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ntr 401 > exam 3 - sports nutrition > Flashcards

exam 3 - sports nutrition Flashcards

1
Q

what are benefits of regular physical activity

A

cardiovascular health, decreased risk of type 2 diabetes, strengthens bones, improves GI tracts peristalsis, decreased cancer risk, aids in weight loss and control, psychological health

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2
Q

benefits of physical activity for decreased cancer risk

A

maintain healthy body weight, reduced risk of prostate cancer

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3
Q

benefits of physical activity for psychological health

A

reduced stress and improves self image

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4
Q

recommended physical activity

A

150 minutes of moderate intensity per week and 75 minutes vigorous intensity

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5
Q

additional health benefits of ? minutes of physical activity

A

300 minutes moderate intensity and 150 minutes vigorous intensity

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6
Q

what is ATP

A

chemical energy used by cells for muscle contractions, only a small amount is stored in resting cells

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7
Q

what are other sources of energy besides ATP

A

carbohydrates, fat, and protein

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8
Q

what is phosphocreatine (PCr)

A

a high-energy compound that is formed and stored in muscle cells

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9
Q

what is the chemical equation for PCr

A

PCr + ADP = Cr + ATP

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10
Q

PCr is activated …

A

instantly and replenishes ATP

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11
Q

PCr is not stored enough or made in the muscle to sustain ? for more than ?

A

ATP, one minute

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12
Q

aerobic glycolysis (characteristics)

A

low to moderate intensity (jogging) and replenishes ATP slowly

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13
Q

how much ATP is produced from aerobic glycolysis

A

36-38 ATP per glucose (95% of energy potential)

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14
Q

how long does aerobic glycolysis provide energy for

A

2 minutes to 3 hours of work

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15
Q

anaerobic glycolysis (characteristics)

A

intense physical activity (sprinting) and replenishes ATP quickly

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16
Q

how much ATP is produced from anaerobic glycolysis

A

2 ATP per glucose (~5% of potential energy)

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17
Q

how long does anaerobic glycolysis provide energy for

A

30 seconds to 2 minutes of work

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18
Q

lactate build of will change … and inhibit…

A

acidity, glycolysis enzymes

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19
Q

temporary glucose is stored in the …

A

liver and muscle

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20
Q

muscle glycogen is used only by ..

A

that muscle

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21
Q

liver glycogen is released into the …

A

blood stream

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22
Q

blood glucose is an important source of …

A

fuel

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23
Q

the majority of stored energy in the body is in the form of …

A

fat

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24
Q

fatty acids can be converted to …

A

acetyl coA in the mitochondria of the cells

25
Q

trained muscles have more … to utilize … as fuel

A

mitochondria, fat

26
Q

if exercise is prolonger… becomes the main fuel

A

fat

27
Q

Fat utilization cannot occur fast enough to meet the ATP demand of short duration, high intensity physical activity (T/F)

A

true

28
Q

how much energy does protein provide during rest and low/moderate exercise

A

2 - 5%

29
Q

how much energy does protein provide during endurance exercise

A

10-15%

30
Q

desirable body fat for male athletes is

A

5% - 18%

31
Q

Desirable body fat for female athletes is

A

17% - 28%

32
Q

endurance athletes need to consume …

A

a diet moderate to high in CHO (~60% of total kcal)

33
Q

For aerobic and endurance activity, recommend gm of CHO/kg of body weight…

A

6-10 gm CHO/kg body weight

34
Q

Marathoners should consume ? gm of CHO/day

A

~ 600 gm of CHO/day

35
Q

Recommend ? gm protein/kg body weight

A

1.2 – 1.7 gm protein/kg body weight (Lower range – recreationally active adults)

36
Q

High-quality protein sources

A

Lean meats, poultry, fish, eggs, low fat dairy, legumes and soy

37
Q

Extra vitamins and minerals needs are met by ?, especially by increasing intake of ? and ? AKA ?

A

diet, fruits, vegetables, nutrient dense foods

38
Q

Relative Energy Deficiency in Sport (REDS)

A

Restricted calorie intake in athletes,
More common in women trying to maintain lean profile

39
Q

what can REDS lead to

A

delayed menses, poor bone growth, stress fractures and early osteoporosis

40
Q

what is the treatment for REDS

A

Reduction in training, higher energy intake to increase weight, establish regular menstrual cycle in women, calcium supplementation

41
Q

Fluids are needed to maintain

A

bodys cooling system

42
Q

Avoid losing more then ?% of body weight during exercise

A

2% - decreases preformance

43
Q

what is heat exhaustion

A

A depletion of blood volume from fluid loss by the body

44
Q

Body heat is lost primarily through

A

evaporation of sweat

45
Q

heat exhaustion can lead to

A

Decreases endurance, strength, performance

46
Q

what is the treatment for heat exhaustion

A

move to cool environment, remove excess clothing, fluid replacement as tolerated, cover with cool towels or dunk in cool water

47
Q

what is considered a heat stroke

A

Internal body temperature reaches 104º F

48
Q

what are symptoms of a heat stroke

A

nausea, confusion, irritability, poor coordination, seizures, and coma

49
Q

Avoid exercising under ? conditions

A

hot, humid

50
Q

what is the general guideline to stay hydrated

A

3 C of fluids per each pound of weight loss during activity

51
Q

sports drinks can help…

A

maintain blood glucose level and blood volume

52
Q

during endurance events, it is important to …

A

important to replace electrolytes along with fluid and glucose.

53
Q

Endurance athletes may need ? g of carbohydrates per hour

A

30-60 g per hour

54
Q

pre exercise meal characteristics….

A

Consist primarily of carbohydrates,
Low fat (<25% of energy intake),
Little fiber (prevent bloating, gas)
Moderate protein

55
Q

recovery meals are consumed within…

A

2 hours after endurance event

56
Q

recovery meals are rich in …

A

carbohydrates, proteins, and fluids

57
Q

why are carbohydrates important for recovery

A

to replace glycogen

58
Q

why is protein important for recovery

A

for muscle synthesis and repair

59
Q

what fluids important for recovery

A

sodium and potassium

ntr 401 (9 decks)

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