Resistance training test 3

standardizing protocols

- important factor affecting the reliability, validity and comparability of the data collected example in 1RM squat: -Bar Position -Depth -Warm Up procedures -Number of attempts -Rest Period

macronutrient

- nutrient that is required in significant amounts in the diet. -protein -carbohydrate -fat

caffeine- aerobic endurance performance

-3 to 9 mg/kg seems to produce a significant ergogenic effect -Verdict: Works for most

dietary supplement (Creatine monohydrate)

-A lot of data discusses its effectiveness -Small but meaningful? -Boosts anaerobic performance greatly -Increases intramuscular creatine levels by up to 20% after loading -supplementing with creatine has been shown to enhance strength and power and improve the benefits of resistance exercise in older adults

Precompetition nutrition: Carbohydrate loading

-A technique used to enhance muscle glycogen before aerobic endurance events, as depletion of muscle and liver glycogen leads to fatigue. -A commonly used carbohydrate loading regimen includes three days of a high-carbohydrate diet in concert with tapering exercise the week before competition and complete rest the day before the event. -Carbohydrate loading is an effective strategy to maximize glycogen storage. However, athletes must consume 8 to 10 g carbohydrate per kilogram body weight per day during the loading period to notice any benefit from carbohydrate loading.

carbohydrate requirements for athletes

-Aerobic endurance athletes who train for long durations (90 minutes or more daily) should replenish glycogen levels by consuming maximal levels of carbohydrate, approximately 8 to 10 g/kg of body weight. -Carbohydrates provide 4 kcal/g.

Postcompetition nutrition (Aerobic endurance events)

-After prolonged aerobic endurance events, it is important to replenish carbohydrate stores before the next training session or competition (whichever comes first) and consume enough protein to build and repair muscle. -Glycogen synthesis occurs at a rapid rate when large amounts of carbohydrate, 1.0 to 1.85 g per kilogram body weight per hour, are consumed immediately after exercise or competition and at regular intervals every 15 to 60 minutes thereafter for up to 5 hours.

Agents are sports-specific

-Anabolic steroids/GH - are beneficial forstrength/power athletes -EPO/caffeine are beneficial to distance performers -Beta-blockers (reduce HR) - biathletes needing to reduce heart rate (shooting)

Test Administration- preparing athletes for testing

-Announce the date, time, and purpose of a test battery in advance. -Host a pretest practice session. -Provide clear and simple instructions. -Demonstrate proper test performance. -Organize a pretest warm-up. -Tell athletes their test scores after each trial. -Administer a supervised cool-down period.

caffeine adverse effects

-Anxiety -Gastrointestinal disturbances -Restlessness -Insomnia -Tremors -Heart arrhythmias -Increased risk for heat illness -Addiction

Preventing dehydration

-Athletes should try to prevent water weight losses exceeding 2% of body weight. -Each pound lost during practice represents 16 ounces of fluid.

Test Administration- health and safety considerations

-Be aware of testing conditions that can threaten the health of athletes (e.g., high heat and humidity). -Be observant of signs and symptoms of health problems that warrant exclusion from testing. -Be observant of the health status of athletes before, during, and after maximal exertions.

Beta-adrenergic agonists

-Beta-adrenergic agonists can increase lean mass and decrease stored fat. -Lipolysis (fat-burning) -Muscle building -Dose: 20-60 micrograms/day for 2 weeks on/off -Believed that this cycling regimen avoids beta-2-adrenoceptor downregulation -Increased HR & nervousness

testing order- football athlete

-Body Comp -Agility -Vertical Jump -1 RM Squats -Sprint Test -300 yard shuttle

testing order- cross country runner

-Body Comp -Vertical Jump -1 min Partial Curl Up -1 min Push Up -1.5 Mile Run

strength and power during-event nutrition

-Carbohydrates are also an essential source of energy used during resistance training and therefore in strength and power sports. -Strength and power athletes can maintain their glycogen stores, which may decrease muscular fatigue in slow-twitch fibers and possibly lead to better performance, by supplementing with carbohydrate before and during competition.

statistical evaluation of test data- descriptive statistics

-Central tendency -Mean: The average of the scores -Median: The middlemost score when a set of scores is arranged in order of magnitude -Mode: The score that occurs with the greatest frequency -Variability -Range: The interval from the lowest to the highest score -Standard deviation: A measure of the variability of a set of scores about the mean -Percentile rank -The percentage of test takers scoring below an individual

beta-blockers

-Class of drugs that block the Beta adrenergic receptors, preventing the catecholamines from binding -Beta receptor is excitatory at the heart -Reduces anxiety and tremors during performance -Shooting -Improved accuracy -Risks -Bronchospasms in individuals with asthma -Beta receptor is inhibitory in this situation -Thus blocking this receptor inhibits dilation -Light headedness -Increased fatigue -hypoglycemia

