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FN 124 > Physically Active Lec by Maam Luchi > Flashcards

Physically Active Lec by Maam Luchi Flashcards

(85 cards)

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1
Q

5 important aspects for athletes

TTRSD

A

Training
Treatment
Rest/Recovery
Supplementation
Diet/Nutrition

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2
Q

Limiting factors make it more difficult to achieve

A

optimal results

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3
Q

5 limiting factors

GNPPM

A

Genetic Make UP
Physical Activity Patterns
Physiology
Mindset
Nutrition

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4
Q

3 physiological limits

TGS

A

Thyroid hormone imbalance
Sex Hormone Imbalance
Gastorintestinal dysfunction

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5
Q

3 difficulties of physiological limits

WMA

A

-weight loss
-muscle gain
-athletic performance

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6
Q

Most important among the 5 limiting factors

A

Nutrition

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7
Q

5 definition of Good Nutrition

A

-balanced energy
-nutrient dense
-outcome based
-sustainable
-achieve health, body, and performance goals

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8
Q

T or F

Active ppl do not require additional nutrients beyond those obtained in a nutritionally well balanced diet

A

True

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9
Q

What physically fit eat (3)

A

-small diff in energy intake (low v high)
-high fiber & low cholesterol
-diets are close w/ recos

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10
Q

5 tools

A

-Dietary Ref Intake
-EAR
-RDA
-AI
-Tolerable upper intake level (UL)

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11
Q

My Pyramid provide food based on 3 factors

A

-age
-sex
-PA level

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12
Q

Caloric distribution range reco by My Pyramid

A

CHO: 45-65%
Fat: 20-35%
Protein: 10-35%

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13
Q

Breakfast reco to athletes (2)

A

-low sugar
-balanced CPF for satiety to maintain energy levels

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13
Q

Specific CPF reco by My Pyramid

A

60 % CHO
25% Protein
15% Fat

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14
Q

Snack reco to athletes

A

Low fat HIgh Carbs

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15
Q

Breakfast is vital to preserve (2)

A

muscle tissue and carb stores

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16
Q

Food Snacks reco to athletes (8)

A

-sports bar w/ little F & P
-hard boiled egg & crackers
-cereal & 1 cup LF milk
-yogurt w/ granola
-boiled saba
-corn on cob
-pancit/spag
-miswa soup

