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IB SL Sport Exercise Health Science I > Options C & D > Flashcards

Options C & D Flashcards

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1
Q

Habitual Physical Activity

A

any regular movement associated with energy expenditure

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2
Q

Exercise

A

physical activity that is planned, purposeful, and meant to improve physical fitness

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3
Q

Sport

A

organized activity with rules and competition

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4
Q

Physical Fitness

A

determination of health and sometimes skill

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5
Q

Hypokinetic Disease

A

disease associated with a lack of physical activity

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6
Q

What are some examples of hypokinetic disease? (3)

A
  • coronary heart disease
  • obesity
  • type 2 diabetes
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7
Q

Epidemiology

A

branch of medical science that studies occurrence, transmission, and control of epidemic diseases by studying large groups of people

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8
Q

Disease Prevalence

A

estimates how common a particular disease is

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9
Q

What are some societal changes that lead to hypokinetic disease? (3)

A
  • introduction of motor vehicle
  • changes in employment
  • changes in diet
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10
Q

How has the introduction of the motor vehicle led to more hypokinetic disease?

A

there is now more sitting

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11
Q

How have changes in employment led to more hypokinetic disease?

A

jobs are more office based leading to increasing sedentary bouts

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12
Q

How have changes in diet led to more hypokinetic disease?

A

increase in fast food resulting in higher saturated fats and sugars

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13
Q

Cardiovascular Disease

A

term given to a group of disorders of the heart and blood vessels

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14
Q

What are examples of cardiovascular disease? (3)

A
  • hypertension
  • coronary heart disease
  • stroke
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15
Q

Coronary Heart Disease

A

develops when the arteries of the heart cannot deliver enough oxygen-rich blood to the heart

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16
Q

Coronary Circulation (3)

A
  • circulation of blood in vessels that supply heart muscle
  • coronary arteries supply oxygenated blood to heart
  • cardiac veins drain away deoxygenated blood
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17
Q

Right Coronary Artery

A

supplies oxygenated blood to right side of heart

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18
Q

Left Anterior Descending Artery

A

supplies oxygenated blood to left side of heart

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19
Q

Coronary Artery Disease

A

heart’s arteries can’t carry needed oxygen & nutrients to itself due to arteries being damaged, diseased, or blocked

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20
Q

Atherosclerosis (2)

A
  • accumulation of fat, cholesterol, and other substances in artery walls forming hard structures called plaques
  • narrowing of arteries
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21
Q

What can atherosclerosis lead to? (2)

A
  • heart attack
  • stroke
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22
Q

Heart Attack

A

blood clot around a broken plaque blocks blood flow to heart causing death of heart muscle

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23
Q

Stroke

A

blockage in a blood vessel carrying oxygen/nutrients to brain is blocked causing death to brain tissue

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24
Q

What are heart disease risk factors? (4)

A
  • smoking
  • sex
  • diabetes
  • race
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25
Q

Why is smoking a risk factor for heart disease?

A

damages blood vessels

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26
Q

Why is sex a risk factor for heart disease?

A

estrogen is cardioprotective

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27
Q

Why is diabetes a risk factor for heart disease?

A

damages blood vessels and nerves that supply heart

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28
Q

Why is race a risk factor for heart disease?

A

rates of heart disease are higher in African-Americans

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29
Q

Metabolic Syndrome (2)

A
  • conditions occurring together that increase the risk of heart disease, stroke, and type 2 diabetes
  • the proportion of sedentary time is strongly related to metabolic risk
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30
Q

What types risk factors for cardiovascular disease are physically inactive people likely to have? (4)

A
  • high blood pressure
  • low HDL-cholesterol
  • type 2 diabetes
  • obesity
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31
Q

What precautions should physically inactive people take to reduce risk of heart disease? (2)

A
  • reduce sedentary activity
  • increase regular physical activity
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32
Q

How does habitual exercise lower coronary heart disease risk? (3)

A
  • increasing the size of the coronary arteries and making them less likely to get blocked
  • improving the ability of arteries to vasodilate to increase blood supply
  • help to maintain high levels of HDL-cholesterol which removes excess cholesterol from the body
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33
Q

Obesity

A

excess of body fat so that health is endangered

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34
Q

How is obesity indirectly measured? (2)

A
  • BMI
  • waist circumference
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35
Q

BMI equation

A

weight/height^2

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36
Q

What are some consequences of obesity? (3)

A
  • cardiovascular disease
  • hypertension
  • type 2 diabetes
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37
Q

How is cardiovascular disease a consequence of obesity?