Test Administration-test format

-Consider whether athletes will be tested all at once or in groups. -The same tester should administer a given test to all athletes if possible. -Each tester should administer one test at a time.

during- event: Aerboic endurance sports

-Consuming carbohydrates during prolonged aerobic endurance exercise can improve performance while also reducing exercise-induced stress and suppression of immune system functioning. -Simply rinsing carbohydrates through the mouth (without actually ingesting) seems to improve performance lasting approximately 1 hour by 2% to 3%, presumably by affecting the central nervous system.

Test Administration- look for symptoms of heatstroke or heat exhaustion

-Cramps -Nausea -Dizziness -Difficulty in walking or standing -Faintness -Garbled speech -Lack of sweat -Red or ashen skin -Goose bumps

dietary suplements

-Creatine Monohydrate -Nutrient Timing (Pre, during, and/or post-exercise carbohydrate/protein beverage, endurance athletes) -Pre-exercise caffeine (primarily endurance athletes) -BCAA/leucine -Carbohydrate loading (endurance athletes) -Essential fatty acids

Postcompetition nutrition

-Data suggest that high-GI foods consumed after exercise replenish glycogen faster than low-GI foods. -Although emphasis is usually placed on carbo-hydrate, in practical terms, consuming a balanced meal ensures the availability of all substrates for adequate recovery, including amino acids.

dietary supplement- (beta-hydroxy-beta-methylbutyrate) (HMB)

-Derivative of Leucine -A lot of studies of HMB supplementation do not support the efficacy of HMB supplementation -Might be a function of the exercise programs not being intense enough??? -Supplement industry argument, any truth to it?

dietary supplement (Creatine)

-Derived from glycine, arginine, and methionine -Synthesized mainly in the liver and kidneys (and pancreas to lesser extent) -Stored primarily as free creatine or bound to a phosphate molecule in skeletal muscle -Skeletal muscle - contains 95% of all creatine -Heart, brain, testes (5%)

types of performance enhancing substances

-Drug - must meet the Food and Drug Administration approval for safety and effectiveness -Can not be obtained over-the-counter -Dietary supplement - if supplement isn't a drug or a "food" then FDA regulation isrelaxed -Products that can be sold as dietary supplements (Contain one or more of the following:) -A vitamin -A mineral -An herb or other botanical -An amino acid -A dietary substance for use by humans to supplement the diet by increasing the total dietary intake -A concentrate, metabolite, constituent, extract, or combination of any of the above ingredients

Test Administration- testing batteries and multiple testing trials

-Duplicate test setups can be used for large groups. -Allow at least 2 minutes of rest between attempts that are not close to the athlete's maximum, 3 minutes between attempts that are close to the maximum, and at least 5 minutes between test batteries.

Postcompetition nutrition: Strength and power sports

-During the recovery period after strength and power competitions, athletes should focus on consuming higher- glycemic carbohydrates immediately postexercise if they must compete or train again over the course of the 24-hour period after their initial competition. -Supplementing with protein after a muscle-damaging bout of resistance training increases acute muscle protein synthesis.

Test Administration- aerobic endurance testing in the heat

-During the weeks before the test, athletes should engage in enough training to establish a baseline of fitness in the activity being tested. -Avoid testing under extreme combinations of heat and humidity. -On days when the temperature is high, indoor facilities should be used, or testing should be conducted during morning or early evening hours. -The athletes should be acclimatized to the heat and humidity for at least one week before testing. -Athletes should make sure they are well hydrated in the 24-hour period preceding aerobic endurance testing in the heat. -Athletes should be encouraged to drink during exercise in the heat. -Athletes should wear a light-colored, loose-fitting tank top and shorts, preferably of a mesh material.

