Exam 4: Chapter 11

Question 1

What are the benefits of regular physical activity?

Answer 1

•Cardiovascular, body composition, blood glucose control, sleep habits and more…

Question 2

What is an ergogenic aid? Understand examples of popular ergogenic aids

Answer 2

• Definition: A substance or treatment intended to directly improve exercise performance
• Examples:
  
  • Creatine: Increases phosphocreatine in muscles
  • Caffeine: Stimulates nervous system, may enhance nerve conduction
  • Glucosamine: Aid in repair of joint damage
  • Growth hormone*: Increase muscle mass
  • Blood doping*: Enhance aerobic capacity

Question 3

Understand the 3 different types of skeletal muscle fiber

Answer 3

• Skeletal: The majority of muscle tissue, it functions to power the movement of the skeleton (i.e. walking, lifting).
• Smooth: Forms the supporting tissue of blood vessels and hollow internal organs such as the intestine, stomach, etc.
• Cardiac: Found only in the heart, responsible for pumping blood throughout the whole body.

Question 4

Understand carbohydrate needs for athletes

Answer 4

• Carbohydrate Needs
  
  • 7-10g/kg body weight—500 to 600 grams/daily
  • Closer to 60% of diet
• Boosting Glycogen Stores
  
  • Carbohydrate (Glycogen) Loading
    
    • Decrease exercise time
    • Increase carb intake

Question 5

Understand protein needs for athletes

Answer 5

•Protein Needs

–1.2-1.7 g/kg body weight

–Repair & new muscles

Question 6

Understand fat needs for athletes

Answer 6

•Fat Needs

–15-25% of kcal

–Types

Question 7

Understand vitamin and mineral needs for athletes

Answer 7

• Iron deficiency and impaired performance
  
  • 15% males and 30% females
• Calcium
  
  • Restrict dairy
• Female Athlete Triad: 3 conditions, menstrual distrubances/amenorrhea, energy deficit/disordered eating, and bone loss/osteoporosis.

Question 8

Be familiar with the terms, heat exhaustion, heat cramps, and heatstroke

Answer 8

• Dehydration
  
  • Decline in endurance, strength, and overall performance
• Heat exhaustion—1st stage of heat-related illness
• Heat cramps—painful contraction lasting 1 to 3 minutes
• Heatstroke—internal body temp greater than 104°F or higher
  
  • Death rate 10%

Question 9

Understand how to fuel before exercise

Answer 9

• Pre-exercise meal
  
  • High carbohydrate, non-greasy, non-gas producing, and easily digested

Question 10

Understand how to fuel during exercise

Answer 10

• Carbohydrate replenishment during events longer than 60 minutes improves performance
• sports drinks: Provides ample glucose and other monosaccharides to aid in fueling working muscles

Question 11

Understand how to fuel after exercise

Answer 11

• Recovery meals
  
  • Within 30 minutes and 2 hours after exercise
  • 1-1.5g carbohydrate per kg/body weight