Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
52 Cards in this Set
- Front
- Back
|
What is Carbohydrate loading ? |
It is a technique used to enhance muscle glycogen prior to long-term aerobic endurance exercise. |
|
|
What is the common recommendation for eating be prior to the event? |
3 to 4 hours |
|
|
What factors does a diet for an athlete depend on? |
The ideal diet for an athlete depends on many factors: age, body size, sex, genetics, and environmental training conditions, as well as on duration, frequency, and intensity of training. |
|
|
What does the ideal diet for an athlete ? |
The best diet for an athlete is one that is individualized. |
|
|
When athletes approach the strength and conditioning professional with complex nutritional issues, who should he/she refer them to? |
it is important to refer them to the proper resources, such as the team physician, a sport nutritionist, or a registered dietitian familiar with sport. |
|
|
What two fundamental components of the diet must be present? |
(1) appropriate calorie level and (2) appropriate nutrient levels to prevent nutrient deficiency or toxicity. |
|
|
What are macronutrient ? |
Three important classes of macronutrients are protein, carbohydrates, and lipids (fats and related compounds). |
|
|
What is high-quality proteins ? |
high-quality proteins include proteins of animal origin (those in eggs, meat, fish, poultry, and dairy products). |
|
|
What is low-quality proteins? |
(grains, beans, vegetables, and gelatin) Plant proteins tend to be low in lysine (grains) or methionine and cysteine (beans). Of the plant proteins, soy is the highest in quality. |
|
|
What is negative calorie balance? |
which fewer calories are consumed than are expended.In this case, the protein cannot be used for the intended purpose of replacing the amino acid pool. Thus, an inverse relationship exists between caloric intake and protein requirement. When caloric intake goes down, protein requirement goes up. |
|
|
What is the common protein intake recommendation in %. |
10% to 15% |
|
|
What is Monosaccharides ? |
(glucose, fructose, and galactose) are single-sugar molecules. Glucose is the most common monosaccharide, the building block of many larger sugars. |
|
|
What is Disaccharides ? |
(sucrose, lactose, and maltose) are composed of two simple sugar units joined together. Sucrose (or table sugar), the most common disaccharide, is a combination of glucose and fructose. Its sweetness is derived from fructose. |
|
|
what is Polysaccharides? |
Polysaccharides, also known as complex carbohydrates, contain up to thousands of glucose units. Some of the most common polysaccharides of nutritional importance are starch, fiber, and glycogen. |
|
|
what is the glycemic index (GI) |
The GI classifies a food by how high and for how long it raises blood glucose. |
|
|
what are the Carbohydrate Requirements ? |
45% to 65% of total daily calories as carbohydrate |
|
|
What determines the recommendations for carbohydrate intake? |
the training program. Aerobic endurance athletes who train for long durations (90 minutes or more daily) should replenish glycogen levels by consuming maximal levels of carbohydrate, approximately 8 to 10 g/kg of body weight. This is equivalent to 600 to 750 g of carbohydrate |
|
|
what is a reasonable Carbohydrate intake for strength, sprint, and skill athletes? |
5 to 6 g/kg per day is reasonable |
|
|
What levels should LDL's be |
less than 100 |
|
|
What levels should total cholesterol be ? |
less than 200 |
|
|
what levels should HDL's be ? |
less than 40 |
|
|
When Should Athletes Decrease Dietary Fat? |
1. Need to increase carbohydrate intake to support training type. |
|
|
At rest and during low-intensity exercise, what energy system is being used ? |
high percentage of the energy produced is derived from fatty acid oxidation |
|
|
what is the total water intake for young men and women (ages 19 to 30 years) |
3.7 L and 2.7 L/day |
|
|
How is Sweat losses are tracked? |
It is tracked by decreases in body weight.Fluid loss equal to as little as 1% of total body weight can be associated with an elevation in core temperature during exercise. |
|
|
How do you Monitoring Hydration of athletes ? |
A systematic approach to ensuring adequate hydration is to record athletes' body weights immediately before and after a workout.Each pound (0.45 kg) lost during practice represents 1 pint (0.5 L) of fluid loss. This must be replaced before the next training session. |
|
|
What are the Signs of dehydration? |
dark yellow, strong-smelling urine; decreased frequency of urination; rapid resting heart rate; and prolonged muscle soreness |
|
|
What are the major electrolytes lost in sweat? |
