Nutritin, Training, and Ergogenic aids

Question 1

macronutrients

Answer 1

make up the largest part of the food we eat and supplys us with the energy we need for daily life and physical activities

Question 2

examples of macronutrients

Answer 2

carbohydrates, proteins, and fats

Question 3

carbohydrates

Answer 3

the energy source/fuel for our bodies

Question 4

what is the most valuable/needed nutrient for humans

Answer 4

carbohydrates

Question 5

what percent of our calorie intake should come from carbohydrates

Answer 5

55-60 per day

Question 6

types of carbohydrates

Answer 6

simple (sugar), and complex (startch)

Question 7

where should we get most of our carbohydrates and how much?

Answer 7

complex (startches)- 80%

Question 8

complex carbs

Answer 8

are digested and absorbed more slowly, foods containing complex carbs also contain vitamins, minerals, proteins and fiber.

Question 9

simple carbs

Answer 9

absorbe much faster and can cause large swings in blood sugar levels

Question 10

glycemic index

Answer 10

measures the effect of carbohydrate containng foods effect on the blood glucose level, indicates the rate of carbohydrate digestion and its affects

Question 11

what does it mean if a food has a high glycemic index

Answer 11

digested quickly and leads to a rapid rise in blood glucose

Question 12

low, medium and high GI

Answer 12

Low (<55). medium (56-59), and high GI (70<)

Question 13

dietary protein

Answer 13

molecules that make up a large portion of our bodies and are involved in virtually all of our bodies cellular functions

Question 14

average amount of protein in an adult

Answer 14

10-12 kg mostly found in the muscles

Question 15

how many amino acids do we consume

Answer 15

20

Question 16

what are complete proteins

Answer 16

foods that contain all 20 amino acids ( come from animal products)

Question 17

incomplete proteins

Answer 17

known as vegetable proteins and often contain one or more amino acids in limited amounts

Question 18

function of proteins

Answer 18

hormones, enzymes, immune system, growth and repair, and the trasnportation system

Question 19

what is the most energy dense macronutreint

Answer 19

dietary fats

Question 20

dietary fats

Answer 20

are an immportant source of concentrated energy and are essential for athlete during rest or low intense activity (both saturated (animal sources) and unsaturated (plant based))

Question 21

micronutrients

Answer 21

vitamines and minerals, found in small amounts of food and help with energy transfer and tissue synthesis. without them normal life process like metabolism could not take place

Question 22

vitamines

Answer 22

assist the body in performing several impotant functions and must come from the food we eat. they help regulate metabolic functions, a defficency or absence of a vitamine can slow or block one or morw metabolic reactions in a cell and facilitate energy release and are important in the synthesis of bone and tissue

Question 23

fat soluable vitamines

Answer 23

A,D,E and K, an excess of these may be toxic

Question 24

water soluable vitamines

Answer 24

C an B-complex (eventually removed through urine so thought to be non-toxic)

Question 25

minerals

Answer 25

come from the earths water and soil and are absorbed by the plants we eat, help the body get energy, produce proteins, bones and blood

Question 26

electrolytes

Answer 26

minerals that carry an electrical charge when dissolved in the body, they are in all the fluids you carry in your body, they balance fluid levels, maintain blood pressure and conduct nerve impulses (sodium, chloride, and potassium)

Question 27

Iron deficiency

Answer 27

or anemia is common amongst sports participants and those who do not include red meat in their diet

Question 28

female triad

Answer 28

textbook

Question 29

FITT principle

Answer 29

describes the 4 basic elements of any good training plan (frequency, intensity, type, and time)

Question 30

frequency

Answer 30

how often you participate in the training; usually over a weekly basis, will depend on age, conditioning, and competitive aspiration

Question 31

CSEP recommended frequency

Answer 31

3 sessions of vigorous activity along with three sessions of strength activities per week

Question 32

intensity

Answer 32

cardiorespiratory training intensity

Question 33

how do u determine your intensity range

Answer 33

calculate your maximum heart rate; subtract your age from 220

Question 34

standard target hart rate

Answer 34

fro healthy individuals it is typically 60-90% of their MHR

Question 35

type

Answer 35

can be influenced by a number of factors but a combination of aerobic and anarobic training is ideal

Question 36

time

Answer 36

all training should be progressive, for begginers exercise should be kept short, slowly building sessions of longer duration. life style is also a factor

Question 37

what are the five basic training principles that go along with FITT

Answer 37

progressive overload, reversibility, diminishing returns, specificity, and individual differences

Question 38

progressive overload

Answer 38

for physiological changes to occur the body must be subjected to greater stress, applied in a progressive manner

Question 39

specificity

Answer 39

in order to reach maximum outcomes you should mimic al closely as possible to the effort required in the sport or activity

Question 40

revesibility

Answer 40

the use it or lose it principle; detraing, when training stops for a period of time the improvements made will be lost or reversed; typically caused by injury, lack of motivation, or previous commitments

Question 41

diminishing returns

Answer 41

an athlete will eventually reach a performance pleateau at which point results tend to level out

Question 42

individual differences

Answer 42

every athlete has a unique physical and psycological makeup and responds differently to a given training protocol, good coaches take this principle into account and come up with a program and fitness regime that is ideally structured to each athlete

Question 43

functional fitness

Answer 43

modern functional fitness programs focus on training to improve speed, agility, quickness, strength and flexibility and they do so in more sport-like situations

Question 44

periodization

Answer 44

the overall training plan seperated into distinct training periods, the objective is to maximize performance at peak times and to reduce the risk of injury and mental burnout

Question 45

flexibility training

Answer 45

training that increases the range of motion of joints in order to enhance performance and reduce the risk of injury

Question 46

methods of flexibility training

Answer 46

static stretching, active isolated stretching, dynamic stretching, yoga, self-myofascial release (self massage)

Question 47

core training

Answer 47

is a critical component in fitness and sport performance, involves the abdominal muscles, and the back (shoulders to hips)

Question 48

cardiorespiratory training

Answer 48

endurance training is a key compnent of any integrated training program

Question 49

resistance training

Answer 49

a weight or some other force provides resistance to working muscles which thereby gain strength according to the principle of progressive overload

Question 50

variables of resistance training

Answer 50

order of exercises, number of sets, amount of rests, the intensity of the exercise , volume of each workout, and the number of training sessions

Question 51

circuit and stage training

Answer 51

consists of a group of four to ten exercise that are performed for a specific number of repetitions or for a given period of time before the individual moves to the next exercise

Question 52

stage training

Answer 52

instead of rotating from station to station, participants finish all sets before moving on