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
What is the effect of age on BMR? (2)
met decrease w/age bc hormone levels change & because muscle mass decrease
What is the effect of body composition on BMR?
more lean muscle mass increases met
What is the effect of gender on BMR? (2)
males have higher met bc testosterone (growth hormone), also have more lean muscle tissue
What is the effect of illness on BMR? Increase (2) & decrease (2) What is the effect of medication on BMR?
Increase
- fever
- hyperthyroidism = lots of thyroid hormone, high met (decreases muscle mass bc met too high)
Decrease
- hypothyroidism = little thyroid hormone, slower met
- some medications
What is the effect of starvation/malnutrition on BMR?
starvation feeds off own tissue so met slows down
What is the effect of hormones on BMR?
if time
inc or dec met. some can inc then dec (negative feedback)
- If time*
- high levels of cortisol (stress) & insuiln (diabetes) slow down BMR
- low leves of thyroid hormone (T3/T4), estrogen, testosterone lower BMR
What is the effect of temperature regulation on BMR?
-temp shiver/sweating active process so inc met
BMR equation
BMR = 1.0 kcal/kg/hr for men and 0.9 kcal/kg/hr for women
Ex: A 100 Kg Male BMR = (1.0 kcal)(100 kg)(24 hr) = 2400 kcal
Harris Benedict Equation
if time
For men, BEE = 66.5 + (13.75 x kg) + (5.003 x cm) - (6.775 x age)
For women, BEE = 655.1 + (9.563 x kg) + (1.850 x cm) - (4.676 x age)
Mifflin St. Jeor Equation
if time
For men, BEE = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5
For women, BEE = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161
Multipliers that adjust BMR/BEE
for physical activity
Both the Harris Benedict Equation and the Mifflin St. Jeor Equation breaks down based on _____ and takes into account _____. (3) It measures _____.
- breaks down based on gender,
- take in acount body weight, height, age
- BEE (basal energy expenditure)
equation for ESTIMATED ENERGY REQUIREMENTS (EER)
Looks at _____ (4).
It gives a ballpark of _____.
if time
- looks at gender, age, weight, height
- It gives a ballpark of how many cal consume to lose, gain, and maintain weight
What are the 3 main categories/determination of body mass index (BMI)?
underweight, overweight, obesity
BMI chart
As you go up in category, _____ goes up.
What iss the unit of BMI?
- likelihood of disease
- kg/m^2
What are the 2 drawbacks of BMI?
- does not tell you the location of fat
2. limited usefulness with certain groups of people
What shape (fruit and nonfruit) is fat in abdominal and hip region? Which is better? What is fat near the abdominal area called? How do you measure the shapes? Why is it useful to know the shapes?
- abdominal region = apple, android shape
- hip region = pear, gynoid shape
- fat hip region better than abdominal because ab compresses organs
- abdominal fat = visceral fat
- determine with waist to hi ratio
- gives idea of risk of disease
What is the skin-fold test? What is great about it?
- have people relax & pinch skin and plug them int formula to determine body fat %
- extremely accurate if done on routine basis
What are the 3 ways to measure body composition and fat distribution?
- waist circumference
- skin fold test
- dual energy x ray absorpitometry
What is the Dual-energy X-ray absorptiometry? What is its advantage and disadvantage?
- pass x ray thru body
- adv = most accurate way to determine body fat %
- disadv = xray
What is the purpose of physical activity guidelines?
reduce risk disease
Physical activity also has an impact on _____ and _____ well being.
social & psychological
What does quality of life depend on?
being independent
What are the benefits of the physical activity guidelines? (7)
- reduce risk of disease
- better chronic illness management
- improved bone density
- enhance immune system
- reduce severity of anxiety and depression
- longer life
- higher quality of life in later years
this form of exercise should be done everyday.
flexibility
What does aerobic exercise require? What inreases? (2) What are some examples?
- O2
- increases respiratory & heart rate
- running, brisk walking, swimming
The difference in moderate and virgous activity depends on the person. One way to determine is by _____.
how hard the person breathes
How much moderate aerobic activity should we do a week? What if it is rigorous?
- moderate = 150 minutes (5+ days a week)
- rigorous = 75 minutes (half)
How many times a week should you weight/resistance train?
2 times a week
The big thing in the physical activity guidelines is that you want to avoid _____.
inactivity
How does aerobic training benefit the cardiovascular and respiratory (2) systems?
-enhances efficiency of delivering O2 and removing waste
-increases VO2max
(the more you work a system more fine tuned it becomes)
-increases stroke volume (and decrease heart rate)
What is VO2 max? What does it measure?
