EOT Flashcards
BMI formula
weight / height ^2
EAR
Estimated Average Requirement
median usual intakes
RDI
Recommended Dietary Intake
as before EAR + 2SD
Al
Adequate Intake
When EAR and RDI cannot be determined, healthy people maintaining a definined nutritional state
UL
Upper Limit
High levels of daily intake but without health effects
ATP demand anaerobic
Glycolisis - Glycogen (stored in CHO)
ATP demand aerobic
Glycogen/ Blood Glucose oxidation
RMR
Resting Metabolic Rate
RMR formula
11.1× Body Mass + 8.4 × Height - ( 340 male or 537 female)
EA
Energy Availability
EB
Energy Balance
What are RED-S ?
Relative Energy Deficiency in Sport
Es a syndrome that can affect the health and performance of altheles, caused by energy deficiency
What is the Female Athlete Triad ?
Energy Availability, menstrual function and bone health
Is the impaired physiological function , but not limited
What factors effect total energy expenditure ?
Basal metabolic nate
Physical activity
There Effc of food
What is Hyponatraemia ?
When sodium concentration in plasma tales causing disorientation, convulsions, coma
frequent in old athletes
Why are carbohydrates important ?
Is the fuel source that we have that is aricaitable that we can replenish that can supply both high intensity and low intensity exercise.
Carbohydrates are easily stored
What is the most important determinant of muscle glycogen synthesis ?
post exercise CHO ingestion
What is glycogen storage?
The main scourse of energy in the body
Glycogen storage antes exercise
La stored in muscles and is a fuel source althetes must sestore after Strenous training
When is glycogen supercompensation achieved ?
36-48 h. of last exercise, only if the athlete must ard consumes adequate CHO
what is Leucine responsable of?
Is a critical trigger camino acid to turn on muscle protein synthesis
What does higher-proteins diets give?
Promotes gain in muscle mass (resistance training)
Spare muscle mas loss during caloric restriction
Atenuante the natural loss ofmuscle mas that accompanies aging
What is the amount of protein needed for consumption?
~ 20g
What are the 4 majour endogenous sources ofenergy?
Muscle carbohydrate stores (glycogen), blood sugar,blood fatty aids, and intramuscular tracylglucerols
When is protein dietary receamended?
resistance-based exercise
what helps in the reduction of total body mass?
mismatch between energy imtase and energy expenditure
What does the increased response of insulin mean with the ingestion of protein and CHO ?
It may entrance gwcase uptake by stimulating glucose transporters, meaning a greater nato of muscle glycogen
Daily fat requirements …
The amount you consume should be dependent to the Ienergy requirements.
20-35%
What does lipid includes ?
fatty acids, triglycerides, phospholipids, and cholesterol
What does low intensity exercise burn ?
fats
What does high intensity exercise burn ?
CHO
What are the consequences of severe weight loss?
Dehydration
Chronic fatigue
Eating disorders
Menstrual disfunction
Bone mineral discorders
Mention the talent pathays in order
- Physical Literacy
- Active for life
- Excellence
How to train Kids?
F1. kids learn basic movement of coordination
F2. kids start practicing a sport In a formal or informal way.
F3. Kids are engaged in their sport and train for competition
When is critical calcium intake
In puberty
What is the positive co-relation with delay in maturation ?
Longer duration and higher intensity training
What is the negative co-relation with the maturation delay ?
Low body fat
What do elderly adults need to achive their maximal response during exercise ?
They need more protein intake
To what are elderly athletes more surepbible to ?
Hypohydration and heat stress
Pre-game meal composition…
Optimal amount of CHO
Low tiber/fat
low protein
GI
glycemic index
low or high GI before competition?
Low GI, because athletes feel less stress and help with the ones that can’t have food before competition
Supplements Group A
Strong scientific evidence and permitted for use
Mention examples of group A
Caffeine
Createnine
Bicarbonate
Nitrates
B- Alanine
Glycerol
Supplements Group B
More research is required
Supplements Group C
With no scientific research
Supplements Group D
Banned or at high risk of contamination
