Nd Chapter 10 Pt 2

Front 1

athletes competing in a lower weight class gives an athlete a

Back 1

mechanical advantage over a smaller stature opponent

Front 2

athletes can lose up to 22 pounds of body water in one day through what methods?

Back 2

-sauna
-exercising in a plastic sweat suit
-taking diuretic drugs

Front 3

taking diuretic drugs increase ______

Back 3

water loss from the kidneys

Front 4

-reduces endurance and performance (especially in hot weather)
-kidney malfunction and heat-related illness
-death is a possibility

Back 4

adverse effects of weight loss by dehydration

Front 5

7% or more of total body weight for male athletes and 12% or more for female athletes

Back 5

safe body fat set by NCAA and many states

Front 6

-to consume a diet that includes moderate to high amounts of carbohydrates
-to select a variety of foods in accordance with MyPyramid
-to include grain, starchy vegetables and fruits to provide carbohydrates to maintain liver
and muscle glycogen stores

Back 6

anyone who exercises vigorously (especially more than one hour per day) on a regular basis
needs these things

Front 7

carbohydrate intake should be at least

Back 7

5 grams per kg of body weight

Front 8

aerobic training and endurance athletes (over 60 minutes per day)
may require as much as

Back 8

7 grams per kg of body weight

Front 9

when exercise duration approaches several hours per day
carbohydrate recommendation increases up to

Back 9

10 grams/kg of body weight

Front 10

triathletes and marathoners should consider eating

Back 10

500 to 600 grams of carbohydrates
per day

Front 11

-prevents chronic fatigue
-loads muscle and liver cells with glycogen

Back 11

carbohydrate increase

Front 12

athletes should obtain at least ____% of their total energy needs from carbohydrate

Back 12

60%

Front 13

-pasta and rice
-potatoes and bread
-fruit and fruit juices
-many breakfast cereals
-sports drinks that are appropriate for carbohydrate loading

Back 13

high-carbohydrate food choices

Front 14

-reduces the risk of bloating
-reduces the risk of intestinal gases

Back 14

dietary fiber during the final day of training

Front 15

maximizes the amount of energy stored in the form of muscle glycogen

Back 15

carbohydrate loading

Front 16

-marathons and triathlons
-cross country skiing
-soccer and tournament play basketball

Back 16

some appropriate activities for carbohydrate loading

Front 17

-single basketball and football games
-weight lifting
-most track and field events; walking and hiking

Back 17

some inappropriate activities for carbohydrate loading

Front 18

-water is stored in muscles with extra glycogen (3 grams of water with each
gram of glycogen)
-muscle stiffness and heaviness
-increased water weight can detract from performance

Back 18

disadvantages of carbohydrate loading

Front 19

-diet containing up to __% of calories from fat is recommended for athletes
-monounsaturated sources (ex. canola oil) are emphasized
-saturated fat and trans fat intake should be limited

Back 19

35%;Fat Needs

Front 20

typical protein recommendations for athletes should range from

Back 20

1.0 to 1.6 grams of protein/kg of
body weight

Front 21

RDA of protein

Back 21

.8 grams per kilogram of body weight for non-athletes

Front 22

PCr and carbohydrate (not extra protein) primarily fuel the body during

Back 22

strength-training activities

Front 23

-increases calcium loss in the urine
-leads to increased urine production (possibly compromising body hydration)
-may increase the risk of kidney stones
-a decrease in carbohydrate intake (in a high protein diet) may lead to fatigue

Back 23

problems with excessive protein intake

Front 24

-gymnastics or other events where low body weight is crucial
-vegetarian athletes

Back 24

individuals that require balanced multivitamin and mineral supplement

Front 25

increased ____________ use may require antioxidant protection

Back 25

oxygen

Front 26

diet rich in antioxidants

Back 26

-fruits and vegetables
-whole grains and vegetable oils

Front 27

antioxidant systems in the body increase in activity as

Back 27

exercise training progresses

Front 28

iron is involved in oxygen transport, ____ blood cell production and energy production

Back 28

red

Front 29

athletes on special diets such as low-calorie and vegetarian diets may be low in

Back 29

iron

Front 30

distance runners should pay attention to iron intake because their intense workouts may
lead to

Back 30

GI bleeding

Front 31

exercise causes blood plasma volume to expand (results in blood dilution)

Back 31

sports anemia

Front 32

reduced bone density increases the risk of

Back 32

osteoporosis

Front 33

low calcium intakes increases the risk for _________ fractures

Back 33

bone

Front 34

average fluid needs for an adult are

Back 34

~9 cups/day for women and ~13 cups/day for men

Front 35

maintain body’s ability to regulate internal body temperature and keep cool

Back 35

fluid intake

Front 36

heat production in contracting muscle can rise _______ above that of resting muscle

Back 36

15 to 20 times

Front 37

an athlete should aim to replace the total amount of fluid lost during

Back 37

exercise

Front 38

based on differences in body mass, environmental conditions, level of training, event
duration and genetics

Back 38

fluid and electrolyte needs

Front 39

goal is a loss of no more than___ of body weight during exercise

Back 39

2%

Front 40

for every pound lost, ______ of water should be consumed during exercise or immediately after exercise

