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Nutrition and Physical Performance > Lecture I > Flashcards

Lecture I Flashcards

1
Q

Water comprises —-of a person’ body weight

A

60-70%

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2
Q

Muscle tissue is how much water

A

70-75%

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3
Q

Amount of Na in perspiration

A

0.9 g/L

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4
Q

Muscle cramp is due to

A

Skeletal muscle overload and fatigue

Excessive sweat losses associated with a decreased level of electrolytes (specifically sodium )

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5
Q

This electrolyte is crucial to heart function

A

Potassium

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6
Q

What happens in skeletal muscle overload and fatigue

A

The part of the neuromuscular system that initiates contraction is increased while the part of the neuromuscular system that inhibits contraction is decreased

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7
Q

What part of neuromuscular system inhibits contraction

A

Golgi tendon organ

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8
Q

In skeletal muscle overload and fatigue you dont see a generalized muscle cramping

A

T

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9
Q

In dehydration you see a generalized muscle cramp

A

T

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10
Q

Human sweat contains how much sodium

A

40-50 mmol per liter

920-1150 mg/L

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11
Q

For liquids the principle determinant of rate of gastric emptying is

A

Volume and

Composition

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12
Q

Progressive dehydration in their study caused what to increase over time

A

Heart rate
Core temp
Perceived exertion rating

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13
Q

Progressive dehydration in their study caused what to decrease over time

A

Blood volume
Stroke volume
Cardiac output
Skin blood flow

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14
Q

Optimal fluid intake

A

1-1.5 ml of fluids for each kilocalorie that is expended

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15
Q

T/F

CHO exerts a mild influence on fluid retention following exercise -induced dehydration

A

T

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16
Q

The solutions contacting —–CHO and electrolytes was associated with the greatest fluid retention compared with the rest

A

12%

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17
Q

No significant differences in fluid retention between beverages contains —- and —– CHO and the placebos with electrolytes

A

3% and 6%

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18
Q

Why CHO dose could impact fluid retention

A

Raises both caloric content and osmolarity

Both characteristic can reduce the rate of gastric emptying and rate of fluid absorption

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19
Q

Insulin effect on Sodium

A

Increase urinary sodium reabsorption

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20
Q

Renin increases

A

Blood pressure

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21
Q

T/F

Greater CHO consumption more than 10-12% is nor beneficial

A

T

22
Q

Soft drinks have how much sodium

A

0.5-0.7 g sodium/L

23
Q

How much should an athlete drink after exercise

A

16-24 ounces

450-675 ml for every 0.5 kg lost during exercise

24
Q

Fluid/ electrolyte requirements BEFORE exercise:

A

4 hours (or more) prior to exercise, 5-7ml/kg body weight water or sport beverage

25
Q

Hyponatremia

A

Serum sodium < 130 mEq/L.

26
Q

Pre-Exercise Meal

A

relatively low fat and fiber (gastric emptying/GI distress)
high CHO (maintain blood glucose/maximize glycogen stores)
moderate PRO

27
Q

Post activity CHO

A

CHO within 30 minutes (1-1.5g/kg at 2 hour intervals for 6 hours)

28
Q

T/F

CHO with high glycemic index more effective

A

T

29
Q

Protein requirements for power athletes

A

1.4-1.7 g/kg/day

30
Q

Protein requirements for endurance athletes

A

1.2-1.4 g/kg/ day

31
Q

T/F

Protein is not a major source of energy in exercise

A

T

32
Q

During exercise protein synthesis

A

Decreases

33
Q

During exercise protein degradation

A

Increases

34
Q

T/F.

Some loss of protein as enzymes leak out of cells

A

T

35
Q

Normal protein losses during exercise

A

100 mg/day

36
Q

How much protein in sweat loss

A

1 g protein /L sweat

37
Q

GH affect on protein synthesis

A

Increases

38
Q

Effect of testosterone on protein synthesis

A

Increases

39
Q

Insulin ——AA uptake by muscles ——protein synthesis

A

Increase

Increase 7

40
Q

what is hypoglycemia

A

BG <60mg/dl

41
Q

Hyperglycemia

A

BG >240

42
Q

Blood glucose control in mild exercise

A

CHO oxidation up to 2 hrs, then FFA

43
Q

Blood glucose control:

In moderate exercise

A

50% CHO and 50% FFA

44
Q

Blood glucose control:

In severe exercise

A

100% CHO

45
Q

T/F

more aerobially fit → less CHO, more FFA utilized

A

T

46
Q

Pre-exercise CHO supplement needed when

A

pre-exercise BG <100mg/dl

exercise duration > 40 minutes

47
Q

blood glucose should be maintained between

A

70-150 mg/dl

48
Q

What is general guidelines for CHO supplements

A

15-30g CHO/15-30 minutes exercise general guideline

  • -sports drinks or diluted juices OK
  • -additional insulin typically not needed
49
Q

T/F

pre-exercise MIXED snack CHO/PRO/FAT better maintenance of glucose homeostasis during and after exercise

A

T

50
Q

T/F

CHO loading requires care and caution
–But, can be beneficial if done properly
Post exercise

A

T

Nutrition and Physical Performance (17 decks)

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