Training Flashcards
(27 cards)
1 pound of fat = to?
3500 kcal
To lose weight?
Decrease calories consumed, increased calories expended (exercise), increase muscle mass
Down sports depend on Leanness for performance and appearance (gymnastics)
.
Lose weight nutritionally
Balanced nutrient diet, low calories, low fat intake, increase physical activity
To gain muscle mass
Increase workouts, adequate energy and protein intake
Weight loss should be before and after season
.
Diet for athletes
55-65% carbs
10-15% protein
25-30% fat
Carbs
Broken down to glucose
Pre exercise meals
2-6hrs
Minimizes fatigue
High carbs low fat and fibre and moderate protein
During exercise meal
Rehydration
Liquid containing carbs to maintain blood glucose
Post exercise meal
Fluid replacement
High carbs immediately to restore glycogen
Dehydration
Using energy to release hear through water
Reflex dilation is skin
Blood cells in skin dilate and blood transfers heat to surface of skin
Sweating reflex
Sweat glands activated and fluid at the surface evaporates
Fluid replacement pre exercise
2-3 cups fluid may contain carbs
1 cup fluid 20 min prior
Fluid replacement during event
Sport drinks
1/2 cup fluid per 10 mins of exercise
Fluid replacement after event
Regain balance by 2 hours
Progressiveness in aerobic training program
Continually levels of exercise to create an overload
Regular aerobic training program
Frequency of mins 3x a week
Duration is aerobic training program
15-20 mins to see gains
Substantial portion of musculature
More than 50% of muscle mass most be utilized to overload cardio respiratory
Achieve VO2 mad in aerobic training
Can’t be improved more than 30% and trained individuals usually have gains of less than 5%
Increase efficiency to take in and utilize oxygen in aerobic training
Perform su maximal work at Lowe intensity for longer duration
Establish on aerobic base to facilitate anaerobic training
Faster recovery from anaerobic training so that longer onset of anaerobic threshold
