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23 Cards in this Set
- Front
- Back
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Describe the three models of body composition?
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Chemical model- divides the body into fat, protein, water, minerals
Anatomical model- organs, bones, adipose tissue, etc Two-component model- fat-free mass vs. fat |
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Discuss the pros and cons of BMI
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easy to assess
but doesnt account for body comp |
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Discuss the pros and cons of densitrometry?
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measuring body density with underwater weighing or air displacement
most accurate but fat densities vary by individual |
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Discuss the pros and cons of air plethysmography?
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BOD POD
pretty accurate claustraphobia |
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Discuss the pros and cons of skinfold?
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if quadratic equations are used, its pretty accurate
if linear equations are used, it overestimates fat for skinny people and vice versa |
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Discuss the pros and cons of bioelectrical impedence
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4 electrode attache dto the body send a current through and the resistance. translates to estimation of percent body fat.
not incredibly accurate with athletes |
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Discuss the pros and cons of DEXA
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can estimate done density. person just lies on a table, they don't need a pod or tub
con- expensive |
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What are the risks associated with severe wieght loss?
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dehydration
chronic fatigue eating disorders menstrual dysfunction bone mineral disorders |
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What are appropriate weight standards for athletes?
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based on body comp, expressed as a range, account for individual differences
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what are the recommended values for % body fat for males and females?
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females- 17-25%
males- 10-18% |
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Describe CARBOHYDRATES (define, adequate amounts for athletes, and affects on performance)
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must be broken down into monosaccharides for the body to use it
major energy source for intense exercise Endurance performance can be enhanced by carb loading OR consuming carbs 5 min before and at intervals during prolonged exercise. Consumption of CHOs within 2 hours after exercise helps repair damage and replenish glycogen stores. |
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Define FAT, adequate amounts for athletes, and affects on performance
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Fat- triglycerides. provides 70% of energy at rest. Only FFAs can be used directly as energy. most concentrated energy source. should not exceed 35% of calories consumed.
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define PROTEIN, adequate amounts for athletes, and affects on performance
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Amino acids.
Used for growth and repair of tissues. Athletes should consume 1.2-1.7 g/kg body weight per day. |
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define VITAMINS, adequate amounts for athletes, and affects on performance
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Essential for energy release, tissue building, metabolic regulation
Vit A (bone development) Vit D (absorption of Ca and neuromuscular function) Vit K (electron transport chain) All are important for athletes |
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define MINERALS, adequate amounts for athletes, and affects on performance
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Needed for conversion of pyruvic acid to acetyl coenzyme A
and for production of red blood cells |
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What s the Glycemic Index (GI)?
Glycemic load? |
The glycemic index is an increase in blood glucose and insulin as a response to a normal food intake
Glycemic load is a measure of how much carbs are in a food relative to based on GI and portion size |
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How does dehydration affect performance?
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It cause elevated HR and body temp
Decreased fluid in blood=decreased BP= decreased blood flow to active muscles= :( |
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What is electrolyte loss and how does it affect performance?
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When electrolytes are lost from sweating, the remaining ions are distributed among the rest of the body tissue. Potassium (K) disturbances may cause fatigue by messing with the membrane potentials of neurons and muscle fibers
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What are the benefits of sport drinks?
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They contain glucose, which promotes sodiuma nd water absorption
Influences gastric emptying, so should not exceed 6-8% carb content Sodium increases thirst, making you want to drink more |
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What is hyponatremia?
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When you over-replenish fluids and have serum Na+ levels over 135-145 mmol/L
Early sysmptoms- bloating, nausea, headache Later symptoms- confusion, seizures, death |
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What is recommended for a pre-compeition meal?
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200-500 kcal
Low fat, high carb cereal, toast, OJ, milk |
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What is the Astrand Glycogen loading method?
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7 days before event, do an exhaustive workout, stop eating carbs to increase glycogen synsthase enzyme activity
3 days prior, eat tons of carbs Has been shown to double normal glycogen muscle stores |
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What is Sherman's Glycogen loading?
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7 days befor ethe event, reduce activity and eat a normal healthy diet of 55% carbs
3 days before, reduce to only warm ups and eat a carb-rich diet |
