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TSAC-F Part 3 Flashcards

1
Q

How does heat affect tactical athletes’ apparel choices?

A

Apparel should be breathable and facilitate moisture management, lightweight and ventilated, and offer UV protection.

Moisture-wicking fabrics help with cooling by transporting sweat away from the skin.

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2
Q

What are the key features of cold-weather apparel for tactical athletes?

A

Insulation and layering, thermal properties, and proper fit are essential features.

Base layers should be moisture-wicking to keep the skin dry.

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3
Q

What is the importance of layering in altitude-specific apparel for tactical athletes?

A

Layering allows for effective temperature regulation and adapts to changing weather conditions.

Moisture management remains important even at altitude.

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4
Q

What role does the autonomic nervous system (ANS) play in the hormonal response to exercise?

A

The ANS regulates involuntary processes and triggers the release of norepinephrine during exercise.

The ANS consists of the sympathetic and parasympathetic nervous systems.

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5
Q

What hormones are released by the adrenal glands during exercise?

A

Epinephrine and norepinephrine are released in response to sympathetic nervous system activation.

These hormones enhance heart rate and mobilize energy sources.

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6
Q

What is the function of the hypothalamic-pituitary axis in exercise?

A

It regulates hormone release from the pituitary gland, which influences various physiological processes during exercise.

The pituitary gland is often referred to as the ‘master gland.’

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7
Q

What are the immediate hormonal responses to exercise?

A

The immediate response includes the rapid release of epinephrine and norepinephrine, increasing heart rate and energy mobilization.

These hormones help meet the increased demands of exercise.

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8
Q

Fill in the blank: Hormones like _______ and _______ promote protein synthesis and muscle growth during exercise.

A

GH, testosterone

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9
Q

What are the benefits of endocrine adaptations to exercise for tactical athletes?

A

Enhanced stress response, energy availability, cognitive function, physical performance, and regulation of inflammatory response.

These adaptations allow tactical athletes to maintain performance in high-stress situations.

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10
Q

What factors can lead to overreaching or overtraining syndrome?

A

Excessive training load, inadequate recovery, lack of periodization, emotional stress, and individual factors.

High training volume and intensity without adequate recovery are key contributors.

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11
Q

What are common signs and symptoms of overreaching?

A

Persistent fatigue, decreased performance, altered mood, increased perceived effort, poor recovery, disturbed sleep.

These symptoms can indicate the body’s struggle to adapt to training stress.

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12
Q

True or False: Nonfunctional overreaching is characterized by a temporary decline in performance that can be recovered from with adequate rest.

A

False

Nonfunctional overreaching often leads to prolonged performance decrement and requires more recovery time.

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13
Q

What is the role of endorphins in the hormonal response to exercise?

A

Endorphins enhance mood and provide pain relief during and after exercise.

They contribute to a sense of well-being.

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14
Q

What actions occur as a result of hormonal responses to exercise?

A

Increased energy mobilization, enhanced blood flow, increased heart rate, improved oxygen utilization, muscle protein synthesis, regulation of blood glucose, mood enhancement.

These actions optimize energy utilization and physiological function.

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15
Q

Fill in the blank: _______ adaptations from regular exercise lead to improved glycogen storage and utilization.

A

Endocrine

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16
Q

What impact does high psychological stress have on overtraining?

A

High psychological stress can increase the overall stress burden on the body, raising the risk of overreaching or overtraining.

Stress from various sources can compound physical training stress.

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17
Q

What is the relationship between the nervous and endocrine systems during exercise?

A

The nervous system initiates rapid responses while the endocrine system provides sustained regulation and adaptations over time.

This interplay ensures optimal performance and energy utilization.

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18
Q

What is decreased performance in relation to overtraining?

A

A noticeable decline in physical performance, such as reduced strength, endurance, or speed.

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19
Q

What are altered mood and irritability in the context of overtraining?

A

Changes in mood, increased irritability, or a loss of enthusiasm for training.

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20
Q

What does increased perceived effort indicate?

A

Exercise feeling more challenging than usual, even at lower intensities.

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21
Q

What is poor recovery associated with overtraining?

A

Delayed recovery from workouts, with prolonged muscle soreness and slower resolution of fatigue.

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22
Q

What are sleep disturbances in the context of overtraining?

A

Difficulty falling asleep, disrupted sleep patterns, or poor sleep quality.

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23
Q

What characterizes Nonfunctional Overreaching (NFOR)?

A

Severe fatigue and exhaustion, performance plateau or decline, altered psychological state, sleep disturbances, frequent illness or infections, hormonal imbalances.

