Test 2 Flashcards
Body Composition:
The aggregate of the composite parts of the human structure. or the difference between body mass and lean mass in the body
The body is made of
Water (as contained in both intracellular and extracellular formats, the latter being primarily blood plasma), fats, proteins, stored carbohydrates, vitamins, and minerals.
The chief divisions of body composition are
lean body mass and body fat, often expressed as the percentage of body fat.
Lean Body Mass:
the total of the internal organs, skin, bones, connective tissues, and muscle.
Lean body mass components are formed from
one or more of the body’s essential ingredients and are each active organisms, all of which consume energy at all times
Excess body fat is
A contributor to many types of human illness and disease.
Body fat is
A natural part of healthy human function and essential to good health when in the correct proportion to lean body mass.
The determination of the ideal proportion of lean body mass to body fat is
not possible to a mathematical certainty.
Adipose tissues are predominant on females in
(aka fat tissue) the abdomen, hips, thighs, and breasts
Adipose tissues are predominant on males in
(aka fat tissue) lower abdomen, chest, and buttocks
Aside from adipose tissue, Body fat is also stored in both sexes near
a number of internal organs; (amount increases after 35)
Body composition is also influenced by
genetic factors
Three General Body Types:
mesomorphic, a tall, muscular build;
ectomorphic, a taller, thin, lightly boned build;
endomorphic, a shorter, stockier, rounder build.
The correct proportion of body fat for an individual must be assessed considering
a person’s overall general health, age, gender, and level of physical activity.
considering the benefits of diets, it is important to consider
how the body naturally uses foods
A governing rule of all bodily functions is
the principle of seeking balance, a concept known as homeostasis–Calories in versus calorie out
BMI
Body mass index a calculation of the person’s total body mass divided by the product of height and weight. The BMI calculation is then assessed in relation to a scale. w kg/h^2 m
BMI cannot
provide a concrete body fat figure for an individual because the index does not involve any direct measurement.
Skin Fold Measurements
Use of skin calipers to measure the thickness of the skin fold in natural storage areas for Adipose Tissue–(the upper arm/triceps, chest, abdomen, hips, and buttocks)
Hydrostatic weighing
applies the Archimedes principle, where the amount of water displaced by immersion of the individual represents the fat present. Hydrostatic weighing is accurate to within approximately 3%.
Three Body Composition Tests:
BMI, BIA, Calipers
What percent of American children are currently obese?
18%+
List four aliments that can be caused by obesity
Diabetes, Sleep Apnea, High Blood Pressure, Dementia, Arthritis
What fraction of Americans wind up becoming overweight?
2/3
What is obesity for this nation?
Obesity is an urgent national crisis
What was the Bogalusa Heart Study about?
The Bogalusa Heat Study was to learn about risk factors for cardiovascular diseases beginning in children. There was a biannual general examination of all Bogalusa school-aged children.
What state did the Bogalusa Heart Study take place?
Louisiana
What did the Bogalusa study establish just five years after they began?
That heart disease begins in childhood. They also saw that children who had high blood pressure and cholesterol had plaque in their coronary veins.
What percentage of the children in the Bogalusa study were thin and became obese as adults?
7%
11) What will happen to health care costs as more people become obese and ridden with obesity related diseases?
Health care costs will increase steadily as more people become obese and ridden with obesity related diseases. Overweight individuals cost about $1,400 and obese individuals cost about $6,600 more per year to care for than non-overweight individuals
What fraction of individuals can maintain a healthy weight throughout their life?
1/3
Which fat is more dangerous and why? Android fat or Gynoid fat?
Android fat because these fat cells can release hormones that interact with the pancreas and the heart and may become detrimental.
What percent of the heart study participants who were obese children remained obese as adults?
77%
Is obesity preventable?
Yes
What are two ways to prevent obesity?
Community involvement—better play spaces for children and individual resolve.
Does poverty equal obesity?
No but it does influence obesity
Do your Genes play a role in whether one will become obese?
Yes but they are not the only influencer
What are businesses doing to the cost of health care for obese people?
Some businesses are increasing health care premiums for obese individuals.
What were the 4 types of fitness discussed in the nutrition video?
Cardiovascular and Respiratory, Muscle Strength and Endurance, Flexibility, and Body Composition
Does having more muscle make you need more or less calories?
More. A pound of muscle requires more energy than a pound of fat.
