Term
| What are the health benefits of regular physical activity? |
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Definition
• Maintains lean muscle tissue
• Aids in weight control
• Improves cardiovascular health
• Enhances insulin action
• Strengthens bone
• Reduces susceptibility to infections
• Improves sleep
• Fewer injuries
• Psychological health |
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Term
| What are the 4 sources of ATP during physical activity and what are the time frames each source provides ATP? |
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Definition
• ATP (pre-exists in muscle and provides ATP for 2-4 seconds)
• Pcr (phosphocreatine) pre-exists in muscle (provides ATP from 5-30 seconds)
• Anaerobic pathways (comes from breakdown of carbohydrate to eventually make ATP from 30 seconds to 2 minutes
• Aerobic pathways (comes from breakdown of carbohydrate, fat and protein which can all be used to make ATP from 2 minutes to 3 hours |
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Term
| Name the 2 areas of glycogen storage and what the glycogen in each area is used for? |
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Definition
• Carbohydrates
o Muscle
Provides energy directly to the muscle where it’s stored (glucose can’t leave muscle cell)
o Liver
Functions to replenish blood glucose levels, so glucose is able to leave liver
• Small amount of carbohydrate in blood = 3 grams as glucose |
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Term
| Explain the differences between anaerobic and aerobic pathways including advantages and limitations. |
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Definition
• Anaerobic
o Provides energy (ATP) from carbs starting within 10 seconds, peak use from 30 seconds to 2 minutes of work
o Pathway used when limited or no oxygen to the muscle cells
Typical of intense physical activity that would cause one to get short of breath, the harder the muscles work the more oxygen they demand
o Advantage; ATP made available quickly allowing for high intensity
Prevalent pathway in intense events that last beyond 10 seconds like; 200, 400, 800 meter dash, weight lifting (during lighter weight and more reps)
o Limitation: produces only 2 ATP per glucose (5% of energy potential) which limits how long you can perform at a high intensity
• Aerobic
o Carbs, fat and protein can be metabolized aerobically
Plenty of oxygen available
Pathway used primarily in low to moderate intensity (jogging, any cardio exercise)
Advantage: produces a lot of ATP
• 36-38 per glucose (95% of energy potential)
• Provides sustained energy from 2 minutes to 3+ hours of work
Limitation: takes longer to generate ATP which limits intensity |
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Term
| Depending on the exercise intensity and duration, explain which macro-nutrients (carbohydrate, fat, and protein) are used as the main fuel source? |
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Definition
• Carbohydrate
o Carbs are stored in muscle and liver (as glycogen)
Glycogen is a glucose chain
Glucose can be broken down (anaerobically and aerobically) to form ATP quicker than fat or protein.
• Makes it ideal for short bursts of activity like sprinting or weight lifting (fat not used at all)
• Also predominant fuel source for more intense longer duration activities (some fat and protein used)
o Moderate intensity; stores will last up to 2 hours
o High intensity; stores are gone within 60-90 minutes
o Once depleted, can only work at ~50% of maximal capacity (“hitting the wall”)
o Muscle glycogen is used only within that muscle (can’t enter bloodstream)
o Liver glycogen is released as glucose into the blood stream to maintain blood glucose levels
• Fat
o Advantage over carbohydrate;
produces 5x as much ATP
much more fat storage in the body
• majority of stored energy in body, at least 20,000 fat calories versus 2,000 for carbs
• stored in fat cells and in muscle
o Disadvantage; ATP produced slower, meaning not a major source of fuel for intense activity
will be the main fuel source for low intensity, longer duration activities, especially beyond 2 hours of activity
requires more oxygen for aerobic breakdown (than glucose)
• Protein
o Provides 2%-5% of energy needs during rest and low/moderate exercise
o Provides 10%-15% of energy needs during endurance exercise
o Most energy is from branched-chain amino acids |
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Term
| Where is the majority of stored energy in the body located? |
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Definition
• In fat
o At least 20,000 fat calories versus 2000 for carbs |
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Term
| How much energy is supplied by protein during exercise? |
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Definition
| • 2%-5% of energy needs during rest and low/moderate exercise |
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Term
| What are the physiologic effects of aerobic exercise? |
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Definition
• The more fit you are, the more oxygen you can consume (to do work)
• Body gets better at getting more oxygen to muscles due to;
o Increased red blood cell production to deliver oxygen
o Increased total blood volume
o Increased the number of capillaries in muscle tissue
o Strengthened heart muscle
• Can store more glycogen in the muscle
• The more trained a muscle, the greater its ability to use fat as fuel, especially at higher intensities
o Trained muscles have more mitochondria to utilize fat as fuel
o Better ability to released fat from fat stores= more fat used by the muscle
o Body makes more of the enzymes used in the Krebs cycle and electron transport chain |
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Term
| What are hypertrophy and atrophy? |
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Definition
• Hypertrophy
o Increase in cell size
o Muscles enlarge as a result of repeated work
• Atrophy
o Wasting away of tissue
o Result of non-movement |
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Term
| What are the 3 components of the athlete's diet? |
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Definition
• Quantity
o How much to eat?
