Chap 7-10 Flashcards
(21 cards)
when is boys peak strength gains
1.2 years after peak height and .8 after peak weight
on avg peak strength in women and men untrained
20 women
20-30 men
Resistence training guidlines for youth (days, load)
1-3 sets, 6-15 reps on a variety of exercises
2-3 NON consecutive training sessions
Absolute strength women vs men
generally 2/3 strength
what is the ideal performance state
absence of fear
no thinking about/ analysis of performance
a narrow focus of attention on the activity itself
a sense of effortlessness
sense of personal control distoration of time and spae
what does b adrenergic agonists do
increase lean mass and decrease stored fat
lipolosis + thermogenesis
originally for tx of asthma
what do B blockers do
reduce anxiety and tremers
what are two nutritional mm buffers
B alanine= rate limiting substate for carnosine (responsible for mm buffering capacity in fast twithc mm)
Sodium citrate- increase blood PH without GI distress commonly seen w soldium bicarbonate
effets of ephedrine
effective only when taken with caffeine
–improves aerobic endurance performance
what does citrus aurantium do
- stim (dec when combined with caf)
- contributes to appetit supression, increase metabolic rate and lipolysis
rda for pro
athletes general (weightlifters)
aerobic/endurance athletes
strength/speed athletes
rda- .8g/kg
athelets (general)- 1.5-2g/kg
aerobic/endurance- 1-1.6g/kg
strength/seed- 1.4-1.7g/kg
carb requirements (generally % and aerobic replenish)
50-55%
aerobic enurance for 90mins or more should replenish with 8-10g/kg
LDL, Cholesterol and HDl optimal levels
LDL < 100
Cholesterol <200
HDL > high
what % should fat be (mono/polu/sat)
30%
(20% mono/poly unsturated)
10% saturaturd
why should athletes decreae dietary fat (3)
- need to increase carb intake to support training
- need to reduce total caloric intake to achieve weight loss
- need to ecrease elevated blood cholesterol
avg fluid requirement for males/women
m- 3.7 L/day
F- 2.7 L/day
each pound lost represents how much water
1 pint (.5L)
before, during and post training water requirements
16fl L 2 hrs before
during 3-8 ounces every 15
.5L for evert pound los
how much cals surplus/deficit to gain/lose a pund
2500 surplis 3500 deficit (1% max per week loss)
anorexia vs buleia
anorexia- self imposed starvation in an effert to loss weight and achieve thiness
Bulemia- recurrent consumption of foods in amounts sig greater than normally would in one sittung
Glycogen drink recomendations
drinking sports drink with 10% osmolarity post exercise
