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NUTR 202 > Module 12: Sport and Exercise Nutrition > Flashcards

Module 12: Sport and Exercise Nutrition Flashcards

1
Q

who are sports nutrition recommendations aimed at

A

athletes who exercise for more than 1 hour a day

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2
Q

what aspects of exercise affect the rate of energy use

A
  • intensity
  • duration
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3
Q

what metabolism is sued for low to moderate rate of energy use

A

aerobic metabolism

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4
Q

what metabolism is used for increased rate of energy use

A

anaerobic metabolism

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5
Q

what aspects of exercise determine fuel choice

A
  • intensity
  • duration
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6
Q

are carbohydrates used as a fuel in high or low intensity workouts

A

higher intensity

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7
Q

are fats used as a fuel in high or low intensity workouts

A

lower intensity

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8
Q

when are the benefits of exercise

A
  • prevent chronic diseases
  • stress management
  • improve sleep quality
  • body weight management
  • maintenance of muscle mass
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9
Q

how does long term exercise affect your cardiovascular system and lower risk for chronic diseases

A
  • increases HDL levels
  • lowers resting heart rate
  • lowers blood pressure
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10
Q

which requires more calories: muscle mass maintenance of fat maintenance

A

muscle mass maintenance

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11
Q

why is exercise important for older adults

A
  • mobility ***
  • strength
  • balance
  • illness recovery
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12
Q

define fitness

A

ability to perform moderate to vigorous levels of physical activity without undue fatigue throughout life

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13
Q

what are components of fitness

A
  • cardiorespiratory endurance
  • muscular strength
  • muscular endurance
  • flexibility
  • mental health
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14
Q

how many days per week should you exercise for optimal cardiovascular health

A

3 to 5 days of moderate intensity exercise per week

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15
Q

what is the heart rate range calculation for moderate intensity exercise

A
  • (220-age) x 0.55
  • (220-age) x 0.7
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16
Q

what is the heart rate range calculation for high intensity exercise

A
  • (220-age) x 0.7
  • (220-age) x 0.85
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17
Q

how do you achieve the max benefits from strength training

A
  • 8 to 12 repetitions
  • 8 to 10 different exercise (condition all major muscle groups)
  • more than 2 non-consecutive days per week (let yourself rest)
  • VARIETY, BALANCE, and MODERATION
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18
Q

what are the benefits of strength training

A
  • build muscle mass
  • control weight
  • build and maintain bone mass
  • prevent injury
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19
Q

what does stretching prevent

A
  • soreness
  • inury
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20
Q

what are the 2 types of strethcing

A
  • dynamic
  • static
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21
Q

define dynamic stretching

A

slow movements

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22
Q

define static stretching

A

no movement, still

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23
Q

what should you do before stretching

A

warm up with 5-10 minutes of light activity

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24
Q

what should you do during stretching

A
  • hold for 15 to 30 seconds
  • repeat each stretch two to four times
  • do not force stretches
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25
Q

what are the three pathways for converting carbs, fats, and proteins into useful energy

A
  • immediate energy system
  • anaerobic metabolism
  • aerobic metabolism
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26
Q

how much oxygen to cells have compared to what they need

A

cells have 4x as much oxygen that they need

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27
Q

what else do cells have more of than they need at any given time besides oxygen

A

ATP

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28
Q

describe why cells always have more ATP that they need

A
  • need ATP to break apart into ADP+P for energy
  • this process only happens when there is sufficient ATP (NOT SPONTANEOUS)
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29
Q

what is another name for the immediate energy system

A

ATP-creatine phosphate system (ATP-CP)

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30
Q

describe how the immediate energy system (ATP-CP) works

A
  • uses ATP stored in muscle
  • provides quick energy bursts
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31
Q

what energy system is used during the first 10 seconds of exercise

A

immediate energy system (ATP-CP)

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32
Q

is the immediate energy system aerobic or anaerobic

A

anaerobic

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33
Q

what enzyme is used to convert creatine to phosphocreatine

A

creatine kinase

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34
Q

what do all kinase enzymes do

A

add a phosphate group to something

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35
Q

what is creatinine

A

waste product of creatine

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36
Q

what is needed to convert creatine to phosphocreatine

A
  • ATP
  • creatine kinase enzyme
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37
Q

what does phosphocreatine do

A
  • the phosphate group breaks off the creatine and releases energy
  • the phosphate then replenishes the phosphate group in ATP
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38
Q

is glycolysis aerobic or anaerobic

A

anaerobic

39
Q

how long is glycolysis used during exercise

A

first 2-3 minutes

40
Q

what is the product of glucose breakdown in muscle

A

pyruvate

41
Q

what happens to lactic acid molecules that are created from the breakdown of pyruvate

A
  • transported to liver
  • become glucose through gluconeogenesis
42
Q

how many lactic acid molecules are needed to form one glucose moelcule

A

2 lactic acid = 1 glucose

43
Q

define the cori cycle

A
  • process of transporting lactic acid from muscle to liver and return of glucose to muscle
  • muscle -> lactic acid -> liver -> glucose -> muscle
44
Q

when is aerobic metabolism used during exercise

A

after 2 minutes to several hours

45
Q

which type of metabolism meets prolonged demands of sustained activity

A

aerobic metabolism

46
Q

what happens to carbs, fats, proteins, and ketones during aerobic metabolism

A

continuously being oxidized to provide ATP

47
Q

where does the body derive most ATP from oxidation from during rest

A
  • fatty acids
  • glucose
48
Q

when is a greater percentage of fat used for energy: during rest or during exercise

