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NUTR 207 > Final Section 2: Sports and Nutrition > Flashcards

Final Section 2: Sports and Nutrition Flashcards

1
Q

definition of fitness

A

characteristics that enable the body to perform physical activity
the ability to meet routine physical demands with enough energy to rise to a sudden challenge

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2
Q

Canadian 24 hour movement guidelines include:

A

for categories: 0-4, 5-17, 18-64, 65 and up
1. include moderate to vigorous physical activity and light physical activity (includes standing)
2. reduce sedentary time
3. sleep well

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3
Q

benefits of exercise for type II, CVD/stroke, osteoporosis, and alzheimer’s

A

type II: improves glucose tolerance and decreases blood pressure
CVD/stroke: decrease serum lipids/cholesterol, decrease blood pressure
osteoporosis: slows bone loss (especially weight training)
Alzheimer’s: may reduce risk. slows cognitive decline

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4
Q

FITT principle

A

frequency, intensity, time and type
F: 3-5 sessions per week
I: 50-90% heart rate
T: 30 min minimum
T: resistance, endurance/cardiorespiratory, flexibility and variety is good

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5
Q

physical activity guidelines

A

cardiorespiratory: 5-7 days per week, 30 min, moderate intensity
resistance: 2-3 non consecutive days per week
flexibility: 2-7 days

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6
Q

myokines

A

signaling molecules produced by skeletal muscles that signal hypertrophy and atrophy
body adapts to physical activity by building structures to support it

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7
Q

hypertrophy vs atrophy

A

protein synthesis is greater than degradation vs degradation greater than protein synthesis

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8
Q

benefits of cardiorespiratory exercise

A

improved heart and lung function, enhanced oxygen delivery, cardiac output (lower heart rate), more efficient breathing, improved circulation, lower blood pressure

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9
Q

definition strength vs power vs endurance

A

strength - ability to move a load
power - strength with speed
endurance - number of times you can perform activity

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10
Q

body shape, size and composition varies with

A

age, sex, heredity, nutrient needs
nutrient needs vary as well with event length and type

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11
Q

goal of nutrition intervention for athletes

A

nutritional support to stay healthy and injury free, while maximizing metabolic adaptations to training and improving performance

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12
Q

energy systems

A

phosphagen, lactic acid, aerobic

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13
Q

extreme intensity activity system:

A

phosphagen: 5-10 seconds, ATP-CP (adenosine triphosphate-creatinine phosphate) immediately available, no oxygen needed
ex. 100 m sprint

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14
Q

very high intensity activity system:

A

lactic acid system: 20s - 2 minutes, ATP from glucose via anaerobic glycolysis, no oxygen
ex. 400m run

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15
Q

high intensity activity system:

A

aerobic system: 2 min - 20 min, ATP glycolysis TCA, oxygen required
ex. cycling, swimming

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16
Q

moderate intensity activity system:

A

aerobic system: >20 min, ATP from fat by fatty acid oxidation and TCA, oxygen needed
ex. hiking

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17
Q

anaerobic metabolism

A

energy provided by: glucose and glycogen
rapid metabolism through glycolysis does not require oxygen, but lactate builds up
can support muscle contraction for 1-2 minutes

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18
Q

Cori cycle

A

for extreme or very high levels of intensity: lactate from pyruvate can be converted to glucose in the liver which is then returned to muscles

once accumulation rate of lactate exceeds conversion, activity can be sustained for another 1-3 minutes

Accumulation of lactate leads to lactic acidosis, not enough oxygen, you become sore and fatigued
- Not a direct effect of the lactate but absence of glycogen is actually causing the fatigue, not the lactate build up

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19
Q

fuels for high/moderate intensity exercise

A

ATP generation from fat or carbs
requires good pace of breathing (O2)
triglycerides converted to glycerides
supports muscle contraction for more than 3 minutes

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20
Q

mitochondria synthesis is stimulated by

A

aerobic activities, makes more and larger mitochondria

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21
Q

nutrients that yield glucose

A

carbohydrates: yield energy, glucose, amino acids (w/ N), and fat
glycerol: energy, glucose when carbs unavailable via gluconeogenesis, amino acids (w/ N) and fat
proteins: energy, glucose when carbs unavailable, amino acids, and fat

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22
Q

nutrient that doesn’t yield glucose

A

fatty acids: yield energy and fat stores

23
Q

how many kcal can glycogen store?
amount stored depends on

A

2000 kcal, enough to run 20 miles, muscles fatigue when glycogen depletes
amount stored depends on higher carb diet (increases glycogen stores)

24
Q

with sustained aerobic activity
effect of training on glycogen use

A

more fat and less glucose from glycogen stores is used
after 2-3 hours stores are depleted and gluconeogenesis begins

trained athletes use glucose and glycogen slower due to increased mitochondria and O2 efficiency

25
Q

VO2 max is

A

volume of oxygen taken in and delivered to cells

26
Q

hitting the wall

A

glycogen depletes after 2 hours of vigorous activity at 75% VO2 max
hypoglycemia and depleted glycogen stores –> halt nervous system function, the body’s attempt to protect itself

