Term
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Definition
| to increase performance beyond genetics and training |
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Term
|
Definition
NOT FDA regulated
(cause people to buy unnecessary supps) |
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Term
|
Definition
Claims: increase Tsterone
BANNED BY olympic commitee (hard to study)
studies show no evidence of claims |
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Term
|
Definition
intracellular buffer
(intense exercise)
Does not absorb in body |
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Term
|
Definition
Precursor to carnosine
increases carnosine in muscle
increase buffer capacity, decrease acid buildup |
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Term
|
Definition
metabolite of leucine; mTOR pathway,
Decrease body fat
Improves recovery
Increase LBM and strength |
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Term
| How long does caffeine take to reach its peak effect?> |
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Definition
|
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Term
| Does sport nutrition = supplementation |
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Definition
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Term
| mTOR pathway ubiquitin pathway |
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Definition
increases PRO synth
Decrease degradation of myofibrills |
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Term
|
Definition
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Term
|
Definition
more epinephrine
more regulatory enzymes
more calcium
stimulates CNS |
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Term
| What type of exercise is caffeine good for |
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Definition
Endurance exercise
Decreases RPE |
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Term
| Negative effects of caffeine |
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Definition
gitters
headache
Premature Ventricular Contractions
GI distress |
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Term
|
Definition
Endogenous from methoionine and lysine
important in Fat metabolism (long chain FA)
blunts accumalation of lactic acid (gets rid of excess acetyl CoA)
Does not increase VO2 max |
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Term
|
Definition
Hyper-hydration
(not good fuel source) |
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Term
| How fast does creatine deplete in supramaximal exercise? |
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Definition
|
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Term
| What is creatine best for |
|
Definition
| high intensity anaerobic exercise (sprints, resistance exercise) |
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Term
|
Definition
Increase PCr and PCr synthesis
Buffering of H+ ions |
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Term
|
Definition
Precursor for TTONE
banned
very little benefit |
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Term
|
Definition
buffer for lactic acid production
Sprint Sports
often causes severe gastrointestinal distress. |
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Term
| Caffeine has been shown to increase |
|
Definition
Time to exhaustion (TTE)
Fatty acid utilization
Hyperactivity |
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Term
| Supplements usually have _______ values than suggested on their label |
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Definition
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Term
|
Definition
used to improve performance
Reducing the concentration of free H+ |
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Term
| supplementation with creatine |
|
Definition
increases fat-free mass and strength
aides in recovery during repeated sprints |
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Term
| Reasons for reducing body weight |
|
Definition
increase power/weight ratio
Reduce energy expenditure
Appearance |
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Term
| Disadvantages to weight loss |
|
Definition
muscle mass reduction
muscle glycogen stores reduced
increase in fatigue |
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Term
|
Definition
| volume, mass, length of body |
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Term
|
Definition
fat/muscle
type of mass the body has |
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Term
| Relationship between fat mass and performance |
|
Definition
inverse (more fat, less performance)
some sports favor more weight (football, sumo) |
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Term
| Bodyfat % for some sports |
|
Definition
marathon- 3-4%
Cyclist- 4-6%
Linebackers - 12-15% |
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Term
|
Definition
an excess of body fat
(obese) |
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Term
| How much of our genes makes us fat/skinny? |
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Definition
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Term
| Twin Study (fat genetics) |
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Definition
| twins differed from groups of other twins on how fat they are, not different from each other. |
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Term
|
Definition
| caloric intake - caloric burn |
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Term
| What ways can you lose weight? |
|
Definition
reduce cals intake
increase cal burn
(INCREASE CAL BURN AND DECREASE INTAKE) |
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Term
| Duration of exercise and appetite |
|
Definition
| decrease appetite when exercise is 60 mins or longer |
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Term
