Chapter 10 Nutrition
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- Name 4 guidelines for Americans regarding exercise.
- -Engage in regular physical activity. -Engage in at least 30 minutes of moderate intensity activity most days of week. -For most people, greater health benefits can be obtained by engaging in activity for longer and more intense. -Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises for muscle strength and endurance.
- Name benefits of following guidelines for exercise.
- -More restful sleep, Improved nutritional health, body composition, bone density, resisitance to colds, lower risks of cancer, CVD, and Type 2 diabetes and anxiety and depression, stronger circulation and lung function, Reduced risk of gallbladder disease, Stronger self-image, Longer life and quality in later years.
- Explain how at to what the body adjusts its fuel mix to respond to physical activity, various levels and duration.
- At Rest: body derives more than half its energy from fatty acids, the rest from glucose and amino acids. During physical activity: body uses stored glucose and muscle glycogen. Early minutes: muscle glycogen provides energy. Later: messenger molecules, including epinephrine, flow into bloodstream to signal liver and fat cells to liberate their stored energy nutrients, primarily glucose and fatty acids.
- What are the recommended intakes for carbs, fat, and protein?
- Carbs: 45-65% 130 g/day Fats: 20-35% Proteins: 0.8 g/kg/day...Women:44 men: 56
- Describe the Process of carb loading.
- 6 days before event: Moderate training for 90 mins. Eat 5 g/kg/day 4/5 days: Moderate training for 40 mins. Eat 5 g/kg/day. 2/3 days: Moderate for 20 mins. 10 g/kg/day 1 day before: Rest. Eat 10 g/kg/day
- Name 2 benefits of carb loading.
- -Enable muscles to store large amnts of glycogen to extend endurance. -Can nearly double muscle glycogen concentration.
- What 2 vitamins are of concern when it comes to supplements for athletes?
- Vit. E and Iron
- Why do so many athletes take Vit E Supps. Should they?
- During long physical activity muscles consumption of oxygen increases tenfold or more-producing damaging free radicals in body. -Vit E. protects cell membranes -Although it helps with oxidative damage, it may do as much damage in toxicities.
- Why do some athletes need iron.
- Many females need it. -Due to low intakes or iron, high iron losses through menstruation and high demands of muscles for iron containing molecules. -Iron helps deliver muscle's oxygen. -They do not need supplements unless they are underweight or not getting enough food.
- What are fluid needs for an athlete before and after exercise.
- They can lose 1.5 quarts of fluid each hour of activity. -2 hr. before: 2-3 cups 15 min before: 1-2 cups Every 15: 1/2-2 cups After activity: 2 cups for every pound of weight lost.
- Why are sports drinks preferable for athletes.
- Sports drinks provide 7% gluocse, also sodium and electrolytes. -Electrolytes: Sodium, Potassium, and chloride lost in sweat. NO SALT TABLETS: increase dehydration and potassium loses.
- Describe a pre-game meal?
- Guidelines: -Easy to digest -Hi carbs: breads, potatoes, pastas, fruit juices. -Low in fat, protein, fiber -3-4 hours before event
- How does the body derive energy from fat?
- Early in activity muscles draw on fatty acids from 2 sources -From fats stored in working muscles and fat deposits. -Areas with the most fat to spare-give to blood. At the start of activity blood fatty acid concentration falls. A few minutes in epinephrine signals fat cells to break apart stored triglycerides and to liberate fatty acids in the blood. After 20 mins of activity, blood fatty-acid concentration rises above normal resting concentration Only after 20 mins do fat cells shrink in size.
- How does the body derive energy from Carbohydrates.
- Anaerobic Use: -intense activity: uses glycogen quickly. -Muscles then rely on glucose, which (unlike fat) can be partially broken down by anaerobic meta. -So through anaerobic met glucose provides quick energy to muscles while taking glycogen. Aerobic Use -Moderate physical activity uses glycogen slowly. -During aerobic metabolism muscles get energy from glucose and fatty acids. By depending partly on fatty acids, moderate aerobic activity conserves glycogen. LACTATION: -Anaerobic breakdown of glucose produces lactate. -Muscles release lactate formed during exercise into blood and it travels to liver. -The liver converts lactate back to glucose
- Describe body's use of energy during exercise.
- Moderate intensity: -Glucose and FA -Aerobic Metabolism High intensity: -Lactate produced -Anaerobic metabolism.