goals (e.g., performance, weight management), and individual needs (e.g., age, medical conditions).
What are the main goals of diet tailoring for athletes?
Support energy and nutrient needs.
Enhance performance and recovery.
Optimize body composition.
Prevent deficiencies and long-term health risks.