A

pro-inflammatory cytokines produced by adipose tissue induces cardiac dysfunction and promote atherosclerotic plaques

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38
Q

How is hypertension a consequence of obesity?

A

obesity activates the sympathetic nervous system and the renin-angiotensin system

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39
Q

How is type 2 diabetes a health risk of obesity?

A

obesity causes increased levels of fatty acids and inflammation, leading to insulin resistance

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40
Q

Energy Balance

A

balance of energy intake compared to energy expenditure

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41
Q

Energy Expidenture

A

combination of basal metabolic rate and physical activity

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42
Q

What is the energy balance formula for weight gain?

A

energy intake > energy expenditure

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43
Q

What is the energy balance formula for weight loss?

A

energy intake < energy expenditure

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44
Q

What is the energy balance formula for stable weight?

A

energy intake = energy expenditure

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45
Q

How can stable energy balance be maintained?

A

through having a physically active lifestyle

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46
Q

What is energy balance affected by? (3)

A
  • food intake
  • resting metabolic rate
  • physical activity
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47
Q

What does decreased energy intake lead to?

A

↓ metabolic rate & energy pay out

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48
Q

What does increased energy intake without exercise lead to?

A

weight gain and increased metabolic rate

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49
Q

What controls appetite regulation? (2)

A
  • hormones (leptin and ghrelin)
  • they pass to appetite control center in brain that regulates feelings of hunger and satiety
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50
Q

Where are hormones produced after eating? (2)

A
  • stomach
  • small intestine
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51
Q

Leptin (4)

A
  • inhibits hunger
  • secreted by fat cells and works on brain
  • affected by stress and sleep
  • plays major role in hypertension and cardiovascular disease
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52
Q

Ghrelin (3)

A
  • promotes hunger
  • secreted by cells of stomach when stomach is empty or stretched
  • works on the brain
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53
Q

Diabetes (2)

A
  • disease characterized by elevated blood glucose concentrations
  • occurs when your body doesn’t use insulin properly or does not make enough insulin
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54
Q

Insulin

A

hormone made in your pancreas that signals the movement of glucose into cells for ATP production

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55
Q

Type 1 Diabetes (3)

A
  • individuals with type 1 diabetes don’t produce insulin
  • caused by autoimmune destruction of beta cells in pancreas
  • occurs before 40
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56
Q

How can type 1 diabetes be treated?

A

injections of insulin to control blood glucose

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57
Q

Beta Cells

A

pancreatic cells that produce insulin

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58
Q

Type 2 Diabetes (4)

A
  • insulin resistant diabetes
  • cells can’t recognize insulin or effectively import glucose
  • preventable disease
  • occurs in overweight adults over 40
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59
Q

How can type 2 diabetes be treated? (2)

A
  • diet and exercise
  • oral medication or insulin
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60
Q

What are risk factors for diabetes? (3)

A
  • obesity
  • physical inactivity
  • diet high in saturated fats and sugars
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61
Q

What are some health effects of diabetes? (3)

A
  • blindness
  • kidney disease
  • nerve damage
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62
Q

How can blindness be a consequence of diabetes?

A

excess blood glucose damages capillaries of the retina and causes cataracts

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63
Q

How can kidney disease be a consequence of diabetes?

A

excess glucose damages blood vessels in kidneys that filter waste from blood

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64
Q

How can nerve damage be a consequence of diabetes?

A

excess glucose damage capillaries to nerves

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65
Q

Bone density (4)

A
  • amount of minerals in a certain volume of bone
  • determines bone strength
  • increase from birth to 35-45 years of age, then decreases
  • females have lower peak density than males
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66
Q

Osteoporosis (2)

A
  • progressive disease resulting in decreased bone mass and density
  • causes increased fragility and susceptibility to fracture
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67
Q

What are risk factors for osteoporosis? (3)

A
  • increased age
  • sex
  • diet
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68
Q

How is sex a risk factor to osteoporosis?

A

women are increased risk as bone density drops rapidly with estrogen after menopause

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69
Q

How is diet a risk factor for osteoporosis?

A

the body needs calcium and vitamin D or it is taken from the bones

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70
Q

What are consequences of osteoporosis? (2)

A
  • increased fragility
  • increased susceptibility to fracture
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71
Q

What can osteoporosis cause? (3)

A
  • disability
  • reduced quality of life
  • financial and psychosocial consequences
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72
Q

What factors influence the development of osteoporosis? (2)

A
  • peak bone mass as a young adult
  • rate of bone loss with ageing
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73
Q

What can improve bone health in children and adolescents?

