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Sports Nutrition > Final Exam > Flashcards

Final Exam Flashcards

1
Q

Why measure body composition?

A

1 assess changes in %BF in response to weight loss or training program
2 monitor patients with disease
3 track changes that occur with aging
4 maximize athletic performance

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2
Q

Lipid Functions

A

1 structures
2 vitamin transport → fat soluble vit
3 building blocks ( Cholesterol, steroid, hormones)

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3
Q

Where do you store lipis

A

adipose tissue

  • energy storage
  • thermal insulation
  • cushioning form trauma
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4
Q

Fat Mass

A

all extractable lipids ( essential and storage fat)

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5
Q

Fat free mass

A

water, protein, minerals (total body mass-fat mass)

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6
Q

Lean Mass

A

water, protein, minerals and essential fat in marrow, internal organs and the central nervous system
**lean mass and fat free mass are often used interchangeably

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7
Q

Essential Fat

A

minimum for men 3%
minimum for women 12%

  • share the same as visceral: brain, nervous system, liver
  • Different Sex Specific: child bearing and hormonal – women have 10% more
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8
Q

Storage Fat

A

Men 12%
Women 15%
Subcutaneous fat, adipose tissue; very high (90%)

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9
Q

Not Enough Fat

A

For women:
menstrual irregularity, osteoporosis

For men:
decreased testosterone production

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10
Q

Body types

A

Ectomorphic– slim
Endomorphic– large
Mesomorphic– muscular

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11
Q

Ectomorph

A

low fat
low lean mass
low body mass index

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12
Q

Mesomorph

A

low fat
high lean mass
healthy but relatively high BMI

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13
Q

Endomorph

A

high fat
high lean mass
high BMI

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14
Q

Body Mass Index

A

Ratio of body mass to height
(kg/m^2) or (lbs/ in^2 x 704.5)
*** look at #3

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15
Q

BMI Ranges

A

Look at #1

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16
Q

Healthy Body Fat Ranges

A

Look at #2

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17
Q

How to determine Body Fat

A
  • direct measurement
  • hydrostatic weighing
  • air plethysmorgraphy
  • skinfold measures
  • girht
  • DEXA
  • conductivity
  • infrared, ultrasound, MRI
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18
Q

Calculations

A

Fat Mass= Total mass x %BF
Lean Mass= Total mass - fat mass
Ideal Weight= lean mass/ (1.00 - %BF)
** desired %BF is a personal choice based on health fitness or performance goal

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19
Q

Energy Balance

A

Energy Balance= energy expended + energy stored

  • annually intake ~ 500 lbs or 1 million calories
  • maintain weight by having equal intake and output
  • intake: macro & alcohol
  • output: RMR, TEF activity
  • Storage: fat or CHO
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20
Q

Effective Weight loss strategies

A

1 Portion control - 1400 cal/day
2 long-term focus and goals- from about 6-12 month
3 social support- family is helping you out
4 physical activity: going 4 miles a day or (2700 cal/week)

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21
Q

Weight loss problems (physical )

A
  • water loss is quick
  • calorie deficit must increase as weight goes down
  • weight loss causes metabolic shift to conserve energy
  • weight loss causes enzyme to changes that ↑ TG synthese
  • yoyo dieting
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22
Q

Weight loss problems (psychological )

A
  • Food appraisal-not just how much
  • Who,what , where
  • mood or feelings – mad, angery, sad
  • activities- HW, tv or driving
  • Habitual eating- drinking or going out with friends
  • connnecting behaviors relation to eating
23
Q

Physical activity

A

-Whole Body workouts- this is better
-weight bearing - helps build the bones
-Aerobic: moderate intensity, fat burning
-More Activity- more intensity or duration will BURN more cals
Resistance training: improves body compostion, more lean tissue will keep metabolism high
-make sure you are geting ↑ in activity through the day

24
Q

Resting Metabolic Rate

A
  • Genetics (25%)
    -Cultural (30%)
    -non-transmissible (45%)
  • Active (60%) Nonactive (70%)
    – Our hypothalamus has a set point of weight in mind
    Leptin– signals the hypo to ↓ appetit & ↑ metabolism
25
Q

Energy Expended

A

Thermic effect of foor = 10 %
physical acticity- This is something we can control
slide 5
1 mile = 100 calories

26
Q

2 Phases of rehydration

A

1 Gastric emptying ( stomach - intestine)
- this is enter the stomach food will delay the water
2 Intestinal absorption( intestine- blood)
-proper amounts of glucose and sodium help water absorption
- although too much glucose and sodium will cause resorption from the blood

27
Q

how sports drinks prevent dehydration

A
  • maintain plasma volume
  • ↑ absorption of water and glucose
  • maintains thirst response
  • 5-8% glucose gives best absorption
  • glucose polymers, fructose, maltose
  • lower concentration in high heat
28
Q

adaptation that occur during acclimatization (heat)

A
  • ↑ blood volume and flow
  • better distribution of BF
  • earlier and more swear w/ better distributions
  • ↓ electrolyte loss-body will not use these
  • ↓ skin and core temp
  • ↓ use of muscle glycoge -would have gotten use to heat
29
Q

Gender differences (heat)

A

Women

  • begin swearing later
  • have more sweat glans that are wide spread better cooling
  • more evaporation through he respiratory system during exercise
  • overall thermoregulation equivalent to men
  • menstrual cycle variation
30
Q

age differences in heat ( old people)

