Nutrition Chapter 10

Front 1

benefits of regular physical activity

Back 1

more restful sleep, improved nutrition, improved body composition, increased immunity, stronger circulation, lower risks of heat disease, diabetes, less anxiety and depression, healthier self-image

Front 2

derivation of energy during rest

Back 2

more than half from fatty acid, most of the rest from glucose, some from amino acids

Front 3

derivation of energy during exercise

Back 3

glycogen is converted to glucose

Front 4

anaerobic exercise

Back 4

intense activity, difficult to catch breath, muscles rely on glucose, glycogen broken down quickly

Front 5

aerobic exercise

Back 5

moderate physical activity, steady, easy breathing, glucose and fatty acids are used

Front 6

sports drinks?

Back 6

if exercising for longer than 45 min, body benefits from intake of less than 8 percent glucose drink

Front 7

diet strategy for physical activity

Back 7

eat high-carb diet daily, intake some glucose during activity, and eat carb-rich foods after

Front 8

carbohydrate loading

Back 8

2-3 days before event-begin high-carb diet, taper off exercise
benefits athletes exercising for 90+ minutes, they sustain higher muscle glycogen levels

Front 9

fat intake for athletes

Back 9

20-30% of energy from fat, low fat diets inhibit performance
to burn fat lower intensity exercise for longer time

Front 10

protein intake for athletes

Back 10

eating protein after exercise stimulates muscle protein synthesis, increased protein intake not reccommended

Front 11

Are supplements necessary for active people?

Back 11

No, they can support their needs with nutrient dense foods...unless they are trying to "make" a weight and not eating enough.

Front 12

vitamin E benefits for athletes

Back 12

during high intensity exercise, more free radicals are produced, potential oxidative damage, vitamin E is an antioxidant that protects against this

Front 13

iron for athletes

Back 13

makes up the heme part of hemoglobin that is necessary for oxygen delivery, less aerobic work capacity, person tires easily without it

Front 14

How much should you drink for an activity?

Back 14

2 hr prior 2-3 C
15 min prior 1-2 C
every 15 min during 1/2-2 C
after 2 C for every pound lost

Front 15

How much fluid do endurance athletes lose per hour of activity?

Back 15

1.5 quarts

Front 16

What should you drink? Why?

Back 16

usually water because:
1.water is easily absorbed from digestive tract to tissues
2.water cools the body from the inside out

Front 17

recommendations for sports drinks

Back 17

help in endurance activities lasting 45 min or more..do two things:
1.supply fluids
2. supply glucose-should be less than 8percent glucose content

Front 18

What are the recommendations for good performance diets?

Back 18

high in carbs, moderate in saturated fats, adequate in protein, nutrient dense foods

Front 19

Pregame meal?

Back 19

light meal(300-800 cal) that is high in carbs, easily digested, contains fluids