Ch 14: Sports Nutrition

Setting SMART Fitness Goals

Specific Measurable Attainable Reward Time-Sensitive

A low level of red blood cells could impair oxygen delivery to exercising muscles and therefore detract from physical performance. Which of the following B vitamins are important for healthy red blood cells? a. Folate b. Vitamin B-12 c. Vitamin B-6 d. Niacin

a, b, c

Three weeks ago, Kayla started jogging. At first, she could only jog for 10 minutes at 5 miles per hour on flat terrain. Which of the following changes to her workout exemplify progression? a. Increasing her jogging pace to 6 miles per hour b. Changing her jogging course to hilly terrain c. Increasing the duration of her workout to 20 minutes d. Moving her workout to the indoor track when it rains

a, b, c

physical fitness

ability to perform moderate to vigorous activity without undue fatigue

What is the primary fuel for an activity that is low intensity and has lasted more than 20 minutes? fat carbohydrate protein

fat

Consuming foods with high glycemic index immediately after a bout of exercise will

rapidly restore glycogen stores.

muscular endurance

repeated, submaximal contractions over time

examples of aerobic excercise

rowing. bicycling. stair climbing.

muscular power

strength + speed

Ergogenic aid

substance or treatment intended to improve exercise performance

aerobic

with oxygen

Reason: Strength- and power-trained athletes require __ to __ grams of carbohydrates per kilogram per day

4 to 7

Which of the follow exercises most effectively builds muscular endurance? 50 jumping jacks 3 squats with 300-lb barbell 3-second hamstring stretch 50 push-ups

50 push-ups

Fluid needs for an average adult are about __ to __ cups per day for women and __ to __ cups per day for men.

9 to 11 cups per day for women and 13 to 15 cups per day for men.

Which of the following are physiological changes that occur in response to regular exercise? Decreased insulin sensitivity Increased glycogen storage ability decreased muscle triglyceride content. Increased number of mitochondria

Increased glycogen storage ability Increased number of mitochondria

A low level of red blood cells could impair oxygen delivery to exercising muscles and therefore detract from physical performance. Which of the following B vitamins are important for healthy red blood cells? Vitamin B-6 Niacin Folate Vitamin B-12

Vitamin B-6 Folate Vitamin B-12

Which of the following micronutrients are important for production of ATP in athletes? Vitamin B-6 Vitamin D Riboflavin Vitamin E

Vitamin B-6 Riboflavin

Flexibility exercise

activity that improves the ability to move joints through their full range of motion

aerobic physical activity

activity that increases heart rate and breathing to some extent

With physical training, the ability of muscle cells to break down ______ to yield ATP increases. Vitamin B-6 amino acids fatty acids glucose

amino acids fatty acids glucose (Vitamin B-6 is a cofactor in reactions that yield energy from macronutrients, but the vitamin itself cannot yield ATP.)

Physical activity

any movement of skeletal muscles that requires energy

what about protein in regards to supplying energy for physical activity?

even though protein (amino acids) can be a source of energy, it is most efficient to use carbohydrates and fats for fuel. Ideally, protein is spared for tissue synthesis and maintenance. When amino acids are used for fuel, it is mostly the branched chain amino acids (valine, leucine, and isoleucine). This is why BCAAs are included in products and supplements for athletes.

______ fat and ______ fat intake should be limited in diets of athletes and nonathletes alike.

saturated trans

anaerobic

without oxygen

Plan meals to enhance muscle gain After exercise

- 3:1 or 4:1 combination of carbohydrates and protein will promote muscle recovery. -- Carbohydrates replenish muscle glycogen and stimulate insulin release. -- Insulin (released in response to carbohydrates) promotes uptake of glucose, fatty acids, and amino acids by cells. -- Amino acids will be used to repair damaged muscle tissue.