A

increased physical activity

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74
Q

What type of lifestyle is associated with osteoporosis?

A

sedentary

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75
Q

How is weight-bearing exercise essential for bone health? (3)

A
  • increases bone density
  • specific to bones involved in exercise
  • resistance training gives greater changes in bone density than endurance training
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76
Q

What can overly intense training give rise to? (3)

A
  • low body weight
  • eating disorders
  • gives rise to menstrual dysfunction and bone demineralization
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77
Q

What are the exercise recommendations for people ages 5-17?

A
  • 60 minutes of aerobic activity per day
  • 3 days with intense activity
  • 3 days should include muscle and bone strengthening
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78
Q

What are the exercise recommendations for people ages 18-64? (3)

A
  • 150-300 minutes of moderate activity per week
  • aerobic activity sessions should be at least 10 minutes
  • muscle strengthening for two or more days
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79
Q

What are exercise recommendations for people ages 64+? (4)

A
  • 150-300 minutes of moderate activity
  • aerobic activity session should be at least 10 minutes
  • muscle strengthening for two or more days
  • adults with poor mobility do activity to enhance balance and prevent falls 3 or more days per week
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80
Q

What are the aims of exercise in people with hypokinetic disease? (3)

A
  • alleviate symptoms
  • reduce need for medication
  • reduce risk of disease recurrence
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81
Q

What are barriers to physical activity? (3)

A
  • uncontrolled disease
  • existing musculoskeletal injuries
  • triggering other health issues
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82
Q

Mood

A

state of emotional arousal of varying duration

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83
Q

What is exercise mentally useful for? (3)

A
  • reducing tension, fatigue, anger
  • improving sleep quality
  • enhancing self-esteem
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84
Q

What are the psychological mechanisms of mood enhancement? (3)

A
  • feeling of success
  • positive social interactions
  • improved self-esteem
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85
Q

What are the physiological mechanisms of mood enhancement? (3)

A
  • increases blood and oxygen supply to brain
  • reduces muscular tension
  • increases neurotransmitters (endorphins and serotonin)
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86
Q

Endorphin

A

pain relief and feelings of well-being

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87
Q

Serotonin (2)

A
  • increases feelings of well-being
  • deficiencies contribute to anxiety and depression
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88
Q

Clinical Depression (3)

A
  • considered a mental illness clinical condition
  • treated with medication
  • physical inactivity has been shown to be related to higher levels of depression
89
Q

What are some features of exercise programs that alleviate depression? (3)

A
  • enjoyable
  • no competition
  • self-paced
90
Q

Anxiety

A

excessive worry over prolonged periods causing distress that interferes with everyday life

91
Q

What are some personal barriers to physical activity? (3)

A
  • demographics (age or sex)
  • cognitive variables (thinking they are too old or fat)
  • bad habits
92
Q

What are some environmental barriers to physical activity?

A
  • cultural norms within ethnic groups
  • lack of effective role models
  • characteristics of physical activity offered
93
Q

What are some strategies for enhancing adherence to exercise? (3)

A
  • environmental approaches
  • reinforcement approaches
  • social support from significant other
94
Q

Environmental Approaches

A

prompts, contracting, perceived choice of exercise

95
Q

Reinforcement Approaches

A

rewards for attendance and participation

96
Q

Social Support from Significant Others

A

others joining in and providing motivation

97
Q

What can negative addictions to exercise cause?

A

cause negative life choices and relationship issues

98
Q

What are symptoms of negative exercise? (3)

A
  • withdrawal
  • awareness of compulsion
  • increase priority of exercise
99
Q

Digestive System

A

group of organs involved in digestion of food

100
Q

Ingestion

A

act of taking food into body

101
Q

Digestion

A

chemical and mechanical breakdown of food into nutrient molecules

102
Q

Mouth (2)

A
  • site of mechanical and chemical digestion
  • digestion begins in mouth
103
Q

Mechanical Digestion in the Mouth

A

chewing of food

104
Q

Chemical Digestion in the Mouth

A

saliva with enzyme molecules breaking down food

105
Q

Esophagus

A

receives bolus from mouth and uses peristalsis to transport food into stomach

106
Q

Stomach (2)

A
  • hollow, muscular digestive organ made of rugae, mucosa, and lumen
  • does mechanical and chemical digestion
107
Q

Rugae

A

inner folded layer

108
Q

Mucosa

A

protective lubricant made by mucous membrane

109
Q

Lumen

A

hollow space for mechanical and chemical digestion

110
Q

How does the stomach mechanically digest food?

