Lecture I Flashcards Preview

Nutrition and Physical Performance > Lecture I > Flashcards

Flashcards in Lecture I Deck (50):
1

Water comprises ----of a person' body weight

60-70%

2

Muscle tissue is how much water

70-75%

3

Amount of Na in perspiration

0.9 g/L

4

Muscle cramp is due to

Skeletal muscle overload and fatigue

Excessive sweat losses associated with a decreased level of electrolytes (specifically sodium )

5

This electrolyte is crucial to heart function

Potassium

6

What happens in skeletal muscle overload and fatigue

The part of the neuromuscular system that initiates contraction is increased while the part of the neuromuscular system that inhibits contraction is decreased

7

What part of neuromuscular system inhibits contraction

Golgi tendon organ

8

In skeletal muscle overload and fatigue you dont see a generalized muscle cramping

T

9

In dehydration you see a generalized muscle cramp

T

10

Human sweat contains how much sodium

40-50 mmol per liter
920-1150 mg/L

11

For liquids the principle determinant of rate of gastric emptying is

Volume and
Composition

12

Progressive dehydration in their study caused what to increase over time

Heart rate
Core temp
Perceived exertion rating

13

Progressive dehydration in their study caused what to decrease over time

Blood volume
Stroke volume
Cardiac output
Skin blood flow

14

Optimal fluid intake

1-1.5 ml of fluids for each kilocalorie that is expended

15

T/F

CHO exerts a mild influence on fluid retention following exercise -induced dehydration

T

16

The solutions contacting -----CHO and electrolytes was associated with the greatest fluid retention compared with the rest

12%

17

No significant differences in fluid retention between beverages contains ---- and ----- CHO and the placebos with electrolytes

3% and 6%

18

Why CHO dose could impact fluid retention

Raises both caloric content and osmolarity
Both characteristic can reduce the rate of gastric emptying and rate of fluid absorption

19

Insulin effect on Sodium

Increase urinary sodium reabsorption

20

Renin increases

Blood pressure

21

T/F
Greater CHO consumption more than 10-12% is nor beneficial

T

22

Soft drinks have how much sodium

0.5-0.7 g sodium/L

23

How much should an athlete drink after exercise

16-24 ounces
450-675 ml for every 0.5 kg lost during exercise

24

Fluid/ electrolyte requirements BEFORE exercise:

4 hours (or more) prior to exercise, 5-7ml/kg body weight water or sport beverage

25

Hyponatremia

Serum sodium < 130 mEq/L.

26

Pre-Exercise Meal

relatively low fat and fiber (gastric emptying/GI distress)
high CHO (maintain blood glucose/maximize glycogen stores)
moderate PRO

27

Post activity CHO

CHO within 30 minutes (1-1.5g/kg at 2 hour intervals for 6 hours)

28

T/F

CHO with high glycemic index more effective

T

29

Protein requirements for power athletes

1.4-1.7 g/kg/day

30

Protein requirements for endurance athletes

1.2-1.4 g/kg/ day

31

T/F

Protein is not a major source of energy in exercise

T

32

During exercise protein synthesis

Decreases

33

During exercise protein degradation

Increases

34

T/F.

Some loss of protein as enzymes leak out of cells

T

35

Normal protein losses during exercise

100 mg/day

36

How much protein in sweat loss

1 g protein /L sweat

37

GH affect on protein synthesis

Increases

38

Effect of testosterone on protein synthesis

Increases

39

Insulin ------AA uptake by muscles ------protein synthesis

Increase
Increase 7

40


what is hypoglycemia

BG <60mg/dl

41

Hyperglycemia

BG >240

42

Blood glucose control in mild exercise

CHO oxidation up to 2 hrs, then FFA

43

Blood glucose control:
In moderate exercise

50% CHO and 50% FFA

44

Blood glucose control:
In severe exercise

100% CHO

45

T/F
more aerobially fit → less CHO, more FFA utilized

T

46

Pre-exercise CHO supplement needed when

pre-exercise BG <100mg/dl
exercise duration > 40 minutes

47

blood glucose should be maintained between

70-150 mg/dl

48

What is general guidelines for CHO supplements

15-30g CHO/15-30 minutes exercise general guideline
--sports drinks or diluted juices OK
--additional insulin typically not needed

49

T/F

pre-exercise MIXED snack CHO/PRO/FAT better maintenance of glucose homeostasis during and after exercise

T

50

T/F

CHO loading requires care and caution
--But, can be beneficial if done properly
Post exercise

T