Nutrition
This macro-nutrient is favored for athletes as it requires less oxygen per calorie for metabolism
What is CHO.
1) By improving the capacity of the muscles and/or oxygen transport and utilization systems to do work
2) By removing or reducing inhibitory mechanisms to allow the use of previously untapped reserves
What are the two methods of ergogenic aid function
Increased basal metabolic rate, decreased peripheral circulation and increased body fatness
What are three effects of cold acclimatization?
The core or torso
What is the most effective method of conserving heat in cold weather?
1 g. of fat = _______ kcals
What is 9 kcals?
Mode, Frequency, Intensity, duration, training status and quality of protein
What are the six factors that affect protein metabolism?
Large, rapid increases in body weight and muscle mass and enlarged breasts in males
What are the side effects of steroid use?
Conduction, convection, radiation and evaporation
What are the 4 ways the body loses heat to the environment?
__________ is responsible for stimulating sweat glands to secrete and inhibits sympathetic centers to reduce the vasoconstrictor tone of arterioles and microcirculation in the skin when the body temperature is too high
What is the hypothalamus?
Designed to increase amount of glycogen stored within a muscle and thereby delay onset of fatigue during endurance activities.
What is carbohydrate loading before an endurance event?
If a diet is sound, ____________ may not be needed.
What are vitamins?
Diarrhea, abdominal cramps, irritability, paranoia, hallucinations, weight loss, HTN, Elevated HR
What are the side-effects of amphetamine use?
Heat is transferred by means of electromagnetic waves (ex. sun beams)
When a liquid changes to a gas, it requires large amounts of heat energy (ex. human leaving the pool)
What is evaporation?
55-65% of total caloric intake
What is the recommended percentage of carbohydrate for a healthy diet for athletes?
No more than 10% of total calories should come from ________.
What is saturated fat?
a nonprotenogenic (not involved in protein synthesis), nonessential amino acid produced in the liver
What is beta-alanine?
It is accomplished through physical contact between one substance and another (Ex. body loses heat through ______ when submerged in cold water)
What is heat exchange through conduction?
Education, clothing, hydration and fitness
What are ways to prevent heat-related illnesses?
2400-2600 for a male and 2000-2200 kcals for female
What is the caloric recommendation for age 19 - 30?
Male and female endurance athletes, adolescent athletes, Athletes who lose weight for competition and vegetarian athletes
Who are groups of athletes who may require iron supplementation?
Amphetamines, anabolic steroids, blood doping and growth hormone
What are the ergogenic aids banned by the IOC (international Olympic committee)
Shivering, stimulation of catecholamine release (increasing rate of cellular oxidation), and stimulation of the thyroid to increase metabolic rates.
What are the three ways the hypothalamus responds to low body temperature?
Avoid beverages containing caffeine or alcohol
What is the recommendation for proper hydration in athletes during practice or competition?
Elevated core bod temperature greater than 104 degrees Fahrenheit that occurs during athletic or recreational activities
What is exertional hyperthermia?