importance of antioxidant nutrients for athletes

- Exercise produces a surplus of free radicals, which could damage cell components - There is not enough evidence to support recommendations for antioxidant supplements - A diet rich in fruits, vegetables, and whole grains is ideal for supplying antioxidant nutrients (e.g., vitamin C, vitamin E)

Athletes at heightened for iron deficiency

- Female athletes (menstrual losses) - Vegetarians (potentially low iron intake) - Athletes who restrict energy intake to <1200 kcal (low iron intake) - Distance runners (increased blood loss)

Plan meals to optimize performance in endurance exercise. Right before exercise

- Focus on carbohydrates to maximize glycogen - Avoid high-fat and high-fiber foods, which slow digestion and may cause GI distress - Smaller, liquid meals may be better tolerated than larger meals with solid foods if consumed shortly before the event - Hydrate!

True or false: Lifting weights can decrease a person's risk for cardiovascular diseases and type 2 diabetes.

True Reason: Strength training improves insulin sensitivity and improves cardiovascular function beyond the effects of aerobic exercise alone.

Muscle-strengthening activity

activity that increases skeletal muscle strength, endurance, power, and mass

Body cells must convert the chemical energy in carbohydrates, proteins, or fats into ______ in order to fuel body functions.

adenosine triphosphate ATP

vigorous-intensity aerobic physical activity

aerobic activity that greatly increases heart rate and breathing, so that the individual is unable to talk with ease during activity

moderate-intense aerobic physical activity

aerobic activity that increases heart rate and breathing to some extent, but the individual is still able to talk with ease during the activity

Excessive protein intake results in an increased use of ____ _____ for energy and does not result in muscle protein synthesis

amino acids

Which of the following are benefits of incorporating strength-training into your workout routine? a. Decreases bone mineral density b. Better able to handle activities of daily living (ADLs) c. Increases basal metabolic rate through increases in lean mass d. Reductions in risks for CVD, osteoporosis, and type 2 diabetes

b, c, d (Resistance exercise actually increases bone mineral density.)

Symptoms of hyponatremia

bloating, puffiness, weight gain, nausea, vomiting, headache, confusion, delirium, seizures, respiratory distress, loss of consciousness, and possibly death, if left untreated.

Which of the following exercises would most effectively build muscular strength? a. 8 to 10 biceps curls with moderately heavy weights b. 60-second plank c. 4 to 6 biceps curls with very heavy weights d. 50 sit-ups

c

Why might athletes need to consume greater amounts of vitamins C and E compared to the general population? a. Vitamins C and E provide more energy than the other vitamins/minerals. b. These vitamins are key coenzymes for energy metabolism. c. These vitamins have antioxidant properties for protecting cells.

c. (Reason: The B vitamins function as coenzymes in energy metabolism.)

Irregular menstrual cycles for the female athlete may lead to the development of metabolic syndrome. hypertension. osteoporosis. type 2 diabetes.

osteoporosis

Exercise

physical activities that are planned, repetitive, and intended to improve physical fitness

To see steady improvements in fitness, a person needs to have incremental increases in _____ over several weeks or months.

-frequency -intensity -duration

Aerobic glucose metabolism occurs in the ______ of the cell. mitochondria ribosomes cytoplasm nucleus

Aerobic glucose metabolism most specifically occurs in the mitochondria. Protein synthesis occurs in the ribosomes. The first steps of glucose metabolism, which are anaerobic, occur in the cytosol.

______ contribute about 5% of the body's energy needs. Amino acids Carbohydrates Fatty acids

Amino acids

Under ______ conditions, glucose is broken down to pyruvic acid, and then pyruvic acid is converted to lactic acid.

Anaerobic

______ glycolysis produces only about 5% of ATP that could be formed from the complete breakdown of glucose. Anaerobic Pyruvic Aerobic

Anaerobic

maximal heart rate (MHR)

Measure your heart rate during exercise and compare to your age-adjusted maximal heart rate (MHR) Calculate MHR (beats per minute) = 220 - age Aim to get your heart rate into your training zone (for reference; you do not need to memorize) Heart health zone: 50% to 60% of MHR Weight management zone: 60% to 70% of MHR Aerobic training zone: 70% to 80% of MHR Anaerobic training zone: 80% to 90% of MHR

Under aerobic conditions, once pyruvic acid is formed, where is it shuttled in order to produce energy? Ribosomes Mitochondria Nucleus Cytoplasm

Mitochondria

What are the two main storage sites of glycogen?