How does exercise make you feel better?
Exercise releases “feel-good hormones” called endorphins
What is the body’s primary energy source? Where is it stored?
Glucose. The liver and muscles.
What does ATP stand for?
Adenosine Triphosphate
Is Aerobic production of ATP a fast or a slow process?
Aerobic production of ATP is slow.
What is the benefit of using fat for energy with regard to exercise?
It preserves glucose stores and allows exercise to continue for a longer period of time.
Which is a more efficient way to produce ATP, aerobic or anaerobic?
Aerobic.
Why is it important to eat a varied well-balanced diet?
It is important because if the body is missing necessary nutrients it will not be able to function at peak capacity and performance will suffer.
How does the timing and composition of meals give athletes a competitive edge?
Timing and composition of meals preceding an event provides an athlete with easy energy sources so that they will perform at peak capacity.
What is the basic process of carb loading? How does it help athletic performance?
The basic process is to increase daily amount of carbohydrates—five grams of carbohydrates per pound of body weight—two days before an event. This will increase muscle glycogen stores so athletes will have readily available energy.
What foods should an athlete eat 2-4 hours before an event? What foods should the athlete avoid?
Athletes should eat a high carbohydrate meal and drink two cups of water or a sports drink and avoid dairy products and highly acidic foods.
Why is it important to consume foods after exercise?
It is important to replenish energy stores and repair muscle tissue. After-exercise meals should be high in proteins.
Why is it necessary to replace water and electrolytes?
It is necessary because water and electrolytes is like oil for our body. Without these two things our body will not work. During exercise we lose water by sweat and this must be replaced. Water will not be absorbed without sodium so we must replenish our electrolytes
What is hyponatremia? How can it be prevented?
Hyponatremia is a condition where a person is depleted of sodium and water. It can be prevented by hydrating with sodium-containing water not just water.
What type of fluids are good to use to replenish the body after intense exercise? Why?
Sports drinks and electrolyte fluids because they contain sodium.
What is an ergogenic aid?
An ergogenic aid is a thing or a substance that claims to improve athletic performances.
Why is rest essential for exercisers and athletes?
Rest is essential because the body needs time to rebuild from the stress of exercise. Risks associated with overtraining include emotional, behavioral, and physical symptoms that can lead to illness, depression, and chronic fatigue
Six Classes of Essential Nutrients are:
Which yield energy?
Carbohydrate, Protein, Fat, Vitamins, Minerals and Water
C P & F
A Healthy Well Balanced Food Intake
Decreases risk of some chronic diseases, increases longevity and improve quality of life, maintains optimal body composition, and fuels physical activity.
Optimal Nutrition enhances:
Physical activity, athletic performance, and recovery from exercise.
Energy (calorie) and macronutrient needs must be met during exercise and sports training to
maintain energy stores and provide protein to build and repair tissue
What two things can happen to calories?
They can be used immediately or stored for later use
Athletes and exercisers must think of energy, or calories,
in a positive light since energy is necessary to fuel activity.
Too much energy or too little energy
can have a negative effect of performance
What factors effect energy requirements
age, gender, body composition, and metabolic rate, intensity and duration of activity
What things require large amounts of energy?
Endurance athletes and stop and go sports, such as basketball and soccer, strength trained athletes (to support training and large amount of muscle mass)
This is highly individualized based on gender, age, duration and intensity of exercise
Meeting energy needs should be top priority
How many calories per kg of body weight per day is required for endurance and strength althletes?
30-50+ Endurance
30-60 Strength
What fuels does the body use?
glucose (from carbohydrate), fatty acids (from fat) and some amino acids (from protein)
What is the body’s preferred source of energy?
Carbohydrate
Fuel mixtures and usage
Vary depending on intensity and length of activity
Carbohydrate foods include:
Grains, Dairy, Fruit, Vegetables, Sweets, Sugar
What fuels do Anaerobic and Aerobic metabolism use and for what duration?
