Exam 3 Flashcards
pre-exercise snack/meal: training/amount ACSM
page 184-187
4 hours out, how many grams of carbs
2g/lb
2 hours before workout, how many grams of carbs
1g/lb
5-60 min before workout, how many grams of carbs
.5 g carb/lb
blood flow during low/moderate intensity
60-70% stomach
blood flow during high intensity
20% stomach, causes GI issues
Fueling after exercise
important for those who exercise longer than 60 min
replace fluids (not sodium)
focus on carbs, little protein
how many calories?
Causes of muscle cramps
dehydration, electrolyte imbalance, poor conditioning, lack of water-calcium-potassium-sodium-magnesium
Carb window after exercise, why?
15-45 min. eznymes for making glycogen most active, best time to rapidly replace depleted glycogen
waiting 2 more hours = 50% less stored
Why Carbs and a little protein after exercise?
carb - release of insulin to help build muscle and transport carbs into muscle to replenish depleted magnesium
protein - reduce cortisol which causes break down of muscle
3:1 ratio
Marine Corp Study
group 1 - 100 calorie postt exercise beverage (protein, fat, carb)
group 2 - only water
group 3 - formula without protein
-group 1 had fewer medical visits, less visits for viral/bacterial infections, less muscle/joint problems,less muscle soreness, 83% less heat exhaustion
Keys to weight gain
gain muscle mass not fat
high crb, adequate protein
.7-.8 g/lb protein for adult
eat larger portions
Pros to weight gain drinks
convenient - high in calories
blend of protein and carbs for varying speeds of absorption
Cons to weight gain drink
expensive, no advantage over real food, ingredients not always regulated, useless additives
percent of total calories for fat, carb, protein
protein - 10-15%
carb - 55-65%
fat - 25-30%
calories per macromolecule
fat- 9
carb - 4
protein - 4
Cribb and Hayes study
body builders consumed 270 calories of carb protein supplement immediately before and after exercise. other group only in morning and evening. first group gained 6 lbs vs 3.3, and bench pressed 27 more pounds vs only 20 more pounds
Ballpark estimate
healthy weight x 10. sedentary - 20-40% moderate - 50% active - 60-80% purposeful calories lose weight - subtract 10-20%
Atkins diet pros and cons
high protein, high fat
elimnates carbs
kills apeptite, easy to lose weight, halitosis, body fuels brains with ketones
not enough carbs to fuel body
Paleo diet pros and cons
removes white sugar, white flour, refined and highly processed foods. but eliminates whole grains, legumes, and dairy
Mechanical aids
increase energy efficiency to provide mechanical edge
ex: lightweight running shoes, spikes, lighter bike, metal bats
psychological aids
enhance psychological processes to increase mental strength
ex: hypnosis
physiological aids
augment natural processes to increase physical power
blood doping
strength trianing
pharmacological aids
drugs designed to increase physical power, mental strength, and mechanical edge
anabolic steroids
Nutritional aids
nutrients designed to influence processes which then will influence physical power, mental strength and mechanical edge
protein supplements
Adverse side effects of steroids (reversible)
increased or decreased libido decreased sperm production acne hirsutism aggression increased urination
adverse side effects of steroids (irreversible)
hypertension tendon rupture liver tumors hirsutism keeping of voice in females premature growth plate closure in adolescents
early steroid research/credibility
Anabolic steroids hurt the credibility because the scientists said they wouldn’t build muscles mass or strengths. They were talking about therapeutic doses, when people in reality were taking huge amounts and building huge amounts of muscle
Sherman cyclist study
those who 1200 calories of carbs prior biked 15% harder during the last 45 minutes
target caffein dose
1.5 mg/lb
caffeine enhances performance by
11%
caffeine enhances perceived effort by
6%
anabolic steroids
designed to mimic the actions of testosterone to increase lean muscle mass, decrease body fat, and increase strength even without resistance training
ergogenic aid
substance or devices that enhance energy production, use or recovery and provide athletes with a competitive advantage
> 45 minutes eating after the first hour
nothing, just drink water as needed
> 2.5 hours (low-moderate intensity)
120 calories per hour (carb)
> 2.5 hours (high nonstop intensity)
240-360 calories per hour (carb)
sedentary adult (protein)
.4 g protein
recreational exerciser, adult (protein)
.5-.7 g protein
endurance athlete, adult (protein)
.6-.7 g protein
growing teenage athlete (protein)
.7-.9 g protein
adult building muscle mass (protein
.7-.8 g protein
athlete restricting calories (protein)
.8-.9 g protein