Muscle cells Liver cells

Which functions of iron are associated with optimizing athletic performance? Oxygen transport Energy metabolism Red blood cell production Neurotransmitter production

Oxygen transport Energy metabolism Red blood cell production

Effects of Relative Energy Deficiency in Sports (RED-S)

REDS occurs when the athlete has low energy availability (with or without an eating disorder), which negatively impacts multiple body systems. Long-term health is at risk; thus prevention and early treatment are crucial

Does fat adaptation work?

Research shows mixed results. It does not appear to offer a competitive advantage under normal conditions, but may aid performance and survival in extreme conditions, such as military deployment in harsh environments. It may be helpful to employ fat adaptation during training, then use carbohydrate loading just before an endurance event.

3 key types of activities that should be included in a balanced fitness program

Strength, Flexibility & Aerobic Exercises (not included Balance exercises - are helpful for older adults to help prevent falls and related injuries)

How can an athlete determine his/her fluid needs during exercise?

The athlete should calculate 2% body weight, then use trial and error to determine the necessary amount of fluid to prevent loss.

advantages and disadvantages of fats(fatty acids) as source of energy for physical activity

The lower the exercise intensity, the more fats are used. Advantages: Yield LOTS of ATP The storage depot for fat (adipose tissue) is nearly limitless Disadvantages: Metabolism of fat is slow and requires plenty of oxygen.

advantages and disadvantages of carbohydrates as source of energy for physical activity

The more intense the exercise, the more carbohydrates are used. Advantages: Compared to fat, carbohydrates (glucose) can supply energy more quickly Glycogen (many glucose units bound together; storage form of carbohydrates) can be broken down to supply glucose rapidly Disadvantages: During endurance exercise, glycogen stores may become depleted.

Cool-down exercises typically involve 5 to 10 minutes of low-intensity activity and 5 to 10 minutes of stretching. Which of the following is a proven benefit of including a cool-down at the end of a workout? a. Reduces dizziness by allowing time for the heart rate to adjust to normal b. Prevents post-workout muscle soreness by allowing muscle filaments to slide easily over one another

a

Which of the following exercises is an example of a muscular power move? a. Jump squats b. Sit-ups c. Jogging 5 miles per hour d. Side bends

a

Why is consumption of foods high in antioxidants important in the diets of athletes and people who engage in regular physical activity? a. There is high oxygen use by the muscles requiring a greater need for antioxidants. b. Antioxidants allow for the less efficient use of glycogen and free fatty acids in muscles. c. Antioxidants slow the production of energy so energy is conserved.

a

The type of macronutrient used for fuel during exercise depends upon the a. duration of the activity. b. intensity of the activity. c. gender of the athlete. d. time of day.

a & b

Which of the following are proven benefits of regularly performing flexibility exercises? a. Improved balance b. Reduced risk of falls c. Improved strength during a workout d. Reduced muscle soreness

a & b (Research actually shows that stretching before a workout may decrease muscular strength and power during a workout.) (Research studies do not support a role of flexibility exercises in preventing injury or muscle soreness from aerobic or strength-training activities.)

Relative Energy Deficiency in Sport REDS

(REDS formerly known as female athlete triad) is a condition in which an athlete's energy intake is lower than his or her energy needs, such that the energy leftover after meeting the athlete's needs for physical activity is not enough to support optimal health. The relative energy deficiency could be intentional (e.g., restriction of energy intake to control body weight) or unintentional (e.g., the athlete doesn't have the time or doesn't feel hungry enough to eat enough calories to meet physiological needs). Relative energy deficiency could lead to a variety of health issues.