Anaerobic uses muscle glycogen to supply energy for short duration activity
Aerobic metabolism provides energy from glucose and fatty acids for moderate to long duration activities
What is lactate
Lactate is a byproduct of anaerobic metabolism. Can be converted back to glucose during low intensity activity. During high intensity exercise lactate builds and limits activity
What Carbs/g/kg/day are necessary for Most Athletes in training Endurance athletes Ultraendurance athletes Typical US intake
Most: 5-7
Endurance: 7-10
Ultra: 0-11
Typical: 4-5
High fat low carb diets
Decrease performance
Omega-3 fatty acids
Combat inflammation
If intensity is too high for aerobic metabolism fat
can not be used for energy (glucose must be used)
Daily intake percentage of fat:
20-35% (lower for athletes)
1g/kg body weight
Protein is used
to build and repair tissue and can be used as fuel and is NOT the body’s preferred source of energy
Daily intake percentage of protein:
10-35% higher for athletes than sedentary but not too high
Protein g/kg/day for
Endurance athletes
Strength Athletes
End: 1.2-1.4
Stre: 1.2-1.7
When eating before exercise athletes should:
eat low fat low fiber foods
high carbs 200-300g 3-4 hrs b4 activity moderate in protein
Athletes should not exercise if they are
Hungry or have undigested food in their stomach
When fueling during exercise:
Athletes maintain blood glucose levels, delay fatigue, and improve performance.
if the activity takes more than an hour 30-60g carbs/hr @ 15-29 min intervals
When fueling after exercise:
Timing and composition of recovery meals depends on length and intensity of the exercise session and when the next workout will occur
For the average exerciser a simple high CHO snack after activity will replenish glycogen stores
Goal is to replace lost glycogen
How many ml/kg of water or a sports drink should be consumed how long before exercise? And what percent of body weight loss should be avoided?
5-7 ml/kg 4 hrs
avoid > 2% loss
Rapid recovery from dehydration can be accomplished by drinking how much fluid?
16-24 oz fluid for every pound body weight lost during exercise
Define Ergogenic Aid:
An Ergogenic Aid is anything that enhances the use of energy.
What are the five categories that ergogenic aids have been classified into and give an example of each:
Nutritional: Vitamins Pharmacological: Drugs such as EPO Physiological: Sports Massage Psychological: Imagery (imagining one’s goal) Mechanical: Weights
What is an athlete’s expectation for Anabolic steroids?
To increase muscle mass
What is an athlete’s expectation for Growth hormones?
To increase muscle mass, fat metabolism, blood glucose levels, and recovery time
What is an athlete’s expectation for EPO?
To increase blood flow
What is an athlete’s expectation for stimulants?
To increase alertness, competitiveness, and aggressiveness
What is an athlete’s expectation for Blood doping?
To increase oxygen-carrying capacity
List two adverse effects of anabolic steroids for each of the following Cardiovascular Endocrine Musculoskeletal Male and Female reproductive Liver Immune Integument Psychological
Cardiovascular- Heart failure and high blood pressure
Endocrine- Hirsutism and gynecomastia
Musculoskeletal- stunted growth and stunted height in teens
Male and Female reproductive- azoospermia in men and menstrual irregularities in women
Liver- Liver tumors and liver cysts
Immune- risk of viral infections and bacterial infections
Integument- severe acne and oily skin
Psychological- irritability and depression
What are the vitamins classified as, types of vitamins for each and what are the negative effects of vitamin over consumption?
Vitamins are classified as nutritional ergogenic aids. Too much of some vitamins can cause hair loss, gastrointestinal upset, fatigue, mild nerve damage, kidney stones, vomiting, excessive thirst, excessive urination, confusion, and weight loss.
In your own words what is blood doping, why is it bad, and which athletes tend to blood dope and why?
Blood doping is when athletes remove a large amount of blood from their body and then inject it sometime later. Blood doping is harmful because the extra blood cells in the body can lead to health problems—such as infection, blood clots, and strokes—and even death. Endurance athletes such as runners, cyclists, skiers, and rowers tend to blood dope to gain a competitive edge by increasing oxygen-carrying capacity.
What are beta blockers primarily used to treat? Which athletes tend to use beta blockers and why? What are negative effects of using beta blockers?
Beta blockers are primarily used to treat heart-related conditions such as chest pain, congestive heart failure, high blood pressure, irregular heartbeat, postural tachycardia syndrome, and to prevent heart attacks. Athletes such as gymnasts, archers, and shooters take beta blockers to enhance performance by slowing the heart down and reducing its workload. They are able to balance and steady themselves better. Beta blockers can cause fatigue, dizziness, poor circulation, gastrointestinal symptoms, sexual disfunction, weight gain, difficulty breathing, high blood sugar, depression, insomnia, and nightmares.
