Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

1) Nutrition & Health > Sports Nutrition > Flashcards

Sports Nutrition Flashcards

1
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
2
Q

How much physical activity should be done per week? Where does the amount come from?

A

150 minutes per week (minimum activity to have a positive impact on their cardiovascular system)

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

What is frequency?

A

3-5 sessions per week

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

What is the equation for maximum heart rate?

A

220-age

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

What is intensity?

A

50-90% of maximum heart rate

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

What is time (duration)?

A

30 minutes minimum

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

What are the three types of fitness?

A
  • Resistance
  • Endurance
  • Flexibility
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What is resistance?

A

moderate intensity strength training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What is endurance?

A

cardiorespiratory

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
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
11
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
12
Q

What are the types of skeletal muscle cells?

A

1) Slow twitch fibers

2) Fast twitch muscle fibres

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

Define slow twitch fibres.

A

endurance muscle, lots of mitochondria

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

Define fast twitch fibres.

A

less mitochondria, fast response, high intensity, easily fatigued

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Compare the twitch fibres of sprinters and marathon runners.

A

sprinters: fast twitch
marathon: slow twitch

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
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
17
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
18
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
19
Q

What is main source of energy during mild exercise?

A

Plasma free fatty acids

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

What is main source of energy during moderate exercise?

A

Muscle glycogen
Muscle triglycerides
Plasma fatty acids

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

What is main source of energy during heavy exercise?

A

Muscle glycogen ++

Muscle TG, FFA, plasma glucose are equal

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Describe anaerobic processes to

A

yields energy quickly, not a lot though

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

During anaerobic metabolism, the energy provided by?

A

▫ Circulating glucose

▫ Muscle glycogen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

How long does anaerobic metabolism support muscle contraction?

A

1-3 minutes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

How does the rapid anaerobic metabolism occur?

A

Through glycolysis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

When does anaerobic metabolism stop?

A

When lactate builds up, takes longer to be converted back to glucose in the liver

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
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
28
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
29
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
30
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
31
Q

Compare high carb, normal mixed and fat/protein diet in terms of endurance time.

A

High carb: 167 min
Normal mixed diet: 114 min
Fat and protein diet: 57 min

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
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
33
Q

What are factors that influence VO2 max?

A

Genetics, age, differences in response to training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

After 20 minutes of exercise, what happens?

A

Use less glucose, more fat

35
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
36
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.

37
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.

38
Q

How does glycogen concentration compare in trained and untrained people?

A

Glycogen stored in muscle is higher in trained people

39
Q

Why do athletes use carbohydrate loading?

A

Athletes use this method to load their muscles with energy (glycogen) to improve performance in high intensity- endurance exercise bouts.

40
Q

Who benefits from carbohydrate loading?

A

Benefits athletes who need to perform for >90minutes

41
Q

What is Garbo-load?

A

Carbo-load is NOT garbo-load. The type of food chosen when loading with will have an impact on performance.

42
Q

How do you carbo load?

A

Starting 3 days before event, cut back on workouts (tapering) and increase complex CHO to 70% of energy intake

43
Q

What should you have during the high intensity endurance activity?

A

• Take glucose drinks during endurance activity

44
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

45
Q

What is the pre-event diet composed of?

A
  • High CHO
  • Moderate protein
  • Low Fat
  • Fluids
46
Q

How much water should be drunk during the event?

A

1 cup of water for every 15 minutes

47
Q

What should be done post-event?

A

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

48
Q

Why is there no blood sugar spike when consuming high sugar diet during exercise?

A

muscles have non-insulin dependant glucose uptake, using a lot more glucose from blood so no spike in blood sugar

49
Q

How much carbs do athletes report eating?

A

8 grams per kg

55% (within AMDR)

50
Q

What are the recommendations for athletes in terms of carb targets?

A
  • Low intensity (3-5g/kg)
  • Moderate - 1h (5-7g/kg)
  • Endurance - 1-3h (6-10g/kg)
  • Extreme - 4-5h (8-12g/kg)
51
Q

What are the total CHO needs for endurance athletes?