psychological effects

-East Germans administered anabolic steroids to increase aggression, arousal, and irritability. -"Roid Rage" -However, a cause and effect relationship has yet to be identified. -Study found that most subjects showed little psychological effects, however a few developed prominent effects -It is likely that steroids make you more of whatever you already are

energy requirements

-Energy is commonly measured in kilocalories (kcal or calories). -Energy (caloric) requirement is defined as energy intake equal to expenditure, resulting in constant body weight. -Factors influencing energy requirements -Resting metabolic rate -Thermic effect of food -Physical activity

caffeine- sprint/power performance

-Ergogenic benefits become less clear -Might be having an effect in trained -Verdict: Not Conclusive

dietary supplements

-Essential Amino Acids are NOT produced in the body and must be obtained through the diet. -EAA can be used to increase the quality of protein at a meal -May be extremely useful during periods of dieting, when you need a bigger bang per calorie -Promotes muscle protein synthesis as a complete meal does, however it is quicker -Already in the amino acid form, doesn't have to be broken down -Quickly floods the blood stream

protein timing

-Exercise induced increase in mixed muscle protein synthesis is longer lived and peaks later in the untrained state than in the trained state, resulting in greater overall muscle protein synthesis in the untrained state -Some have suggested that preexercise protein ingestion may "prime" the system and offer an advantage over a post-exercise supplementation strategy -However, ingesting 20g of whey protein before or 1 hour after leg extension exercise resulted in similar rates of amino acid uptake -Only one study has supplemented protein during exercise and examined the MPS response -Supplements taken before and every 15 minutes during exercise providing 0.15 g/kg/h carbohydrate with or without 0.15g/kg/h casein hydrolysate -Greater MPS with carbohydrate + protein

Test Administration- symptoms of hyponatremia or water intoxication

-Extremely dilute urine -Bloated skin -Altered consciousness -Loss of consciousness -No increase in body temperature - proficient medical coverage should be readily available

potentially dangerous weight loss techniques

-Fasting -Fad diets -Voluntary dehydration (diuretics, sauna, water and salt manipulation, wearing multiple layers of clothing) -Self-induced vomiting -Laxative abuse -Inappropriate or excessive use of thermogenic aids

fat

-Fatty acids containing no double bonds are saturated. -Fatty acids containing one double bond are monounsaturated. -Fatty acids containing two or more double bonds are polyunsaturated. -Fats provide approximately 9 kcal/g. - It is recommended that 10% or less of calories consumed come from saturated fats (one-third of total fat intake).

protein dose response

-First dose response relationship with muscle protein synthesis following resistance exercise was conducted in 2009 -After a bout of unilateral lower-body resistance exercise the MPS response plateaued with ingestion of 20g (no further increase with 40g -Same was observed in resistance trained men -Suggests that 20g of whey protein (~0.25g protein/kg) is more than enough protein to ingest for healthy young men both at rest and after exercise... independent -With food, similar results have been found in young men and women where a moderate (30g) amount was just as effective as a high (90g) amount at stimulating MPS -Taken together suggests that protein consumed beyond this level is oxidized at a higher rate and results in urea production -Indicates that there is a limit of amino acids that can be used for MPS -ceiling on MPS has been termed the "muscle full effect"

protein

-Four of the amino acids can be synthesized by the human body and are commonly called "nonessential" amino acids because they do not need to be consumed in the diet. -Nine of the amino acids are "essential" because the body cannot manufacture them and therefore they must be obtained through the diet. -Eight are considered conditionally essential.

Postcompetition nutrition: High-intensity intermittent sports

-Fully replacing muscle glycogen before a subsequent bout of exercise or competition may prolong time until fatigue and improve performance. -High-intensity intermittent sports can lead to some degree of muscle damage. Consuming protein postexercise helps decrease some markers of muscle damage.

precompetition meal

-Helps maintain hydration -Provides carbohydrate to maximize blood glucose and stored glycogen levels -Keeps hunger pangs at bay

anaerobic power

-High Speed Strength or Muscular Power -Exert high forces at high speeds -May include vertical jump height and time to sprint up a staircase -Cycle test can be used as an alternative to jumping -More practical in non body weight bearing support -30 second sprint

fat relationship with cholesterol

-High levels of total cholesterol, low-density lipoproteins (LDL), and triglycerides are associated with increased risk of heart disease. -High levels of HDLs protect against heart disease. -HDLs can be increased by exercise and weight loss.

FDA's dietary supplement health and education act (1994)

-If supplement makes claims about product they must have disclaimer -"This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure,or prevent any disease" -Company can market a supplement without safety data unless risk is brought to attention to FDA - Ephedra

protein quality

-Inherent difference in quality between the three most commonly consumed isolated protein sources: -Soy -Casein -Whey -After ingestion of isolated casein, soy, and whey protein (all providing 10g EAA) the acute 3h rise in MPS was found to be greatest with whey protein both at rest and following exercise -Post exercise MPS (measured within 3 hours) appears "optimized" by protein ingestion that contains a high leucine content where proteins are rapidly digested (i.e. whey) -The slower aminoacidemia accompanying the ingestion of casein protein shown in pre sleep studies may be more effective in sustaining MPS and possibly at attenuating negative net protein balance -Differences in protein sources in their ability to stimulate MPS are a combination of: -delivery (digestion) -AA composition of protein (e.g. leucine)

protein throughout the day

-Intermediate pattern:4 x 20g every 3 hours -Large bolus:2 x 40g every 6 hours -Pulse protocol:8 x 10g every 1.5 hours

