Sports Nutrition Flashcards

1
Q

What is aerobic exercise

A
  • working large muscle groups
  • extended period of time
  • low to moderate intensity activities
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2
Q

What is used for ATP production during aerobic exercise

A

oxygen

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3
Q

What are examples of aerobic exercise

A
walking
rowing
jogging
skating
swimming
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4
Q

What is anaerobic exercise

A

higher intensity
short burst activities with energy
need good carbohydrate supply

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5
Q

What are the fuel types used during aerobic exercise

A

muscle glycogen –> glucose
stored triglycerides –> fatty acids
protein (muscles) –> amino acids

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6
Q

What is the preferred source of fuel for aerobic exercise

A

muscle glycogen –> glucose

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7
Q

What is source of fuel for aerobic exercise that is not desired

A

protein (muscles) –> amino acids

- used when carbohydrates stores begin to decrease

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8
Q

What fuels are used for anaerobic exercise

A

ATP
phosphocreatine system
lactic acid system

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9
Q

What are the muscle fiber types

A

Type 1 - slow twitch
Type 2a - fast twitch
Type 2b - pure fast twitch

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10
Q

What is important for physical endurance

A

high-carbohydrate diet

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11
Q

What happens if excess carbs are stored

A

turns to fat and never goes back to glucose

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12
Q

When should foods with high glycemic index be used

A

after exercise

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13
Q

When should foods with low glycemic index be used

A

2-3 hrs before exercise

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14
Q

Who needs more protein

A

endurance and strength training athletes

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15
Q

when should protein supplements be taken

A

at night when muscles at rest

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16
Q

What should fluid intake be after exercise

A

2 cups for every pound lost

17
Q

What are signs of dehydration

A

muscle cramps
postural hypotension
tachycardia
decreased urine output

18
Q

What causes heat exhaustion

A

sodium depletion
impaired acclimation
plain water replacement
dehydration

19
Q

What are symptoms of heat exhaustion

A
sweating
headache
nausea/vomiting
dizziness
visual disturbances
fatigue
weak/rapid pulse
20
Q

What causes heat stroke

A

excess heat production secondary to exertion
impaired dissipation of environmental heat
use of excessive antihistamines

21
Q

What are symptoms of heat stroke

A
headaches
hot/cold flashes
weakness
lack sweat
visual problems
hallucinations
unsteady walking
22
Q

What do steroids do

A

Increase rate of gain in lean body mass
increase muscle size, mass
increase muscle strength
androgenic=increase masculinization

23
Q

what are side effects of steroids in males

A

infertility
decreased testicles
gynecomastia
prostate cancer

24
Q

What are side effects of steroids in females

A
voice change
facial hair
menstrual irregularities
decreased breast size
baldness
25
What is andro
precursor to testosterone allows to train harder repair muscle more rapidly
26
What does creatine do
increase high-intensity exercise performance
27
What are concerns with creatine
cause increase in water and not muscle dehydrate GI upset renal issues
28
What is not a good fuel for aerobic activities
fat
29
What is important to talk about during sports physicals if the person wants to gain weight
``` carb intake risks of steroids protein resistance training no supplements ```
30
What can happen when restrict calories and fluid intake
heat exhaustion dehydration muscle waste
31
What type of fluid is best for dehydration
water is just as good as sports drinks