Nutrition Final
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Created by:
theorbofaldur on December 20, 2011
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55 terms
Terms | Definitions |
|---|---|
 Body Weight | amount a person weighs may or may not tell you your fitness |
| Body Composition | amount of lean muscle tissue and bone vs fat tissue Has affect on athletic performance Athletes typically want to increase lean mass and decrease fat mass |
| Ideal body size | related to volume, mass, length and surface area Distorted by media Certain sports do require a certain size |
| Body Structure | arrangement of skeleton, muscle, and fat on a person's body |
| Assess Body Composition | height/ weight charts body mass index (BMI) hydrostatic weighing skinfolds bioelectrical impedance analysis (BIA) dual energy X-ray aborptiometry MRI Computed tomography air displacement plethysmography girth measurements waist to hip ratio |
| Hydrostatic weighing | weight body in water different components have different densities most accurate method, but inconvenient |
| Skinfolds | measures fat located just underneath the skin 3 to 12 sites for measurement grab skin, make a fold, hold calipers parallel to fold, apply calipers, release pressure |
| Bioelectrical Impedance Analysis | different tissues have different resistances to electrical current not for general public electrodes are placed on hands and feet while person lies supine on flat surface temperature and hydration affects measurement |
| Dual Energy X-ray absorptiometry | standard for measuring bone density X-ray loses energy in proportion to the tissue's composition and thickness tend to understate body fat content expensive |
| MRI | show body tissues and composition fairly accurate good/ bad software for analysis have to go to a hospital = expensive |
| Girth Measurements | tape measurements done on a body common sites: bicep, forearm, abdomen, buttocks (hips), thigh, calf |
| Waist to hip ratio | waist = narrowest part above belly button (where you bend to the side) hips = maximal part of buttocks waist/ hip = ratio women < 0.7 men <0.9 |
| Normal ranges of body fat | Essential fat = fat with a purpose women = 12% men = 3% Storage fat = excess calories women = 25-28% men = 12-15% |
| Genetic effect on weight management | cannot change where fat is deposited |
| Reasons America is so fat | Women eat +335 cal/day than in 1971 Men eat +168 cal/day than in 1971 sugars and processed carbs = biggest addition costs $100 billion to US health care system in obesity-related diseases |
| Caloric needs vs reality (sedentary people) | women need 1600 cal/day women reality 1877 cal/day men need 2200 cal/day men reality 2618 cal/day |
| Gastic Bypass Surgery | must have BMI over 40 complications occur 7-14% of the time failure rate 80% |
| weight loss consulting (athletes) | state of negative E balance over a period of time decrease E by 500 cal/day = 0.5 to 0.75 lbs/week define weight goals make sure all macronutrients are being consumed |
| Weight Loss Methods | -yo-yo dieting -calorie restriction with reduced fat intake -very-low-energy diets (usually liquid food) -food combination diets -high-protein diets (the Zone, Atkins) -exercise men lose fat quicker and easier than women women must eat > 1200cal men must eat > 1500 cal any less, metabolism starts to slow 98% of people gain weight after they lose it |
| Weight Gain Methods | Requires consistent excess energy intake Increase carbs (3 to 5 g/lb of body weight = max glycogen saturation) Protein is steady (0.7-0.9 g/lb of body weight) Realistic gains are 0.4 to 2 lbs/week Protein synthesis is slow process and requires adequate training |
| Exercise Training | Planning and systematically applying exercise with the goal to optimize physiological adaptations to improve performance |
| Resistance Adaptations | increased muscle glycogen increased muscle fiber size (either more nuclei or more actin and myosin) SLIGHT increases # of mitochondria mitochondrial density resting ATP, PCr Glycolytic enzymes Max cardiac output Max oxygen uptake |
| Endurance Adaptations | Capillary density Muscle glycogen and glycogen sparing is engaged # of mitochondria oxidative enzymes max cardiac output max oxygen uptake plasma volume fat oxidation triacylglycerol stores 6 weeks of endurance training = 50 to 100% improvement, but lose all benefits if you stop |
| Regulation of Protein Synthesis | signal transduction pathways exercise --> primary messengers --> secondary messengers |
| phosphorylation | addition of a phosphate group changes fuction of a protein |
| Examples of Primary Messengers | Cellular homeostasis is disturbed Muscle stretch occurs calcineurin (protein kinase) and IGF are activated Calcium concentration change activates calmodulin kinase and calcineurin Energy charge of cell changes high metabolites = low charge low metabolites = high charge |