Protein needs of athletes

- An adequate supply of amino acids is required to synthesize and repair muscle tissue. - IMPORTANT POINT TO REMEMBER: Simply eating excess protein does NOT build muscle mass; increases in muscle mass require an adequate (not excessive) supply of amino acids AND resistance exercise. - Protein consumed in excess of body needs is NOT stored as muscle tissue. Rather, excess amino acids are burned as fuel or converted to fat for storage. - Sports nutrition experts agree that athletes do need more than the RDA for protein, but not much more. The current RDA for protein is 0.8 g/kg/d. Athletes perform best when protein intakes are within the range of 1.2 to 2.0 g/kg/d. HOWEVER, most Americans (athletes or not) already get more protein than they need. Protein supplements are not usually necessary. -- Endurance athletes are at the lower end of this range; they break down more amino acids for fuel and also use more amino acids to repair tissues after workouts. -- Strength-trained athletes are at the higher end of this range, especially at the beginning of a regimen for muscle mass gain; they require additional amino acids to synthesize and repair muscle tissue. - Evidence suggests that consuming ~30 grams of protein per one meal at more than one meal per day is ideal to support maintenance of lean mass.

fluid needs of athletes

- Athletes are at increased risk for dehydration due to sweat losses. - Fluid depletion can cause fatigue. It greatly affects the ability to regulate body temperature. Even mild dehydration can affect physical performance. Severe dehydration can lead to heat exhaustion, heat cramps, or heatstroke. - To prevent dehydration, athletes should consume fluids before, during, and after exercise. The goal is to prevent losses of >2% of body weight. - After exercise: drink 2 to 3 cups of fluid for each pound lost during exercise to restore weight by the next exercise session - Caffeine and alcohol have diuretic effects (tend to increase urine production). Caffeinated and/or alcoholic beverages are not recommended to support hydration. - Monitoring weight before and after exercise is a good way to assess fluid losses. - Monitoring urine color can be a good gauge of hydration.

Fat needs of athletes

- Athletes should stay within the AMDR for fat (20% to 35% of total kcal) - Focus on unsaturated fatty acids (e.g., plant sources of fat) - Limit saturated and trans fat to protect heart health

Importance of B vitamins for athletes

- B vitamins function as coenzymes in energy metabolism - B vitamins are needed for proper red blood cell synthesis - In general, consuming more calories results in consuming adequate B vitamins; supplementation is not usually necessary

Physical Activity Guidelines for Americans

- Be physically active. - Engage in at least 150 to 300 minutes per week of moderate-intensity aerobic physical activity (or 75 to 150 minutes per week of vigorous aerobic activity); this is the bare minimum to decrease risk for chronic diseases. - Perform muscle-strengthening activities at least 2 times per week (i.e., 2 to 3 nonconsecutive days of the week; resting between muscle-strengthening workouts is important).

importance of calcium for athletes

- Calcium is important for bone mineralization, muscle contraction, and blood clotting. Low calcium intake can deplete bone minerals, leading to weakened bones that are susceptible to stress fractures. - Refer to the discussion of REDS. Low energy intake can also impair bone health, despite adequate calcium intake. - Recall good food sources of calcium: dairy products, legumes, some vegetables, and fortified foods.

carbohydrate needs of athletes

- Carbohydrates are the most important fuel source for athletes! Depletion of carbohydrates leads to fatigue. - Most athletes will need carbohydrate intakes close to the upper end of the AMDR (~60% to 70% of total kcal). - Carbohydrate needs for athletes are best determined by exercise regimen. As the duration and intensity of activity increase, carbohydrate needs increase.

