Sports Nutrition Flashcards
What is aerobic exercise
- working large muscle groups
- extended period of time
- low to moderate intensity activities
What is used for ATP production during aerobic exercise
oxygen
What are examples of aerobic exercise
walking rowing jogging skating swimming
What is anaerobic exercise
higher intensity
short burst activities with energy
need good carbohydrate supply
What are the fuel types used during aerobic exercise
muscle glycogen –> glucose
stored triglycerides –> fatty acids
protein (muscles) –> amino acids
What is the preferred source of fuel for aerobic exercise
muscle glycogen –> glucose
What is source of fuel for aerobic exercise that is not desired
protein (muscles) –> amino acids
- used when carbohydrates stores begin to decrease
What fuels are used for anaerobic exercise
ATP
phosphocreatine system
lactic acid system
What are the muscle fiber types
Type 1 - slow twitch
Type 2a - fast twitch
Type 2b - pure fast twitch
What is important for physical endurance
high-carbohydrate diet
What happens if excess carbs are stored
turns to fat and never goes back to glucose
When should foods with high glycemic index be used
after exercise
When should foods with low glycemic index be used
2-3 hrs before exercise
Who needs more protein
endurance and strength training athletes
when should protein supplements be taken
at night when muscles at rest
What should fluid intake be after exercise
2 cups for every pound lost
What are signs of dehydration
muscle cramps
postural hypotension
tachycardia
decreased urine output
What causes heat exhaustion
sodium depletion
impaired acclimation
plain water replacement
dehydration
What are symptoms of heat exhaustion
sweating headache nausea/vomiting dizziness visual disturbances fatigue weak/rapid pulse
What causes heat stroke
excess heat production secondary to exertion
impaired dissipation of environmental heat
use of excessive antihistamines
What are symptoms of heat stroke
headaches hot/cold flashes weakness lack sweat visual problems hallucinations unsteady walking
What do steroids do
Increase rate of gain in lean body mass
increase muscle size, mass
increase muscle strength
androgenic=increase masculinization
what are side effects of steroids in males
infertility
decreased testicles
gynecomastia
prostate cancer
What are side effects of steroids in females
voice change facial hair menstrual irregularities decreased breast size baldness
What is andro
precursor to testosterone
allows to train harder
repair muscle more rapidly
What does creatine do
increase high-intensity exercise performance
What are concerns with creatine
cause increase in water and not muscle
dehydrate
GI upset
renal issues
What is not a good fuel for aerobic activities
fat
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
What can happen when restrict calories and fluid intake
heat exhaustion
dehydration
muscle waste
What type of fluid is best for dehydration
water is just as good as sports drinks