A

greater percentage of fat used during rest

49
Q

when is a greater amount of fat used for energy: during rest or during exercise

A

greater amount of fat used during exercise

50
Q

what happens to caloric requirements with regular and intense exercise

A

can double

51
Q

where should athletes who exercise regularly obtain additional calories from

A

nutrient-dense foods

52
Q

how often should you eat small meals/snacks to maintain energy levels

A

every 3-4 hours

53
Q

what sports require athletes to reduce calorie intake

A
  • sports in which weight or appearance is judged
  • boxing, MMA, wrestling, body building
54
Q

what are the risks for athletes who cut calories too low

A
  • low bone mineral density
  • injury
  • eating disorders
  • amenorrhea (in females)
  • impaired perofrmance
55
Q

what type of steroids are often used to achieve more muscular physique

A

anabolic-androgenic steroid (AAS)

56
Q

what are the 3 pillars of the female athlete triad

A
  • disordered eating
  • amenorrhea
  • osteoporosis
57
Q

what is the primary source of fuel when exercise begins

A

carbohydrates from muscle glycogen

58
Q

what happens to stored glycogen as you exercise

A

decreases

59
Q

after how long of exercising do glycogen stores get low enough to cause symptoms

A

60-90 minutes

60
Q

what is symptoms of low glycogen stores from exercise (hitting the wall)

A
  • feeling tired and weak
  • drop in performance
61
Q

how you avoid “hitting the wall”

A

consume high carb foods and drinks before and during prolonged exercise

62
Q

what are important components of sports drinks to avoid hitting the wall

A
  • contain 6-8% carbs
  • contain sodium and potassium (electrolytes)
63
Q

what is always absorbed with glucose

A

sodium

64
Q

why are electrolytes important components of sports drinks

A
  • muscle contraction
  • retaining water
65
Q

how many carbs are needed for low to moderate intensity cardiorespiratory activity

A

4-5g of carbs per kg body weight

66
Q

how many carbs are needed for endurance activities of high intensity

A

7-8g of carbs per kg body weight

67
Q

how many carbs are needed for high intensity daily training

A

8-10g of carbs per kg body weight

68
Q

what nutrient is used as the primary fuel source at rest and during low intensity aerobic activities

A

fat

69
Q

what happens to reliance on fat for energy as intensity of exercise increases

A

high intensity = less reliance on fat for energy

70
Q

what is an advantage of fat vs carbohydrates as a fuel source

A

body can store more fat than carbs

71
Q

what is the AMDR for fat for athletes

A

20-35%

72
Q

is the fat AMDR different for athletes compared to the average person

A

no, AMDR is the same

73
Q

what are 2 important functions of protein in exercise

A
  • used in muscle recovery
  • forms enzymes that regulate energy metabolism
74
Q

when are protein and amino acids use for energy production

A
  • starvation
  • limited carbohydrate supplies (low carb diet)
75
Q

when percent of energy needs does protein supply

A

5-10%

76
Q

what determines the amount of energy protein provides during exercise

A

carbohydrate availability

77
Q

when would protein be used for energy during exercise

A
  • after 60-90 minutes
  • when glycogen stores are depleted
78
Q

what is the AMDR for protein

A

15-20%

79
Q

what types of athletes have higher protein requirements than a sedentary person

A
  • strength athletes
  • endurance athletes
80
Q

what do strength athletes need more protein for

A

muscle repair and growth

81
Q

what do endurance athletes need more protein for

A
  • muscle repair and growth
  • energy needs
82
Q

what is the RDA for protein for the average adult

A

0.8 g/kg/day

83
Q

what is the RDA for protein for power (strength or speed) athletes

A

1.2-1.7 g/kg/day

84
Q

what is the RDA for protein for endurance athletes

A

1.2-1.4 g/kg/day

85
Q

when should you consider eating a pre-exercise meal

A

if you are training for more than 1 hour

86
Q

what nutrient should pre-exercise meals be high in

A

simple carbohydrates

87
Q

when is carbohydrate loading used

A

for events lasting 90 minutes or longer

88
Q

nutrition recommendations if exercising for over 1 hour

A

replace water, carbs, and possibly electrolytes

89
Q

nutrition recommendations for high-intensity exercise

A
  • 25-30g of carbs
  • every 20-40 minutes
90
Q

fluid intake recommendations for exercise

A
  • 5-12 oz every 15-20 minutes
  • fluids with sodium needed for exercise over 2 hours or in hot conditions
91
Q

what is the perfect post-exercise drink

A

chocolate milk

92
Q

what should be included in a post-exercise meal

A
  • 4g of carbs/kg body weight
  • 1g protein/kg body weight
93
Q

how much water should you consume in relation to pounds of weight lost

A

consume 1 L of water per 1-2 pounds of weight lost

NUTR 202 (14 decks)

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