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FN 124 > Physically Active Lec by Maam Luchi > Flashcards

Physically Active Lec by Maam Luchi Flashcards

1
Q

5 important aspects for athletes

TTRSD

A

Training
Treatment
Rest/Recovery
Supplementation
Diet/Nutrition

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2
Q

Limiting factors make it more difficult to achieve

A

optimal results

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3
Q

5 limiting factors

GNPPM

A

Genetic Make UP
Physical Activity Patterns
Physiology
Mindset
Nutrition

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4
Q

3 physiological limits

TGS

A

Thyroid hormone imbalance
Sex Hormone Imbalance
Gastorintestinal dysfunction

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5
Q

3 difficulties of physiological limits

WMA

A

-weight loss
-muscle gain
-athletic performance

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6
Q

Most important among the 5 limiting factors

A

Nutrition

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7
Q

5 definition of Good Nutrition

A

-balanced energy
-nutrient dense
-outcome based
-sustainable
-achieve health, body, and performance goals

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8
Q

T or F

Active ppl do not require additional nutrients beyond those obtained in a nutritionally well balanced diet

A

True

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9
Q

What physically fit eat (3)

A

-small diff in energy intake (low v high)
-high fiber & low cholesterol
-diets are close w/ recos

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10
Q

5 tools

A

-Dietary Ref Intake
-EAR
-RDA
-AI
-Tolerable upper intake level (UL)

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11
Q

My Pyramid provide food based on 3 factors

A

-age
-sex
-PA level

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12
Q

Caloric distribution range reco by My Pyramid

A

CHO: 45-65%
Fat: 20-35%
Protein: 10-35%

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13
Q

Breakfast reco to athletes (2)

A

-low sugar
-balanced CPF for satiety to maintain energy levels

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13
Q

Specific CPF reco by My Pyramid

A

60 % CHO
25% Protein
15% Fat

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14
Q

Snack reco to athletes

A

Low fat HIgh Carbs

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15
Q

Breakfast is vital to preserve (2)

A

muscle tissue and carb stores

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16
Q

Food Snacks reco to athletes (8)

A

-sports bar w/ little F & P
-hard boiled egg & crackers
-cereal & 1 cup LF milk
-yogurt w/ granola
-boiled saba
-corn on cob
-pancit/spag
-miswa soup

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17
Q

most obvious distinction in nutrient needs between active and inactive is

A

more total calories

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18
Q

daily intake does not exceed how may kcal for men and women

A

4k kcal for men
3k kcal for women

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19
Q

minimum total calories for males

A

current wt (lb) x 23

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20
Q

minimum total calories for females

A

current wt (lb) x 20

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21
Q

high caloric intakes of physically active men & women usually increase

A

protein, vitamins, & mineral intake above normal

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22
Q

percentage of calories from energy nutrients should remain in

A

normal ranges

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23
Q

no. 1 source of energy in muscles

A

carbs

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24
Q

optimal fuel for exercise

A

cabrs

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25
Q

prolonged and intermittent, intense training depletes ________ resulting in _________ and _________

A

depletes carbs or glycogen stores resulting in poor performance & training

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26
Q

Carbs should provide atleast 55% of ______ and ideally _____ - _____% of it

A

total daily calorie (TDC) intake, ideally 60-70% of it

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27
Q

high fat diet provides how many % of calories from fat & protein

A

94% fat, 6% protein

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28
Q

mixed diet provides _____% calories from _____

A

55% calories from carbs

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29
Q

High carb diet provides _____% calories from carbs

A

83% calories from carbs

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30
Q

more intense or prolonged training requires more

A

carbs

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31
Q

carbohydrate needs for trainings:

1 hr
2 hrs
3 hrs
4+hrs

A

1 hr = 3 g/lb BW
2 hrs = 4.5 g/lb BW
3 hrs = 5 g/lb BW
4+ hrs = 6 g/lb BW

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32
Q

Carbs Needs Before Exercise

pre exercise fructose absorbs more slowly but can cause

A

GI distress

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33
Q

Carbs Needs Before Exercise

consuming rapidly absorbed high glycemic CHO w/in 1 hr before exercising results to

A

-accelerates glycogen depletion by causing insulin overshoot & rebound hypoglycemia

