Chp 10 Nutrition Strategies for Maximizing Performance Flashcards
Bulimia Nervosa
- recurrent consumption of food in amounts significantly greater than would customarily be consumed in a discrete period of time.
- The binging and purging occur at least once a week for a period of three months.
- feel a lack of control; unhappy about their weight; likely to be normal weight
Precompetition fluid recommendation
2hr: 3-5ml/kg body weight
4hr: 5-7ml/kg body weight
1ml = ___oz
1oz=____ml
0.0338; 29.57
Precompetition food recommendation
> =1hr: 0.5g carbs per kg bodyweight;
2hr: 1g carbs per kg bodyweight
4hr: 1-4g carbs and 0.15-0.25g protein per kg bodyweight
Interval Training Work to Rest Ratio, % of maximum power, primary system used, typical exercise time
Check notes
Carbohydrate Loading Amount
8-10g of carbs per kg body weight
10-12g of carbs per kg body weight for runners during the 36-48hr before a marathon
Carbohydrate loading can increase muscle glycogen stores ___ to ___ above normal .
20; 40
Aerobic endurance athletes should consume ____ to ____ g of multiple types of carbohydrates together each hour during prolonged aerobic endurance activity.
30; 90
Tennis players should aim for approximately ____ to ____ ml fluid per changeover and have some of this fluid from a carbohydrate-electrolyte sports drink.
200; 400
Aerobic endurance athletes need to consume ____ of carbohydrates and ____ of protein per kg body weight per day, especially if training for 90 or more minutes.
8 - 10g; 1 - 1.6g
Aerobic athletes should consume _____ of multiple types of carbohydrate per hour during prolonged aerobic endurance exercise to extend time until exhaustion and improve performance.
28 - 144g
Post exercise, approximately _____ of carbohydrate per kg of body weight should be consumed within _____ minutes after stopping the exercise.
At least ____ of protein should also be consumed within a _____ time period after endurance exercise.
1.5g; 30; 10g; 3-hour
Strength/speed athletes should consume _____ of carbohydrate per kg body weight per day and _____ of protein per kg bodyweight per day.
5 - 6g; 1.4 - 1.7g
As little as ____ of carbohydrate after training may reduce muscle breakdown.
30g
After resistance training, younger individuals should consume at least _____ of a high-quality, high-leucine protein while older adults should consume ____ or more.
20 - 25g (providing about 8.0-10g of essential amino acids); 40g
Between ____ and ____ of high-glycemic carbohydrates should be consumed after muscle-damaging exercise to reduce muscle protein breakdown.
30g; 100g
Adult athletes should eat meals containing at least ____ of a higher-leucine protein.
20 - 30g
Resistance training can increase muscle sensitivity to amino acids for _____ hours after exercise whereas the anabolic effect of a meal lasts approximately _____ hours.
24 - 48; 3 - 5
Pica
Eat nonnutritive substances for a period of at least one month; associated with iron deficiency.
Rumination Disorder
involves chewing, reswallowing, or spitting of regurgitated food
Avoidant/Restrictive Food Intake Disorder (ARFID)
apparent lack of interest in eating or food; avoidance based on the sensory characteristics of good; or concern about aversive consequences of eating
–> persistent failure to meet appropriate nutritional or energy needs
Binge-Eating Disorder
repeated episodes, occurring at least once a week for a period of three weeks
Eating alone because of feeling embarrassed by how much one is eating; feeling disgusted with oneself, depressed, or very guilty afterward
Anorexia Nervosa
have a distorted body image and an intense fear of gaining weight, leading to excessive calorie restriction and severe weight loss.
Two subtypes: restricting type; binge-eating/purging type
BMI equation
BMI = kg/m2 where kg is a person’s weight in kilograms and m2 is their height in metres squared
Weight classification by BMI underweight: \_\_\_\_\_ normal: \_\_\_\_\_ overweight : \_\_\_\_\_ obesity I: \_\_\_\_\_ obesity II: \_\_\_\_\_ extreme obesity III: \_\_\_\_\_
< 18.5 18.5 - 24.9 25 - 29.9 30 - 34.9 35 - 39.9 >= 40
Men have an increased relative risk for disease if they have a waist circumference greater than _____, while women have an increased relative risk if they have a waist circumference greater than _____.
40 inches (102cm) 35 inches (88cm)
1 inch = _____ cm
2.54
Skinfold
Chest: a _____ fold one-half the distance between the anterior axillary line and the nipple for men
Thigh: a _____ fold on the anterior aspect of the thigh, _____ between the hip and knee joints
Abdomen: a _____ fold _____ to the right of the umbilicus
Triceps: a _____ on the posterior midline of the upper arm (over the triceps muscle), halfway between the _____ and the _____ processes
diagonal
vertical; midway
vertical; 1 inch (2.5cm)
vertical; acromion; olecranon
Skinfold
Suprailium: a _____ above the _____ at the spot where an imaginary line would come down from the _____
Midaxilla: a _____ on the midaxillary line at the level of _____ of the _____
Subscapula: a fold taken on a _____ line that extends from the vertebral border to a point 0.5 inch to 1 inch from the _____
Calf: a _____ fold along the medial side of the calf, at the level of ______
diagonal; crest of the ilium; anterior axillary line
vertical; xiphoid process; sternum
diagonal; inferior angle of the scapula
vertical; maximum calf circumference
Basal metabolic rate (BMR) is by far the largest contributor to total energy expenditure, accounting for _____ to _____ of daily energy expenditure.
65%; 70%
The second-largest component of an individual ‘s energy requirement is the energy expended in _____.
Typically, _____ to _____ of total daily energy expenditure is from that.
physical activity
20%; 30%
The thermic effect of food accounts for approximately _____ to _____ of total calories burned each day.
10%; 15%
Weight gain:
protein: _____
1.5 - 2g per kg body weight
Weight loss:
Athlete who want to maintain muscle and lose body fat while dieting should consume about _____ to _____ protein per kg body weight per day (or approximately _____ protein per kg fat-free mass per day) in addition to maintaining a moderate energy deficit of approximately _____ calories/day.
- 8; 2.7g
- 3 - 3.1g
500
The initial goal for weight loss in overweight and obese individuals should be _____ of initial weight within six months.
10%