| Intensity of exercise and appetite |
|
Definition
| decrease appetite when VO2 max is 70% and above |
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Term
| Mode of exercise and appetite |
|
Definition
| has no effect on appetite |
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Term
| Chronic training and appetite |
|
Definition
after 16 days of training, appetite increases by (30%)
due to increase in cals expended |
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Term
|
Definition
|
|
Term
| How is exercise and RMR measured? |
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Definition
| And increase in RMR is an increase in duration and intensity |
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Term
| What effect can resistance training have on RMR |
|
Definition
increase muscle mass
increases RMR (more fuel needed) |
|
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Term
| Difference in resting substrate utilization post training |
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Definition
| Shift from CHO fuel to Fat fuel |
|
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Term
| what is the lower limit body fat % for men? |
|
Definition
|
|
Term
| what is the lower limit body fat % for women? |
|
Definition
|
|
Term
| Recommended weight loss a week? |
|
Definition
1 lb. a week
3500 cals a week
500-750 per day |
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Term
| Why is reducing fat from diet good |
|
Definition
energy dense
taste good
stored with minimal energy for digestion
Fat intake does not increase fat oxidation |
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Term
|
Definition
yoyo effect, lose weight/gain weight
wrestling and body building |
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Term
|
Definition
men easier to lose weight
fat distribution |
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Term
|
Definition
|
|
Term
|
Definition
|
|
Term
| 2 common weight loss mistakes |
|
Definition
too rapid
too little CHO intake |
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Term
| What measures RMR and exercise |
|
Definition
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Term
| High Pro diets mechanisms |
|
Definition
decrease appetite
increase thermic effect
food does not absorb as well |
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Term
|
Definition
Atkins, Sugarbusters
low cal
deficit in mineral and vitamin intake
low energy |
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Term
| VO2 man most fatloss intensity |
|
Definition
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|
Term
| 3 ways Resistance training aids in weight loss |
|
Definition
preserve muscle
increase metabolic tissue (fuel burners)
counters RMR drop |
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Term
|
Definition
|
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Term
|
Definition
high pro
liquid
400-800 cals
exercise capacity decreases |
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Term
|
Definition
no PRO with CHO
decrease energy intake
toxins form, not recommended` |
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Term
|
Definition
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Term
|
Definition
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Term
|
Definition
Small food intake
absence of 3 menstrual cycles |
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Term
|
Definition
| symptoms of disordered eating but not enough to meet DSMMD |
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Term
|
Definition
dietary energy intake - exercise E Expend
Reduced diet intake below EE form Exercise
Increase exercise EE above dietary intake |
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Term
|
Definition
Binge eating and purging
prolonged fasting
laxatives
usually within normal weight |
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Term
|
Definition
Eating Disorder Not Otherwise Specified
eating shit that's not normal |
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Term
| Criteria for Anorexia nervosa |
|
Definition
Not normal weight loss
GI problems
Weakness
Susceptible for injury
anxiety
avoiding food
thinks they are fat |
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Term
| Criteria for bulimia nervosa |
|
Definition
callus, sores on fingers
dental problems
secret eating
excessive exercise |
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Term
| What sports are Eating D/O's most common? |
|
Definition
| Bodybuiding, modeling, endurance sports |
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Term
| Prevalence of Eating D/O's |
|
Definition
common in athletes but no increased risk, sport chosen before puberty
female more risk |
|
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Term
| exercise as a risk factor for eating D/O's |
|
Definition
| primary contributor to negative caloric balance, secondary byproduct of restless hyperactivity/sleep disturbance |
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|
Term
| eating disorders can effect sport performance |
|
Definition
| dehydration and loss of LBM |
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Term
| Hormones and eating D/O's |
|
Definition
ammnorrhea
estradiol- bone health
LH and FSH- ovulation hormones |
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Term
|
Definition
Eating disorders
Ammenorrhea
Osteoporosis |
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Term
|
Definition
No period
Progesterone defiency |
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|
Term
| Prevention of eating disorders |
|
Definition
education
manage depression
nutrition
moderate exercise |
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Term
|
Definition
hormone effected by eating disorder
role in osteoporosis |
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