Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What are the components of fitness?

A

Flexibility, muscle strength

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What is resistance?

A

moderate intensity strength training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What is endurance?

A

cardiorespiratory

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What is flexibility?

A

stretching the major muscle groups

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Nutrition for physical exercise varies with

A
  • Age
  • Sex
  • Heredity
  • Length of the event and the type of exercise
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Two most quick response systems

A
  • Phosphagen system

- Lactic acid system

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

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

A

Converted to creatine Produces ATP

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What are the nutrients used for energy during exercise?

A

Carbohydrate and fat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Long-term fatigue after the exercise comes from

A

No from lactic acid, but not enough glycogen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

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

A

pH drops and production of lactic-acid

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

During aerobic metabolism, the energy provided by?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Which metabolism is faster? Which produces more ATP?

A
  • Anaerobic - Aerobic
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

How does the aerobic metabolism occur?

A

oxidative phosphorylation Complete burning of oxygen to CO2 and H2O

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

How long does aerobic metabolism support muscle contraction?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

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

A

2000

Muscle fatigue

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Fat use during Physical activity
``` 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 ```
26
Can you reduce fat from a particular place in the body?
No
27
What does hitting the wall mean?
- Glycogen depleted after 2 hours of vigorous activity (75% of VO2 max) - Hypoglycemia + depleted glycogen stores = half nervous system function
28
How do you avoid hitting the wall (glucose exhaustion)?
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.
29
Athlete's protein needs are ___ than the general population
Higher. | 1.2-2 g/kg
30
Do athletes use proteins during the exercise?
No, it is not the major source
31
Protein synthesize accelerates when
After the exercise
32
Define carbohydrate loading.
eating more than normal amounts of carbohydrate, while tapering (less training) the training or resting 2-3 days before the event.
33
How does glycogen concentration compare in trained and untrained people?
Glycogen stored in muscle is higher in trained people
34
Who benefits from carbohydrate loading?
Benefits athletes who need to perform for >90minutes
35
How do you carbo load?
Starting 36-48 hours days before event, cut back on workouts (tapering) and increase complex CHO 10-12 g/kg/hour
36
What do you need to train for high intensity endurance activity performance?
Train muscles to maximize glycogen stores and to adapt to use less glucose and more fat
37
Does the plate for athletes differ from normal peopel
The size is bigger , but the proportions are the same
38
What is the pre-event diet composed of?
• High CHO • Moderate protein • Low Fat • Fluids
39
How much water should be drunk during the event?
1 cup of water for every 15 minutes
40
Before the workout you should
Rich in carbohydrate and fairly low in protein and fibre for quick digestion Eat breakfast Do not try new food before the event
41
What should be done post-event?
• Rehydrate • Refuel • Relax • Eat CHO-rich foods within 15-30 mins of activity (MAX 2 hours )
42
How many carbs and fat athletes are consuming
Should consume the same AMDR as normal people, but will have more, because eating in general more Fat-20-35% CHO-45-65%
43
How much fluid endurance athletes can lose?
oEndurance athletes can lose 2L/hr – digestive system can only absorb 1L/hr
44
How the athlete can figure out how many liquid he should replenish
Weigh before and after activity to determine replenishment
45
Dehydration consequences
Causes fatigue Affects performance Can lead to heat strokes
46
What happens if you drink too much water?
Hyponatremia | Loss of electrolytes-> influence on the blood pressure
47
What is the best hydrating resource for exercise <60 minutes and for exercise >60 minutes
<60 minutes->water | >60 minutes-> may need a sports drink
48
What is the advantage of the sport drinks?
Provide CHO for fuel( 6-8% - just right to be absorbed , higher concentrations are not so available ) -Replaces fluids and electrolytes
49
How does fluid intake recommendation vary?
- Needs vary between sports - drink more if you sweat heavily - drink more if you are training in hot/humid conditions
50
What is the recommendation for food intake during the workout?
≥ 60-90 minutes : WATER + 30-70 g CHO/hour
51
What is the purpose of post workout nutrition?
↓ recovery time between sessions and improve the quality of training during subsequent sessions
52
Where is CHO taken to after exercise?
Rapidly stored in the muscle as glycogen
53
How does protein help post-workout?
the muscle recover from, and adapt to training
54
When should you eat after exercise? What is this called?
- Immediately - 15-30 minutes after exercise : muscles most receptive to refueling - Glycogen Recovery Window
55
What happens if you do not refuel over 2 hours after exercise?
rate of muscle protein synthesis and energy storage is decreased by 50%
56
Name 4 nutritional related health problems in female athletes.
• Eating disorders or disordered eating (not a normal eating plan, not as severe) • Body composition changes (ex: Amenorrhea) • Bone loss • Anemia
57
What is RED-S
Relative Energy Deficiency in Sport
58
What is TRIAD?
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
How does iron impair physical performance?
decreased Hemoglobin to carry oxygen
60
What is sports anemia?
- 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
What are the consequences of sports anemia?
- Expansion of blood volume - Unaltered oxygen carrying capacity
62
Define ergogenic aids.
substances or techniques used in an attempt to enhance physical performance
63
5 classes of ergogenic aids
-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
What are some advantages of exercising for weight loss?
• Eat more • Maintain lean body mass and muscle mass • Increase fat loss • Increase aerobic fitness
65
How does fitness affect the elderly?
• Increases muscle mass, strength, function, mobility, activity • Slows decrease in bone density • Increases immune response • With social interaction – improves SLEEP
66
How will fitness affect body composition changes?
↑ LBM and ↓ fat mass
67
What three chronic diseases does exercise influence?
- Type II diabetes - CVD - Osteoporosis
68
How does exercise improve type II diabetes?
• Improves glucose tolerance • ↓ blood pressure
69
How does exercise improve CVD?
• ↓ serum lipids and cholesterol • ↓ blood pressure
70
What is the effect of the caffeine on athletes and what happens with excess
Moderation:stimulate, can increase the energy feeling BUT Too much->dehydration, high heart level

Nutrition 207 (17 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions