Term
| Basal Caloric Requirement |
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Definition
| 11 cal per LB per day/ 1 kcal per KG of body weight per hour |
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Term
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Definition
55-60% should be carb
Less Than 30 fat
10-15 protein |
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Term
| Supra maximal(Greater than 23 cal) |
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Definition
Primary fuel is creatine phosphate
10-15 seconds sustained |
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Term
| Intensity duration of exercise |
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Definition
| Higher the intensity, the greater the percentage of carb use |
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Term
| Exercise at submaximal (Fixed) |
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Definition
The longer you exercise the greater the percent fat contribution
Large part due to to the effects of GH |
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Term
Fuel Sources
Blood and Muscle |
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Definition
| Moderately to high intensity- Principle fuel source is muscle glycogen |
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Term
| How does endurance training affect fuel utilization |
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Definition
| When we engage in endurance training at a given sub max will increase the percentage of fat use. |
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Term
| Daily protein requirement of average person |
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Definition
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Term
| Daily protein requirement of endurance athlete |
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Definition
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Term
| Daily protein requirement of muscular athlete |
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Definition
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Term
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Definition
High carb diet in the days immediately prior to the event
Function is to increase liver and muscle glycogen stores |
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Term
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Definition
| No vitamin supplement has been shown to enhance performance of a well fed athlete |
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Term
| Ingestion of carb during the event |
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Definition
o Keep blood glucose levels elevated which can help nervous system
o More fuel for muscle to use |
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Term
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Definition
o Limit Calories
o Avoid foods that are high in protein and fat
o 30 min – 1 hour window- No carbs |
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Term
| • Direct relationship between how much oxygen we consume and the intensity of exercise |
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Definition
| o For every liter of oxygen consumed, there is an approximate energy expenditure of about 5 cal |
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Term
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Definition
Lag in oxygen uptake at the beginning of exercise
o Trained individuals have a lower oxygen deficit for a given mount of work Because of a better developed aerobic bioenergetics pathway |
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Term
| Calculate Caloric Expenditure |
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Definition
| Multiply Liters of oxygen consumed by 5 kcal. |
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Term
| • Respiratory Quotient Value between 0.7-1.0 |
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Definition
♣ Dividing volume of carb produced by the volume of oxygen consumed
♣ 0.7-0.8= High in fat utilization
♣ 0.9-1.0= High in Carb utilization |
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Term
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Definition
| o It is assumed that extra amount of carbs are being exhaled as part of a buffering process |
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Term
| • Factors that contribute to the EPOC? Why do we have EPOC? |
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Definition
| o Defined as the amount of excess oxygen consumed above ones resting level of oxygen consumption. During recovery, that implies to your return to your normal resting oxygen consumption, thus if an individual consumes 20 liters of oxygen in the first 10 mins of recovery form exercise and his or her resting oxygen uptake is .25 liters per min or 2.5 liters of oxygen consumed for the 10 min period, then his or her epoc is 7.5 liters. During moderate intensity steady state exercise, the bulk of the epoc is due to the restoration of creatine phosphate stores, the reestablishing of blood and muscle oxygen stores, and some oxidation of lactate. During HIIT, the bulk of the EPOC is associated with elevated tissue metabolism including elevated body temp, select hormone levels, kory cycle, oxidation of lactic acid, as well as tissue repair. |
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Term
| • What type of diet would increase the rate of amino acid utilization during exercise? (Not a high protein diet) |
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Definition
| Carb restricted, Low carb???? |
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Term
| • What are the optimal body fat ranges for males and females? |
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Definition
10-15% for males
15-25% for females |
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Term
| • What is the criteria percent body fat for obesity for men and women |
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Definition
25% for male
32% for female |
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Term
| • What is the body fat criteria for men and women on the BMI scale |
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Definition
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Term
| • What Waist to hip ratio is considered a risk factor for coronary artery disease in men and in women |
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Definition
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Term
| • Why do we measure the waist size and the waist to hip ratio in the pre exercise screening. |
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Definition
| Where we deposit body fat has health related significance. |
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Term
| • In hydrostatic or underwater (we????) the density of the body is compared to the density of what? |
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Definition
| weight of equal volume of water |
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Term
| • What is the measurement error for skin fold thickness? |
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Definition
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Term
| • In exercise phys, what is the criterion measure, or gold standard, for the assessment of body composition? |
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Definition
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Term
| • What is the type of obesity that is characterized by a high percentage or high number of fat cells? |
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Definition
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Term
| • During the first 3 weeks of a weight loss program, what accounts for most of the weight loss |
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Definition
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Term
• Comparing diet, exercise, and a combination of both.
o How does exercise affect our appetite
o What is the thermic effect of protein?
♣ How does this compare to carbs and fats? |
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Definition
1. Exercising following a meal increases the energy expenditure for that exercise bout. On the other hand, heavy exercise has an immediate appetite suppressing effect which could cause us to eat less. .
Because the thermic effect of protein metabolism exceeds that of fats and carbohydrates, a restriction of protein can decrease the normal caloric expenditure associated with digestion |
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Term
| • How a cold environment affects our metabolic rate |
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Definition
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Term
| • How much does a caloric deficit is required for a 1 lb loss of adipose tissue? |
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Definition
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Term
| • How does exercise help regulate caloric intake? |
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Definition
| Intense exercise may temporarily cause a slight reduction in caloric intake. |
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Term
| • Why is resistance training included in a weight loss program? |
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Definition
| 5. The resting metabolic rate increases when one attempts to lose weight through exercise. |
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Term
| • Concept of spot reduction |
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Definition
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Term
| o Know what are the effects of high or low heat, why can it kill you? |
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Definition
| Excessive elevation of core temperature can result in permanent brain damage or death. Similarly, excessive decreases in core temperature can result in deadly cardiac arrhythmias or respiratory failure |
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Term
| • 1 of 4 mechanisms for heat loss |
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Definition
Radiation involves the transfer of “heat energy” from one object to another through electromagnetic waves.
Conduction involves the direct transfer of heat (i.e. energy) from a warmer object to a cooler object.
Convection is the process by which heat is transferred from the surface of the body to circulating air or fluids around it.
With evaporation, the body loses heat by the vaporization of a liquid (e.g. sweat) that is on its surface. |
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Term
| • What are the 2 simple physiological mechanisms to dissipate heat? |
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Definition
the regulation of blood flow to the skin
the control of sweat secretion. |
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Term
| • When exercising in a cool environment, what is the principle mechanism for heat loss. |
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Definition
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Term
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Definition
♣ Can lead to very rapid loss of body tempertature
♣ It is advised to cover ear nose etc
♣ Inner garments made of wool,are recommended because they do not absorb as much perspiration as cotton. |
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Term
| • Inter mitten(???) exercise? |
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Definition
| o Our thermal balance maintain |
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Term
• Exercising in a hot humid environment
o What type of exercise is adversely effective |
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Definition
Longer workouts seem to be adversely effective
• Obese individuals experience a greater physiological stress when exercising in a hot humid environment than non obese. |
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Term
| o Why do we experience heat fatigue when exercising in a hot environment |
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Definition
| substantial amounts of blood must be diverted to the skin to dissipate heat. This accounts for the higher cardiac outputs (at the expense of heart rate) during submaximal workloads. Also, at maximal levels of exercise the maximal oxygen uptake is reduced due to a reduced maximal cardiac output resulting from a loss in plasma volume due to excessive perspiration |
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Term
| o How do females differ from males when exercising in the heat, comparing sweating rate and blood flow to the skin. |
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Definition
| ♣ Females sweat less than males, nonetheless they maintain their body temp as well because they divert relatively moer blood to the skin |
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Term
| o How much can we perspire when exercising in the heat. (up to what perspiration rate can we have when exercising in the heat) |
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Definition
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Term
| • How is heat stress best evaluated? |
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Definition
| o Use of the wet bulb- globe thermometer |
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Term
Heat Stroke
o What causes us to go into heat stroke |
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Definition
• Stop perspiring
• Rapid rise in core temperature.
Failure of our temperature regulating system and reduce the rate of perspiration. |
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Term
| o What causes heat cramps? |
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Definition
| ♣ Associated with a significant salt loss through perspiration |
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Term
| o When do we see a secondary rise in core temperature? |
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Definition
♣ Prolonged exercise In the heat
♣ 20-30 mins |
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Term
| • Why is it dangerous to use a rubber suit |
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Definition
| ♣ Can cause body temps to rise to dangerous levels because the suit inhibits the vaporization of sweat. |
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Term
| • What are the adaptations that we see to the heat, including how long it takes |
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Definition
o Increase in plasma volume
o Sweating sooner
o Sweating more
o Perspiration which is less salty
♣ Rapid with 90% of adaptation occurring in 5 days and full adaptation occurring within 7-12 days. |
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Term
| o What causes heat exhaustion |
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Definition
| ♣ Results from diminished blood flow to the exercising muscles |
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Term
| o Why do we stop sweating |
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Definition
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