A

muscle contractions mix bolus into chyme and empty into small intestine

111
Q

How does the stomach chemically digest food?

A

gastric juice with hydrochloric acid breaks down food and activates digestive enzymes

112
Q

Small Intestine (2)

A
  • further digests food and absorbs nutrients
  • composed of duodenum, jujenum, ileum, villi, and microvilli
113
Q

What is the function of the duodenum?

A

chemical digestion

114
Q

What is the function of the jejunum and ileum?

A

nutrient absorption

115
Q

Villi and Microvilli

A

small finger-like structures that increase surface area for nutrient absorption into blood

116
Q

Liver

A

organ that assists with metabolism, digestion, detoxification, and elimination of substances from body

117
Q

What are the functions of the liver? (2)

A
  • produces and secretes bile into small intestine
  • production of lymph for the transport of fat
118
Q

Gallbladder

A

stores and releases bile

119
Q

Pancreas

A

produces digestive enzymes that are secreted into upper part of small intestine and hormones

120
Q

What are functions of the pancreas? (2)

A
  • make enzymes that help with digestion
  • makes hormones to control blood sugar
121
Q

Large Intestine

A

roles in water balance and vitamin absorption

122
Q

What are functions of the large intestine? (3)

A
  • absorb water and electrolytes
  • main site of solid feces production
  • stores feces until discharged by intestinal muscle movements
123
Q

Enzymes

A

proteins that speed up chemical reactions

124
Q

Digestive Enzymes

A

enzymes that break down carbs, fats and proteins into small, absorbable molecules

125
Q

What are digestive enzymes secreted from? (5)

A
  • salivary glands
  • stomach
  • pancreas
  • liver
  • small intestine
126
Q

What conditions must an enzyme have to function best? (2)

A
  • optimum temperature
  • optimum pH
127
Q

What is the optimum pH for digestive enzymes of the mouth?

A

5.5 - 7.5

128
Q

What is the optimum pH for digestive enzymes of the stomach?

A

1.0 - 4.0

129
Q

What is the optimum pH for digestive enzymes of the small intestine?

A

6.0 - 8.0

130
Q

What enzymes break down carbohydrates? (2)

A
  • salivary amylase
  • pancreatic amylase
131
Q

Salivary Amylase

A

speeds up breakdown of complex carbs such as starch and glycogen in mouth

132
Q

Pancreatic Amylase

A

secreted into upper part of small intestine to speed up breakdown of complex carbs

133
Q

What enzymes break down proteins? (2)

A
  • pepsin
  • trypsin
134
Q

Pepsin

A

breaks down proteins in stomach

135
Q

Trypsin

A

breaks down proteins in small intestine

136
Q

Emulsification

A

fat is dispersed into small globules using bile from liver

137
Q

What enzyme breaks down fats?

A

lipase

138
Q

Lipase

A

produced by pancreas and secreted into small intestine to digest fats into fatty acids

139
Q

What is the process of absorption in the small intestine? (5)

A
  1. move through the brush-border membrane (microvilli center increase surface area for absorption)
  2. pass through cytosol of absorptive cells
  3. pass through basolateral membrane
  4. glucose and amino acids enter the capillary network to get to blood
  5. fats enter lymphatic system then blood
140
Q

Why is water essential? (3)

A
  • it is a medium for chemical reactions
  • it regulates body temperature
  • it transports nutrients to cells and wastes from cells
141
Q

How much of total body mass is water?

A

50 - 70%

142
Q

What is the ratio of fat to water relative to total body mass in obese people?

A

there is more fat contributing to mass rather than water

143
Q

What is the ratio of fat to water relative to total body mass in trained athletes?

A

there is more water contributing to mass rater than fat

144
Q

Intracellular fluid

A

inside cells, 45% of body water

145
Q

Extracellular fluid

A

outside cells, 55% of body water

146
Q

What are examples of extracellular fluids? (3)

A
  • saliva
  • blood plasma and lymph
  • fluid in eyes
147
Q

How is water homeostasis (balance) maintained?

A

by monitoring variables and making changes as necessary using negative feedback

148
Q

What does the body do in response to too much water?

