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30 Cards in this Set
- Front
- Back
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What food groups comprise the 5 colored bands of MyPyramid? How many servings from each are recommended each day?
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Grains-6ozs, Vegs-2.5 cups, Fruits-2 cups, Milk-3 cups, Meats & Beans-5.5 ozs
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What types of food enhance what types of sports/physical activities?
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Proteins-strength and power sports
Carbs-Aerobic sports High Fiber may be bad for aerobic athletes |
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What is the typical recommended intake of protein, carbs, and fat? How do these recommendation change among athletes of different sports?
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-Protein 0.36 g/pound (0.8 g/kg). Aerobic athletes is slightly over this and up to 1.4 g/kg. Anaerobic can go all the way up to 1.7 g/kg. Athlete recommendation is 1.5 - 2.0 g/kg
-Carbs 45-65% of total daily calories. Aerobic athletes may need up to 8-10 g/kg. Strength need 5-6 g/kg -Fats 20-35% of total daily calories. Aerobic athletes may be as high as 50%, but no athlete should go below 20% |
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How does an activity's MET level affect the caloric cost of exercise?
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MET is the resting oxygen uptake at 3.5 ml of O2 per kilogram of body weight. The higher the MET the more calories burned.
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What effect does the level of exercise intensity have on caloric expenditures?
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Higher intensity uses more calories. Duh!
Male / Female in k/cal per pound Light Activity 17 / 16 Mod Activity 19 / 17 Heavy Activity 23 / 20 |
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What is the numerical relationship between VO2 and Kcals/min?
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Since there is a direct relationship between the amounts of oxygen consumed and calories burned, this is a straightforward calculation. Calories (kcal) burned per minute equals the liters of oxygen consumed per minute multiplied by 5.
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What are the differences between HDL and LDL?
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High HDL protects against heart disease and can be increased via exercise and weight loss.
High LDL can cause heart disease. |
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What are the differences between cholesterol, triglycerides, and saturated fat?
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-Saturated fats contain no double bonds-bad fats.
-Cholesterol is a component of the cell membrane and production of bile salts and vitamin D, and cortisol -Triglycerides are the major lipids in foods and is referred to as fat |
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What types of food increase an athlete's risk for developing coronary artery disease?
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High carb food intake can have negative metabolic consequences of increasing triglycerides (fat) in some people which increases the chance of heart disease
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How does dehydration affect performance?
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It affects thermal regulation and inadequate water consumption affects cellular function. Rapid heart rate and prolong muscle soreness is also a result.
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What is the recommended water replenishment during and after exercise?
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1 pint of fluid 2 hours before, 6-8oz every 15 minutes during exercise, after exercise 1 pint of fluid for every pound of body weight lost.
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What are electrolytes and how does their loss from exercising affect the body?
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Electrolytes are lost in sweat and are sodium chloride (salt). If the salt intake is low, exercise can cause an athlete to experience heat cramps.
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How man kilocalories are found in each gram of protein, carbs, and fat?
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Protein 4, Carbs 4, Fats 9
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What foods are high/low in protein, carbs, and fats?
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See insert from inservice class:
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How can caloric balance be manipulated to encourage muscle gain (or loss)?
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-1800-2000 k/cal day is a good starting point to start a loss regiment
-3500 k/cal a week to lose 1 pound -2500 extra k/cal are required for each 1 pound increase in lean tissue |
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What is the recommended amount of body fat (scale weight) than an athlete should lose per week?
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1% of body mass a week; between 1.1-2.2 pounds a week with a deficit in calories of 500-1000 daily. Or 3500 k/cal a week.
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What modes of exercise encourage fat loss? Increases in lean body mass?
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Resistance training with caloric reduction is best suited for increases in lean body mass. Engage in a high-intensity resistance-training routine. Work all of the large muscle groups, including your quads, back, shoulders, legs, hamstrings, arms and chest. Supplement with aerobic activity.
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What foods should be consumed prior to an aerobic endurance event? A resistance training workout?
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Carb Loading is a method to help with aerobic event- 3 days of high carb diet the week of the event (about 600 g of carbs a day).
For other events it should foods they like, tolerate well, use to eating, and believe will help their performance |
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How can the timing of nutrient and fluid intake affect performance?
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If you eat to soon to the event nausea or dis-comfortableness can occur during the event. Also sluggishness and dehydration if timing is not done correctly.
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When is it appropriate for caloric intake to exceed an athlete's caloric expenditure?
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When the athlete is trying to gain muscle mass to improve performance or appearance depending on their sport.
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What dietary modifications will enhance muscle hypertrophy? Aerobic endurance?
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Muscle hypertrophy is recommended to eat larger portions of foods, eat more items at meals, eat more frequently, choose higher calorie foods.
Aerobic endurance- high-fat diets in the presence of adequate calorie intake is proven to increase performance. High carb diets also are positive with 8-10 g/kg of body weigh consumed. |
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What are the common signs and symptom of eating disorders? How are they different between bulimia and anorexia?
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Bulimia - consuming great amounts of food followed by a purging and more easily hidden than anorexia.
Anorexia - self imposed starvation See page 228 for signs |
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What is the difference between an eating disorder and disordered eating?
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Eating disorder is a psychological disorder, disordered eating is a physical condition that can be corrected by normalizing food or weigh intake.
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How can the strength and conditioning professional recognize that an athlete has an eating disorder?
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Lack of menstrual cycle, significant weight loss and refusal to gain weight, refusal to make recommended dietary changes, reports from the athlete conflict with what other observe, strong denial their is a problem or making excuses.
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How does body composition change in an athlete diagnosed with bulimia and/or anorexia?
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Anorexia may result in a underweight or very thin person
Bulimia is the gaining and losing extremes amount of weight |
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How does performance change with an athlete that has bulimia and/or anorexia?
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Performance may be improved temporarily with faster running times, longer distances, or higher jumping. Bulimia is much easier to conceal performance wise as exercise is a form of purging
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What nutritional situations are appropriate for the strength and conditioning professional to handle and which ones require a referral to another professional?
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Situations that involve mental illness, like eating disorders, are not to be handled by the CSCS. Situations involving how to lose weight, increase calories, etc, can be handled by the CSCS.
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What ergogenic aids are commonly used to improve strength? Aerobic endurance?
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Strength - B-Andrenergic, esteroids, , pro hormones, HGH
Aerobic - caeffeine, citrus aurantium, ephedrine |
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What negative physical responses occur following anabolic steroid use?
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See table 9.2 on page 187
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What are the risks associated with common ergogenic aids? What are the alternatives?
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Can impair cardio response, dehydration, heart issues, and numerous other physical issues
Alternatives can be amino acids, caffeine, B-Hydroxy, B-Methylubutyrate, sodium bicarbonate, creatine, |