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17
Q

most obvious distinction in nutrient needs between active and inactive is

A

more total calories

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18
Q

daily intake does not exceed how may kcal for men and women

A

4k kcal for men
3k kcal for women

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19
Q

minimum total calories for males

A

current wt (lb) x 23

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20
Q

minimum total calories for females

A

current wt (lb) x 20

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21
Q

high caloric intakes of physically active men & women usually increase

A

protein, vitamins, & mineral intake above normal

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22
Q

percentage of calories from energy nutrients should remain in

A

normal ranges

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23
Q

no. 1 source of energy in muscles

A

carbs

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24
optimal fuel for exercise
cabrs
25
prolonged and intermittent, intense training depletes ________ resulting in _________ and _________
depletes carbs or glycogen stores resulting in poor performance & training
26
Carbs should provide atleast 55% of ______ and ideally _____ - _____% of it
total daily calorie (TDC) intake, ideally 60-70% of it
27
high fat diet provides how many % of calories from fat & protein
94% fat, 6% protein
28
mixed diet provides _____% calories from _____
55% calories from carbs
29
High carb diet provides _____% calories from carbs
83% calories from carbs
30
more intense or prolonged training requires more
carbs
31
carbohydrate needs for trainings: 1 hr 2 hrs 3 hrs 4+hrs
1 hr = 3 g/lb BW 2 hrs = 4.5 g/lb BW 3 hrs = 5 g/lb BW 4+ hrs = 6 g/lb BW
32
Carbs Needs Before Exercise pre exercise fructose absorbs more slowly but can cause
GI distress
33
Carbs Needs Before Exercise consuming rapidly absorbed high glycemic CHO w/in 1 hr before exercising results to
-accelerates glycogen depletion by causing insulin overshoot & rebound hypoglycemia
34
Carbs Needs Before Exercise consuming low glycemic CHO (<30 mins) allows
slow absorption
35
Carb needs DURING Exercise grams per hr
30-60
36
Carb needs DURING Exercise 5-10 oz of ____ every ______
5-8% CHO electrolyte drink or 2 gels/hr -> contributes to temp regulation
37
Carb needs AFTER Exercise how to speed up glycogen replenishment
consume 50-75 g moderate to high Glycemic INdex w/in 15 mins
38
Effect of low carb diets for athletes
-muscle glycogen depletion leading to decrease performance
39
glycogen depletion occurs after
~2 hrs of vigorous exercise
40
how does hypoglycemia occurs
glycogen depletes -> liver converts lactate and some amino acids into glucose
41
what does hitting the wall mean
carb stores in muscles get too low
42
bonking meaning
carb stores in liver get too low
43
4 bonking symptoms (FILL)
loss of coordination light headedness inability to concentrate feeling weak
44
Staleness meaning
intense training gradually deplete glycogen stores even w/ typical CHO intakes
45
2 high CHO diets effect
increase muscle mass and endurance time
46
normal amt of glycogen in muscle
5g glycogen /100g muscle
47
Muscle glycogen levels in Glycogen Loading
more than normal = 1.7 g glycogen/100 g muscle
48
2 major benefits of CARB loading
endurance capacity exercise <60 min requires normal carb intake
49
major DRAWBACK of Carb loading
each g glycogen stores 2.7g H2O, makes heavy fuel
50
Classic CARB Loading Stage 1: Day 1: Days 2-4
Stage 1: depletion Day 1: exhaustive exercise to deplete Days 2-4: low CHO intake
51
Classic CARB Loading Stage 3:
Stage 3: competition
51
Classic CARB Loading Stage 2: Day 5-7:
Stage 2: loading Day 5-7: high CHO intake
52
Modified Loading Days 1-3:
exercise @75% VO2 max 1.5 hrs 50% CHO
53
Modified Loading Days 4-6:
taper exercise duration 70% CHO
53
too much fat can cause
cramps
54
not enough fat can cause
fatigue more quickly
55
try to limit ______ before & during exercise
high fat foods
56
limit TDC intake
<30% fat
57
fat provides energy at
lower intensities
58
fat helps the body make
hormones
59
recommended TER for FAT
25% - 30%
60
why is it important to time fat intake outside competition
it delays gastric emptying
61
Healthy/Good fats
unsaturated (canola/olive) nuts & plants FAT Omega 3 FATS (fish walnuts, flax supplement)
62
body cant use more than 1g of
protein/lb BW
63
Unhealthy/BAD fats
hydrogenated and trans fat occasional fats (saturated animal fat)
64
note immediately available as an energy source for exercise
protein
65
protein is importance for (2)
recovery boost immune system
66
TDC intake of protein
15-20%
67
protein reco for strength/aerobic athletes
0.5-0.7 g/lb bw
68
fluid needs required daily not including exercise
BW (kg) x 0.67
69
what is rehydration
restoration of fluid balance after exercise or intense activities
70
types of rehydration fluids
sports drink + isotonic drinks water energy drink misc. (milk, coffee, etc)
71
drinking too much water which can be fatal
hyponatremia
72
how much to drink: -2 hrs prior to activity -15 mins prior -every 15 mins during -after
2-3 cups 1-2 cups 1/2 - 1 cup atleast 2 cups
73
how to calculate % dehydration
100 x (pre exercise kg - post exercise kg) / pre exercise kg
74
what is hyponatremia
dangerous case of sofium depletion overhydration -> dilute body fluids -> Na conc gets too low
75
pre work out meal goals maximize muscle & liver glycogen stores to
provide glucose for intestinal absorption during exercise & enhance hydration
76
window for refueling
first 30 mins post exercise
77
why is glycogen repletion faster during window after exefcise
-increase blood flow to muscle -glycogen producing enzymes are most active
78
Nutrition recovery goals of athletes
glycogen restoration fluid & electrolyte replacement muscle repair & adaptation
79
Nutrient Timing Resistance training Energy Phase
high GI CHO & rapidly digested PRO supplement
80
Nutrient Timing Resistance training Anabolic Phase
High CHO/PRO in liquid form 45min post exercise
81
Nutrient Timing Resistance training Growth Phase
high GI CHO & PRO intake
82

FN 124 (6 decks)

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