Chapter 6: Fundamentals of Exercise Physiology and Nutrition
There are two ways energy that can be obtained from.
1. Stored nutrients
2. Breakdown of food through the digestive system
What are the essential times for an athlete to be mindful of when it comes to nutrition?
Before, during, and after exercise
water makes up what percentage of our bodies?
50-70%
decreased energy and bone density / irregular menstruation is known as?
Female Athlete Triad
When an exercise lasts longer than 3 minutes what is the main energy system being used?
Aerobic metabolism
Typically how long does it take for muscle glycogen store to deplete when going around 65% to 80% VO2 maximum?
After 1 to 3 hours of continuous moderate-intensity exercise
What is a response to decreased core temperature?
Shivering
Blood Flow Increase
Peripheral blood vessel constrict
Caffeine Consumption for endurance Athletes
3-6 mg/kg 1 hour prior to exercise
What is the enzyme that breaks PC into creatine and Pi
Creatine kinase
How much time should you give yourself to digest, absorb, and replenish glycogen before competition?
3 to 4 hours
Who is at a higher risk of developing exercise-associated hyponatremia?
women
Strength sports rely heavily on?
Phosphagen system and anaerobic glycolysis
What is cardiac output?
Cardiac output is determined by the amount of blood pumped with each heartbeat (stroke volume) and the number of heartbeats per minute (heart rate)
After vigorous training
Euhydration
State of normal body water content
Protein needs for strength athletes
1.5 - 2 g/kg body weight per day
What does the SAID principle stand for?
Specific Adaptation to Imposed Demands
What are the benefits of ingesting proteins after exercise?
Protein immediately post-exercise helps in the repair and synthesis of muscle proteins
An abnormally low concentration of blood sodium is known as?
Hyponatremia
power athletes rely heavily on?
ALL systems