Chapter 16 Performance Nutrition Flashcards
What are the 3 results of physical activity?
- regulate energy-yielding nutrients (carbs, fat, protein)
- improves body composition (decreasing fat mass and increasing lean mass)
- increases daily calorie allowance
Fitness is a result of _____.
physical activity
ability of joints to go through its complete range of motion
flexibility.
ability of muscles to overcome physical resistance
muscle strength
how many times/long can muscle overcome that physical resistance
muscle endurance.
ability of the heart, lungs, and metabolism to maintain exercise/activity for a prolonged period of time
cardiorespiratory endurance
What is body composition? (4)
muscle, fat, bone mass and fluid content
What is the body composition for females and males?
Adult women: 20 to 32 percent body fat
Adult males: 10 to 22 percent body fat
Why is body composition fat higher for females? Why is it lower for males?
- women = hormones progesterone and estrogen (positive feedback the more fat you have the more hormones released)
- males = hormones that target muscle growth
efficiency of muscle contraction (how much weight can you lift and how many times can you do it) It is a combination of _____ and _____. It is determined by _____ x _____.
- muscle power
- muscle strength and endurance
- force x time
ability to change direction (pivot)
agility
time interval between a stimulus and a response
reaction times
diminished muscles response despite a conscious effort to continue performing a physical activity
muscle fatigue
What is metabolic fitness?
metabolism
What is regular metabolism? (3)
body composition, types of nutrients taken in, PA level
What is energy budget?
Change in energy stores = energy in – energy out
How do we gain (2) and lose energy (4)?
Which one contributes the most to energy out? What factor is the most variable in energy out?
Energy in
-Foods and beverages
Energy out
- Lifestyle and metabolism
- Basal metabolism (BMR) MOST (50%)
- Voluntary activities MOST VARIABLE
- Thermic effect of food (5-10%)
What is basal metabolic rate?
The minimal amount of calories the body uses to support itself in a fasting state when resting. Ex. Maintain HR, breathing, organ function.
What is the thermic effect of food? ____ food need more energy to break down.
- how some foods alter your metabolism
- complex foods need more energy to break down
What is Average Energy Intake (AEI)? What’s an example?
-The average of the total amount of calories consumed over a given time period
ex kcals/day. calculate how many calories consume on a daily basis
RESTING METABOLIC RATE (RMR). What does it take into account?
RMR = BMR + thermic effect food + PA (like PA needed for a job, not leisure time exercising)
-takes into account gender
BASAL ENERGY EXPENDITURE (BEE) takes into account _____. (5)
takes into account weight, height, age, gender, leisure PA
What is the effect of growth on BMR?
period of growth (like chilldren and pregnant women) increase BMR
What is the effect of height on BMR?
increase met because more SA