Back 40

2.5 to 3 cups

Front 41

after exercise, ___ cups of fluid should be consumed for every pound lost

Back 41

2.5 to 3

Front 42

improves athletic performance during endurance events or sports that require a high degree of alertness

Back 42

some studies show caffeine

Front 43

can lead to shakiness, nervousness, anxiety, nausea and insomnia

Back 43

excessive caffeine consumption

Front 44

diuretic effect of caffeine ____support optimal hydration

Back 44

does not

Front 45

loss of body fluid and then depletion of blood volume

Back 45

heat stress causes

Front 46

sweat loss during _____ exercise ranges from 3 to 8 cups per hour

Back 46

prolonged

Front 47

an increase in ___________ results in slower evaporation rates and sweating is ineffective

Back 47

humidity

Front 48

increased body temperature associated with dehydration is most evident when the amount of
water loss exceeds ___% of body weight

Back 48

2%

Front 49

-headache and dizziness
-profuse sweating, nausea and vomiting
-muscle weakness and visual problems
-flushing of the skin

Back 49

common symptoms of heat exhaustion

Front 50

treatment for heat exhaustion

Back 50

-take to a cool environment and remove excess clothing
-sponge body with tap water
-fluid replacement

Front 51

occur in individuals who have experienced large sweat losses from exercising several hours
in a hot climate and consumed large amounts of water without replacing _________ losses

Back 51

sodium

Front 52

heat cramps occur in ___________ muscle

Back 52

skeletal

Front 53

heat cramps consist of a contraction lasting ______ at a time

Back 53

1 to 3 minutes

Front 54

internal body temperature of 104oF or more

Back 54

heat stroke

Front 55

during a heat stroke __________ ceases and blood circulation is reduced

Back 55

sweating

Front 56

during a heat stroke skin is hot and _________

Back 56

dry

Front 57

-nausea and irritability
-confusion and poor coordination
-seizures and in severe cases, coma

Back 57

heat stroke symptoms

Front 58

treatment for heat stroke

Back 58

-administer ice packs or cold water to the skin
-seek medical help

Front 59

sports that require less than 60 minutes of exertion or when total weight loss is less than 5 – 6
pounds the primary concern is ____ replacement

Back 59

water

Front 60

for exercise that extends beyond 60 minutes ___________ (sodium) and carbohydrate
replacement becomes important (as well as water)

Back 60

electrolyte

Front 61

components of a sports drink

Back 61

water, carbohydrate, and electrolytes

Front 62

-include sodium, potassium and chloride
-enhance water and glucose absorption from the intestine
-stimulates thirst
-help maintain blood volume

Back 62

electrolytes in a sports drink

Front 63

-provide glucose
-aids in flavor, encouraging individuals to drink
-helps delay fatigue during endurance sports
-typically contains 6% to 8% sugar

Back 63

carbohydrates in a sports drink

Front 64

light meal supplying up to ____ kcal should be eaten ____before an endurance event

Back 64

1000; 2 to 4 hours

Front 65

prolonged exercise decreases _____ and low levels of blood glucose leads to physical and mental fatigue

Back 65

muscle glycogen stores; low levels of blood glucose

Front 66

consumption of ____ during activity is not likely to translate into better performance

Back 66

fat

Front 67

carbohydrate rich foods providing about _____ grams of carbohydrate/kg should be consumed within ___ hours after endurance exercise

Back 67

1 to 2; 2

Front 68

muscles are very ______________ sensitive

Back 68

insulin

Front 69

high-glycemic load carbohydrates contribute to _______

Back 69

glycogen synthesis

Front 70

-availability of adequate carbohydrate
-ingestion of carbohydrate as soon as possible after completion of exercise
-selection of high-glycemic load carbohydrates

Back 70

key factors for achieving the most rapid replenishment of muscle glycogen after exercise

Front 71

aid is a mechanical, nutritional, psychological, pharmacological or physiological
substance or treatment intended to directly improve exercise performance

Back 71

ergogenic

Front 72

-sufficient water and electrolytes
-lots of carbohydrates
-balanced and varied diet consistent with MyPyramid

Back 72

ergogenic aids

Front 73

-artichoke hearts and bee pollen
-freeze-dried liver flakes and seaweed
-dried adrenal glands from cattle and consumption of salt tablets

Back 73

ineffective substances

Front 74

-rationale is to increase PCr in muscles, increase ATP concentration
-may improve performance in weightlifting or sprinting
-little is known about the long-term use

Back 74

creatine

Front 75

-rationale is to counter lactic acid build-up
-may be effective in wrestling
-nausea and diarrhea may occur

Back 75

sodium bicarbonate

Front 76

-rationale is to increase the use of fatty acids for muscle fuel and promote
mental alertness
-may provide energy for some athletes

Back 76

caffeine

Front 77

-leucine, isoleucine and valine
-energy source if carbohydrates are depleted
-carbohydrate feeding may negate the need for BCAA supplements

Back 77

branched-chain amino acids (BCAA)

Front 78

anabolic steroids
growth hormone
blood doping
GHB

Back 78

dangerous or illegal substances/practices

Front 79

hormone involved in blood doping to increase RBC number

Back 79

erythropoietin