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34
Q

Carbs Needs Before Exercise

consuming low glycemic CHO (<30 mins) allows

A

slow absorption

35
Q

Carb needs DURING Exercise

grams per hr

A

30-60

36
Q

Carb needs DURING Exercise

5-10 oz of ____ every ______

A

5-8% CHO electrolyte drink or 2 gels/hr -> contributes to temp regulation

37
Q

Carb needs AFTER Exercise

how to speed up glycogen replenishment

A

consume 50-75 g moderate to high Glycemic INdex w/in 15 mins

38
Q

Effect of low carb diets for athletes

A

-muscle glycogen depletion leading to decrease performance

39
Q

glycogen depletion occurs after

A

~2 hrs of vigorous exercise

40
Q

how does hypoglycemia occurs

A

glycogen depletes -> liver converts lactate and some amino acids into glucose

41
Q

what does hitting the wall mean

A

carb stores in muscles get too low

42
Q

bonking meaning

A

carb stores in liver get too low

43
Q

4 bonking symptoms

(FILL)

A

loss of coordination
light headedness
inability to concentrate
feeling weak

44
Q

Staleness meaning

A

intense training gradually deplete glycogen stores even w/ typical CHO intakes

45
Q

2 high CHO diets effect

A

increase muscle mass and endurance time

46
Q

normal amt of glycogen in muscle

A

5g glycogen /100g muscle

47
Q

Muscle glycogen levels in Glycogen Loading

A

more than normal = 1.7 g glycogen/100 g muscle

48
Q

2 major benefits of CARB loading

A

endurance capacity

exercise <60 min requires normal carb intake

49
Q

major DRAWBACK of Carb loading

A

each g glycogen stores 2.7g H2O, makes heavy fuel

50
Q

Classic CARB Loading

Stage 1:
Day 1:
Days 2-4

A

Stage 1: depletion
Day 1: exhaustive exercise to deplete
Days 2-4: low CHO intake

51
Q

Classic CARB Loading

Stage 3:

A

Stage 3: competition

51
Q

Classic CARB Loading

Stage 2:
Day 5-7:

A

Stage 2: loading

Day 5-7: high CHO intake

52
Q

Modified Loading

Days 1-3:

A

exercise @75% VO2 max
1.5 hrs
50% CHO

53
Q

Modified Loading

Days 4-6:

A

taper exercise duration
70% CHO

53
Q

too much fat can cause

A

cramps

54
Q

not enough fat can cause

A

fatigue more quickly

55
Q

try to limit ______ before & during exercise

A

high fat foods

56
Q

limit TDC intake

A

<30% fat

57
Q

fat provides energy at

A

lower intensities

58
Q

fat helps the body make

A

hormones

59
Q

recommended TER for FAT

A

25% - 30%

60
Q

why is it important to time fat intake outside competition

A

it delays gastric emptying

61
Q

Healthy/Good fats

A

unsaturated (canola/olive)
nuts & plants FAT
Omega 3 FATS (fish walnuts, flax supplement)

62
Q

body cant use more than 1g of

A

protein/lb BW

63
Q

Unhealthy/BAD fats

A

hydrogenated and trans fat

occasional fats (saturated animal fat)

64
Q

note immediately available as an energy source for exercise

A

protein

65
Q

protein is importance for (2)

A

recovery

boost immune system

66
Q

TDC intake of protein

A

15-20%

67
Q

protein reco for strength/aerobic athletes

A

0.5-0.7 g/lb bw

68
Q

fluid needs required daily not including exercise

A

BW (kg) x 0.67

69
Q

what is rehydration

A

restoration of fluid balance after exercise or intense activities

70
Q

types of rehydration fluids

A

sports drink + isotonic drinks

water

energy drink

misc. (milk, coffee, etc)

71
Q

drinking too much water which can be fatal

A

hyponatremia

72
Q

how much to drink:

-2 hrs prior to activity
-15 mins prior
-every 15 mins during
-after

A

2-3 cups

1-2 cups

1/2 - 1 cup

atleast 2 cups

73
Q

how to calculate % dehydration

A

100 x (pre exercise kg - post exercise kg) / pre exercise kg

74
Q

what is hyponatremia

A

dangerous case of sofium depletion

overhydration -> dilute body fluids -> Na conc gets too low

75
Q

pre work out meal goals

maximize muscle & liver glycogen stores to

A

provide glucose for intestinal absorption during exercise & enhance hydration

76
Q

window for refueling

A

first 30 mins post exercise

77
Q

why is glycogen repletion faster during window after exefcise

A

-increase blood flow to muscle

-glycogen producing enzymes are most active

78
Q

Nutrition recovery goals of athletes

A

glycogen restoration
fluid & electrolyte replacement
muscle repair & adaptation

79
Q

Nutrient Timing Resistance training

Energy Phase

A

high GI CHO & rapidly digested PRO supplement

80
Q

Nutrient Timing Resistance training

Anabolic Phase

A

High CHO/PRO in liquid form 45min post exercise

81
Q

Nutrient Timing Resistance training

Growth Phase

A

high GI CHO & PRO intake

82
Q
A

FN 124 (6 decks)

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