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24
Q

What are common symptoms of Overtraining Syndrome (OTS)?

A

Chronic fatigue, performance regression, mood disorders, sleep disturbances, recurrent injuries and illnesses, endocrine and metabolic dysfunction.

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25
True or False: The signs and symptoms of overtraining can vary among individuals.
True.
26
What is a performance plateau or decline?
Persistent decline in performance despite continued training efforts.
27
What are some mood and psychological changes associated with overtraining?
Increased irritability, mood swings, loss of motivation, symptoms of depression or anxiety.
28
What role does hydration play in endurance activities?
Adequate fluid intake helps maintain hydration during endurance activities.
29
List the five food groups represented in ChooseMyPlate.
* Fruits * Vegetables * Grains * Protein Foods * Dairy
30
Define nutrient density.
The amount of essential nutrients provided by a food in relation to its calorie content.
31
Define energy density.
The amount of calories contained in a specific weight or volume of food.
32
What types of foods are recommended for strength and power activities?
* Protein-rich foods * Moderate amount of carbohydrates
33
What is the glycemic index (GI)?
A numerical ranking system that measures how quickly carbohydrates in a food raise blood sugar levels.
34
What is the glycemic load (GL)?
A measure that considers both the GI of a food and the amount of carbohydrate consumed in a serving.
35
How can glycemic load be incorporated into a healthy meal plan?
* Choose low and moderate GL foods * Balance carbohydrates with fiber and healthy fats * Practice portion control and meal distribution * Consider personal factors and individualize * Focus on overall dietary quality
36
What are some recommendations for preventing nonfunctional overreaching?
* Structured training program * Adequate recovery and rest * Monitoring and listening to the body * Stress management and balance * Communication and collaboration
37
What psychological and behavioral factors may indicate overtraining?
* Excessive focus on training * Persistent thoughts of failure * Compulsive or obsessive exercise behavior
38
What is the importance of sleep hygiene in recovery?
Prioritizing sufficient and high-quality sleep supports recovery and overall well-being.
39
What is the recommended amount of sleep for adults?
7-9 hours of sleep per night.
40
What are some common signs of hormonal and physiological changes in overtraining?
* Altered hormone levels * Irregular menstrual cycles in females * Changes in appetite, weight, or body composition
41
What is a key factor in managing training loads?
Monitoring training volume, intensity, and frequency.
42
How does fiber influence glycemic response?
Fiber slows down digestion, reduces the glycemic response, and promotes satiety.
43
What is a balanced nutrition approach for high-intensity interval training (HIIT)?
A combination of carbohydrates and protein is beneficial.
44
What foods should be included for flexibility and mobility exercises?
* A variety of fruits * Vegetables * Whole grains * Lean proteins
45
What is a significant consequence of excessive training without adequate recovery?
Increased likelihood of overtraining syndrome.
46
What is the relationship between hydration and sports requiring quickness and agility?
Proper hydration is essential for maintaining performance, focus, and muscle function.
47
What should individuals do to monitor their blood sugar levels?
Regularly monitor blood sugar levels and observe how different foods and meal combinations affect personal glycemic response.
48
What is the recommended dietary allowance (RDA) for protein for healthy adults?
0.8 grams of protein per kilogram of body weight per day (g/kg/day).
49
What protein intake range may be recommended for certain groups such as athletes?
1.2-2.0 g/kg/day.
50
What is the acceptable macronutrient distribution range (AMDR) for carbohydrates?
45-65% of total daily calories.
51
What types of carbohydrates should be prioritized in the diet?
* Complex carbohydrates * Whole grains * Fruits * Vegetables * Legumes
52
What is the acceptable macronutrient distribution range (AMDR) for fats?
20-35% of total daily calories.
53
What types of fats should be focused on in a healthy diet?
* Unsaturated fats * Nuts * Seeds * Avocados * Fatty fish * Plant oils
54
What dietary considerations should military personnel take into account?
* Increased energy needs * Adequate protein intake * Hydration and electrolyte balance
55
What nutritional needs do law enforcement officers have?
* Balanced nutrition * Practicality and portability
56
What are the energy requirements for firefighters?
* High energy levels * Hydration and electrolyte balance * Antioxidant-rich foods
57
What should EMS personnel focus on regarding their meals?
* Balanced meals and snacks * Quick energy sources
58
What factors should be considered when determining caloric expenditure for tactical athletes?
* Occupation and role * Body composition * Basal metabolic rate (BMR) * Physical activity level * Environmental factors * Duration and frequency * Individual variations
59
