Nutrition and Fitness Flashcards
What are some benefits of regular excercise ?
Greater stamina, greater strength, increased flexibility, stress control, weight management, lower blood pressure, reduced risk of certain diseases, improved sleep and immune function, improved blood glucose control, slowing of the aging process and an improved self image
Your ____________ status and intake can have a positive or negative affect on your ___________ performance.
Nutritional; physical
Physical fitness is defined as ……..
the ability to perform moderate to vigorous activity without excess fatigue
A malnourished athlete cannot ________________
perform to maximum capacity.
A healthy diet that supplies all the ________________ will allow your body to perform at its ____________
needed nutrients; peak ability
What happens as your fitness level increases ?
The type of fuel used by the muscle changes. As you become more fit, there is an increased utilization of fat for muscle fuel.
Today we exert _________ energy and often live __________ lives.
Very little; sedentary
Ways to make excercise a part of your routine
Find activities you enjoy; find a workout partner to hold you accountable; start slowly, set specific goals;
What are the three components to any fitness program?
Aerobic Workout, strength training and stretching and flexibility
What is the goal of an aerobic workout ?
To increase your heart rate to the target zone so that you build endurance, which increases the ability to deliver oxygen throughout the body.
How do you find your maximum heart rate?
Subtract your age from 220
220-25 = 195 maximum heart rate
What is the aerobic target zone ?
60-90% of the maximum heart rate
I should aim to get my heart rate between 117 and 175.5.
For beginning exercisers your goal is to reach the lower number of beats per minute.
As my fitness level improves, I should aim to get my heart beat toward the upper level of the target zone.
it is important to incorporate resistance excercises because as we age ____________
we lost muscle which is often replaced with fat.
The increase in muscle tissue will increase your ________
Basal Metabolic Rate and you will burn calories more efficiently
What supplies energy to the muscles ?
Adenosine Triphosphate is the first source of energy for cells.
Following digestion, energy is released from food and reacts with adenosine diphosphate (ADP) and a phosphate group to form ATP.
The resting muscle can store enough ATP to do work for how long ? Does this require oxygen ?
2-4 seconds
This requires no oxygen and is a form of anaerobic activity.
What happens as soon as the ATP in the cells begins to be used ?
Phosphocreatine (PCr) compound is broken down into phosphate and creatine to form more ATP.
How long can PCr maintain muscle contractions for ?
What kind of activities use PCr to maintain energy?
Approximately 10 seconds.
Activities that involve fast, quick bursts of energy such as bench press, jumping, throwing and sprinting.
For events lasting 30 seconds to 3 minutes the body uses ____________
carbohydrates under anaerobic conditions. This is a quick source of energy for an activity like sprinting 400 meters or hurdles
The body cannot rely on anaerobic glucose breakdown for long because of the release of which compound?
Lactic acid is a byproduct of glucose breakdown and can lead to muscle fatigue.
For events lasting between 2 minutes and 3 hours the body uses _______________. What is the benefit of this ?
Glucose breakdown under aerobic conditions (oxygen is present) Energy is releases more slowly. This is the fuel for long distance endurance activities.
The aerobic breakdown of carbohydrates yields how much of the body’s ATP needs?
95%
Storage lockers in the muscles and liver utilize what compound for energy ?
Glycogen.
For events lasting < 30 minutes your muscles rely on glycogen stored in muscles for fuel. For events lasting more than 1 hour, the glucose in the blood comes from glycogen stored in your liver.
As these stores are depleted fatigue and a decline in mental function occurs.
How can the the depletion decline in functioning brought about by the depletion of the glycogen storage lockers in the muscle and the liver be adverted ?
By consuming 30 - 60 grams of carbohydrates per hour in events lasting longer than 1 hour.
Fat is important in what kind of activities?
Fat is useful in slow and steady aerobic activity so activities lasting more than 20 minutes that are performed at a low or moderate rate such as weight lifting, hiking or a fast walk.
Protein is a _____________ fuel source for the muscles compared to the carbohydrates and fats ?
Minor.
Protein is primarily utilized during ______________ as ________stores are ________
endurance events; glycogen stores are depleted
What increases muscle mass?
Resistance through strength training or excercise, not simply protein intake.
Consuming foods high in _______ and ________ in protein ____________
carbohydrates;moderate in protein enhances the muscle building effect of a weight training activity.
Where should most of your calorie intake come from ?
Carbohydrates - about 60%.
