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Nutrition 207 > Sports and Nutrition > Flashcards

Sports and Nutrition Flashcards

1
Q

What is fitness

A

Characteristics that enable the body to perform physical activity; the ability to meet routine physical demands with enough energy to rise to a sudden challenge

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2
Q

What are the components of fitness?

A

Flexibility, muscle strength

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3
Q

How much you should train per week , intensity levels and duration

A

3-5 sessions per week
Intensity: 50-90% of maximum heart rate
Time duration: 30 minutes minimum

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4
Q

What is resistance?

A

moderate intensity strength training

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5
Q

What is endurance?

A

cardiorespiratory

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6
Q

What is flexibility?

A

stretching the major muscle groups

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7
Q

Nutrition for physical exercise varies with

A
  • Age
  • Sex
  • Heredity
  • Length of the event and the type of exercise
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8
Q

What are the 4 types of fuels used?

A
  • ATP-CP (anaeorobic)
  • ATP from carbs - lactate (anaerobic)
  • ATP from carbs (aerobic)
  • ATP from fat (aerobic)
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9
Q

Two most quick response systems

A
  • Phosphagen system

- Lactic acid system

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10
Q

What does phosphocreatine get converted to during exercise? What does it produce?

A

Converted to creatine Produces ATP

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11
Q

Why do people take creatine supplements?

A

increase creatine in muscle to phosphocreatine, high intensity activity for a longer period of time (power lifting), good system to have for lots of energy

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12
Q

What are the nutrients used for energy during exercise?

A

Carbohydrate and fat

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13
Q

Long-term fatigue after the exercise comes from

A

No from lactic acid, but not enough glycogen

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14
Q

If you feel sudden burn during exercise what does it mean?

A

pH drops and production of lactic-acid

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15
Q

When does lactate accumulates and what happens if we cannot get rid of it quickly?

A

During high-intensity activities

When the clarity rate is less than the production rate ->activity can be sustained only for 1-3 minutes

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16
Q

What happens during short- term quick exercise ?

A

As there is a sudden need, quick response -> anaerobic ->in the muscles glucose is converted to pyruvate -> lactate->lactic acid is converted back to glucose by the liver

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17
Q

During aerobic metabolism, the energy provided by?

A

▫ Circulating glucose ▫ Muscle and liver glycogen ▫ Adipose tissue triglycerides

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18
Q

Which metabolism is faster? Which produces more ATP?

A
  • Anaerobic - Aerobic
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19
Q

How does the aerobic metabolism occur?

A

oxidative phosphorylation Complete burning of oxygen to CO2 and H2O

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20
Q

How long does aerobic metabolism support muscle contraction?

A

Supports muscle contraction for >3 minutes ▫ e.g. 1500-meter run, marathon, etc.

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21
Q

Glycogen stores about ___kcal. When glycogen stores are depleted,___

A

2000

Muscle fatigue

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22
Q

What is VO2 max?

A
  • Measure of the max amount of oxygen that an athlete can use - The higher, the more fit you are and the more aerobic capacity you have
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23
Q

Duration of activity and glycogen stores

A

•Initially, body uses glycogen for fuel
▫With sustained aerobic activity, more fat and less glucose used
•Glucose depletion
▫Gluconeogenesis
2 to 3 hours of strenuous activity depletes stores
Continued exertion becomes almost impossible

▫Trained athletes use glucose and glycogen slower, increased number of mitochondria

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24
Q

Strategies to combat glucose depletion

A 
Eat a high-carbohydrate diet regularly
•Consume glucose during prolonged exercise
▫Carbohydrate-based sports drinks
•Carbohydrate-rich foods after activity
▫Increased insulin sensitivity
▫Increases glycogen stores
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25
Q

Fat use during Physical activity

A 
Fat intake recommendations for athletes
▫Same as general population
20 to 35 percent of energy from fat
•Fat can fuel hours of activity and not run out
•Factors affecting fat use
▫Duration and intensity of activity
▫Training
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26
Q

Can you reduce fat from a particular place in the body?

A

No

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27
Q

What does hitting the wall mean?

A
  • Glycogen depleted after 2 hours of vigorous activity (75% of VO2 max) - Hypoglycemia + depleted glycogen stores = half nervous system function
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28
Q

How do you avoid hitting the wall (glucose exhaustion)?

A

1) Eat a high CHO diet, 2) Ingest glucose during the activity, 3) Eat CHO rich foods after the activity, and 4) Train your muscles to store as much glycogen as possible.

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29
Q

Athlete’s protein needs are ___ than the general population

A

Higher.

1.2-2 g/kg

30
Q

Do athletes use proteins during the exercise?

A

No, it is not the major source

31
Q

Protein synthesize accelerates when

A

After the exercise

32
Q

Define carbohydrate loading.

A

eating more than normal amounts of carbohydrate, while tapering (less training) the training or resting 2-3 days before the event.

33
Q

How does glycogen concentration compare in trained and untrained people?

A

Glycogen stored in muscle is higher in trained people

34
Q

Who benefits from carbohydrate loading?

A

Benefits athletes who need to perform for >90minutes

35
Q

How do you carbo load?