Plan meals to optimize performance in endurance exercise. During exercise

- Consuming fluids, carbohydrates, and electrolytes can improve athletic performance during endurance events (>60 minutes) - Sports drinks, energy gels, and energy bars are good products, but any source of simple carbohydrates (e.g., gummy bears) can be used. - Fructose, fiber, and fat may cause GI distress; athletes should experiment with sports nutrition products before events to ensure GI tolerance

how to prevent water intoxication

- Drinking excess water without also replacing electrolytes (e.g., sodium, potassium) can lead to dilution of blood electrolytes (hyponatremia = low blood sodium). - Avoid drinking so much fluid that weight gain occurs - For endurance events, choose a sports drink

advantages and disadvantages of carbohydrate (glycogen) loading

- Effective for endurance exercise (>60 minutes) or repeated bouts of exercise within one day (i.e., tournament) - May increase muscle glycogen by 50% to 85% over typical conditions - Excess fluid is stored along with glycogen, which may lead to muscle stiffness - Consuming carbohydrates during physical activity (e.g., sports drinks, energy gels) may preclude the need for CHO loading.

energy needs of athletes

- Energy needs vary widely based on body size, body composition, and type of exercise. - Monitoring body weight over time is the best way to assess adequacy of energy intake. - To avoid affecting physical performance, weight-change programs should not coincide with training or competition. -- To lose weight, reduce energy intake by 200 to 500 kcal/d below Estimated Energy Requirement (EER) -- To gain weight, increase energy intake by 500 to 700 kcal/d above EER while maintaining exercise routine. - Athletes in sports that require lean physique or weight classes are at increased risk for poor nutritional status and eating disorders. (RED-S)

Plan meals to enhance muscle gain Before exercise

- Focus on fluids for optimal hydration and carbohydrates to optimize muscle glycogen stores. Remember that carbohydrates will supply most of the ATP for short bursts of intense exercise (e.g., lifting weights). - Strength-trained athletes may benefit from taking creatine supplements to increase the level of PCr in the muscle cells. (PCr resupplies ATP during short bursts of intense exercise.)

sources of fuel exercising muscles

- For short bursts of intense activity, muscles first use the small amount of ATP stored in muscles. As energy is released, the ATP is converted to ADP. To continue activity, the cells must find a way to regenerate ATP from ADP. In the short term, cells rely on phosphocreatine (a high-energy compound in muscle cells) and anaerobic carbohydrate metabolism to resupply ATP. -- These processes supply energy quickly, but cannot sustain activity for longer than 2 minutes. -- The ATP yield of anaerobic metabolism is much smaller than the ATP yield of aerobic metabolism. -- Accumulation of lactic acid, a product of anaerobic glucose breakdown, may contribute to muscle fatigue. - For longer-duration, lower-intensity activity (2 minutes to several hours), muscles use aerobic metabolic processes to yield energy from carbohydrates and fat (and a little bit of protein) to resupply ATP.

Health issues resulting from REDS

- Impaired growth (for young athletes), decreased BMR - Imbalances in reproductive hormones -- Irregular (oligomenorrhea) or absent menstrual periods (amenorrhea) in females -- Low testosterone in males - Inadequate bone growth and/or decreased bone mineral density (which is partly due to the lack of estrogen or testosterone); this could increase risk for fractures Increased risk for muscle and joint injuries - Decreased strength and endurance Immune dysfunction Irregular heart rhythm, fainting, and anemia - Impaired digestive function

Treatment for REDS

- Increasing kcal intake to restore BMI to healthy levels - Decreasing training volume - Supplementation with calcium

importance of iron for athletes

- Iron is a component of hemoglobin (in red blood cells), which transports oxygen throughout the body, and myoglobin, which transports oxygen within muscle tissue. Low iron status (i.e., iron-deficiency anemia) could impair athletic performance, leading to weakness, fatigue, and shortness of breath. -- Good food sources of iron include meats, seafood, and fortified breakfast cereals.

fat adaptation (keto adaptation)