Fat and Performance

-Intramuscular and circulating fatty acids are potential energy sources during exercise. -Fat stores are large and represent a vast fuel source. -Consistent aerobic training increases the muscle's capacity to use fatty acids as fuel. -When the intensity of exercise increases, there is a gradual shift from fat to carbohydrate as the preferred source of fuel.

Iron (mineral)

-Is a constituent of hemoglobin and myoglobin; plays a role in oxygen transport and utilization of energy -Iron deficiency is the most prevalent nutrition deficiency in the world -Increased risk of iron deficiency: -Women of childbearing age -Teenage girls -Pregnant women -Infants and toddler

Attempting to lose too much weight too quickly may result in the following:

-Loss of lean body mass -Fatigue -Headaches -Mood swings -Dehydration -Heat illness -Muscle cramping -Dizziness

during-event: intermittent high-intensity sports

-Many team sports, such as soccer, tennis, basketball, and American football, include repeated bouts of short-duration, high-intensity activity in addition to a wide range of skills. -The provision of both fluids and carbohydrate is essential for performance during prolonged intermittent sports.

anaerobic capacity

-Maximal rate of energy production by the combined phosphagen and anaerobic glycolytic energy systems for moderate-duration activities -Maximal power output between 30 -90 seconds -Variety of Test for the upper and lower body -300 yd shuttle -Repeated Sprint Ability (RSA)

aerobic capacity

-Maximum rate at which an athlete can produce energy through oxidation of energy resources (carbohydrates, fats, and proteins) -Usually expressed as a volume of oxygen consumed per kilogram of body weight per minute (i.e., ml·kg-1·min-1); also called aerobic power

minerals

-Minerals are required for a wide variety of metabolic functions. -For athletes, minerals are important for bone health, oxygen-carrying capacity, and fluid and electrolyte balance.

speed

-Movement distance per unit time, typically quantified as the time taken to cover a fixed distance -Not conducted at distances greater than 100m -Times are taken at intervals -10 m -20 m -40 m

anabolic steroids

-Muscle building and masculinizing compounds -Synthetic derivatives of testosterone -Used for treatment of disease (HIV, muscle wasting) and aging -Synthesized in laboratory settings -Very popular among strength athletes

standard nutrition guidelines

-MyPlate is a food guidance system to help consumers make better food choices. -Suggestions may need to be adjusted to accommodate those who are physically active more than for 30 minutes most days.

steroid use study

-Nineteen powerlifters that are all highly competitive in the Swedish and international powerlifting competitions. -Nine subjects who self report high doses of AS for a period of 9 ± 3.3 years -Ten subjects that have never used these substances -Trained between 4 - 6 times per week for 2 -3 hours per session. -Training consisted of 4 - 7 sets of exercises that ranged between 3 -12 repetitions per set

Weight (fat) loss

-No difference between the amount of weight loss on a low-carbohydrate as compared to a low-fat diet. -Weight loss during dieting may come from muscle, and caloric restriction may decrease muscle protein synthesis. -Athletes should consume 1.8 to 2.7 g protein/kg body weight per day in addition to maintaining a moderate energy deficit of approximately 500 calories per day.

hormones

-OTC precursors - DHEA, androstendione -These precursors have only relatively weak androgenic properties in themselves -Androstenedione have 1/5th the biological activity of testosterone -DHEA has 1/10 the biological activity of testosterone -Banned for sale in US in 2004 -NOT DHEA -Products appear to increase the side effects as observed with steroids, without many of the positive effects -Verdict: Minimal benefit, a lot of risk

weight gain

-Off-season is the time to focus on gaining weight. -General guideline: Consume approximately 500 additional calories per day. -Eat enough protein to maximize gains in lean body mass: 1.5 to 2.0 g per kilogram body weight per day. -Seek regular nutrition counseling (or coaching) by a sports dietitian or sports nutritionist with an advanced degree.