A

bladder fills and signals urine release

149
Q

What does the body do in response to too little water? (2)

A
  • water is retained
  • we perceive thirst
150
Q

How is water replaced in the body? (3)

A
  • ingestion of food
  • drinking fluids
  • metabolism
151
Q

How does the brain respond to low body fluid levels? (3)

A
  • receptors in the hypothalamus are stimulated
  • leads to increased thirst
  • leads to stimulation of pituitary gland to release ADH
152
Q

What happens when ADH acts on the kidneys? (2)

A
  • increases water permeability of renal tubules and collecting ducts
  • leads to increased reabsorption of water
153
Q

osmolarity

A

amount of dissolved solutes in a solution

154
Q

In how many steps does the kidney the maintain water balance?

A

5

155
Q

What are the steps that the kidney maintains water balance?

A
  1. glomerulus filters out large proteins from water and electrolytes in blood
  2. filtered fluid moves into the descending loop of Henle
  3. water is lost from descending loop of Henle to medulla
  4. salt is lost from the ascending loop of Henle to medulla
  5. water is reabsorbed by body from the collecting duct
156
Q

Glomerulus

A

bundle of capillaries

157
Q

Loop of Henle (5)

A
  • medulla tissue has a high osmolarity
  • wall of descending loop if permeable to water, but not salts
  • water is absorbed passively into medulla
  • wall of ascending loop is permeable to salts, but not water
  • salts are actively pumped out of ascending loop into medulla
158
Q

ADH (2)

A
  • regulates how much water is lost from the collecting duct
  • increases permeability of collecting duct walls
159
Q

What does is mean when blood osmolarity is increased?

A

increased sodium concentration

160
Q

How does ADH maintain water balance when sweating? (5)

A
  • increased blood osmolarity stimulate hypothalamus
  • causes pituitary gland to secrete ADH
  • ADH ats on kidneys to increase reabsorption of water
  • increases permeability of collecting ducts to water
  • less water is eliminated
161
Q

How is hydration status monitored? (2)

A
  • body mass monitoring
  • urine analysis
162
Q

body mass monitoring

A

mass is measured before and after training and drinking behavior recorded

163
Q

urine analysis

A

monitor urine concentration using color, specific gravity, osmolarity

164
Q

Why must water intake be increased during training?

A

to compensate for dehydration, heat exhaustion, or heat stroke

165
Q

Heat stroke

A

body loses ability to cool

166
Q

What are consequences of heat stroke? (3)

A
  • organs swell
  • heart stops
  • brain shuts down
167
Q

What happens to electrolytes during exercise?

A

sweating during long exercise causes electrolytes to be lost

168
Q

How are electrolytes retained or replenished? (2)

A
  • electrolyte regulatory hormone is released (ADH)
  • drinking proper amounts of electrolytes in drinks
169
Q

What are the three routes the body expends energy? (3)

A
  • basal metabolic rate
  • thermic effect of feeding
  • thermic effect of activity
170
Q

Basal Metabolic Rate

A

rate of metabolism under standard conditions

171
Q

Thermic Effect of Feeding

A

energy needed to digest food and to absorb, transport and store the nutrients from it

172
Q

Thermic Effect of Activity

A

energy used in any type of physical activity

173
Q

Where is energy acquired from?

A

food

174
Q

Why do we have energy stores?

A

to make ATP

175
Q

How is energy stored for each macromolecule? (3)

A
  • fats in adipose tissue
  • carbs in muscle and liver
  • proteins are not used often
176
Q

Body composition (2)

A
  • fat mass
  • fat free mass
177
Q

Lean Body Mass

A

all body mass minus nonessential fat

178
Q

How is body composition measured? (2)

A
  • fat calipers
  • bioelectrical impedance
179
Q

Bioelectrical Impedance

A

electricity flows easier through muscle with increased water content, there is less impedance through fat

180
Q

What is variation in FM and FFM based on? (4)

A
  • gender
  • diet
  • level of physical activity
  • sports
181
Q

Why are endurance athletes leaner? (3)

A
  • weight bearing tasks are demanding for those with a high percentage of body fat
  • too much much muscle mass is a lot to carry
  • body fat limits endurance and movement through space
182
Q

Why do strength and power athletes tend to be muscular?

A

higher amounts of fat contribute no strength and can limit speed

183
Q

What is essential to bone health?