| Examples of secondary messengers | phosphorylation of kinase/ phosphates AMPK system is more efficient -regulates glucose uptake, fat oxidation, and biogenesis of mitochondria CaMK causes muscle hypertrophy IGF activates protein degradation/ glucose transport PGCs drive mitochondrial biogenesis/ increases oxidative capacity and endurance performance |
| Redox potentials | increased affinity electrons causes reduction |
| Time it takes for protein synthesis | within seconds to hours post-exercise up to 48 hours post-exercise |
| changes from training | increased capillaries fast to slow twitch and slow to fast twitch conversions increased heart rate increased mitochondria (number and size) increased VO2 max increased cardio output |
| Nutritional impact on training | effects on signaling = regulate training and resulting adaptations |
| Glycogen impact on training | low levels pre-exercise increases signal response of AMPK (burns fat) decreases speed and intensity |
| fat-loss theories | Train low compete high Fasting training Carb intake during exercise |
| Leucine and the Signaling Response | Leucine = branched chain amino acid potential to cause greater muscle hypertrophy |
| Antioxidants impact on training | Exercise causes free-radicals in the body Antioxidants decrease free-radicals body naturally increases antioxidant enzymes during exercise-- could be interfering with body's natural antioxidant system. |
| Non-steroidal anti-inflammatory drugs | e.g.Acetaminophen, Ibuprofen, asprin, naproxen, NSAIDS will reduce soreness and improve recovery discouraged |
| Overreaching | sum of all stresses that result in short-term decrease in performance recovery may take days to weeks |
| Overtraining | sum of all stresses that result in long-term decreases in performance recovery may take weeks to months |
| Types of stress | Eustress (good) Distress (bad) |
| Diagnosable eating disorders | Anorexia Nervosa Bulimia Eating disorders not otherwise specified (EDNOS) |
| Anorexia Nervosa | Abnormally small food intake and refusal to maintain normal bodyweight. Intense fear of being fat, gaining weight, or feeling fat Do not think they have a problem |
| Bulimia Nervosa | Episodes of Bingeing and Purging Purging: laxative, diuretics, excessive exercise Not grossly underweight |
| Risk factors for developing eating disorders | Gender (girls 10x more likely) Life style (industrialized nations, educated) Dieting Personality (type A, perfectionist) Excessive Exercise Sport Specific (sports have weight requirements) |
| Effects of Eating Disorders on Performance | Endurance performance decrease Macronutrient deficiencies Heavily affects moods Stunted growth in adolescents Amenorrhea, decreased estrogen, delayed puberty in females Osteoporosis Death |
| Prevention of Eating Disorders | Education and monitoring need athlete's cooperation team approach |
| "Ideal" weight for height | women (5 ft tall) 100 lbs... +5 pounds per every inch men (5 ft tall) 105 lbs...+6 pounds per every inch over shouldn't weigh less than 90% of ideal weight |
| Basic Function of Immune System | 1- innate, natural, or nonspecific system (physical and chemical barriers, phagocytic cells) 2- Adaptive system (t-lymphocyte and b-lymphocyte, white blood cells) |
| Infectious Agent | Acute inflammation (vascular changes, inflammatory mediators, WBC events) Innate immune response (tissue macrophages, neutrophils) Adaptive immune response (T and B lymphocytes, antibodies) |
| Clonal selection and memory | Takes a few days for antibodies to recognize and attack antigen. second exposure is more rapid and stronger. |
| Responses to in-host reproducing pathogens | Cellular immune response (fight pathogen by causing lysis of cell with perforin) Hummoral Immune Response (memory cell activation --> antibodies tag cell for destruction) |
| Exercise and Immune System | WBC levels are decreased after exercise multiple stressors increased breathing hormonal changes |
| Hormones that cause immunosuppression | adrenaline cortisol prolactin growth hormone |
| Nutritional aid to immune system | adequate carbs and protein be careful about oversupplementing, can reduce immune response in large quantities |
| Macronutrient effect on immune system | carb- fuel for immune system cells fat- too much = immunodepression protein - not too little, but too much = decreased glutamine levels antioxidants- inhibit immune system |
| Recommendations for immune system | reduce stressors maintain good oral and skin hygiene adequate rest (8-9 hours) avoid training > 2 hours begin light training first, and progress gradually eat well-balanced diet of adequate calories (60-70% carbs, 20-25% protein, 10-20% fat) drink sports drinks |
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