A

Starting 36-48 hours days before event, cut back on workouts (tapering) and increase complex CHO 10-12 g/kg/hour

36
Q

What do you need to train for high intensity endurance activity performance?

A

Train muscles to maximize glycogen stores and to adapt to use less glucose and more fat

37
Q

Does the plate for athletes differ from normal peopel

A

The size is bigger , but the proportions are the same

38
Q

What is the pre-event diet composed of?

A

• High CHO • Moderate protein • Low Fat • Fluids

39
Q

How much water should be drunk during the event?

A

1 cup of water for every 15 minutes

40
Q

Before the workout you should

A

Rich in carbohydrate and fairly low in protein and fibre for quick digestion
Eat breakfast
Do not try new food before the event

41
Q

What should be done post-event?

A

• Rehydrate • Refuel • Relax • Eat CHO-rich foods within 15-30 mins of activity (MAX 2 hours )

42
Q

How many carbs and fat athletes are consuming

A

Should consume the same AMDR as normal people, but will have more, because eating in general more
Fat-20-35%
CHO-45-65%

43
Q

How much fluid endurance athletes can lose?

A

oEndurance athletes can lose 2L/hr – digestive system can only absorb 1L/hr

44
Q

How the athlete can figure out how many liquid he should replenish

A

Weigh before and after activity to determine replenishment

45
Q

Dehydration consequences

A

Causes fatigue
Affects performance
Can lead to heat strokes

46
Q

What happens if you drink too much water?

A

Hyponatremia

Loss of electrolytes-> influence on the blood pressure

47
Q

What is the best hydrating resource for exercise <60 minutes and for exercise >60 minutes

A

<60 minutes->water

>60 minutes-> may need a sports drink

48
Q

What is the advantage of the sport drinks?

A

Provide CHO for fuel( 6-8% - just right to be absorbed , higher concentrations are not so available )
-Replaces fluids and electrolytes

49
Q

How does fluid intake recommendation vary?

A
  • Needs vary between sports - drink more if you sweat heavily - drink more if you are training in hot/humid conditions
50
Q

What is the recommendation for food intake during the workout?

A

≥ 60-90 minutes : WATER + 30-70 g CHO/hour

51
Q

What is the purpose of post workout nutrition?

A

↓ recovery time between sessions and improve the quality of training during subsequent sessions

52
Q

Where is CHO taken to after exercise?

A

Rapidly stored in the muscle as glycogen

53
Q

How does protein help post-workout?

A

the muscle recover from, and adapt to training

54
Q

When should you eat after exercise? What is this called?

A
  • Immediately - 15-30 minutes after exercise : muscles most receptive to refueling - Glycogen Recovery Window
55
Q

What happens if you do not refuel over 2 hours after exercise?

A

rate of muscle protein synthesis and energy storage is decreased by 50%

56
Q

Name 4 nutritional related health problems in female athletes.

A

• Eating disorders or disordered eating (not a normal eating plan, not as severe) • Body composition changes (ex: Amenorrhea) • Bone loss • Anemia

57
Q

What is RED-S

A

Relative Energy Deficiency in Sport

58
Q

What is TRIAD?

A

Women related problem in the women, when they have Relative Energy Deficiency in Sport and it influences bone health and menstrual function .
The triangle between bone health, menstrual function and RED-S

59
Q

How does iron impair physical performance?

A

decreased Hemoglobin to carry oxygen

60
Q

What is sports anemia?

A
  • Not iron-deficiency anemia - Loss of old blood cells - “Diluting” the red blood cells - To become more efficient at exercise - Temporary thing, blood cells will eventually catch up - Blood volume increases before your blood cells increase
61
Q

What are the consequences of sports anemia?

A
  • Expansion of blood volume - Unaltered oxygen carrying capacity
62
Q

Define ergogenic aids.

A

substances or techniques used in an attempt to enhance physical performance

63
Q

5 classes of ergogenic aids

A

-Dietary Supplements that Perform as Claimed(caffeine,creatine)
-Dietary More Research Required: Nitrate (beet juice)
Dietary Supplements that May Perform as Claimed
-Dietary Supplements that Do Not Perform as Claimed
-Dangerous, Banned, or Illegal Supplements

64
Q

What are some advantages of exercising for weight loss?

A

• Eat more • Maintain lean body mass and muscle mass • Increase fat loss • Increase aerobic fitness

65
Q

How does fitness affect the elderly?

A

• Increases muscle mass, strength, function, mobility, activity • Slows decrease in bone density • Increases immune response • With social interaction – improves SLEEP

66
Q

How will fitness affect body composition changes?

A

↑ LBM and ↓ fat mass

67
Q

What three chronic diseases does exercise influence?

A
  • Type II diabetes - CVD - Osteoporosis
68
Q

How does exercise improve type II diabetes?

A

• Improves glucose tolerance • ↓ blood pressure

69
Q

How does exercise improve CVD?

A

• ↓ serum lipids and cholesterol • ↓ blood pressure

70
Q

What is the effect of the caffeine on athletes and what happens with excess

A

Moderation:stimulate, can increase the energy feeling
BUT
Too much->dehydration, high heart level

Nutrition 207 (17 decks)

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