A

weight bearing exercise

184
Q

How can fat free mass be increased? (2)

A
  • strength training causes muscle hypertrophy with positive energy balance
  • need adequate protein intake
185
Q

How can fat mass be decreased? (4)

A
  • low carb diets to decrease insulin secretion and induce ketosis
  • high fiber foods to enhance satiety
  • creatine monohydrate
  • increase high intensity exercise
186
Q

What are dietary practices to change body composition? (4)

A
  • gaining muscle mass
  • reducing body fat
  • dehydration
  • carb loading
187
Q

Dehydration (as a method of reducing body composition)

A

some restrict food and fluid intake to temporarily achieve a lower body mass for a weight advantage

188
Q

Carb Loading (2)

A
  • eating carbs before competition maximizes glycogen stores
  • used to delay fatigue
189
Q

How do athletes lose electrolytes?

A

sweating

190
Q

What does drinking fluids with carbohydrates allow for?

A

providing glucose that can be taken up by muscles and used for ATP

191
Q

Sodium (4)

A
  • the major ion lost in sweat
  • the major electrolyte in the extracellular fluid
  • maintains transmembrane electrical and chemical gradients
  • stimulates glucose absorption
192
Q

ergogenic aid

A

technique or substance used for the purpose of enhancing performance

193
Q

What are examples of ergogenic aids? (3)

A
  • sports drinks
  • bars
  • gels
194
Q

What are some nutritional ergogenic aids in sports? (3)

A
  • caffeine
  • creatine
  • bicarbonate
195
Q

What is the mechanism of caffeine as an ergogenic aid? (3)

A
  • CNS stimulant
  • reduces discomfort and effort
  • increases force
196
Q

What is the benefit of caffeine as an ergogenic aid?

A

increase exercise performance at a range of intensities

197
Q

What is the adverse reaction of caffeine as an ergogenic aid? (2)

A
  • anxiety
  • insomnia
198
Q

What is the mechanism of creatine as an ergogenic aid? (2)

A
  • increases muscle creatine content
  • increases PCr resynthesis and muscle anabolism
199
Q

What is the benefit of creatine as an ergogenic aid?

A

benefits strength, power, and sprinting

200
Q

What is the adverse reaction of creatine as an ergogenic aid?

A

increased body mass

201
Q

What is the mechanism of bicarbonate as an ergogenic aid?

A

increased burning tolerance to lactic acid

202
Q

What is the benefit of bicarbonate as an ergogenic aid? (2)

A
  • continue anaerobic high-intensity exercise for longer
  • increased performance
203
Q

What is the adverse reaction of bicarbonate?

A

gastrointestinal upset

204
Q

Why must proteins be consumed daily? (2)

A
  • the body has no storage capacity for protein
  • proteins are constantly broken down into amino acids and resynthesized into proteins for various functions
205
Q

What is the recommended intake of protein for adults?

A

0.8 gram/kg of body mass per day

206
Q

What are good sources of protein? (2)

A
  • meat and fish
  • nuts
207
Q

Who must protein intake increase for? (4)

A
  • growing children
  • people recovering from illness
  • breastfeeding mothers
  • those engaged in training
208
Q

What are protein needs for olympic weightlifters? (2)

A
  • protein intakes consumed at three to four meals will maximize muscle protein synthesis
  • the best time for protein ingestion is after training for microscopic muscle repair
209
Q

Glucose (3)

A
  • carbohydrate
  • primary fuel for activity
  • stored in the body as glycogen
210
Q

Type 1 Muscles (3)

A
  • endurance activities require more ATP for fibers to contract longer
  • more mitochondria
  • lower glycogen content
211
Q

Type 2A Muscles (3)

A
  • high intensity activities require fast contraction with high muscle forces so anaerobic glycolysis is used
  • less mitochondria
  • medium glycogen content
212
Q

Type 2B Muscles (2)

A
  • maximum effort also requires anaerobic glycolysis for increase in speed and force
  • high glycogen stores
213
Q

What is a training strategy that can be used before a competition?

A
  • 7-4 days prior to event low carb diet to increase glycogen synthase activity
  • allows for minimal insulin releases
  • beneficial for endurance
214
Q

Tapering

A

reducing intensity and duration of workout 1 week before an important competition

215
Q

What are the benefits of tapering? (4)

A
  • increases amount of glycogen available for muscles
  • keeps adaptations and eliminates fatigue and muscle soreness
  • increases blood volume and red blood cell count
  • improve performance
216
Q

Glycemic Index

A

ranking system for carbohydrates based on how quickly food increases blood glucose levels

217
Q

What should diet be like after competition?

A

high GI index foods

218
Q

What is the benefit of a low GI diet?

A

low GI foods take longer to digest and raise blood sugar levels more slowly

IB SL Sport Exercise Health Science I (9 decks)

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