Body Mass Index (BMI)

-Often used to assess risk for diseases that are associated with more body fat -Is a measure of excess weight—cannot distinguish between excess fat, muscle, or bone mass -To calculate, use one of the following equations: -Weight (kg) / Height (m²) -[Weight (pounds) / Height (inches)²] × 703

dietary supplements (caffeine)

-One of the most widely used drugs in the world -Central Nervous System stimulant -Aerobic Endurance Exercise -Increase in fat oxidation trough the mobilization of FFA's from adipose tissue or intramuscular fat stores -Proposed Mechanism for HIT Exercise -Short-duration, high intensity exercise -Enhanced power production -Enhanced excitation-contraction coupling affecting neuromuscular transmission and mobilization of intracellular calcium ions from the sarcoplasmic reticulum

overweight and obesity

-Overweight: BMI of 25 to 29.9 kg/m2 -Obesity: BMI ≥30 kg/m2 Increase risk of morbidity: -Hypertension -Dyslipidemia -Coronary heart disease -Gallbladder disease -Stroke -Type 2 diabetes -Respiratory problems -Endometrial, breast, prostate, and colon cancers

During-event nutrition

-Proper hydration during competition is essential for performance. Athletes should hydrate themselves several hours before exercise to allow for fluid absorption and urine output before competing. -The optimal sports drink contains 20 to 30 mEq of sodium (460-690 mg with chloride as the anion) per liter, 2 to 5 mEq of potassium (78-195 mg) per liter, and 5% to 10% of carbohydrate. -According to the American Academy of Pediatrics, children weighing 40 kg (88 pounds) should drink 5 ounces of cold water or a flavored salted beverage every 20 minutes during practice; adolescents weighing 60 kg (132 pounds) should drink 9 ounces every 20 minutes even if they do not feel thirsty.

Test Administration- selection and training of testers

-Provide testers with practice and training. -Ensure consistency among testers.

flexibility

-Range of motion about a body joint - Use either manual or electronic goniometers -Sit and Reach -FMS

body composition

-Relative proportions by weight of fat and lean tissue -Skinfolds -Dexa, Bod-Pod, Hydrostatic weighing

Developing an athletic profile

-Select tests that will measure the specific parameters most closely related to the characteristics of the sport or sports in question. -Choose valid and reliable tests to measure these parameters, and arrange the testing battery in an appropriate order with sufficient rest between tests to promote test reliability. -Administer the test battery to as many athletes as possible. -Compare to normative data where appropriate. Develop own norms when standardized procedures are used. -Conduct repeat testing (e.g., before and after training program) and use the results to present a visual profile with figures. -Identify the strengths and weaknesses of the athletes and design the training program with these in mind.

summary of drugs

-Steroids: Work -Pro-hormones: More side effects than anything -HGH: stimulates collagen synthesis -Beta-Adrenergic Agonists: Work -Beta-Blockers: Work -EPO: Works -EAA: Works for stimulating MPS -HMB: May work under certain conditions -Beta Alanine: No large benefit -Sodium Bicarbonate: Works -Creatine MONOHYDRATE: Works

dietary supplement- (Sodium bicarbonate)

-Supplementation has been shown to increase blood pH -May delay fatigue -Problem is that the dosage needed for an effect is associated with -Diarrhea -Cramping -Nausea -Vomiting -Recommended to use it in practice prior to the event to know how your body will respond

Reason for Testing

-Testing helps both the athlete and the practitioner assess athletic talent and have an understanding of what areas are in need of improvement. -Test scores can also be used in goal setting -Testing at regular intervals allows for checking progresS

order of testing

-Tests requiring high-skill movements, such as reaction & coordination tests -Should be administered before tests that are likely to produce fatigue & confound the results of subsequent

carbohydrate (fiber)

-The DRI for fiber is 21 to 29 g/day and 30 to 38 g/day for young women and men, respectively. -This level of fiber may be excessive for some aerobic endurance athletes.

carbohydrate (Glycemic index)

-The GI classifies a food by how high and for how long it raises blood glucose. -Foods that are digested quickly and raise blood glucose (and insulin) rapidly have a high GI. -Foods that take longer to digest and thus slowly increase blood glucose (and therefore stimulate less insulin) have a low GI. - high GI: 70 & up - Medium GI: 56-69 - low GI: 55 or less

Protein requirements

-The RDA for protein for adults is 0.8 g/kg (0.36 g/pound) of body weight for both men and women -The AMDR for protein in adult men and women is 10% to 35% of total calories. -Concerns about RDA for protein: -For bone health, adults may need more than the RDA. -Consistently high protein intakes may compromise carbohydrate and fat intake.

agility

-The ability to change direction or speed of the whole body in response to a sport-specific stimulus -Agility testing is generally confined to physical capacity testing such as change-of-direction speed or cognitive components such as anticipation.