27
Q

combatting glucose depletion during exercise

A

regular high carb diet
consume glucose during long sessions, sports drinks
carb rich foods post training (increased insulin sensitivity and glycogen stores)

28
Q

carbohydrate RDA
recommendations for athletes based on intensity of exercise

A

130g/day
low: 3-5 g/kg/day
moderate >1 hr: 5-7 g/kg/day
mod to high 1-3 hrs: 6-10 g/kg/day
mod to high 4-5 hrs per day: 8-12 g/kg/day

29
Q

fat recommendation for athletes

A

same RDA 20-35%
not higher than 10% saturated fat
fat comes off areas where it is more available, not necessarily more visible

30
Q

protein during exercise for energy

A

not a major source of energy, only 10%
slightly higher recommendations of protein intake
supplementation not necessary because average intake is high enough (75-100g)
20-30g per meal 4-5 times per day

31
Q

post exercise protein intake and recommendations

A

increases muscle synthesis eating 20-30g within 2 hours post exercise
1.2-2.0 g/kg/day of protein

32
Q

why does low carb not improve body composition?

A

reduced carbs will sacrifice lean body mass for energy

33
Q

many factors affect fluid loss in athletes
loss per hour

A

temp, humidity, intensity, body size, duration, fitness
can lose 2L/hour, we can only absorb 1L/hour

34
Q

dangerous level of dehydration

A

loss of 2% body weight from before and after exercise
causes fatigue, body can’t cool without fluid, can overheat (heat stroke)
once thirsty, already dehydrated

35
Q

hyponatremia

A

low concentrations of Na in the blood due to too much water consumption

36
Q

fluids recommendation during exercise

A

.5-1 cup every 15 minutes
over 60-90 minutes of exercise: water + 30-60g CH/ hour
ex. sports drink (6-8% CHO), 1-2 date squares, 2-3 fig bars, 1 sport bar (power bar)

37
Q

when sports drink is called for

A

under 60 minutes water is fine
over 60 sports drink recommended (6-8% CHO and electrolytes)

38
Q

caffeine with sports

A

Caffeine can enhance performance as a stimulant, but there are risks associated with the dehydration

39
Q

when are dietary supplements called for

A
  • vitamin and mineral deficiencies impede performance
  • athletes consuming little food to make weight
  • won’t improve performance of well-nourished athlete
  • takes time to be effective/assimilated, taking something night before won’t help
40
Q

iron deficiency concerns in athletes

A

female, vegetarians and limited food choices
active teens require more iron because they are growing
causes decreased hemoglobin to carry oxygen and impaired performance

41
Q

“sports anemia”

A

dilutional anemia - adaptive temporary response during intense waves of training, increased circulation and loss of old RBCs gives low iron blood tests
not actually anemia, won’t respond to nutritional intervention
must test for transferrin, ferritin, and hemoglobin not just ferritin or hemoglobin

42
Q

eating tips for active people

A

consume enough - portions depend on sex, training session, and body
eat breakfast - helps to spread out protein consumption throughout the day
eat what is well tolerated, especially before comp
high carb diet for pregame meals, intensive training and recovery

43
Q

normal Canada food guide is based on what assumption?

A

that people are sedentary

44
Q

pre-event meals should be

A

high carb, low fiber, moderate protein, and lower fat, with fluids
1-4 hours before
30-60 min before only carb rich, easy to digest snacks

45
Q

during event consumption

A

fluids, over 60 minutes consume 30-60g CHO per hour and electrolytes

46
Q

Post-event meal

A

rehydrate, refuel with higher CHO, lower fiber and moderate protein, this balance helps to maintain higher glycogen stores
increases muscle protein synthesis

47
Q

pre-easy training or weight management proportions meal
pre-medium intensity training meal
pre-hard training/race day meal

A

similar to Canada food guide
1/3 of each category
50% CHO, 1/4 protein, 1/4 fruits and veg
all 3-4 hours beforehand

48
Q

macronutrients/nutrients of concern in athletes and specifically vegetarians

A

vit E, Fe, Ca and vit D and protein
vegetarians specifically: sufficient kcal, protein, omega FAs, B12, D, E, Ca, Fe, and Zn

49
Q

ergogenic acids

A

substances/treatments that may increase athletic performance beyond training

50
Q

ergogenic aids that work

A

dietary supplements to correct deficiencies and meet needs
caffeine
creatine (adverse effects at high levels), phosphocreatine can be stored in muscles for energy in phosphagen energy system
sodium bicarb, beta-alanine - buffer pH to reduce soreness

51
Q

ergogenic aids that need more research

A

nitrate (beet juice) - reduces blood pressure
beta-hydroxymethylbutyrate - metabolite of leucine that may increase anabolism in muscle

52
Q

dietary supplements that have no effect

A

carnitine, chromium picolinate, boron, coQ, ginseng, pyruvate

53
Q

Banned supplements

A

Anabolic steroids - Hormone supplements are dangerous for hormonal systems, behavior, cardiovascular system
DHEA and androstenedione
Human Growth Hormone

NUTR 207 (14 decks)

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