• Quality
o Optimal amounts of carbohydrate, fat and protein
o Vitamins and minerals
• Timing
o Pre-competition, during competition, post competition |
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Term
| List the high risk sports for inadequate calorie intake. |
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Definition
• Gymnast
• Cross country
• Ballet dancers
• Figure skaters
• Weight class athletes |
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Term
| How does an athlete know if they're at their optimal body weight? |
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Definition
• Know your body composition!
o Are you within the normal % of bodyfat
• What was the last weight maintained without constantly dieting?
• Performance improvement:
o lower body weight and/or lower body fat not always beneficial to performance
o Too much weight loss can be at the expense of muscle tissue
• Amenorrhea a warning sign that weight too low
• Can increase injury and illness potential |
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Term
| What is the best advice for an athlete trying to lose weight? Gain weight? |
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Definition
• Lose
o Best if done during off season
o Reduce cals by 500/day
o Use performance and general energy levels as a barometer
• Gain
o Add 500-1000 cals per day with increased resistance training
Not empty calories
o Don’t skip meals (especially breakfast
o Add snack before bed
o Weight gain depends on;
Genetics
Degree of positive energy balance
Number of rest and recovery days
Training program |
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Term
| For an athlete's diet, what percentage (in a range) of overall calories (aka macronutrient needs) should come from carbohydrate, fat, and protein? |
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Definition
• CHO- 50-75%
• Protein- 10-25%
• Fat- 20-40% |
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Term
| What is the main goal for carbohydrate intake in general? |
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Definition
• Maximize glycogen stores
o The more glycogen the longer a higher intensity can be maintained |
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Term
| What is carbo loading and which events are appropriate/inappropriate (based on duration) for carbohydrate loading? |
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Definition
• Consuming extra carbohydrate leading up to an event
o Tapering of exercise while increasing CHO intake
• Goal is maximizing glycogen storage beyond usual resting levels (can roughly double)
o Advantage is faster burning fuel source which allows for an increased intensity for longer.