electrolytes

-The major electrolytes lost in sweat are sodium chloride, and, to a lesser extent, potassium. -Hyponatremia can develop in those who exercise intensely and hydrate with only water, causing blood sodium levels to become diluted (<125 mmol/L).

testing order

-The ordering of testing is largely dictated by the rest period following a specific test. -General test (BM, Height, etc) should be conducted first followed by skilled movements, strength, with fatiguing test coming last

carbohydrate

-The primary role of carbohydrate in human physiology is to serve as an energy source. -Monosaccharides (glucose, fructose, and galactose) are single-sugar molecules. -Disaccharides (sucrose, lactose, and maltose) are composed of two simple sugar units joined together. -Polysaccharides, also known as complex carbohydrates, contain up to thousands of glucose uni

Minimizing gastrointestinal issues

-Try food in practice first. -When the meal is closer in time to the start of the game or event, consume smaller amounts of food and liquids. -Avoid high-fat and high-fiber foods. Both slow down digestion, which may result in stomach cramps. -Avoid sugar alcohols. Consumption can cause gas, bloating, cramping, and a laxative effect.

dose

-Typical steroid regimen involves ~3 anabolic agents with a typical cycle ranging from 5-10 weeks with a dose varying between 5 and 29 times greater than the physiologic replacement doses -These high doses appear to be necessary to elicit gains the athlete desires

vitamins

-Vitamins are organic substances (i.e., containing carbon atoms) that cannot be synthesized by the body. -They are needed in very small amounts and perform specific metabolic functions.

fluid balance

-Water is the largest component of the body, representing from 45% to 75% of a person's body weight. -The AI for water is 3.7 and 2.7 L/day for men and women, respectively.

nonessential protein

-alanine - asparagine - aspartic acid - glutamic acid

conditionally essential protein

-arginine - cysteine -glutamine - glycine - proline -serine -tyrosine

Dietary Reference Intakes (DRIs)

-dri for each nutrient includes -Recommended Dietary Allowance (RDA) -Adequate Intake (AI) -Tolerable Upper Level Intake (UL) -Estimated Average Requirement (EAR)

additional factors in test selection

-equipment and stuff - skill set of the tester - access to the athletes - number of athletes

essential protein

-histidine - iscelucine - leucine - lysine -methionine - phenylalanine - threonine - tryptophan - valine

dietary supplement- (beta-alanine)

-increases intramuscuclar carnosine levels 64% in 28 d (Harris et al. 2005) -Theoretically would increase endurance by buffering hydrogen -A lot of data uses untrained populations -Many proposed effects occur from just exercising -Most data doesn't produce a benefit outside the error of the measurement

Erythropoietin

-injections of EPO are associated with elevations in both hematocrit and hemoglobin. -% of red blood cells in the blood -Health risks include increased risk of blood clotting, elevations in systolic blood pressure, a compromised thermoregulatory system, and dehydration during aerobic endurance events. -Belgian/Dutch cyclists death was blamed on high levels of hematocrit -Never verified

maximal strength

-low speed -muscular strength is related to the force a muscle or muscle group can exert in one maximal effort while maintaining proper form -quantified by maximum amount of weight that can be lifted (1RM)

Types of performance-enhancing substances banned by the IOC

-psychomotor stimulants - ampethamines, cocaine -Sympathomimetic amines - Ephedra alkaloids, isoprenaline -Other stimulants - Above certain levels of urinary caffeine, doxapram, strychnine -Anabolic Steroids -Other Hormones- GH, EPO -Narcotics - Codeine, heroin, morphine -Masking Agents/diuretics

Anthropometry

-the scientific study of the measurements applied of the human body. -generally includes measurements of height, weight, and selected body girths

Human Growth Hormone (HGH)

-used for fat burning, muscle growth -No studies on the efficacy of HGH in athletic populations. -Just because it is used to increase muscle mass. DOES NOT MEAN IT ACTUALLY DOES-Collagen Growth not Muscle Growth -Typically used in combination with steroids

What is the protein requirement for an generally healthy adult male and female?

0.8g/kg

How many calories would be in 3 grams of protein?

12

The general guideline for trying to gain weight in athletic populations is to consume an additional 500 calories per day. If one is trying to lose weight what would the recommendation be for calorie reduction per week?