- Manipulating the diet and physical training regimen so that muscles become more efficient at metabolizing fat as fuel during aerobic activity. Diet plan: consume up to 60% of kcal as fat Rationale: body stores of fat are plentiful; energy yield of fatty acids is high - Recall that insulin is a hormone that promotes uptake and storage of nutrients (glucose, amino acids, fatty acids) by cells. Insulin secretion is high when carbohydrate intake is high. With fat adaptation, insulin secretion decreases and cells are more likely to break down fat for fuel - May promote use of fat for fuel when exercise intensity is low; reserve muscle glycogen for the burst of speed at the end of the race

Who should seek physician advice before beginning an exercise program

- Men older than age 40 - Women older than age 50 - Anyone who has been inactive for many years - Anyone with existing health problems

evidence for use of ergogenic aids to enhance athletic performance

- Note that the best ergogenic aids are adequate fluids and carbohydrates! - There is decent evidence to support the use of a few ergogenic aids: -- Creatine: may increase phosphocreatine available in muscles to fuel short bursts of intense activity (e.g., weight lifting) -- Sodium bicarbonate (a.k.a. baking soda): may counter lactic acid buildup in muscles during anaerobic exercise (e.g., sprints) -- Caffeine: may decrease perception of fatigue, improve mental alertness - Athletes, beware! Dietary supplements are not well regulated, may be contaminated with nonpermissible substances, may have adverse effects

Plan meals to enhance muscle gain During training

- Overall energy needs are high to support strength and power sports - Consume adequate carbohydrates to prevent fatigue - Consume adequate fluids to prevent dehydration - Although adequate protein (perhaps as much as 2.0 grams of protein per kilogram of body weight) is needed to synthesize muscle tissue, consuming excessive protein (>2 g/kg) does NOT enhance performance. The excess amino acids will be burned as fuel or stored as fat.

Plan meals to optimize performance in endurance exercise. After exercise (recovery)

- Replenish lost fluids - Replenish depleted glycogen stores by consuming carbohydrates (high glycemic load). Cells are most insulin sensitive right after exercise. Consume 1.0 to 1.5 g CHO/kg ~30 minutes after exercise; repeat every 2 hours - Support muscle repair by consuming moderate protein

vitamin and mineral needs for athletes

- Requirements for some vitamins and minerals may be higher for athletes, but at this time, there are no separate RDAs for micronutrients for athletes. - In general, consuming more calories results in consuming more micronutrients. - Athletes who restrict kcal to <1200/d will need a balanced multivitamin and mineral supplement and/or fortified foods to meet micronutrient needs.

appropriate use of sports drinks

- Sports drinks prevent fatigue in several ways -- Supply fluid to replace sweat losses -- Supply carbohydrates to maintain blood glucose -- Supply electrolytes to replace those lost in sweat - Sports drinks are preferable to plain water during endurance exercise (>60 minutes in duration) - Except for endurance exercise, water is the best choice for hydration. Even though sports drinks supply less sugar than soft drinks or fruit juices, they are still sources of added sugars, which can add up if consumed indiscriminately.

Benefits of regular, moderate physical activity

- Strengthens bones and joints - Improves mental health - Reduces stress, fatigue, and pain - Improves flexibility, balance, and gait (manner of walking) - Improves immune function - Reduces cancer risk - Improves cognitive health and reduces dementia - Improves quality of life - Improves sleep - Improves gastrointestinal health - Increases muscle mass and strength - Controls and maintains healthy weight - Increases cardiovascular function and improves heart health - Improves blood pressure, lipids, glucose, and other markers of health

effects of physical training

- generally improves the ability of muscle cells to use fuel. -- More fuel can be stored in the muscles (in the forms of glycogen and triglycerides) -- Fuel can be metabolized more efficiently (due to changes in the number of mitochondria and the supply of oxygen to cells)

Sports anemia

- is not true anemia. It results from increased plasma volume in the early stages of physical training, so iron levels appear low, but body functions that rely on iron are not impaired. It is difficult to tell the difference between sports anemia and true iron-deficiency anemia. - Treatment of iron-deficiency anemia requires iron supplements (food sources are not enough to replenish iron), but iron supplements should only be used when there is a documented need. They should NOT be used to enhance sports performance (could lead to toxicity). - Monitor athletes' blood hemoglobin levels, ensure adequate dietary iron intake. - Recall good food sources of iron: organ meats, red meats, fortified grain products (especially breakfast cereals), legumes, leafy green vegetables; dairy products are NOT good sources of iron

What are the benefits of the warm-up prior to the start of an exercise routine?

