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47 Cards in this Set
- Front
- Back
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Energy Transformation in Strength Endurance Athlete
(3) |
Creatine Phosphate
Anaerobic Metabolism Aerobic Metabolism |
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Creatine Phosphate
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Rapid, direct, small ATP
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Anaerobic Metabolism
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Rapid, indirect, small ATP
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Aerobic Metabolism
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Slow, indirect, large ATP
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Enzyme Theory
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The more LP: the more easily fat cells store lipid, and the more likely the body will remain obese.
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Fat cell number Theory
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Fat cells increase in number during the growing years, tapering off in adulthood. fat cell number may increase more rapidly in obese children than in lean children, leading to a lifelong tendency toward obesity
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Set Point Theory
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The boy may choose a weight it wants to be and defend that weight by regulating behaviors and metabolic activities. Whenever weight is lost or gained, the set-point mechanism changes metabolic energy expenditure to restore the chosen body weight.
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Allocated time for Physical activity
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Do Seldom- down time
2-3 days/week- strength and flexibility activities 4-6 days/week- Engage in moderate or vigorous activities Every day- make active choices |
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Vitamins and Minerals that should be considered for supplements
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Vitamin E
Vitamin C Iron Calcium B complex |
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How much RDA should athletes consume?
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100 percent
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Ergogenic Acids, list 7
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Caffeine
Carnitine Chromium picolinate Creatine Conjugated linoleic acid (CLA) Sodium Bicarbonate Amino Acid supplements |
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Caffeine
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-Endurance vs. high intensity activities
-adverse effects -diuretic |
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carnitine
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nonessential nutrient
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Chromium picolinate
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-carbohydrate and lipid metabolism
-safety concerns |
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Creatine
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-hypothesized benefits
-confirmed effect weight gain |
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conjugated linoleic acid (CLA)
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not worth their price
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sodium bicarbonate
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unpleasant side effects
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Amino Acid Supplements
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-Maximum gains: essential amino acids in system prior to physical work
-best source: food, reasons against supplents |
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Pre Competition Meal
General Characteristics |
-High Carbohydrate
-High fluid -low fat -low fiber/gassy foods -high in electrolytes -300-600 kcal |
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Post Competition Meal
General Characteristics What is best time to do this |
-high in carbs
-high in electrolyte -high in fluid Consumption of post competition meal within 2 hours is desired for maximum glycogen repletion |
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Anorexia Nervosa
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Eating disorder characterized by a refusal to maintain a normal body weight; self starvation
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Bulimia
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Binge-purge syndrome
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Orthorexia
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Obsession/over attention to the "healthfulness" of food
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Physical characteristics of AN
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Rigid dieting causing dramatic weight loss
Distorted body image Rituals involving food Maintenance of rigid control in lifestyle Feeling of panic after small weight gain/intense fear of becoming fat Preoccupation with food Helplessness in the presence of food |
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Two types of AN
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Binge and Restrictive
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Restrictive Anorexia Nervosa
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Diets only
no binge purge behavior |
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Binge Anorexia Nervosa
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engaged in self induced vomiting/laxative abuse
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Nutritional Treatment for Anorexia Nervosa
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Positive reinforcement of healthful eating behaviors
“backwards” weighing Gradual increase in energy intake 6 frequent feedings/low fiber Fluids between meals |
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Physical Signs of Bulimia
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Dental decay
Swollen salivary glands Calluses on mid finger Irritation of the esophagus/ulcers Impaired immune response Stomach ulcers constipation |
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Nutritional Treatment for Bulimia
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Nutritional Counseling focuses on:
Portion control Isolating eating as the sole activity Fiber rich regimen Regularly timed meals and snacks to increase sensitivity to hunger sensations “Behavioral change comes first, then the thought processes” |
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Athletic Macronutrient Ranges
carbs, protein, fat |
Carbs 60- 65%
Protein 10-20 Fats 25-30 |
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Protein Needs for endurance athlete
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1.0 to 1.4 g/kg body weight
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Protein Needs for strength Athlete
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1.3 to 1.6 grams/kg body weight
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For endurance athletes what fluid is Best?
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ORS
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What is the point of carb loading
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To increase glycogen stores to sustain the athlete during performance
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Three components of Cardiovascular fitness?
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Endurance
Strength flexibility |
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Psychological benefits of activity?
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Stress reducer
Increased well being Reduced depression Improved body image |
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Drugs used to treat obesity?
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Orlistat
Sibutramine ephedra |
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Why do diets not work in the long run?
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See weight cycling
It’s a quick fix Suppresses metabolism Energy conservation |
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Healthy rate of weight loss, eliminate how many calories per day?
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500 kcals per day for 1 week = 1 lb lost
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What are the 4 components to healthy weight loss?
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Balanced diet
Physical activity Behavior modification Nutrition education |
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What is the difference between apple vs pear shape?
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Central obesity in apple
Increased risk for cardiovascular diseases |
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Waist circumference measurements for men and women?
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Men 40 inches
Women 35 inches |
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BMIS for overweight, obese, and morbid obese?
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Overweight 25-29.9
Obese 30-39.9 Morbid >40 |
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Nuture based theories?
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External cue theory
Food availability Physical inactivity Coping theory |
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Diseases associated with obesity?
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Diabetes
Heart disease Hyper tension Reproductive cancer Gall bladder disease Joint problems |
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3 methods to estimate body composition?
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Fat fold measurments
Bioelectrical impedence Dual energy xray Hydrostatic weight |
