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Flashcards in Sports performance Deck (16):
1

Athlete should consume ____ mL/oz water 2-3 hours before athletic activity. Athlete should consume ____ mL/oz 10-20min before exercise.

500-600mL (17-20oz); 200-300mL (7-10oz)

2

Fluid replacement should approximate sweat and urine losses to at least maintain hydration at less than ___% body weight reduction.

2%

3

What does CHO replace? Recommended intake?

muscle glycogen, 6-10g/kg/bw

4

Recommended intake for protein?

1.2-1.7 g/kg/bw

5

Recommended fat intake? (in %)

20-35% total energy intake

6

How much fluid should athlete drink for every pound lost due to exercise?

16-24oz

7

What are the 3 energy systems and when are they used?

oxidative (aerobic activity); glycolytic (anaerobic); phosphagen (anaerobic, uses ATP + creatine phosphate)

8

Ideal makeup of sports drink? When does athlete drink it?

6-8% CHO (glucose); drink DURING exercise (for events lasting

9

What should athlete eat 3-4 hours before competition?

200-300g CHO

10

What should athlete eat after w/in 30 minutes of stopping exercise?

1-1.5 g/kg/W of CHO

11

What are vegetarian athletes, esp female, very susceptible to not getting enough of?

Iron

12

What is the goal of blood doping?

increase stamina; erythropoietin (EPO) controls production of RBC's

13

How many calories per gram for fat?

9 calories per gram

14

How many calories per gram for CHO?

4 calories

15

How many calories per gram for protein?

4 calories

16

What is wolf's law?

bone in a healthy person or animal will adapt to the loads under which it is placed