A

8-12 g/kg/d 2-3 days before the event + exercise taper

52
Q

What type of CHO should athletes eat during carbo loading?

A
  • Focus on HI GI, compact sources of CHO
  • Jams, juices, fruits, refined grains (white bread, pasta, rice) • Dairy: Flavoured yogurts/milks
  • Vegetables: peas, tomato sauce, corn..
53
Q

What are CHO rich foods to avoid during carbo loading?

A
  • HI fiber (low GI) foods
  • Bran cereals/breads
  • Legumes (lentils/beans)
  • Cruciferous vegetables (broccolis, cauliflower)
54
Q

What are potential side effects of high fibre foods?

A
  • Feeling heavy and bloated especially if having large meals in one sitting + high fiber foods
  • Expect 2-4 lbs wt gain
55
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
56
Q

What is the recommendation for food intake?

A

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

57
Q

What is the purpose of post workout nutrition?

A

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

58
Q

Where is CHO taken to after exercise?

A

Rapidly stored in the muscle as glycogen

59
Q

How does protein help post-workout?

A

the muscle recover from, and adapt to training

60
Q

What is the carbohydrate to protein ratio that is best for muscle recovery? What are these recommendations best for?

A
  • 2:1 to 4:1
  • vigorous intensity
    longer duration (at least 60-90 min) activities
61
Q

How much carbohydrate (in g) to protein (in g) should be eaten post-exercise?

A
  • ~1 – 1.2 g/kg carbohydrate

* ~ 0.3 - 0.4 g/kg protein

62
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
63
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%

64
Q

What is the RDA for protein for power athletes?

A

1.2-1.7g/kg/d

65
Q

What is the RDA for protein for endurance athletes?

A

1.2-1.4g/kg/d

66
Q

What is the RDA for protein for endurance athletes?

A

1.2-1.4g/kg/d

67
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
68
Q

Is there any added beneficial effect if you eat more than 2 grams/kg/d of protein? What happens if you have too much protein?

A

NOPE, more than 4 grams per day = effects on kidney (needs to drain all the nitrogen), need to drink much more water

69
Q

What do you need to emphasize in female athletes?

A
  • Emphasize adequate E, protein, Fe and Ca

* Emphasize strength, stamina, and successful performance

70
Q

What do you need to de-emphasize in female athletes?

A

De-emphasize body weight, dieting, and performance misconceptions

71
Q

How does iron impair physical performance?

A

↓ Hemoglobin to carry oxygen

72
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
73
Q

What are the consequences of sports anemia?

A
  • Expansion of blood volume

- Unaltered oxygen carrying capacity

74
Q

What is the female athlete triad?

A
  • Low Energy Availability/Disordered Eating
  • Bone loss/Osteoporosis
  • Menstrual disturbances/Amenorrhea
75
Q

Define ergogenic aids.

A

substances or

techniques used in an attempt to enhance physical performance

76
Q

Give examples of substances promoted as ergogenic aids.

A

Amino acids, plant sterols, sugars

Most aren’t effective

77
Q

How can sodium bicarbonate be used as an ergogenic aid? What is the side effect?

A
  • Reduces lactic acid and delays fatigue; enhances power and strength
  • Explosive diarrhea
78
Q

What does the International Society of Sports Nutrition say in terms of supplementations (creatine) for POWER athletes?

A

Proper supplementation can improve maximal power/strength and work performed by 5-15%

79
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
80
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
81
Q

How will fitness affect body composition changes?

A

↑ LBM and ↓ fat mass

82
Q

What three chronic diseases does exercise influence?

A
  • Type II diabetes
  • CVD
  • Osteoporosis
83
Q

How does exercise improve type II diabetes?

A
  • Improves glucose tolerance

* ↓ blood pressure

84
Q

How does exercise improve CVD?

A
  • ↓ serum lipids and cholesterol

* ↓ blood pressure

1) Nutrition & Health (21 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions