Chapter 15: Nutrition and Physical Activity

Question 1

What is the overload principle?

Answer 1

the idea that the body adpats to stressed placed on it. In order to keep building muscle and to get more fit, one must change workouts up and push themselves beyond what the body is comfortable doing

Question 2

What type of physical activity would help lower resting heart rate?

Answer 2

cardio/aerobic activity

Question 3

What is VO2 max? What kind of activity would help increase VO2 max?

Answer 3

VO2 max is the muscles ability to make ATP. Aerobic activity helps increase VO2 max.

Question 4

What kind of training would help increase muscle and bone strength, as well as muscle endurance?

Answer 4

strength training

Question 5

Creatine phosphate is used as fuel for ____term energy

Answer 5

short/instant term energy

Question 6

what kind of fuels are used for short term energy? Does this process need oxygen?

Answer 6

Short term energy is anaerobic and does not need oxygen. Creatine Phosphate provides 10-15 s of instant energy by breaking CP into C + Pi, which is then used to phosphorylate adp and create ATP.

Glucose can undergo rapid glycolysis and provide 30-2 min of energy (ATP.) The by product of anaerobic respiration of glucose is lactic acid.

Question 7

What kind of fuel is used during aerobic activity? When will aerobic activity take place?

Answer 7

aerobic activity takes place when you are doing long term exercises that provide enough oxygen in order for both fatty acids and glucose to undergo cell respiration and provide ATP.

Question 8

At rest, you are burning stores of ____ rather than glucose. Why?

Answer 8

fatty acids. When you are resting, there is enough oxygen in your body to oxidize the lipids

Question 9

At Low intensity working out, you are burning fuel stores of ____ and ___

Answer 9

fatty acids and glucose

Question 10

at high intensity working out, you are burning ____-

Answer 10

glucose in the form of anaerobic respiration. There is a shortage of oxygen (breathing fast and hard) and it is more difficult to oxidize fat.

Question 11

What is considered the “fat burning zone”

Answer 11

the state of exercising at a lower intensity because more O2 is present to burn fatty acids.

Question 12

What is considered the cardio zone?

Answer 12

higher intensity exercise that causes more anaerobic respiration to take place, causing the burning of glucose to be the main % of calories lost.

Question 13

In terms of cardiovascular health, how does cardio benefit?

Answer 13

1) heart gets larger and stronger
2) # of blood vessels to muscle increase
3) total blood volume and #RBC’s increase. therefore. more oxygen is being given to cells.

Question 14

On a cellular level, how does cardio benefit?

Answer 14

1) increases the amount of glycogen muscles can store
2) increase the number and size of mitochondria
3) increase the cells capacity to burn FA to produce ATP

Question 15

What organ has depleted glycogen stores if a person is hypoglycemic?

Answer 15

depleted liver glycogen stores

Question 16

What is the glycemic index? what food has the max GI? What factors play a role in the foods GI?

Answer 16

glycemic index is the scale of carbohydrate rich foods and how they increase blood-glucose concentrations. dependent on fiber and protein and fat. max GI is white bread

Question 17

T/F, you should probably drink gatorade if you are going to lightly jog on the treadmill

Answer 17

false, you only really need gatorade if you are undergoing strenuous exercise for over 45 minutes.

Question 18

When is glycogen synthesis occurring the most? how does this affect when you eat?

Answer 18

1 hour after the workout, it is optimal to eat and top up your glycogen and blood-glucose levels soon after working out.

Question 19

Why does carb loading help improve performance

Answer 19

eating more thna normal amount of carbs before a competition helps build your glycogen stores so you don’t burn out.

Question 20

What is the disadvantage of carb loading?

Answer 20

may feel bogged down because CHO metabolism involved water storage too.

Question 21

T/F; if you are an athlete,you should eat a higher proportion of fat in your diet since they are the highest in energy macronutrient

Answer 21

false. there is no shown improvement in eating more fat if you are an athlete. Athletes should maintain the same 20-35% proportion like anyone else. they may eat more fat than an avergae person because their caloric intake is overall higher.

Question 22

Why is adequate protein intake so important?

Answer 22

important to optimize protein metabolism and allow the body to undergo protein/AA synthesis while sparing lean muscle.

Question 23

When you are strength training, how does your protein intake change rather if you were endurance training?

Answer 23

endurance: 1.2-1.4g/kg protein
strength: 1.2-1.7g/kg protein.

Question 24

what is the max usable amount of protein

Answer 24

2g/kg

Question 25

Why might athletes produce more free radicals? How do athletes fight against it?

Answer 25

there is more metabolism going on, increased movement and respiration, causing higher production of free radicals. They need to take more antioxidants like vitamin C and E.

Question 26

What is foot strike hemolysis? what micronutrient deficiency might this cause?

Answer 26

breaking of red blood cells because of physical impact. Iron can be lost.

Question 27

What kind of athletes may be at increased risk of anemia?

Answer 27

female atheletes, vegetarian athletes, athletes needing to lose weight

Question 28

Why are athletes more vulnerable to eating disorders?

Answer 28

1) they have higher levels of self discipline

2) they have high pressure to achieve

Question 29

What is the female athlete triad?

Answer 29

eating disorders, menorrhea, osteoporosis. low caloric intake from eating disorders causes starvation conditions, causing menorrhea. menorrhea causes decreased levels of estrogen and estrogen is needed for Ca2+ absorption, resulting in osteoporosis.

Question 30

Why might weight class athletes have a higher chance of eating disorders?

Answer 30

they have to make weight, may get severely dehydrated, may have to binge and use dieuretics.

Question 31

What is hyponatermia? What is caused by?

Answer 31

a decrease in the amount of sodium in the blood. Caused my large amounts of H2O and Na+ lost in sweat.

Question 32

Can you treat hyponatremia by increasing water intake?

Answer 32

not really. you have to intake water and salt. if you only intake water, the H2O will further decrease the amount of Na+ in the system via dilution.