sodium chloride, and, to a lesser extent, potassium. |
|
|
When should Fluid replacement occur? |
before, during, and after exercise.The ultimate goal is to start exercise in a hydrated state, avoid dehydration during exercise, and rehydrate before the next training session. |
|
|
How much fluid should you consume Before an Activity ? |
Consuming at least 1 pint (0.5 L) of fluid 2 hours before activity provides the fluid needed to achieve optimal hydration and allows enough time for urination of excess fluid |
|
|
When should an athlete start drinking ? |
Athletes should start drinking before sensing thirst and continue to drink at regular intervals. |
|
|
T/F Is chugging fluids ok? |
True. Larger volumes (e.g., 8 fluid ounces, or 237 ml) tend to empty from the stomach more rapidly than small volumes, so chugging is preferred over sipping as long as it does not cause stomach discomfort. |
|
|
What is an ideal fluid replacement. |
Cool water |
|
|
Fluid Replacement Guidelines Before a Training Session |
Encourage athletes to hydrate properly before prolonged exercise in a hot environment. Intake should be approximately 16 fluid ounces (0.5 L) of a cool beverage 2 hours before a workout. |
|
|
Fluid Replacement Guidelines During a Training Session? |
Provide cool beverages (about 50-70 °F, or 10-21 °C). Have fluids readily available, Athletes should drink fluid frequently—for example, 6 to 8 fluid ounces (177-237 ml) every 15 minutes. |
|
|
Fluid Replacement Guidelines After a Training Session? |
Athletes should replenish fluids with at least 1 pint (0.5 L) of fluid for every pound (0.45 kg) of body weight lost. The ideal fluid replacement beverage depends on the duration and intensity of exercise, environmental temperature, and the athlete. |
|
|
What is the recommend time for eating prior to the event? |
The most common recommendation is to eat 3 to 4 hours prior to the event to avoid becoming nauseated or uncomfortable during competition. |
|
|
What are the side effects of carbohydrate loading? |
increased water retention and weight gain. |
|
|
What is the formula for estimating Energy Requirements |
The formula is 23 x the body weight. |
|
|
How many kcal is required for a 1- to 2-pound (0.45 to 0.9 kg) weekly gain? |
350 to 700 kcal above daily requirements would supply the calories needed to support a 1- to 2-pound (0.45 to 0.9 kg) weekly gain in lean tissue as well as the energy requirements of the training. |
|
|
What is the maximal rate of fat loss per week? |
approximately 1% of body mass per week. This is an average of 1.1 to 2.2 pounds (0.5-1.0 kg) per week and represents a daily caloric deficit of approximately 500 to 1,000 kcal. |
|
|
What is the starting point for Caloric intake for fat loss? |
1,800 to 2,000 kcal/day |
|
|
When is it best to achieve wight loss? |
Weight loss is usually best achieved in the off-season or preseason. |
|
|
T/F Eating disorders are psychological disorders? |
True |
|
|
What is Anorexia nervosa |
Anorexia nervosa is self-imposed starvation in an effort to lose weight and achieve thinness. It is characterized by a severe fear of obesity, even when the person is emaciated, and distorted body image. |
|
|
What is Bulimia nervosa? |
Bulimia nervosa is characterized by recurrent consumption of food in amounts significantly greater than would customarily be consumed at one sitting, Purging follows this bingeing. |
|
|
What are the Warning Signs for Anorexia Nervosa? |
1. Commenting repeatedly about being or feeling fat. |
|
|
What are the Warning Signs for Bulimia? |
1.Eating secretively. 2.Disappearing repeatedly immediately after eating. 3.appearing nervous or agitated if something prevents the person from being alone shortly after eating.4. Losing or gaining extreme amounts of weight |
|
|
What are the Warning Signs for Both Disorders Bulimia & Anorexia Nervosa |
1.Complaining frequently of constipation or stomachaches |
|
|
T/F Is it the responsibility of the strength and conditioning professional to treat or diagnose an eating disorder. |
F. It is his or her ethical responsibility to assist the athlete in attaining diagnosis and treatment. |
|
|
What are some Common mistakes when someone suspected an eating problems? |
trying to help athletes by monitoring their food intake, having them weigh in frequently, giving them nutrition information, or telling them that they look fine. |
|
|
What is the preferred body composition assessment for obese individuals. |
Body mass index (BMI) Skinfold assessment becomes inaccurate because of the size of the skinfold and the lack of standardized formulas for obese adults. Body mass index is calculated as follows: weight (kilograms) / height (meters)2 or [weight (pounds) / height (inches)2] x 703 |
