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Sports Nutrition-CM
Clinical Medicine II
| Question | Answer |
|---|---|
| Working lg muscle groupds for an extended period of time | aerobic exercise: O2 used for ATP |
| Higher intesnsity, short bursts of intense activity | anaerobic exercise: requires ATP at high rate |
| Three types of fuel used during aerobic exercise | muscle glycogen, stored TG’s, Protein (muscles) |
| Method of energy in athletes with inadequate caloric intake | protein breakdown |
| Number one limiting factor in aerobic performance | glycogen depletion |
| What causes glycogen depletion | failure to consume enough calories, can’t maintain wt during training |
| What fuels anaerobic exercise | ATP, Phosophocreatine sxs, lactic acid system |
| Is glucose used faster in ox phos or anaerobic glycolosis? | 18X faster in Anaerobic |
| What factors contribute to muscle fatigue and exhaustion | lactic acid build up, lack of glucose, decondonditing |
| Maximus amount of ox an individual can take up at max intensity | VO2 max |
| Does your VO2 change? | no the %VO2 max of OBL (onset of Blood Lactate) |
| What fuel is used a lot during a brisk walk? | fat |
| Oxidative fibers high in myoglobin with slow contraction speed, high TG storage, Good energy supply | Type 1: slow twitch |
| Oxidative muscle fibers fast contraction speed, glycolytic, mod. Energy | Type IIA, Fast Twitch |
| Glycolytic white fibers, low oxidative capacity, fast contraction speed | Type II B |
| Best diet for high performance athletes | High CHO 60-70%, 700g, |
| Example of Carbo loading | slowly decrease exercise for previous 6 days, increase CHO intake up to the day before |
| What does excess carbs convert into if not needed | to fat and stored, fat never returns to glucose |
| What type of athletes need ^protein, 2-3x RDA | endurance and strength-resistance training |
| In order to maintain adequate protein nutrition, what do we need with it? | Calorie and CHO intake, prevents endogenous protein as an energy source |
| What can replace protein supplements? | skim milk and lean meats |
| What can too much protin and AA’s do to the body | Increase kidney workload, (^ammonia leves, dehydration), AA imbalances, high [osmolar]: cramping/diarrhea |
| How should a diet be arranged for a resistance training/endurance athlete | CHO throughout day to prevent protein breakdown, protein throughout the day:excess->used as energy, stored as fat, CHO prior to resistance, protein after |
| Can muscle mass be gained through protein intake alone? | no need resistance training |
| Fxns of Antioxidants | decreases oxidative stress, vit. A (beta-carotene) C, E |
| Large doses (10x RDA) can lead to toxicity | B6 (pyridoxine) |
| These are important in energy transfer and ATP production | B vitamins (remember thiamine depletion w/ alcohol) |
| Why is iron often thought needed to be replenished | it helps with myoglobin synthesis but can cause toxicity in males |
| If you are thirsty, are you dehydrated? | yes, but you can be dehydrated and not thirsty |
| Recommended fluid replacement for exercise | before: 16-20oz 2hr, 16oz prior, 2cups for every lb lost |
| Acute dehydration | >1% loss in body wt, lg ECF including Na+ and H20 |
| % body wt loss in acute dehydration that is life-threatening | 6% loss of body wt |
| Classifications Chronic dehydration | >1% of body wt, loss of both ECF and ICF, can see losses up to 10% body wt |
| Signs and sxs of Dehydration | ^electrolyte concentration, muscle cramps, postural hypotension, tachycardia, decreased urine output |
| Cause of heat cramps | drop in serum Na+ and Cl-, replacing only water |
| Tonic contractions of voluntary muscles including abdomen | heat cramps |
| Tx/prevention of heat cramps | .1% oral saline (sports drinks) |
| Causes of heat exhaustion | Na+ depletion, impaired acclimation, plain H2O replacement, dehydration |
| Signs and sxs of Heat exhaustion | profuse sweating, HA, N/V, Dizziness, Visual disturbances, extreme fatigue, weak/rapid pulse |
| Tx heat exhaustion | stop exercise, remove clothing, move to cool place, cool sponge, oral fluid replacement, correct electrolyte imbalances |
| Severe signs of heat exhaustion | hypotension, hyperventilation, tachy, dec. urine, DECREASED sweating |
| Tx severe heat exhaustion | Emergency, 1/5nl saline IV plus 5%dex |
| Sxs of heat stroke | HA, hot/cold flashes, weakness, lack of sweat, hot/dry skin, deafness, hallucinations, nervousness, unsteady walking, core temp 107 |
| 3rd leading COD in athletes | Heat stroke |
| Tx Heat stroke | IV fluid replenishment, electrolyte replenishment, cool them, |
| Actions of anabolic steroids | ^rate of gain of lean body mass, ^muscle size, ^strength, ^Androgenic (masculinity) |
| SE’s of Anabolic steroids | MS: dec. strength and elastic compliance of tissue, premature cessation to linear growth, (closure of epiphysis), CV, Hepato dysf, Dec. immune, Severe acne |
| Male and Female gender SE’s of anabolic steroids | M: infertility, oligospermia, dec. testi size, gynecomastic, prostate cancer, F: dec. LH, FSH, Estro, proges, virilization, male pattern alopecia |
| What are psych effects of steroids | mood swings, irritability, violence, depression, other substance abuse |
| What is DHEA/S? Clinical significance? | precursor to testosterone: no clinical significance |
| What is Androstenedione “Andro?” Clinical significance? | intermediate bw DHEA and testosterone, banned, bcuz does increase testosterone: train harder build muscle |
| What is stacking? | combining steroids with other precursors and hormones |
| Other supplements available | Growth hormones, B2Agonists |
| What are examples ergogenic aids | Outside supplements to ^performance: creatine, caffeine, blood doping mechanisims |
| How much does creatine actually help? | ^ phosphocreatine in muscles, may help with <30s boost limited data doesn’t hurt: high amounts: renal effects |
Created by:
becker15
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