3500

Ideally, how many hours before competition would you want have a precompetition meal

4

posttest

A test administered after the training period to determine the success of the training program in achieving the training objectives

midtest

A test administered one or more times during the training period to assess progress and modify the program as needed to maximize benefit

field test

A test used to assess ability that is performed away from the laboratory and does not require extensive training or expensive equipment

Local Muscular Endurance

Ability of certain muscles or muscle groups to perform repeated contractions against a submaximal resistance

Precompetition nutrition

Aerobic endurance sports -The most important competition meal for aerobic endurance athletes who compete in long-duration activity (>2 hours), especially in the morning after an overnight fast

athlete supplement key point

An athlete's first priority should be to apply sound principles of training, including adequate nutrition, before using any nutritional supplement or ergogenic aid. Before purchasing or consuming a product, an athlete should seek guidance from qualified professionals to make sure the choice is both legal and effective

ergogenic aid

Any substance, mechanical aid, or training method that improves sport performance; for the purposes of this chapter, the term refers specifically to pharmacologic aids.

carbohydrate key point

Athletes adapt to dietary changes in carbohydrate intake. Though athletes who regularly consume carbohydrates will use them as a primary source of energy during aerobic exercise, consistent intake of a low- carbohydrate diet will lead to a greater reliance on fat as a source of fuel.

rapid weight loss

Athletes may use a variety of techniques to cut weight quickly in order to compete in a desired weight class, meet a weight goal set by their coach, or improve performance.

protein key point

Athletes require more than the RDA for protein to build and repair muscle. Depending on the sport and the training program, 1.0 to 1.7 g per kilogram body weight of protein is recommended.

calcium (mineral)

Athletes who consume low-calcium diets may be at risk for osteopenia and osteoporosis (deterioration of bone tissue leading to increased bone fragility and risk of fracture).

dehydration key point

Athletes who exercise intensely or for hours and hydrate excessively with only water or a no- or low-sodium beverage may dilute their blood sodium to dangerously low levels.

Balance and stability

Balance: The ability to maintain static and dynamic equilibrium Stability: The ability to return to a desired position following a disturbance to the system

BMI key point

Body mass index should not be used as a diagnostic tool but instead as an initial screening tool to identify potential weight issues in individuals and to track population-based rates of overweight and obesity.

protein digestibility

Calculated by how much of the protein's nitrogen is absorbed during digestion and its ability to provide the amino acids necessary for growth, maintenance, and repair.

key point

Despite certain media and anecdotal reports linking creatine supplementation to dehydration and cramping, there is no reason to believe that creatine enhances the risk for these side effects.

talking test

Does consuming testosterone itself work well? -Not really -Testosterone is rapidly degraded when testosterone is given either orally or through injectable administration -Chemical modifications to testosterone slows down the degradation process in order to achieve androgenic and anabolic effects at lower concentrations and to provide effective blood concentrations for longer periods of time

HORMONES - ANABOLIC STEROIDS

Dosing -Athletes typically use anabolic steroids in a "stacking" regimen, in which they administer several different drugs simultaneously. -The potency of one anabolic agent may be enhanced when it is consumed simultaneously with another anabolic agent. -Most users use the drugs for several weeks or months and alternate these cycles with periods of discontinued use. -Often athletes administer the drugs in a pyramid (step-up) pattern in which dosages are steadily increased over several weeks. Toward the end of the cycle, the athlete "steps down" to reduce the likelihood of negative side effects.

preworkout energy drinks

Efficacy -Effective for increasing resistance training volume performance -Other types of anaerobic exercise (including Wingate tests and speed/agility performance) not as responsive to energy drink consumption -Adverse effects -Due to the presence of caffeine, the same potential adverse effects that exist for caffeine also exist for energy drinks

dietary supplements (ephedrine)

Efficacy -Effective only when it is taken in combination with caffeine -Improves aerobic endurance performance -Adverse effects -Many adverse effects, including death -Banned by most sport governing bodies, including the International Olympic Committee

What does the glycemic index measure?

It measures how fast food raises your blood sugar level

muscular strength- key point

Most maximal muscular strength tests use relatively slow movement speeds and therefore reflect low-speed strength. Assessment of high-speed muscular strength can involve measuring the 1RM for explosive resistance training exercises or the height of a vertical jump.

The average daily nutrient requirement adequate for meeting the needs of most healthy people within each life stage and sex defines what term?

Recommended Dietary Allowance

fluid intake guidlines

Start exercise in a hydrated state -Prehydrate, if necessary, several hours before exercise to allow for fluid absorption and urine output. Avoid dehydration during exercise: -Children: Drink 5 ounces of cold water or a flavored, salted beverage every 20 minutes. -Adolescents: Drink 9 ounces of cold water or a flavored, salted beverage every 20 minutes. -Adults: Follow an individualized hydration program. During prolonged hot weather activity, consume a sports drink with 20 to 30 mEq of sodium/L, 2 to 5 mEq of potassium/L, and 5% to 10% carbohydrate. Rehydrate before the next training session: -Athletes should consume 1.5 L of water for every kilogram of body weight lost.

