Exam 3

Question 1

pre-exercise snack/meal: training/amount ACSM

Answer 1

page 184-187

Question 2

4 hours out, how many grams of carbs

Answer 2

2g/lb

Question 3

2 hours before workout, how many grams of carbs

Answer 3

1g/lb

Question 4

5-60 min before workout, how many grams of carbs

Answer 4

.5 g carb/lb

Question 5

blood flow during low/moderate intensity

Answer 5

60-70% stomach

Question 6

blood flow during high intensity

Answer 6

20% stomach, causes GI issues

Question 7

Fueling after exercise

Answer 7

important for those who exercise longer than 60 min
replace fluids (not sodium)
focus on carbs, little protein
how many calories?

Question 8

Causes of muscle cramps

Answer 8

dehydration, electrolyte imbalance, poor conditioning, lack of water-calcium-potassium-sodium-magnesium

Question 9

Carb window after exercise, why?

Answer 9

15-45 min. eznymes for making glycogen most active, best time to rapidly replace depleted glycogen
waiting 2 more hours = 50% less stored

Question 10

Why Carbs and a little protein after exercise?

Answer 10

carb - release of insulin to help build muscle and transport carbs into muscle to replenish depleted magnesium
protein - reduce cortisol which causes break down of muscle
3:1 ratio

Question 11

Marine Corp Study

Answer 11

group 1 - 100 calorie postt exercise beverage (protein, fat, carb)
group 2 - only water
group 3 - formula without protein
-group 1 had fewer medical visits, less visits for viral/bacterial infections, less muscle/joint problems,less muscle soreness, 83% less heat exhaustion

Question 12

Keys to weight gain

Answer 12

gain muscle mass not fat
high crb, adequate protein
.7-.8 g/lb protein for adult
eat larger portions

Question 13

Pros to weight gain drinks

Answer 13

convenient - high in calories

blend of protein and carbs for varying speeds of absorption

Question 14

Cons to weight gain drink

Answer 14

expensive, no advantage over real food, ingredients not always regulated, useless additives

Question 15

percent of total calories for fat, carb, protein

Answer 15

protein - 10-15%
carb - 55-65%
fat - 25-30%

Question 16

calories per macromolecule

Answer 16

fat- 9
carb - 4
protein - 4

Question 17

Cribb and Hayes study

Answer 17

body builders consumed 270 calories of carb protein supplement immediately before and after exercise. other group only in morning and evening. first group gained 6 lbs vs 3.3, and bench pressed 27 more pounds vs only 20 more pounds

Question 18

Ballpark estimate

Answer 18

healthy weight x 10.
sedentary - 20-40%
moderate - 50%
active - 60-80%
purposeful calories
lose weight - subtract 10-20%

Question 19

Atkins diet pros and cons

Answer 19

high protein, high fat
elimnates carbs
kills apeptite, easy to lose weight, halitosis, body fuels brains with ketones
not enough carbs to fuel body

Question 20

Paleo diet pros and cons

Answer 20

removes white sugar, white flour, refined and highly processed foods. but eliminates whole grains, legumes, and dairy

Question 21

Mechanical aids

Answer 21

increase energy efficiency to provide mechanical edge

ex: lightweight running shoes, spikes, lighter bike, metal bats

Question 22

psychological aids

Answer 22

enhance psychological processes to increase mental strength

ex: hypnosis

Question 23

physiological aids

Answer 23

augment natural processes to increase physical power

blood doping
strength trianing

Question 24

pharmacological aids

Answer 24

drugs designed to increase physical power, mental strength, and mechanical edge

anabolic steroids

Question 25

Nutritional aids

Answer 25

nutrients designed to influence processes which then will influence physical power, mental strength and mechanical edge protein supplements

Question 26

Adverse side effects of steroids (reversible)

Answer 26

``` increased or decreased libido decreased sperm production acne hirsutism aggression increased urination ```

Question 27

adverse side effects of steroids (irreversible)

Answer 27

``` hypertension tendon rupture liver tumors hirsutism keeping of voice in females premature growth plate closure in adolescents ```

Question 28

early steroid research/credibility

Answer 28

Anabolic steroids hurt the credibility because the scientists said they wouldn't build muscles mass or strengths. They were talking about therapeutic doses, when people in reality were taking huge amounts and building huge amounts of muscle

Question 29

Sherman cyclist study

Answer 29

those who 1200 calories of carbs prior biked 15% harder during the last 45 minutes

Question 30

target caffein dose

Answer 30

1.5 mg/lb

Question 31

caffeine enhances performance by

Answer 31

11%

Question 32

caffeine enhances perceived effort by

Answer 32

6%

Question 33

anabolic steroids

Answer 33

designed to mimic the actions of testosterone to increase lean muscle mass, decrease body fat, and increase strength even without resistance training

Question 34

ergogenic aid

Answer 34

substance or devices that enhance energy production, use or recovery and provide athletes with a competitive advantage

Question 35

>45 minutes eating after the first hour

Answer 35

nothing, just drink water as needed

Question 36

>2.5 hours (low-moderate intensity)

Answer 36

120 calories per hour (carb)

Question 37

>2.5 hours (high nonstop intensity)

Answer 37

240-360 calories per hour (carb)

Question 38

sedentary adult (protein)

Answer 38

.4 g protein

Question 39

recreational exerciser, adult (protein)

Answer 39

.5-.7 g protein

Question 40

endurance athlete, adult (protein)

Answer 40

.6-.7 g protein

Question 41

growing teenage athlete (protein)

Answer 41

.7-.9 g protein

Question 42

adult building muscle mass (protein

Answer 42

.7-.8 g protein

Question 43

athlete restricting calories (protein)

Answer 43

.8-.9 g protein