How does exercise intensity affect caloric expenditure?
* Increased energy expenditure * Oxygen consumption * EPOC (Excess Post-exercise Oxygen Consumption) * Anaerobic vs. aerobic exercise
60
What are the effects of heat on energy expenditure?
* Increased energy expenditure * Increased hydration needs
61
What happens to energy expenditure in cold temperatures?
* Increased energy expenditure * Shivering increases energy expenditure
62
How does altitude affect energy expenditure?
* Increased energy expenditure * Increased resting metabolic rate
63
What are the nutrition-related chronic diseases of concern for tactical athletes?
* Obesity * Cardiovascular disease * Type 2 diabetes * Metabolic syndrome * Osteoporosis
64
What factors contribute to the development of chronic diseases?
* Poor dietary habits * Sedentary lifestyle * Excessive caloric intake * Unhealthy weight management * Inadequate nutrient intake
65
What are unhealthy weight management practices?
Unhealthy weight loss practices include extreme calorie restriction, crash diets, and cycles of weight gain and loss. ## Footnote These practices can disrupt hormonal balance, impair nutrient absorption, and promote unhealthy body composition changes.
66
What are the consequences of inadequate nutrient intake?
Inadequate nutrient intake can impair metabolic processes, compromise immune function, and contribute to chronic diseases. ## Footnote Nutrient deficiencies may arise from poor dietary choices, restricted eating patterns, or inadequate absorption.
67
How do genetic factors influence chronic diseases?
Genetic predisposition can increase susceptibility to chronic diseases such as cardiovascular disease, type 2 diabetes, or obesity. ## Footnote Lifestyle factors, including nutrition and physical activity, can significantly influence disease risk even in genetically predisposed individuals.
68
What environmental factors can impact dietary choices?
Environmental factors include access to nutritious food options, food marketing practices, socioeconomic status, and cultural influences. ## Footnote These factors can contribute to the development of chronic diseases.
69
What is the daily recommendation for water intake?
A commonly cited guideline is to consume about 8 cups (64 ounces) or approximately 2 liters per day, referred to as the '8x8 rule.' ## Footnote The Institute of Medicine recommends about 3.7 liters for men and 2.7 liters for women, including fluids from all sources.
70
How does water intake recommendation change in hot environments?
In hot environments, increased fluid loss through sweating necessitates higher water requirements during exercise. ## Footnote Hydration strategies may include drinking fluids before, during, and after exercise.
71
What is the effect of cold environments on hydration?
Cold temperatures can stimulate diuresis, leading to increased urine production and fluid loss. ## Footnote Despite reduced thirst perception, hydration remains important during exercise in cold environments.
72
How does altitude affect water intake needs?
At higher altitudes, increased respiratory water loss and urine production raise fluid needs during exercise. ## Footnote It's important to consume adequate fluids to maintain hydration in these conditions.
73
What are the effects of dehydration on physical performance?
Dehydration can lead to decreased endurance, reduced strength and power, and impaired thermoregulation. ## Footnote Even mild dehydration can start to impact performance.
74
How does dehydration affect cognitive function?
Dehydration can impair concentration, focus, decision-making, and reaction time. ## Footnote It can also contribute to mood changes and increased feelings of fatigue.
75
What are the hydration recommendations before exercise?
Drink approximately 400-600 milliliters (13-20 ounces) of water or a sports drink 2-3 hours before exercise. ## Footnote Check urine color; it should be pale yellow, indicating adequate hydration.
76
How much fluid should be consumed during exercise?
Aim for 150-350 milliliters (5-12 ounces) every 15-20 minutes during exercise. ## Footnote Monitor body weight changes to estimate fluid losses.
77
What is the recommended fluid intake after exercise?
Replenish fluid losses by drinking approximately 450-675 milliliters (15-22 ounces) for every pound (0.5 kg) of body weight lost. ## Footnote Combining fluids with food can aid in rehydration.
78
What are electrolytes?
Electrolytes are minerals that carry an electric charge and are crucial for maintaining hydration and physiological functions. ## Footnote Major electrolytes include sodium, potassium, chloride, calcium, magnesium, and phosphate.
79
How do electrolytes relate to hydration?
Electrolytes help regulate fluid balance and are lost through sweat, making their replenishment important for hydration. ## Footnote Electrolyte-rich beverages can aid in fluid absorption and replenish losses.
80
What are the effects of electrolyte loss during exercise?
Electrolyte loss can impair fluid balance, contribute to muscle cramps, and reduce endurance and performance. ## Footnote Severe imbalances can lead to conditions like hyponatremia or hypokalemia.

TSAC-F (3 decks)

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