Estimated Average Requirement (EAR)

The average daily nutrient intake level considered sufficient to meet the needsof half of the healthy population within each life stage and sex.

Adequate Intake (AI)

The average daily nutrient intake level recommended when a RDA cannot be established.

Recommended Dietary Allowance (RDA):

The average daily nutrient requirement adequate for meeting the needs of most healthy people within each life stage and sex.

key point

The branched-chain amino acid leucine is a key regulator in stimulating muscle protein synthesis. Leucine directly activates the Akt/mTOR pathway in skeletal muscle, which is a key pathway in skeletal muscle protein synthesis.

steroids and safety

The known risks include: -Prostate growth (in elderly) -Hair loss -Increase in acne -Gynecomastia (male breast tissue) -Lower HDL -Increases in hematocrit/BP -Correct cycling and medically monitoring reduces risk -Differences between USE and ABUSE

Tolerable Upper Level Intake (UL)

The maximum average daily nutrient level not associated with any adverse health effects. Intakes above the UL increase potential risk of adverse effects.

precompetition meal key point

The primary purpose of the precompetition meal is to provide sufficient fluid to maintain hydration and carbohydrate to maximize blood glucose and stored glycogen while also satisfying hunger.

diet key point

There is no one ideal diet. Instead, athletes need to choose a dietary approach based on whether it is safe for them, contains enough protein to meet their needs, and fits their lifestyle so they can easily adhere to it

The maximum average daily nutrient level not associated with any adverse health effects defines what term?

Tolerable Upper level intake

hormones- anabolic steroids

Who uses anabolic steroids? -Olympic athletes, professional athletes, collegiate athletes, and high school athletes have been reported to use steroids. -Many users are not involved in sports; they use steroids to improve appearance. -Muscle mass and strength -Increases in muscle protein synthesis with steroid use are likely responsible for increases in lean body mass. -Changes occur in both recreationally trained and competitive athletes.

reliability

a measure of the degree of consistency or repeatability of a test - test must be reliable to be valid - highly variable results have little meaning

test

a procedure for assessing ability in a particular endeavor

pretest

a test administered before the beginning of training to determine the athlete's initial basic ability levels

construct validity

ability of a test to represent the underlying construct (the theory developed to organize and explain some aspects of existing knowledge and observations)

test selection

after conducting an evidence based needs analysis it is important to select test that will provide meaningful information about the athlete and dictate training factors to consider: -age -training age -movement of the test -other factors

sport specificity

all else being equal, the more similar the test is to an important movement in the sport, the better

dietary supplements

creatine: -Dosing strategies -1) Loading - 20-25 grams per day for 5 days, followed by a maintenance dose of 2g/day -2)2 grams per day -One saturates muscle within 5 days, the other 30 final verdict: -Creatine Monohydrate seems effective for most -It does not appear to have negative side effects for most -This data does not validate other forms of creatine -Creatine Ethyl Ester, etc.

experience and training status

for a well-trained, experienced athlete, a technique- intensive test may be appropriate bc it can be very sport specific and poor technique can be assumed not to impair performance of the test

Post competition would you rather consume high or low GI foods?

high

Which of the following is NOT a factor impacting energy (calorie) requirments?

hydration status

Instrasubject variability

lack of consistent performance by the person tested

environmental factors

most be considered when selecting and administering tests of basic athletic ability

Test Administration-recording forms `

prepare scoring forms ahead of time to increase efficiency and reduce recording errors

Metabolic Specificity

test must emulate the energy requirements of the sport for which ability is being assessed

discriminant validity

the ability of a test to distinguish between two different constructs

face validity

the appearance to the athlete and other casual observers that the test measures what it is purported to measure

content validity

the assessment by experts that the test covers all relevant subtopics or component abilities in appropriate proportions

validity

the degree to which a test actually measures what it's supposed to measure - most important characteristic of testing

interrater reliability

the degree to which different observers agree on their observations; also referred to as objectivity or interrupter agreement

predictive validity

the extent to which a score on a scale or test predicts scores on some criterion measure

criterion-referenced validity

the extent to which test scores are associated with some other measure of the same ability

concurrent validity

the extent to which test scores are associated with those of other accepted tests that measure the same ability

intrarater variability

the lack of consistent scores by a given tester

Which form of protein provides the greatest amount of lecuine content?

whey