Nutrition Chapter 15
The Centers for Disease Control and Prevention state that healthy adults under 65 years of age should: •Perform moderate-intensity aerobic activity for ________min/wk •________min/wkof vigorous activity for more physically intense workouts
150 min/week of moderate intensity 75 min/week of vigorous activity
Strength training should be performed at least ______ days per week
2
Athletes should avoid losing more than __% of their body weight during exercise
2%
Fat should supply ____ to _____% of energy for most physically active people
20 to 35%
Powdered Pure Caffeine compared to coffee: one teaspoon of pure caffeine is roughly comparable to drinking ____ cups of caffeinated coffee
28
Consuming protein within ____ hours after exercise can promote:
2; protein synthesis and maintain a net positive nitrogen balance
While performing prolonged physical activity, athletes can delay reaching "the wall" by consuming ___ to _____ g of carbohydrate per hour of activity
30 to 60 g
How to calculate target heart rate zone
50 to 70% of an individual's age-related maximum heart rate ARMHR X.5 X.7 Vigorous - 70-85% ARMHR
Fewer than ___% of all American adults meet the minimum physical activity recommendation of obtaining at least 2.5 hrs/wk of physical activity
50%
To maintain adequate muscle glycogen, athletes engaging in 1 to 3 hours/day of moderate to high-intensity exercise should consume ___ to ___ g of carbohydrate per kilogram of body weight daily
6-10g
Caffeine can increase _______ and decrease ________
Increases mental alertness Decreases pain perception and perceived exertion during exercise
__________ use is greatest in low- to moderate-intensity physical activity
Plasma FFA
To fuel activity, muscle cells can use fatty acids from a variety of sources:
Plasma free fatty acids (FFAs) Intramuscular triglycerides Plasma triglycerides (Chylomicrons; Very-low-density lipoproteins)
How to calculate age-related maximum heart rate
To calculate age-related maximum heart rate, subtract a person's age from 220
Physical fitness
ability to perform moderate to vigorous intensity activities without becoming excessively fatigued
Branched-chain amino acids (BCAAs)
amino acids with a unique branched side chain; preferentially utilized by muscle cells for energy
Exercise can produce a temporary imbalance between free radical generation and the ability of ____________ to counteract them
antioxidants
Carbohydrate loading helps ______ fatigue in athletes participating in events lasting more than _____ minutes
delay; 90
Anabolic steroids
drugs that mimic the action of the male sex hormone testosterone
Side effects of energy drink consumption
elevated heart rate and BP, increases likeliness of people engaging in risky behaviors
Compared to nonathletes, athletes need more ___________ to support their physically active lifestyles
energy
Skeletal muscles need _____________ to move
energy sources
Practical way to measure aerobic capacity:
engage in vigorous exerciesand note when the breathing rate increases to the point when he or she cannot carry on a conversation
Glycogen depletion is a major cause of _______ during endurance exercise
fatigue
Caffeine raises the level of _________ in the blood
fatty acids
_____ athletes are more likely to develop iron deficiency anemia
female
Carbohydrate loading
practice of manipulating physical activity and dietary intake of carbohydrates to increase muscle glycogenstores
Heart rate can be measured using the _____________ artery in the wrist
radial
Hyponatremia
refers to low blood sodium •Results in serious and even deadly side effects •Symptoms include headaches, confusion, vomiting, bloating, and seizures •Immediate treatment is necessary to prevent death
Delayed onset of muscle soreness (DOMS)
refers to muscle soreness occurring 1 to 2 days following intense exercises Result of microtears to muscle fibers Treatment includes: •Consuming a specialized diet •Supplementing with certain nutrients, including BCAAs
Detraining
results from discontinuing an exercise training program
Caffeine enhances the ability of ______ and ______ to contract
skeletal and heart muscles
Lactic acid energy system provides a ____________ amount of ATP to last for up to 180
small
moderate exercise
small increases in breathing and heartrate for 150 minutes/week
After strenuous exercise, muscle cells repair themselves by using available amino acids to:
synthesize new proteins
Sports anemia
temporary condition that develops during the early stages of training in endurance athletes; a result of an increase in the liquid portion of blood (plasma) that results in low hemoglobin levels
Target heart rate zone
the heart rate range that reflects intensity of physical exertion
Genetic endowment
the inherited physical characteristics that can affect athletic performance
Sports nutrition
the practice of applying nutrition principles and research findings to improving athletic performance and recovery following a training session
During prolonged physical activity, muscles lose some protein because:
they metabolize certain amino acids for energy
Plasma FFAs must be constantly replenished by using ________ stored in adipose tissue
triglycerides
Total vegetarian athletes or those that restrict their consumption of dairy products can have marginal or low _______ and ________ intakes
vitamin D and calcium
An effective aerobic workout program should include the following components:
warmup, aerobic workout, and cooldown
About 3 g of _____ are incorporated into muscle tissue along with each gram of glycogen
water
__________ is the recommended source of fluid for athletes exercising at low to moderate intensity for less than 30 to 60 minutes
water
Ingredients in sports drinks
water, carbs, and electrolytes (sodium and potassium)
Athletes generally require more _____ than nonathletes to:
water; keep their bodies cool during muscular activity
Maintenance stage
when the individual has reached their goals after improvement stage
Multiple factors should be considered when determining the dietary needs of an athlete:
•Age •Gender •Height •Weight •Body composition •Type of training •Frequency of training •Environmentalcondition •Current dietary habits
Whey protein
is a nutrient isolated type of protein found in milk •Essential amino acids •Vitamins •Minerals
Exercise
physical activities that are usually planned and structured for a purpose
Aerobic exercise
physical activities that involve sustained, rhythmic contractions of large muscle groups
Resistance exercises
physical activities, such as pull-ups and push-ups, that develop muscle strength and muscle endurance
1 to 4 hours before competing, athletes should eat a meal that supplies ___ to ____ g of carbohydrate per kilogram of body weight
1 to 4g
To restore glycogen levels quickly after an event, athletes should consume ____ to ____ g of carbohydrate/kg of body weight per hour for 4 to 6 hours
1.0 to 1.2 g
Individuals training for aerobic sports consume ____ to ____ g of protein/kg of body weight/day
1.1 to 3.0
In general, athletes should consume ______ to _____ g of protein/kg of body weight/day to support:
1.2 to 2.0; metabolic adaptation, repair, remodeling, and protein turnover that results from moderate- and high-intensity physical activity
Drinking ___ to ____ liters of fluid can replace each kilogram lost during exercise
1.25 to 1.5
Drinks with sugar contents above ___% may cause intestinal discomfort
10
ATP is formed from:
ADP and inorganic phosphate
Physical Activity Pyramid bottom to top
Activities of daily living Aerobic, flexibility, and strength exercises Light recreational activity Sedentary activity
Physical signs determining the intensity of exercise
Breathing rate Sweat production
Vitamins _____ and _____ may increase aerobic endurance capacity
C and E
t/f: cells store a large amount of ATP.
