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Nut: Fitness
Fitness in Athletes
| Question | Answer |
|---|---|
| benefits of fitness | enhanced heart function, improved balance, better sleep habits |
| characteristics of good fitness program | mode, duration, frequency, intensity, progression, consistency, variety |
| Aerobic exercise is | using large muscle groups |
| Minimum amount of exercise a day | 30 minutes |
| frequency should be | 3-5 days |
| energy sources for muscles | ATP, Phosphocreatine, Carbs, Fats, Proteins |
| ATP lasts | 2-4 seconds |
| Phosphocreatine lasts | 10 seconds |
| Anaerobic pathways last | 30 secs - 2 mins |
| Aerobic pathways last | 2 - 30 mins |
| Muscle Glycogen lasts | < 30 minutes |
| Blood Glucose lasts | > 30 minutes |
| Fat is the | main source of fuel for prolonged, low intensity exercise |
| Define low intensity | 30-50% max vo2 |
| Define moderate intensity | 50-65% max vo2 |
| Define high intensity | 70-80% max vo2 |
| Define very high intensity | 85-150% max vo2 |
| Type 1 are | oxidative and red slow twitch fibers |
| Type 2 A are | oxidative/glycolytic and white fast twitch fibers |
| Type 2 B are | glycolytic and white fast twitch fibers |
| Type 1 is used for ___ exercise and type 2 is used for ____ exercise | 1= endurance 2= sprints |
| Define hypertrophy | muscles enlarge after being made to work repeatedly |
| Energy needs depend on | body size, body comp, type of training/competition |
| What macronutrient can be reduced in athletes without affecting performance | fats |
| Carb needs for non athletes | 5-7g/kg |
| Carb needs for athletes | 7-9g/kg |
| ___% of energy comes from carbs | 55-65% |
| ___% energy comes from fats for athletes | 15-25% |
| Protein needs for athletes | 1.2-1.7g/kg |
| Vitamins/Minerals needed | Iron and calcium |
| 24 hours before exercise drink | Freely |
| 2 hours before exercise drink | 2-3 cups |
| 10 minutes before exercise drink | 1-1.5 cups |
| During exercise drink | 1-1.5 cups every 10 minutes |
| After exercise drink | 3 cups of fluid for each pound lost |
| Pre-exercise meal | high carb, non greasy |
| During exercise meal | carbs/sports drinks |
| After exercise meal | carbs and proteins 30 minutes after exercise |
| Define ergogenic affects | nutritional, psychological, mechanical, physiological, pharmaceutical substances aimed to improve performance |
| Permissible ergogenic substances | vitamins, energy bars, sports drinks, meal replacement drinks |
| Non permissible ergogenic substances | amino acids, creatine, glycerol, protein powders |
Created by:
cruseb1
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