• For events lasting longer than 70-90 minutes
o More appropriate for highly competitive situations |
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Term
| What are some of the common mistakes with carbo loading? |
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Definition
• Athletes don’t back off training enough
• Failure to eat enough CHO
• Too much fiber
• Fear of weight gain, sometimes 4#
• Consume too much high fat junk food |
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Term
| For a competitive athlete fat consumption should never drop below what % of overall cals? |
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Definition
• 20-40% of total kcal from fat (Average)
• Should never drop below 15% |
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Term
| What is/are the goals of pre-competition eating? |
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Definition
• Very individualized
• Goals
o Help avoid hunger during the event
o Top off glycogen stores
o Keep blood sugars stable
o Provide fuel during the event (preserve glycogen)
o Not to be too full or have GI issues
o Provide some extra fluid |
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Term
| What are some characteristics of the pre-event meal? |
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Definition
• Consumed 2-4 hours prior to event
• Consist primarily of CHO
• Low fat (<25% of energy intake)
• Little fiber (prevent bloating, gas)
• Moderate protein
• Avoid fatty, fried foods, sweets |
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Term
| Name some good choices for pre-competition snacking (1-2 hours before). |
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Definition
• Controversy over what’s the best
o Low sugar, low glycemic index vs. high glycemic index
o Will sugary food and refined foods cause a low blood sugar reaction before or during activity
• Sports drinks
• Bars
• Fruit
• Crackers
• Dry cereal |
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Term
| What is the goal of consuming carbohydrate during exercise? |
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Definition
• Generally don’t need to consume calories if event/exercise is less than an hour
o Carbs are the best if more than an hour
o More appropriate for non-stop endurance event
• Goals are to;
o Helps avoid low blood sugars
o Preserves muscle glycogen as long as possible
• Sports drinks most popular choice
• Marathons, ultra-endurance may use high CHO bars, fruit, gels |
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Term
| What is the goal of post competition eating? How would you optimize replenishment of muscle glycogen? |
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Definition
• Replenish glycogen
• Minimize protein breakdown that naturally occurs after exercise |
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Term
| Generally speaking, what are the vitamin and mineral needs of athletes compared to sedentary adults? |
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Definition
• Extra vitamins and minerals needs may be met by diet since athletes tend to consume extra calories
o Still common to take a multivitamin |
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Term
| What are the two most common nutrient deficiencies? |
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Definition
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Term
| What % of weight loss in fluid will affect athletic performance? |
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Definition
| • 3% of body weight during exercise |
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Term
| What % of weight loss in fluid will affect athletic performance? |
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Definition
| • 3% of body weight during exercise |
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Term
| How many days (in a range) does it take to acclimate to the heat? |
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Definition
| • Achieved in 5-10 days of training in hot environment (2-4 hours of training) |
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Term
| How long does the benefit last if training is done in a more temperate environment? |
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Definition
| • Lost after 2-3 weeks of training in more temperate environment |
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Term
| Name the 3 kinds of heat injuries |
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Definition
• Heat cramps
o Likely due to fluid and sodium loss
Treat and prevent by drinking plenty of fluid and adding salt to foods
• Heat exhaustion
o Most common form, especially in untrained and unacclimated
o Body temperature not as dangerous levels
Treatment is to move to a cooler environment and give fluids orally or by IV
• Heat stroke
o Heat regulation mechanisms fail, quit sweating
o Internal body temperature rises (very dangerous) |
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Term
| How much fluid should be consumed for every pound of weight loss after exercise? |
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Definition
| • 3 cups of fluids per each pound of weight loss during activity |
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Term
| How much fluid should be consumed during extended bouts of exercise lasting longer than 30 minutes? |
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Definition
| • 1 cup every 15 minutes for events lasting longer than 30 minutes |
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Term
| What are the main components of sports drinks in the fluid replacement category? |
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Definition
• Diluted carbohydrate
• Sodium
• Potassium |
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Term
| When is a sports drink necessary vs. water? What are the advantages of sports drinks? |
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Definition
• >60 minutes in duration especially endurance activities
• Advantage; for events > 60 min. sports drink will quickly replace carbohydrates used, keep blood sugars stable and maintain blood volume (prevents dehydration or overhydration). |
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Term
| What is the general advice for daily caffeine intake? |
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Definition
• Average- 200 mg/day
• Don’t exceed 300 mg/day |
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Term
| What's the first step when deciding if you should buy a supplement to improve performance? |
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Definition
• Food first: clean up diet
o This step will have the most significant impact
• Multivitamin
• Protein powders, creatine
• Everything else |
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Term
| What is the main claim of creatine supplementation? |
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Definition
• Allows for more explosive movements due to increased regeneration of ATP
o Effective for activities that last up to 10 seconds
o Often results in weight gain (usually 2-10#) “cell volumizing”
o May delay lactic formation
o Many short term studies support
Some purveyors still overhype |
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