False
Those who train indoors should consider taking:
a vitamin D supplement
2 of the most crucial factors that influence athletic performance
Genetic endowment and physical training
Age-related maximum heart rate
Normal maximum heart rate of an individual of a given age during exercise
Muscle cells rely on three major systems to obtain energy:
PCr-ATP system- anaerobic Lactic acid system- anaerobic Oxygen system
Initiation stage
The first 3 to 6 weeks of an individual's new exercise program The initial fitness goal is to accumulate a total of 150 minutes of moderate-intensity types of activity a week
Improvement stage
The next 5 or 6 months of the program after initiation stage Here, the intensity and duration of exercise are increased
Caffeine
a drug found in many beverages and food products, including coffee, tea, and cola drinks, that stimulates the central nervous system and may enhance physical activity
Protein is not a major ___________
biological fuel
What happens to excess protein?
body converts the extra amino acids into fat for storage in adipose tissue
Aerobic capacity increases ___________ and decreases ____________
by engaging in endurance training; as people grow older
Sports gels
carbohydrate rich gels developed for athletes, particularly those engaged in endurance training and competition
Ergogenic aids
foods, devices, dietary supplements, or drugs used to try to improve physical performance
Source of glucose
glycogen that is stored in muscles
Heat exhaustion
heat-related illness that can occur after intense exercise and is characterized by weakness or dizziness
Phosphocreatine (PCr)
high-energy compound used to re-form ATP under anaerobic conditions; provides energy for ____ bouts of high-intensity activity
Energy drinks
highly caffeinated beverages containing a variety of product-specific "energy blends" such as: caffeine, vitamin B6, vitamin B12, niacin, and taurine
_________________ facilitates the breakdown of adipose cell triglycerides into glycerol and FFAs
hormone-sensitive lipase (HSL)
Built environment
human-made resources, including buildings, roads, parks, supermarkets, and restaurants, within a community This environment will often encourage more physical activity
Exercise-associated muscle cramps
involuntary and painful muscle contractions occurring during or after exercise
When a cell needs energy to drive a chemical reaction:
it uses an enzyme to break the bond between the last two phosphate groups of ATP, releasing energyand reforming ADP and Pi
In anaerobic conditions, muscle cells metabolize glucose to pyruvate and then convert pyruvate to:
lactic acid
Vigorous exercise
larger increases in breathing and heartrate
The amount of plasma FFAs available at any one time is very _____
low
Highest use of ergogenic aids
males, individuals who participate in individual sports, and elite athletes
Aerobic capacity (VO2 max)
maximal oxygen uptake; a measure of the amount of the maximal amount of oxygen consumed during physical activity
Athletes should focus on consuming health-promoting fats (_____ and _____)
monounsaturated fatty acids Omega-3 fatty acids
Heatstroke
most dangerous form of heat-related illness; potentially fatal condition characterized by body temperatures greater than 104°F
Physical activity
movement resulting from contraction of skeletal muscles
NCAAs limit on caffeine
no more than 15 micrograms of caffeine per milliliter in urine can be banned
Should iron supplements be taken?
only when being monitored by health professional
Consuming protein with carbohydrates before and during exercise will provide:
optimal support and optimal recovery
Potential sources of ATP during exercise:
•Glucose •Triglycerides •Amino acids
Physical activity may increase the need for certain vitamins and minerals because of:
•Increased energy metabolism to support the activity •Enhanced turnover and loss from the body •Consumption of low-calorie diets by some athletes
Various environmental factors contribute to whether or not an individual meets physical activity recommendations:
•Location of home •Safety of neighborhood •Ability to walk to destinations •Availability of parks, trails, and fitness centers
Athletes who do not consume enough energy can:
•Lose muscle mass and bone density •Experience fatigue and menstrual irregularities •Be at risk of injury •Not perform well
If consumed 10 to 60 minutes before exercise, energy drinks may improve:
•Mental focus •Alertness •Sports performance
Consulting a physician before beginning a fitness program is recommended for:
•Sedentary men over 40 years •Sedentary women over 50 years •Those with an existing health problems
Perform the following at least 2x/wk:
•Strength-training exercises •Neuromotor exercises •Flexibility exercises
Regular physical activity has numerous health benefits:
•Weight control •Improved body composition •Prevention of chronic diseases (Cancer, type 2 diabetes, hypertension, cardiovascular disease) •Management of depression •Improved sleep
