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Exercise Physiology > Chapter 18/22: Nutriton for Health and Performance > Flashcards

Chapter 18/22: Nutriton for Health and Performance Flashcards

1
Q

what is RDA (Recommended Daily Allowances)?

A

quantity of each nutrient to meet the needs of nearly all healthy persons within a specific life stage

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2
Q

what is AI (Adequate Intakes)? when is it used?

A

recommended daily intake based on apparently healthy people, used when RDA cannot be determined

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3
Q

underweight BMI

A

<18.5 kg/m2

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4
Q

normal BMI

A

18.5- 24.9 kg/m2

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5
Q

overweight BMI

A

25-29.9 kg/m2

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6
Q

obesity - class I BMI

A

30-34.9 kg/m2

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7
Q

obesity class II BMI

A

35-39.9 kg/m2

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8
Q

extreme obesity - class III

A

> 40 kg/m2

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9
Q

what is the EER (Estimated Energy Requirement)?

A

average dietary energy intake predicted to maintain energy balance considering age, sex, weight, height, and level of physical activity

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10
Q

examples of carbs than can be digested and metabolized for energy

A

sugars and starches; BG is maintained within narrow limits by endocrine system

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11
Q

example of carbs than cannot be digested or metabolized. purpose?

A

dietary fiber, provides a sense of fullness during a meal and reduces transit time in intestine

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12
Q

who needs more fiber, men or women?

A

men

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13
Q

how does fuel selection change with increasing exercise intensity?

A

increased carb utilization

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14
Q

how does fuel selection change with increasing exercise duration?

A

increased fat utilization

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15
Q

time to exhaustion is related to..

A

initial muscle glycogen stores

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16
Q

3 factors affecting muscle glycogen levels

A

1) carbohydrate content of diet
2) prior exercise
3) muscle glycogen “supercompensation”

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17
Q

how does a high carb diet affect performance? when is it most important?

A

endurance performance if improved by a diet high in carbs, most important in events at high intensity lasting over an hour

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18
Q

mechanism by which a high carb diet increases endurance performance

A

increase muscle glycogen and performance time

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19
Q

how does prior exercise affect muscle glycogen level?

A

glycogen depletion leads to greater synthesis following exercise

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20
Q

describe the concept of muscle glycogen “supercompensation”

A

exhausting exercise depletes glycogen content in active muscles, then rest and high-carb diet results in glycogen overshoot in those muscles

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21
Q

classical method of muscle glycogen supercompensation

A

1) prolonged strenuous exercise to deplete glycogen stores
2) a high-fat/protein diet for three days while containing to train
3) 90% carb diet for three days with inactivity

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22
Q

why is the classical method of muscle glycogen hard for athletes to maintain?

A

both diets are incredibly hard to do & asking athletes not to train before their event makes them feel unprepared

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23
Q

modified plan of muscle glycogen supercompensation

A

1) tapering workouts (90 to 40 minutes) over several days while eating 50% CHO diet
2) two days of 20 minute workouts while eating 70% CHO diet
3) day of rest eating 70% CHO diet before event

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24
Q

major purpose of glycogen loading prior to prolonged exercise?

A

improve performance

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25
Q

what does consuming CHO 30-45 minutes prior to exercise cause? why?

A

faster rate of muscle glycogen utilization & fall in blood glucose during exercise (not dependent on amount of CHO consumed); because of spike in insulin

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26
Q

best time to eat CHO before exercise

A

2-3 hours before or 5-10 mins before

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27
Q

3 recommendations on CHO intake before exercise

A

1) avoid high glycemic index carbs (broken down too quickly)
2) consume carbs in last 5 mins or during warmup to minimize risk of hypoglycemia (no insulin spike)
3) the form of CHO (gel or liquid) does not matter

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28
Q

advantage of consuming carbs during exercise?

A

carb ingestion can maintain plasma glucose even as glycogen is depleted, which delays fatigue and improves performance

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29
Q

recommendations for carb intake during exercise

A

throughout exercise or prior to fatigue (30-60 g CHO/ hour)

30
Q

advantage of consuming CHO after exercise

A

glycogen synthesis is enhanced after exercise due to increased glycogen synthase activity

31
Q

3 recommendations for CHO consumption after exercise

A

1) CHO should be consumed immediately after exercise (1-1.5 g/kg within 30 minutes, then at 2 hour intervals for 6 hours)
2) high glycemic index foods are better
3) addition of protein is beneficial because it reduced CHO need to resynthesize glycogen and it enhances muscle protein synthesis

32
Q

purposes of dietary fats

A

fuel for energy, hormone synthesis, absorption of fat-soluble vitamins, cell membrane structure, insulation, and protection of vital organs

33
Q

what do high-quality proteins contain?