-Decreased risk of muscle injury -Increased range of motion

losing as little as ____ of body weight by dehydration can adversely affect physical and mental performance, especially in hot weather

2%

In relation to an athletic event, when is the optimal time to consume fiber-rich foods?

Consume fiber-rich foods 1 day prior to the event to help empty the colon, but do not eat high-fiber foods the night before or morning of the event.

Plan meals to enhance muscle gain During extended exercise sessions

Consume fluids and carbohydrates (e.g., a sports drink) to maintain adequate hydration and glucose available to exercising muscles.

What are some actions the athlete may take before, during, and after exercise/competition to maintain and replenish fluid intake?

Consume fluids during exercise to prevent weight loss of more than 2% body weight. Hydrate with sports drinks if exercise lasts more than 1 hour. Drink 2 cups of fluid about 4 hours prior to exercise.

what is the energy source for muscular activity?

Energy is stored in the chemical bonds in carbohydrates, fats, proteins, and alcohol. However, humans cannot directly use food energy to perform work. This energy must be transferred to adenosine triphosphate (ATP) before it can be used by cells. Usable energy from the breakdown of macronutrients can be stored in the high-energy phosphate bonds of ATP Breaking the bonds between phosphate molecules in ATP releases energy. When energy is released (i.e., when a bond between two phosphate molecules is broken), the product is adenosine diphosphate (ADP). To sustain physical activity, ATP must be regenerated from ADP.

True or false: In order to be effective for reducing risk for chronic diseases, exercise sessions must last at least 30 minutes.

False Reason: Exercise can be accumulated throughout the day/week in small bouts of at least 10 minutes each.

FITT Principle for planning an exercise program

Frequency Intensity Time (duration) Type (mode)

What fuel source is readily available to all cells from the bloodstream? Glycogen Triglycerides Glucose Cholesterol

Glucose (Glycogen is the storage form of glucose.) (Triglycerides need to be metabolized first into glycerol and free fatty acids.) (Cholesterol isn't a food source)

Which of the following forms of carbohydrates do muscle cells prefer to use for fuel? Glycogen Glucose ATP Fructose

Glucose (Glycogen is the storage form of carbohydrates. It must first be broken down to glucose before it can be metabolized as fuel.) (ATP is not a form of carbohydrate. It is the end product of the citric acid cycle. Glucose is the most useful form of carbohydrate.) (Fructose must be converted to glucose before it can be metabolized as fuel.)

What are the three adverse health conditions associated with exercising in high heat and humidity?

Heat exhaustion Heat cramps Heat stroke

"talk test"

If your heart rate and breathing are increased, but you can still have a conversation with a workout partner, this is moderate effort. If you are unable comfortably have a conversation, this is vigorous effort.

Characteristics of a sound fitness program

Incorporates multiple aspects of physical fitness -Aerobic fitness -Muscular fitness -Flexibility -Consistency -Variety -Progression -Warm-up/cool-down -Plan for maintenance -Set goals

What are the key factors necessary for glycogen synthesis after prolonged exercise?

Ingestion of carbohydrate immediately after exercise Selection of foods with high glycemic index Availability of adequate carbohydrate

Heat cramps

Painful contractions of skeletal muscles & involuntary muscle spasms Heat cramps are a frequent complication of heat exhaustion. They usually occur in people who have experienced significant sweat losses from exercising for several hours in a hot environment and have consumed a large volume of water without replacing electrolytes.

