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17 Cards in this Set
- Front
- Back
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Two factors which contribute to decline in aerobic performance:
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Glycogen depletion and dehydration
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What causes glycogen depletion?
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heavy work, inadequate carbs, and low-calorie diet
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VO2 max definition
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maximum amount of oxygen hat an individual can take up at maximum intensity
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Fuels used during anaerobic exercise
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atp, phosphocreatine system, lactic acid system
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Carbohydrate level in diet should be...
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60-70% of total calories
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When and why do you eat High glycemic index foods?
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Load glycogen stores and eat after exercise
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When and why eat low glycemic index foods?
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eat 2-3 hours prior to exercise as blunts insulin response
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Important reminders of patients considering protein supplements...
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Timing is important - take protein and carbs throughout day, need resistance training to increase muscle mass-not more protein, take protein after training and at night is especially good to build recovery
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Vitamin rapidly depleted with alcohol...
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thiamine
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Max. fluid loss during exercise should not exceed...
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3% of the body weight.
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How many cups of h2o for every pounds lost in exercise?
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16 oz. or 2 cups
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There is no adaptation to...
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dehydration.
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Adaptations to heat acclimation include...
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exapnsion of plasma volume, maintinence of PV during exercise, increase capacity to produce sweat, increased cooling
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Physical signs of dehydration
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muscle cramps, postural hypotension, tachycardia, decreased urine output
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General side effects of steroids
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decreased strength and elastic compliance of tissue, disturbed normal bone growth, cardiovascular issues such as LDL, cholesterol, decreased HDL, hypertensions, MI and CV
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Side effects for males using steroid
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infertility, oligospermia, descreased testicular size, gynecomastia, and prostate cancer
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Side effects for Females Using Steroids
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descrease LH, FSH, estrogens, and progesterone, virilization, mle pattern alopecia
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