A

nine essential amino acids that cannot be synthesized in the body

34
Q

protein RDA? do most Americans reach it?

A

0.8 g/kg*day

most americans meet this, may be higher for athletes

35
Q

average athlete intake for protein

A

1.5 g/kg*day

36
Q

what percent water loss affects performance

A

3-4% water loss

37
Q

AI for water, women and men respectively

A

2.7 L/day for women, 3.7 L/day for men

38
Q

what does water loss via sweat depend on?

A

exercise intensity and environmental conditions

39
Q

fluid replacement goals before exercise

A

goal is to be euhydrated, foods and beverages consumed at meals should be sufficient

if additional fluids are needed: slowly drink beverage at least 4 hours prior, sodium in beverages or salted snacks help retain fluid

40
Q

goal of fluid replacement during exercise

A

goal is to reduce risk of excessive dehydration, important for both prolonged and intermittent exercise

41
Q

fluid replacement during exercise is associated with:

A

lower body temp, lower HR, and lower RPE

42
Q

water replacement for events <1 hour (80-130% VO2 max)

A

500-1000 ml water

43
Q

water replacement for events 1-3 hours (60-90%) VO2 max)

A

800-1600 ml of 6-8% CHO solution with 10-20 mEq Na

44
Q

water replacement for events >3 hours

A

500-1000 ml of 6-8% CHO solution with 20-30 mEq Na

45
Q

fluid replacement goal after exercise

A

goal is to replenish water, electrolytes, and muscle glycogen

46
Q

recommended water intake after exercise

A

1.5 L fluid for every kg of weight loss

cold drinks more effective but carb-electrolyte beverages or skim milk equally effective

47
Q

functions of calcium

A

provides bone and tooth strength, helps blood clotting, aids nerve impulse transmission, muscle contraction

48
Q

calcium RDA

A

1000 mg/day

49
Q

dietary sources of calcium

A

leafy greens, animals products

50
Q

parathyroid hormone affect on blood calcium levels

A

increases blood calcium levels

51
Q

purpose of bones in maintaining calcium homeostasis? how does parathyroid hormone contribute?

A

bones are a “store”, PTH causes bone breakdown to release calcium into blood when dietary intake is inadequate

52
Q

how does intense and/or prolonged exercise affect PTH?

A

increases PTH

53
Q

functions of iron

A

found in hemoglobin in RBCs, which is involved in oxygen transport to cells

54
Q

iron RDA for men and women

A

8 mg/day for males
18 mg/day for females

55
Q

dietary sources of iron

A

meat sources, leafy greens

56
Q

what does an iron deficiency affect that is relevant to exercise?

A

VO2 max and endurance

57
Q

who is iron deficiency more common in?

A

female athletes and distance runners

58
Q

what might an iron deficiency be due to?

A

due to decreased iron intake and decreased absorption (diets low in read meat, dieting for weight loss or vegetarian diets) or due to increased iron loss (via sweat, feces, and urine)

59
Q

affects of iron supplementation, rapid piece and slower piece?

A

rapid: restores hematocrit and VO2 max
slower: increase in mitochondrial activity and endurance

60
Q

functions of sodium

A

major ion of extracellular fluid, directly involved in maintenance of resting membrane potential, generation of an action potential in nerves and muscles

61
Q

AI for sodium

A

1500 mg/day

62
Q

dietary sources of sodium

A

chips, pretzels, soup

63
Q

average intake for sodium for Americans

A

3400 mg/day

64
Q

what population requires more salt? why?

A

athletes because they must replace salt lost in sweat (1.9 g Na+ per L sweat)

65
Q

best test of salt/water replacement

A

body weight, constant body weight indicates adequate salt and water intake

66
Q

characteristics of fat soluble vitamins

A

A, D, E, K
can be stored in the body
excessive intake can be toxic

67
Q

characteristics of water soluble vitamins

A

B vitamins, C
involved in energy metabolism

68
Q

is supplementation with vitamins advised?

A

no, unless clear deficiency is known (some small athletes with low-energy diets may have deficiencies)

69
Q

do vitamins improve performance?

A

not really

70
Q

vitamins C & E may interfere with what?

A

muscle adaptations

71
Q

purposes of precompetition meal

A

provide adequate hydration, provide CHO to top off liver glycogen stores, avoid sensation of hunger, minimize GI tract issues, allow the stomach to be relatively empty at the start of competition

72
Q

nutrients in precomp meal

A

fluid: sufficient to maintain hydration
mostly complex carbs: limit simple sugars, especially fructose
low fat/fiber: to speed gastric emptying
low protein: contributes to acids in blood
food should be familiar
liquid meal replacements can also be used

Exercise Physiology (25 decks)

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