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EOT Flashcards

(47 cards)

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1
Q

BMI formula

A

weight / height ^2

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2
Q

EAR

A

Estimated Average Requirement
median usual intakes

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3
Q

RDI

A

Recommended Dietary Intake
as before EAR + 2SD

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4
Q

Al

A

Adequate Intake
When EAR and RDI cannot be determined, healthy people maintaining a definined nutritional state

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5
Q

UL

A

Upper Limit
High levels of daily intake but without health effects

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6
Q

ATP demand anaerobic

A

Glycolisis - Glycogen (stored in CHO)

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7
Q

ATP demand aerobic

A

Glycogen/ Blood Glucose oxidation

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8
Q

RMR

A

Resting Metabolic Rate

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9
Q

RMR formula

A

11.1× Body Mass + 8.4 × Height - ( 340 male or 537 female)

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10
Q

EA

A

Energy Availability

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11
Q

EB

A

Energy Balance

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12
Q

What are RED-S ?

A

Relative Energy Deficiency in Sport
Es a syndrome that can affect the health and performance of altheles, caused by energy deficiency

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13
Q

What is the Female Athlete Triad ?

A

Energy Availability, menstrual function and bone health
Is the impaired physiological function , but not limited

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14
Q

What factors effect total energy expenditure ?

A

Basal metabolic nate
Physical activity
There Effc of food

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15
Q

What is Hyponatraemia ?

A

When sodium concentration in plasma tales causing disorientation, convulsions, coma
frequent in old athletes

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16
Q

Why are carbohydrates important ?

A

Is the fuel source that we have that is aricaitable that we can replenish that can supply both high intensity and low intensity exercise.
Carbohydrates are easily stored

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17
Q

What is the most important determinant of muscle glycogen synthesis ?

A

post exercise CHO ingestion

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18
Q

What is glycogen storage?

A

The main scourse of energy in the body

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19
Q

Glycogen storage antes exercise

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A

La stored in muscles and is a fuel source althetes must sestore after Strenous training

20
Q

When is glycogen supercompensation achieved ?

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A

36-48 h. of last exercise, only if the athlete must ard consumes adequate CHO

21
Q

what is Leucine responsable of?

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A

Is a critical trigger camino acid to turn on muscle protein synthesis

22
Q

What does higher-proteins diets give?

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A

Promotes gain in muscle mass (resistance training)
Spare muscle mas loss during caloric restriction
Atenuante the natural loss ofmuscle mas that accompanies aging

23
Q

What is the amount of protein needed for consumption?

24
Q

What are the 4 majour endogenous sources ofenergy?

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A

Muscle carbohydrate stores (glycogen), blood sugar,blood fatty aids, and intramuscular tracylglucerols

25
When is protein dietary receamended?
resistance-based exercise
26
what helps in the reduction of total body mass?
mismatch between energy imtase and energy expenditure
27
What does the increased response of insulin mean with the ingestion of protein and CHO ?
It may entrance gwcase uptake by stimulating glucose transporters, meaning a greater nato of muscle glycogen
28
Daily fat requirements ...
The amount you consume should be dependent to the Ienergy requirements. 20-35%
29
What does lipid includes ?
fatty acids, triglycerides, phospholipids, and cholesterol
30
What does low intensity exercise burn ?
fats
31
What does high intensity exercise burn ?
CHO
32
What are the consequences of severe weight loss?
Dehydration Chronic fatigue Eating disorders Menstrual disfunction Bone mineral discorders
33
Mention the talent pathays in order
1. Physical Literacy 2. Active for life 3. Excellence
34
How to train Kids?
F1. kids learn basic movement of coordination F2. kids start practicing a sport In a formal or informal way. F3. Kids are engaged in their sport and train for competition
35
When is critical calcium intake
In puberty
36
What is the positive co-relation with delay in maturation ?
Longer duration and higher intensity training
37
What is the negative co-relation with the maturation delay ?
Low body fat
38
What do elderly adults need to achive their maximal response during exercise ?
They need more protein intake
39
To what are elderly athletes more surepbible to ?
Hypohydration and heat stress
40
Pre-game meal composition...
Optimal amount of CHO Low tiber/fat low protein
41
GI
glycemic index
42
low or high GI before competition?
Low GI, because athletes feel less stress and help with the ones that can't have food before competition
43
Supplements Group A
Strong scientific evidence and permitted for use
44
Mention examples of group A
Caffeine Createnine Bicarbonate Nitrates B- Alanine Glycerol
45
Supplements Group B
More research is required
46
Supplements Group C
With no scientific research
47
Supplements Group D
Banned or at high risk of contamination

Exercise and Nutrition (1 decks)

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