A

Old people

  • diminished thirst, chronic dehydration
  • slower and lower sweat response
  • altered blood flow
  • minor changes in temp control or acclimation ( cant do)
31
Q

age differences in heat ( young people)

A

young people

  • less ability to control temp
  • lower sweating rate
  • high core temp
  • less ability to acclimate
  • decrease exercise intensity, duration
32
Q

Environmental factors for heat

A
  • Temperature– the more you sweat
  • humidity- we cant do our cooling effect becaz there is 100% water in the air
  • heat index– the chart page 321
  • wind (convective cooling)
  • clothing ad equipment
33
Q

Heat Injury (4 Heat stroke )

A
  • temp >105
  • sweating stops
  • skin hot and dry
  • aggressive treatment
    • ice packs, alcohol wipe, whole body ice immersion
34
Q

Heat Injury (1 cramping )

A

water/ electrolyte imbalance

35
Q

Heat Injury (2 heat syncope)

A

after exercise, blood pools, faint

36
Q

Heat Injury( 3 heat exhaustion)

A

Look at #4

37
Q

Heat injury

A

1 cramping
2 heat syncope
3 heat exhaustion
4 Heat stroke

38
Q

Preventing heat injury

A
  • proper training
  • avoid pre exercise
  • watch for thirst, fatigue, vision probs, dizziness
  • train at reasonable intensities
  • dont train when sick
  • schedule practice appropriately
  • cancel practice when heat index is high
  • begin fluids before exercise
  • take breaks for more water
  • 2-3% weight loss before exercise requires fluids
  • 4-6% weight loss requires decreased intensity
39
Q

humidity and heat transfer

A
  • heat of vaporatization - 580 cal/l
  • high humidity hinders evaporation
  • at 100% humidity, sweat doesnt evaporate and cool
  • Can look at the heat index to tell you how well your bodyis able to cool it sell
40
Q

personal / huan factors that influence the impact of heat stess

A
  • BMR
  • Thermic effect of food
  • physical ativity
  • shivering
41
Q

Anorexia (basic characteristics)

A
  • perfectionist, competitive, in control
  • 1-2% of teenage girls
  • OBSEESION with fat, body image
  • severely underweight
  • extreme restriction
  • secrecy and denial about eating
  • intense fear of fat
  • purgiing, lazatives, diuretic
  • delayed puberty
42
Q

Anorexia ( physical)

A
  • dehydration, anemia
  • protein deficient: tooth decay & loss, stress fractures, slow healing, dry scaly skin, bad hair and nails
  • CV: hypotension (low bF), arrhythmia,↑ LV mass
  • GI: ↓ gastric function, constipation, abdominal pain, disue atropy
  • ↓ RMR, Body temp, estrogen, immune system, serotonin
43
Q

Anorexia (warning signs)

A
  • preoccupation with weight
  • weight loss
  • ritualistic eating, eating alone
  • compulsive activity
  • disguise weight, baggy clothes
  • modd swings
  • helpless feeling around food
44
Q

Bulimina (basic characteristics )

A
  • 2% of all adults, 5% of college females
  • binge eating followed by purging
  • loss of control over eating
  • not always underweight
  • usually recognized abnormal behaivior
  • depression is common
  • bingeing happens 2/week for 3 months
45
Q

bulimina ( physical)

A

-similar to anorexia but not starvation
- GI problmes
ulceration
esophogitis
dental decay
heartburn
internal bleeding
electrolyte imbalances

46
Q

bulimina (warning signs)

A 
body weight changes
bathroom after eating
secret binge eatin
frequent criticism of body
oligomenorrhea
eating with depression
47
Q

Binge eating

A

regular, repetitive binging over extended time

  • 1-2% of population (40% men)
  • often occurs in overweight ad obese
  • 30% of peple in weight control programs
  • emotional eating
  • avoid intimacy, life problems
48
Q

Female athlete triad

A

-intense training and poor nutrition
-estrogen & bone density
- ↑ CA absorption, ↓ urinary excretion of CA, ↑CA retetin
TREATMENT
-↓ training level 10-20%
-↑ total calorie intake
-↑ body weight 2-5%
-consume adequate calcium -1200 mg/day
-psycholgical counseling, support

49
Q

Know the features of carb, fat , proteins

A

need to look up

50
Q

What are the four major factor the influence body temp.

A

1 Conduction- heat is transferred from the body by direct physical contact, when you sit on a cold seat
2 Convection- heat is transferred by movement of air or water over the body
3 Radiation-heat energy radiates from the body into the surrounding air.
4 Evaporation- heat is lost from the body when it is used to convert sweat to a vapor, know as the heat of vaporization

51
Q

What are the four major factor that influence body temp during rest

A

REST- body heat is transported from the core to the shell by conduction and convection.
-the blood is the main carrier of the heat
the heat escapes from the body by radiation and convection, with a smaller amount being carried away by the evaporation.

52
Q

What are the four major factor that influence body temp during exercies

A

EXERCISE- on a sunny day radiant energy from the sun could add heat to the body.
there would be more by evaporation!!

53
Q

how does excess weight/ fat affect thermoregulation

A

high amounts of body fat deter heat loss from the body.
– this is because it is hard for the heat to get out!!
also the fat also might be causing them to create heat as well

54
Q

two physological processes in the body that allow for evaporative cooling

A

moving blood from the muscle to the skin
then you are going to sweat
– bad things about them is the you are losing the bf to the muscle help cool and when you are sweating you are losing water and electrolights

Sports Nutrition (3 decks)

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