-maximal O2 consumption
(how much O2 taking in per minute and how much is being delivered to tissues (and CO2 out)
-measures efficiency of these systems (resp/cardio)
What is a stroke volume? What are the units? What units is heart rate? What is the equation for cardiac output? As stroke volume increases, the heart rate _____.
- amount of blood ejected from heart per beat
- stoke vol = mL/beat
- hear rate = beats/min
- cardiac output = heart rate x stroke vol = mL/min
- decreases (couch potato has higher heart rate)
Cardiac activity increases efficiency of the heart by increasing _____.
stroke volume
Couch potatoes have higher/lower heart rate.
Athletes have higher/lower heart rate.
But they have the same _____.
Couch potatoes =higher
Athletes = lower heart rate.
cardiac output
What is a Cardiorespiratory training activities? What kinds of muscle does it use? vs resistance trainings?
- elevates heart & respiratory rate
- Use most of the large-muscle groups (vs resistance trainings target specific muscle groups)
Why does a Cardiorespiratory training activities lower cardiovascular disease?
weak contractions allow fat to get stuck in blood vessels. thus, stronger contraction clears vessels and lowers risk
What is (EPOC)? Due to? What is it associated with?
- Excess post-exercise oxygen consumption = oxygen debt due to using more O2 than breathing in while exercising
- Associated with high intensity activities
Coupling physical activity & healthy diet creates a _____ effect. Both are necessary for _____ and _____.
- synergistic (enhance each other)
- weight loss & maintenance
True or false.
Those people who tries to lose weight just with food (no exercise) relapse.
true
Weight loss can be maintained when eating healthy and exercise regularly become a part of your daily _____.
People who do not take the time to _____ relapse
routine, incorporate change into lifestyle
What are the Advantages of physical activity? (4)
- Feelings of satiation for longer time
- Lean tissue: muscle > fat mass
- increase bone density, (less risk for osteoporosis, etc, slows down bone loss)
- helps relieve stress
Effort in three realms produces results in WEIGHT LOSS AND MAINTENANCE
- Eating patterns: change dietary behavior (consuming essential aa, no trans fat, etc)
- Physical activity
- Behavior modification: incorporated into daily routine
True or false.
Weight loss and maintenance goal has to be for self in order to succeed.
true
When is fat burning zone? What is carb burning zone? Which zone burns higher calories?
- exercising at moderate intensity
- as increase intensity, go into cardio zone where burn more carbs. but burn more calories
works muscles over and over to increase muscle power, size, endurance
resistance training
What is Progressive weight training? What is its advantage?
- always setting new goals to increase repetition or weight
- Prevent and manage chronic disease
What is repetition in RESISTANCE TRAINING?
-number of times perform an activity in one set
In RESISTANCE TRAINING, in order to get bigger, increase _____ and decrease _____. For leaner muscle, increase _____ and decrease _____.
- increase weight so decrease repetition
- leaner mass lower weight, higher reps
True or false.
Goal as appearance is enough for sustained change in resistance training.
false
Ideally, you want to resistance train more than _____ times a day to target different muscle groups.
2
What is overload in resistance training? What does it eventually lead to? What is it? vs atrophy is what? What is atrophy usually a result of?
- pushing muscle on continuous basis
- eventually leads to hypertrophy (increase in muscle mass)
- atrophy a decrease in muscle mass, muscle wasting
- dysfunction of nervous system. muscle not contracting
It is important to maintain a balance of _____ and _____ in RESISTANCE TRAINING. How many hours?
activity and rest
48 hours
In order to gain weight, consmue foods that make _____ and not _____. You want to watch nutrient density.
muscle, not fat
What does data say about meal frequency and portions for weight gain? Thus, you should just _____.
- data inconsistent how many meals should be consuming in a day
- just listen to body needs
Glucose is stroed as glycogen in the _____ and _____.
liver & skeletal muscle
Glycogen broken down into glucose and goes through 2 pathways in the liver. What are they>
- used by liver cell
- released into the blood
Does the skeletal muscle have the ability to release glucose back into blood? So what happens?
no, so goes through glycolysis/fermentation in skeletal muscle
Do we have more glycogen in fast or slow switch fibers? Why? What occurs there? (2) What kind of activities are used in both fibers?
- fast-twitch because not receiving blood/oxygen. so go through glycolysis/fermentation
- used for short term activities like powerlifting
- sow twitch receives lots blood/O2 so used for aerobic respiration
- used for marathons
Which part of cellular respiration does fat and aa enter exercising?
kreb cycle
When exercising, stored ATP is used up in _____ seconds.
10-15
Creatine contains _____. It is stored in _____. What is the process of making ATP from creatine phosphate? (2) How quick is ATP from this process depleted?