"Hitting the wall" is a term runners sometimes use to describe:

Point in an event at which extreme physical and mental fatigue sets in; it feels impossible to stand up, let alone continue competing This occurs because muscle glycogen has been depleted and blood glucose has begun to decline during exercise, leading to deterioration of both physical and mental function.

What are the two main reasons endurance athletes need to increase their daily carbohydrate intake? Prevent chronic fatigue Load muscles and liver with glycogen To ensure appropriate vitamin and mineral intake. Prevent illness or injury

Prevent chronic fatigue Load muscles and liver with glycogen

Jacob just completed an intense tennis match. Which of the following activities would make a good cool-down? a. 5 minutes of stretching for all major muscle groups b. 30 minutes on the elliptical machine c. 5 minutes of brisk walking around the tennis court d. 20 minutes of weight-lifting

a, c

Which of the following athletes is most likely to need a supplemental source of protein? a. A male football player who wants to gain muscle mass b. A female gymnast who consumes less than 1200 kilocalories per day c. A female tennis player who follows an omnivorous diet d. A male soccer player who follows a vegan diet

c. (Unless an athlete follows a low-calorie diet, the recommended range of 1.2 to 2.0 grams of protein per kilogram of body weight can be met by eating a variety of foods.)

heat stroke

can occur when internal body temperature reaches about 104°F. Sweating often ceases and blood circulation is greatly reduced. Nervous system damage may ensue, and death results in 10% of cases. Elevated body temperature; hot, dry skin; poor circulation Hyperthermia Hot, dry skin Nausea Confusion Irritability Poor coordination Fainting Seizures Coma

A general guideline for endurance events is to consume 30 to 60 grams of _____ per hour.

carbohydrate

what energy sources supply most of the energy for physical activity

carbohydrates and fats

Increasing _____ storage will help to delay fatigue during prolonged exercise. glycogen glucose amino acid fat

glycogen

When an athlete experiences the extreme fatigue of "hitting the wall," the main physiological problem is dehydration. glycogen depletion. sports anemia. hyponatremia.

glycogen depletion

If bioelectric impedance analysis indicates a female volleyball player has 9% body fat, she likely needs to ______ her energy intake.

increase Reason: Healthy percentage of body fat for female athletes is between 17% and 28%. Below this range, intake of calories and micronutrients may be insufficient

Carbohydrate (glycogen) loading

increasing carbohydrate intake and decreasing exercise prior to an endurance event to maximize muscle glycogen stores

progression

incremental increase in frequency, intensity, and time spent in each type of physical activity over several weeks or months

heat exhaustion

is the first stage of heat-related illness that occurs after depletion of blood volume from fluid loss by the body. Symptoms: Profuse sweating; elevated body temperature; headache; dizziness; weakness

When oxygen is in short supply in exercising muscles, pyruvic acid is converted to lactic acid. phosphocreatine. acetyl CoA. ethanol.

lactic acid (Phosphocreatine is a high-energy compound that can resupply ATP during short bursts of intense exercise.) (Pyruvate is converted to acetyl CoA when oxygen is available for aerobic respiration.) (Ethanol (alcohol) is the end product of fermentation of glucose by microbes.)

During exercise, our cells break down glucose to generate ATP. Glucose can be broken down anaerobically (without oxygen) to generate ATP, but the ATP yield is greatest when glucose is fully broken down aerobically (in the presence of oxygen). Our cells use glucose most efficiently (i.e., to make the most ATP) when exercise is of ______ intensity.

low or moderate

Aerobic glucose breakdown is prominent when exercise is of ______ intensity.

low or moderate Reason: During intense activity, the supply of oxygen to exercising muscles is limited, so anaerobic glucose breakdown takes place.

muscular strength

maximal force a muscle can exert against a load one time

simple ways to access the intensity of exercise

maximal heart rate (MHR) Rating of perceived exertion "Talk test"

Drinking less fluid, choosing a sports drink containing sodium, and avoiding weight gain during activity will help prevent

water intoxication