Ch 13: Strength/Power Athletes
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9 terms
Terms | Definitions |
|---|---|
 What is strength? | ability to generate maximal force, usually measured by having an athlete performance a 1 rep max test, speed of movement is irrelevant |
| What is power? | ability to generate force at high speed, arguably more important to most sports than strength |
| Describe the primary energy systems important to strength and power athletes. | Phosphagen and anaerobic system, The aerobic energy system is important for post-exercise recovery |
| List and describe considerations that should be made when determining calorie needs for strength and power athletes. | Energy needs are based on: age, gender, body mass, and sport-specific training demands, Main goal is to consume adequate calories to meet total daily calories or to achieve individual body weight goals |
| Things to add/change to diet: | peanut butter, orange juice, tomatoes and mushrooms to salads, turkey sandwich, skim milk, olive oil, total raisin bran as a snack, banana, egg beats with cheddar cheese, stir-fry chicken, brown rice, stir-fry veggies with olive oil, low fat yogurt, blueberry muffins, apple juice, dinner rolls, oatmeal cookies |
| Carb rec. after exercise? | Stimulates insulin release (anabolic hormone) and encourages glycogen repletion, plays a role in muscle adaptation after intense exercise → muscle construction, and helps decrease immunosuppression after training |
| Protein rec. before exercise? | Increases secretion of insulin and circulating amino acids |
| Protein rec. after exercise? | Stimulates insulin and growth hormone release - Increased glycogen repletion, prevention of muscle breakdown and new protein synthesis |
| List some snack ideas for between and after competition. | Whole fruit and juices in drink boxes, water or sports drinks, granola or energy bars, and fig bars or bagels with jelly PB & J, whole fruit, instant breakfast, energy bars (CHO and PRO), trail mix Low fat milk and yogurt, 100% juices, deli sandwiches, grilled meat sandwiches and burgers, and granola and energy bars |
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