- contains nitrogen
- stored in skeletal muscle
1. binds to phosphate to make creatine phosphate
2. creatine kinase takes phosphate off of creatine phosphate and add it to ADP to make ATP - depleted in about 30 seconds
What causes muscle fatigue, not?
- imbalance in electrolytes the cause
- build up of lactase does not cause muscle fatigue
***What is the order of ATP depletion? (3)
- stored ATP
- CP
- glucose in blood or glycogen/fatty acid stores
What is the cori cycle? (4)
- lactate/lactic acid released into blood
- passes thru liver
- goes through gluconeogenesis to make glucose
- then stored as glycogen or released into blood to go to skeletal muscle
State of exercise is _____ or _____. It is the _____ nervous system. This hormone is released to break down glycogen into glucose. This hormone is not released.
- flight or fight
- sympathetic
- glucagon
- insulin
when muscles contract, _____ comes closer together
sarcomere
Athletes must consume _____.
carbs, low carb diets not good
how many grams of carbs per kg of athletes weight should you consume based on the level of exercise? chart. Thus, glycoge consumption depends on ____ and _____ of activity
duration and intensity
For every _____ minutes of moderate activity, use 20% of stored glycogen. For every _____ minutes of rigorus activity, use 20% of stored glycogen. Then, shift towards using _____ as energy.
20, 10 fat
***What is the order of fat/glucose/glycogen use?
What do you not want? What happens with increased intensity? Thus, it is important to replenish glucose _____ and _____ and _____ exercise (where _____ becomes beneficial)
- glycogen
- bloodborne glucose/fat
- stored glycogen in muscle
- dont want to just use one of them
- as increase intensity, deplete them at a faster rate
- important to replenish glucose before, during, and after exercise (where sport drinks becomes beneficial)
What is an Unlimited (theoretically) source of energy?
fat
where all nutrients metabolized, where bile formed, stores things away, MAJOR FUNCTION to store fat
liver
triglyceride = _____ + _____. Where does each go in cellular respiration?
FA = krebs cycle glycerol = glycolysis
Excess glucose/triglycerides is stored as
fat
We use more fat when _____ runs out
glucose
What to keep these kinds of fat consumption low.
sat/trans
Exercise is a state of _____. It is when the body is more _____, time of _____. This fat helps reduce it.
state of inflammation, most metabolically active, time of stress
omega 3
athletes are recommended to take _____% calories in fat, especially _____ fatty acids
20-35%
omega 3
rebuild broken protein in skeletal muscle takes up to _____ (why you dont want to work same muscle group daily). The first _____ hours the most beneficial/most protein synthesis taking place. This is where _____ can be beneficial because _____ form digested at faster rate than _____ form.
48 hours
2 hours
protein powder
liquid more easily digested than solid
What are the branch chain aa/bcaa? which one is most important? Why are they important?
-valine, isoleucine, leucine
-leucine most important
-3 imp in rebuild muscle
(hence, get protein powder with these 3!)
What is the DRI of protein?
10-35%
What is the recommended g of protein per kg body weight based on activity intensity? chart
sedentary body weight in kg x 0.8
What is the protein storage form?
none
breaking down protein occurs when _____
too much fat/carb depleted
What are the 3 regulatory factors for protein for muscle building?
Diet
Exercise intensity and duration
Athletes have a _____ need for proteins.
greater
***famous diet & physical activity study
What did test groups do? How many hours could high fat, carb, and mixed diet go for in endurance task? Which group could go the longest in moderate exercise? In hard exercise? What was the conclusion of this study?
Carbs help increase _____, so do not store as _____.
-groups performed same activity & rotated pools (high fat, high carb, mixed)
- high fat diet could only maintain endurance exercise for an hour
- mixed diet could go 2 hours
- carbs could go 3 hours
- moderate exercise = mixed
- hard exercise = carbs
- importance of carbs in PA, esp aerobic training
- carbs help increase glycogen stores so do not store as fat
if trying to lose weight by exercising, no carbs impair the exercise part which results in _____. This more commonly seen in females/males? What does it lead to? Which then leads to? (4)
- relative energy deficiency in sports
- more commonly seen in females
- leads to menstrual dysfunction
- hormone abnormality, nutrient def, decrease bone density, injury
What is hitting a wall? (2) Why?
- hitting wall when depleted all glycogen stores
- hit wall when unable to continue any more
- takes time to convert fat into energy.
Why is food always better than supplements?
enhancing each others effects
Do consuming drinks before workout work? Why? When do you want to take them?
do not work because wont take effect for hours after consumption
-consume the foods an hour or 2 before working out
We want to take necessary _____ and _____ to perform physical activities. Nutrient deficiency _____. Who is at the most risk? For what nutrient?
