Nutrition for Fitness and Sports Flashcards
List the benefits of engaging in regular physical activity?
reduce the risk for chronic disease, -CVD, coronary heart disease, reduce inflammation, improve BP, improve lipid profile increase LDL and lower HDL) prevents or reverses type II diabetes, lowers risk of colon cancer, improves GI health (activity can improve muscle action-peristalsis, and mass movement) and lowers risk of gallstones and gallbladder disease, reduce susceptibility for infection , osteoporosis-increase bone density, less prone to injury, agility and balance, psychological health,-lower depression, anxiety, and mental health, promote more rest full sleep, improve self image
Summarize the different types of activity that are recommended, how often and how much they should be performed
Flexibility
• Allows joints to move with less chance of injury
• How often: 2-3 days per week
• How much: 4 repetitions of 10-30 seconds
• Intensity: to develop a full range of motion
Muscle Strength
• Allows muscles to work harder and longer without fatigue
• How often: 2-3 days per week
• How much: 8-12 repetitions of 8-10 different exercise
• Enough to enhance muscle strength and improve body composition
Cardiorespiratory endurance
• Supports the ongoing action of the heart and lungs
• How often: 3-5 days per week
• How much: 20-60 minutes
• Intensity: 55-90% of maximal HR
Describe the use of glucose and glycogen as body fuels during exercise
Glucose is vital to PA
Body constantly uses it up and replenishes
How long glycogen stores last depends on intensity and duration
during intense activity muscle uses glycogen up quickly
During Moderate activity glycogen is used mores slowly
• They rely on both glucose derived from
glycogen and fatty acids from fat tissue
• Using fatty acids allows your body to conserve glycogen
• Within the first 20 min of moderate activity a person uses mostly glycogen for fuel
• As the muscle start using up their fuel they signal the liver to begin breaking down its glycogen stores
• After 20 min body uses less glycogen and more fat
• In order to burn fat you need to exercise at a moderate intensity pace for more than 20 minutes at a time
Describe a diet to minimize glucose depletion during exercise and define the term carbohydrate loading
High carbohydrate diet 60-70% of kcal/d can help to build up glycogen stores
Consume sports drinks during activities lasting more than an hour
Eating carbohydrate rich foods after the workout in order to replenish and enlarge their glycogen stores
Trains muscles to store as much glycogen as possible
Carbohydrate loading
• A few days or up to a week prior to an event
• Decrease intensity of training
• Increase carbs
• Increase muscle glycogen
• Greater endurance potential
Describe the role of body fat during prolonged exercise
Sustained moderate activity uses body fat as fuel
Repeated aerobic activity (training) helps body adapt and draw more fat for fuel
Need to get oxygen in body efficiently metabolize fuel
Compare the protein needs of an athlete v. sedentary person
Athletes require slightly more protein than average person in order to remodel their muscle
muscles needed to rebuild themselves which require more protein
only during high intensity training
List the micronutrients of concern for highly active people
Vitamin and mineral deficiencies will impeded performance
Supplementation will not enhance performance of well nourished people
Vitamin supplements taken right before will not enhance performance even if the person is suffering from deficiencies of these nutrients
During prolonged high intensity PA muscle consumption of oxygen increases 10x leading to the production of free radicals
• Vitamin E protects against exercise induced oxidative stress
• Vitamin E and C may be especially effective for athletes that exercise at environmental extremes (heat, cold, high elevation)
Discuss some reasons why female endurance athletes may be vulnerable to iron deficiency
Due to loss of iron during sweating, and excretion in urine
Women in endurance activities are especially prone to iron deficiencies
• Women lose iron during menstruation
• But athletic women lose iron with red blood cell destruction when the tissues in their feet make repeated high impact contact with unyielding surfaces
• Higher demand for iron in muscles
• Myoglobin
Female athlete triad
Calcium may be low or marginal in women athletes
lower bone density
dieting can lower body fat mass so that they are no longer menstruating
lack of estrogen hormones impairs the calcium content of their bones
the triad is lower intake of calcium containing food, amenorrhea, and effects of components on bone density
Discuss the hydration schedule for PA and the need of electrolyte replacement
o Lose it sweat and water vapor
Sweat helps cool body temp but if temps get too height could cause heat stroke
Even in cold water you sweat
Endurance athletes can lose 1.5 l of sweater
½ cup to 1 cup of water for every 15 minutes
must hydrate before during and after PA
Define Ergogenic ACid
performance enhancing products
ergogenic=”work producing”
some can be useful (creatine, bicarbonate, caffeine)
Others are illegal/ineffective
Discuss the recommendations of the 2008 Physical Activity Guidelines
150 minutes of MVPA or 75 min of Vigorous
bouts of 10 minutes
muscle strengthening exercise at least 2x a week
Additional benefits from 300 minutes of MVPA or 150 Vigorous
