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Exercise and Nutrition > EOT > Flashcards

EOT Flashcards

1
Q

BMI formula

A

weight / height ^2

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2
Q

EAR

A

Estimated Average Requirement
median usual intakes

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3
Q

RDI

A

Recommended Dietary Intake
as before EAR + 2SD

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4
Q

Al

A

Adequate Intake
When EAR and RDI cannot be determined, healthy people maintaining a definined nutritional state

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5
Q

UL

A

Upper Limit
High levels of daily intake but without health effects

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6
Q

ATP demand anaerobic

A

Glycolisis - Glycogen (stored in CHO)

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7
Q

ATP demand aerobic

A

Glycogen/ Blood Glucose oxidation

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8
Q

RMR

A

Resting Metabolic Rate

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9
Q

RMR formula

A

11.1× Body Mass + 8.4 × Height - ( 340 male or 537 female)

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10
Q

EA

A

Energy Availability

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11
Q

EB

A

Energy Balance

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12
Q

What are RED-S ?

A

Relative Energy Deficiency in Sport
Es a syndrome that can affect the health and performance of altheles, caused by energy deficiency

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13
Q

What is the Female Athlete Triad ?

A

Energy Availability, menstrual function and bone health
Is the impaired physiological function , but not limited

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14
Q

What factors effect total energy expenditure ?

A

Basal metabolic nate
Physical activity
There Effc of food

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15
Q

What is Hyponatraemia ?

A

When sodium concentration in plasma tales causing disorientation, convulsions, coma
frequent in old athletes

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16
Q

Why are carbohydrates important ?

A

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

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17
Q

What is the most important determinant of muscle glycogen synthesis ?

A

post exercise CHO ingestion

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18
Q

What is glycogen storage?

A

The main scourse of energy in the body

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19
Q

Glycogen storage antes exercise

A

La stored in muscles and is a fuel source althetes must sestore after Strenous training

20
Q

When is glycogen supercompensation achieved ?

A

36-48 h. of last exercise, only if the athlete must ard consumes adequate CHO

21
Q

what is Leucine responsable of?

A

Is a critical trigger camino acid to turn on muscle protein synthesis

22
Q

What does higher-proteins diets give?

A

Promotes gain in muscle mass (resistance training)
Spare muscle mas loss during caloric restriction
Atenuante the natural loss ofmuscle mas that accompanies aging

23
Q

What is the amount of protein needed for consumption?

A

~ 20g

24
Q

What are the 4 majour endogenous sources ofenergy?

A

Muscle carbohydrate stores (glycogen), blood sugar,blood fatty aids, and intramuscular tracylglucerols

25
Q

When is protein dietary receamended?

A

resistance-based exercise

26
Q

what helps in the reduction of total body mass?

A

mismatch between energy imtase and energy expenditure

27
Q

What does the increased response of insulin mean with the ingestion of protein and CHO ?

A

It may entrance gwcase uptake by stimulating glucose transporters, meaning a greater nato of muscle glycogen

28
Q

Daily fat requirements …

A

The amount you consume should be dependent to the Ienergy requirements.
20-35%

29
Q

What does lipid includes ?

A

fatty acids, triglycerides, phospholipids, and cholesterol

30
Q

What does low intensity exercise burn ?

A

fats

31
Q

What does high intensity exercise burn ?

A

CHO

32
Q

What are the consequences of severe weight loss?

A

Dehydration
Chronic fatigue
Eating disorders
Menstrual disfunction
Bone mineral discorders

33
Q

Mention the talent pathays in order

A
  1. Physical Literacy
  2. Active for life
  3. Excellence
34
Q

How to train Kids?

A

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

35
Q

When is critical calcium intake

A

In puberty

36
Q

What is the positive co-relation with delay in maturation ?

A

Longer duration and higher intensity training

37
Q

What is the negative co-relation with the maturation delay ?

A

Low body fat

38
Q

What do elderly adults need to achive their maximal response during exercise ?

A

They need more protein intake

39
Q

To what are elderly athletes more surepbible to ?

A

Hypohydration and heat stress

40
Q

Pre-game meal composition…

A

Optimal amount of CHO
Low tiber/fat
low protein

41
Q

GI

A

glycemic index

42
Q

low or high GI before competition?

A

Low GI, because athletes feel less stress and help with the ones that can’t have food before competition

43
Q

Supplements Group A

A

Strong scientific evidence and permitted for use

44
Q

Mention examples of group A

A

Caffeine
Createnine
Bicarbonate
Nitrates
B- Alanine
Glycerol

45
Q

Supplements Group B

A

More research is required

46
Q

Supplements Group C

A

With no scientific research

47
Q

Supplements Group D

A

Banned or at high risk of contamination

Exercise and Nutrition (1 decks)

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