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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
VO2 max is
volume of oxygen taken in and delivered to cells
26
hitting the wall
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
combatting glucose depletion during exercise
regular high carb diet consume glucose during long sessions, sports drinks carb rich foods post training (increased insulin sensitivity and glycogen stores)
28
carbohydrate RDA recommendations for athletes based on intensity of exercise
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
fat recommendation for athletes
same RDA 20-35% not higher than 10% saturated fat fat comes off areas where it is more available, not necessarily more visible
30
protein during exercise for energy
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
post exercise protein intake and recommendations
increases muscle synthesis eating 20-30g within 2 hours post exercise 1.2-2.0 g/kg/day of protein
32
why does low carb not improve body composition?
reduced carbs will sacrifice lean body mass for energy
33
many factors affect fluid loss in athletes loss per hour
temp, humidity, intensity, body size, duration, fitness can lose 2L/hour, we can only absorb 1L/hour
34
dangerous level of dehydration
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
hyponatremia
low concentrations of Na in the blood due to too much water consumption
36
fluids recommendation during exercise
.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
when sports drink is called for
under 60 minutes water is fine over 60 sports drink recommended (6-8% CHO and electrolytes)
38
caffeine with sports
Caffeine can enhance performance as a stimulant, but there are risks associated with the dehydration
39
when are dietary supplements called for
- 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
iron deficiency concerns in athletes
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
"sports anemia"
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
eating tips for active people
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
normal Canada food guide is based on what assumption?
that people are sedentary
44
pre-event meals should be
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
during event consumption
fluids, over 60 minutes consume 30-60g CHO per hour and electrolytes
46
Post-event meal
rehydrate, refuel with higher CHO, lower fiber and moderate protein, this balance helps to maintain higher glycogen stores increases muscle protein synthesis
47
pre-easy training or weight management proportions meal pre-medium intensity training meal pre-hard training/race day meal
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
macronutrients/nutrients of concern in athletes and specifically vegetarians
vit E, Fe, Ca and vit D and protein vegetarians specifically: sufficient kcal, protein, omega FAs, B12, D, E, Ca, Fe, and Zn
49
ergogenic acids
substances/treatments that may increase athletic performance beyond training
50
ergogenic aids that work
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
ergogenic aids that need more research
nitrate (beet juice) - reduces blood pressure beta-hydroxymethylbutyrate - metabolite of leucine that may increase anabolism in muscle
52
dietary supplements that have no effect
carnitine, chromium picolinate, boron, coQ, ginseng, pyruvate
53
Banned supplements
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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