A minumum of 5 grams per kg of body weight should be ingested daily.
Endurance athletes should have a little more.
Carnohydrates are needed to prevent ___________ and enough needs to be ingested to promote ________ in the liver and muscle.
fatigue; storage
What is the significance of carbohydrate loading ?
This is especially used by endurance athletes as an effective means at maximizing their muscle glycogen load. It involves intaking a progressive amount of calories until an endurance event to the point when 70% of your calories are coming from carbs. At same time excercise intensity should be declining on a daily basis, with no activity the day prior to the event.
How many grams of glycogen can an untrained and trained muscle hold? What about after carbohydrate loading?
13 grams of glycogen per 100 grams of muscle for an untrained muscle.
32 grams of glycogen per 100 grams of muscle for a traikned muscle.
After carbohydrate loading that same muscle can hold 35-40 grams of glycogen per 100 grams of muscle.
fat should make up approximately __________ of the total calorie intake
35%
What is the RDA for protein for adults ?
0.8 g per kg of body weight. Athletes have a slightly higher need, 1.0-1.6 kg of body weight.
What two minerals are of special concern when it comes to adequate intake, especially among female athletes?
Iron and Calcium.
Whats the importance of having adequate calcium intake, especially from birth to your mid twenties?
To build bone mass …..
What is the Female Athlete Triad ?
The combination of disordered eating leading to a low body mass index, osteoporosis and loss of menstruation combined with excessive physical training
It is important for coaches to be aware of this risk factor and encourage female athletes to make nutritious choices while maintaining an appropriate weight.
The average adult needs_______cups of fluid per day. ______ will require more to prevent dehydration and for performance. Each individual will have different fluid requirements based on ________, ability to_______, level of _________ and duration of the exercise.
9-11; athletes; body size; sweat; activity
Water loss________ of your body weight can not only affect your performance, but also lead to several potentially fatal conditions: heat _______, heat ______ and heat _________
> 3%; exhaustion; cramps; stroke
What can be done to monitor how much fluid is lost during an activity and monitor your hydration levels ?
Weighing one’s self before, during and after the activity can be used to determine the fluid loss
your urine can also be a good indicator of your hydration status. A well hydrated individual has clear to pale yellow urine. Dark yellow urine is an indicator that you are at risk for dehydration.
What factors increase the chance of heat exhaustion ?
High temperatures and high humidity
As humidity rises sweat becomes an inefficient way to keep the body cool.
Symptoms of heat exhaustion ?
Profuse sweating, dizziness, fatigue, nausea/vomiting, muscle weakness, skin flushing
What to do if someone appears to be suffering from heat exhaustion ?
Move them to a cool place, drink fluids, sponge with cool water
How do heat cramps occur?
When fluid levels are replaced to adequate levels but sodium levels are still inadequate and low.
Heat cramps can occur especially during when?
Excercising over long periods of time in high temperatures, which leads to painful contractions of the skeltal muscle known as cramps.
Preventing heat cramps ………
Moderation of activity while maintaining adequate water and sodium intake.
When does heatstroke occur?
When the body’s internal temperature reaches 104 degrees? Body’s cooling system fails and sweating stops
Symptoms of heat stroke
Confusion, hot dry skin, fainting, poor coordination and seizures
Treatment for heat stroke must be ______________ or else _____________ will result.
Immediate; coma or death
Water allows for ________, _________ of waste products and ________ blood volume but does not replace__________ that are lost through sweat.
Cooling; transport; increased; electrolytes
Sports drinks like Gatorade contain what substances that water does not ?
Carbohydrates, sodium and potassium
For a sporting activity, is it better to use water or sports drinks ?
Depends on the type and length of activity. For athletes participaiting in endurance events that last longer than 60 minutes sports drinks may be more helpful as they will replenish electrolytes that have been lost, therefore lowering the risk for heat cramps potentially.
For events lasting less than 60 minutes water is recommended.
What are ergogenic aids?
these are defined as mechanical, nutritional, psychological or physiological substance or treatment intended to improve performance.
What are examples of ergogenic aids ?
Energy bars, vitamins and minerals, sports drinks, meal replacement substances
anabolic steroids, growth hormones and blood doping are ergogenic aids even though they are illegal in competition
How much water consumption is recommended for every pound lost during a workout?
consume 2 ½ to 3 cups of water for each pound lost during or after the event. It is also beneficial to drink 1 ½ to 2 ½ cups of fluid 2 - 3 hours before the event.