- nutrient & calories
- Nutrient deficiency impedes performance
- female athletes at the most risk for nutrient deficiency, usually iron
More muscle = more _____ on bones. Thus, need nutrient to grow it which is (2)
- more stress
- vitamin D & Ca
Why do we need sufficient iron when exercising? (2) Which athletes are usually susceptible? What is another susceptible population? What is sports anemia? Why do we need Fe then? What helps absorption of Fe?
-iron needed to deliver O2. not enough Fe = tissues not getting O2
-not enuf myoglobin = not enuf storage = effects performance
-usually gymnast & dancers that limit caloric intake to be small. but extremely active
-vegetarians, especially if active
-sports anemia = destruction of red blood cells from sports (lik running = foot RBC destroyed)
→ important to take in Fe to replace the RBC
-vitamin C
How is calorie limitations bad for dancers & gymnasts? What 3 health effects does it have?
- fat needed for cholesterol to make hormones
- not enuf hormones = menstrual hormone lacking, causing aueria (lack of period)
- increased risk of osteoporosis (estrogen protects)
- eating disorder also a problem
How do you measure hourly sweat rate? How many cups of water per lb water lost consumed after?
- measure self before and after aerobic exercise (moderate intensity)
- any weight lost is water weight
- 1lb = 2 cups water
what is the thrist signal
mouth gets dry (hypothalamus cutting off signal)
How many % water lost is dehydration? Thus, marathon runners (long endurance exercise) need to ______ to prevent dehydration and heat stroke. On the other hand, also have to watch out for _____. In other words, just _____.
- 2%
- keep drinking water (just pure water!) while running
- hyponatremia (low Na levels)
- listen to body!
Why do we need electrolytes? What is a good source of it?
- electrolytes required for proper nervous system and muscular system to function properly
- sports drinks
For sports drinks, for every serving, want _____% glucose. What happens when it is below or above? What is a good way to drink gatorade?
- 8%
- when below, not enough glucose to get into the blood to be used. just eliminated thru urine
- when above stored as fat
- dilute the gatorade down!
How many mg/kg body weight of caffeine should you consume? What happens if less or more than?
- 3mg/kg
- less than = not much effect
- more than = detrimental (shakiness, impair nervous system)
True or false
dont want to drink carbonated bev before exercise. will impair performance
true
Why do we not want to drink alcohol when exercising? (2)
- inhibitory. slows down body process
- also a diuretic so dehydrate w/pee
What are ergonic aids?
True or false
Large majority of ergogenic aid claims are supported
-performace enhancing aids
false
What is the problem with ergonic aid regulation?
-problem is it is scrutinized as food (FDA) rather than drugs, so not as strict
What are antioxidant supplements supposed to do? Do we need to take them?
- supposed to get rid of free radicals and reduce inflammation
- no, if u eat balanced food you are getting enough
Are caffeine supplements recommended?
no, overexcitation of nervous system impairs performance (cannot concentrate)
***What are carnitine supplements? Is consumption recommended?
- carnitine takes FA to mitochondria for use for energy “helps burn fat”
- just take vitamin C
What are creatine supplements for? (2) Is consumption recommended?
- helps give you energy
- heavy solute. helps retain water weight & look bulkier (weight lifters)
- cannot be on it forever because body will stop producing creatine
Is Anabolic steroid hormones (human growth hormone) consumption recommended? Is it legal?
- no, naturally produce steroid hormones. if take them externally, tells body to cut back on producing them
- illegal
What are buffer supplements? What does it do? Where an you get them? Why is consumption not recommended? (2)
- sodium bicarbonate
- reduce acidity
- it is baking soda so you can just mix that with water
- makes you bloated, produce gas
Is aa supplement consumption recommended? When?
-aa supplements helpful but only consume when needed or else peed out
What are whey protein supplements? What does it have a lot of? What do they do?
What are casein protein supplements? What is its difference from whey proteins?
When do you want to take whey and casein proteins?
- byproduct of making cheese
- whey protein has lots of branched chain aa
- help in rebuilding muscle
- casein proteins also byproduct of making cheese
- but has fat attached to it so absorbed at a slower rate
-take whey after exercise and casein protein before bedtime if want to bulk up
Is testosterone (human growth hormone) consumption recommended? (4)
- leads to deformities
- femals develop male characteristics like jawline
- hormones cause organs to grow also. so they die with heart attacks because gets too big
- increase cancer risk
What is DHEA derived from? What does it form? Is consumption recommended?
- derived from cholesterol, leads to estrogen/testosterone
- not necessary if have cholesterol in ur diet
- extra cholesterol goes into blood → heart disease
What is DMAA? What drug class is it associated with? What happened to those who consumed it? Is it legal in the US?
- jack 3d same family of drugs as meth
- stokes & heart attacks
- banned in the US
