Nutritin, Training, and Ergogenic aids Flashcards
macronutrients
make up the largest part of the food we eat and supplys us with the energy we need for daily life and physical activities
examples of macronutrients
carbohydrates, proteins, and fats
carbohydrates
the energy source/fuel for our bodies
what is the most valuable/needed nutrient for humans
carbohydrates
what percent of our calorie intake should come from carbohydrates
55-60 per day
types of carbohydrates
simple (sugar), and complex (startch)
where should we get most of our carbohydrates and how much?
complex (startches)- 80%
complex carbs
are digested and absorbed more slowly, foods containing complex carbs also contain vitamins, minerals, proteins and fiber.
simple carbs
absorbe much faster and can cause large swings in blood sugar levels
glycemic index
measures the effect of carbohydrate containng foods effect on the blood glucose level, indicates the rate of carbohydrate digestion and its affects
what does it mean if a food has a high glycemic index
digested quickly and leads to a rapid rise in blood glucose
low, medium and high GI
Low (<55). medium (56-59), and high GI (70<)
dietary protein
molecules that make up a large portion of our bodies and are involved in virtually all of our bodies cellular functions
average amount of protein in an adult
10-12 kg mostly found in the muscles
how many amino acids do we consume
20
what are complete proteins
foods that contain all 20 amino acids ( come from animal products)
incomplete proteins
known as vegetable proteins and often contain one or more amino acids in limited amounts
function of proteins
hormones, enzymes, immune system, growth and repair, and the trasnportation system
what is the most energy dense macronutreint
dietary fats
dietary fats
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))
micronutrients
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
vitamines
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
fat soluable vitamines
A,D,E and K, an excess of these may be toxic
water soluable vitamines
C an B-complex (eventually removed through urine so thought to be non-toxic)
minerals
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
electrolytes
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)
Iron deficiency
or anemia is common amongst sports participants and those who do not include red meat in their diet
female triad
textbook
FITT principle
describes the 4 basic elements of any good training plan (frequency, intensity, type, and time)
frequency
how often you participate in the training; usually over a weekly basis, will depend on age, conditioning, and competitive aspiration
CSEP recommended frequency
3 sessions of vigorous activity along with three sessions of strength activities per week
intensity
cardiorespiratory training intensity
how do u determine your intensity range
calculate your maximum heart rate; subtract your age from 220
standard target hart rate
fro healthy individuals it is typically 60-90% of their MHR
type
can be influenced by a number of factors but a combination of aerobic and anarobic training is ideal
time
all training should be progressive, for begginers exercise should be kept short, slowly building sessions of longer duration. life style is also a factor
what are the five basic training principles that go along with FITT
progressive overload, reversibility, diminishing returns, specificity, and individual differences
progressive overload
for physiological changes to occur the body must be subjected to greater stress, applied in a progressive manner
specificity
in order to reach maximum outcomes you should mimic al closely as possible to the effort required in the sport or activity
revesibility
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
diminishing returns
an athlete will eventually reach a performance pleateau at which point results tend to level out
individual differences
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
functional fitness
modern functional fitness programs focus on training to improve speed, agility, quickness, strength and flexibility and they do so in more sport-like situations
periodization
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
flexibility training
training that increases the range of motion of joints in order to enhance performance and reduce the risk of injury
methods of flexibility training
static stretching, active isolated stretching, dynamic stretching, yoga, self-myofascial release (self massage)
core training
is a critical component in fitness and sport performance, involves the abdominal muscles, and the back (shoulders to hips)
cardiorespiratory training
endurance training is a key compnent of any integrated training program
resistance training
a weight or some other force provides resistance to working muscles which thereby gain strength according to the principle of progressive overload
variables of resistance training
order of exercises, number of sets, amount of rests, the intensity of the exercise , volume of each workout, and the number of training sessions
circuit and stage training
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
stage training
instead of rotating from station to station, participants finish all sets before moving on
