Upgrade to remove ads
Only $35.99/year

exam 4

Terms in this set (53)

causes of obesity
genetic predisposition
behavioral practices
- poor ________
- lack of ____________
social/cultural influences
psychological factors
environmental factors
physiological factos
-hormonal imbalances
-chronic disease
diet, exercise
consequences of obesity
increased mortality and morbidity
- ___________ disease
- hypertension
- stroke
-type _______ diabetes
- osteoarthritis
heart, 2
BMI
correlated to body fatness
- identify potential health risks, determine weight status and determine body composition
Lbs/(in)^2 x 703
normal BMI is 18.5- ________

waist for women > ______ = higher risk - pear
waist for men. > ______ = higher risk - apple
24.9, 35, 40
Fat mass = essential fat
men= 3- _____%
women= 12- _______%
Fat - free mass = muscle, bone, tissue, organ tissue, water
5, 14
body composition measures
underwater weighing
aka hydrostatic
"considered the ______________"
measures density
based on ______________ principle
heavier the underwater weight, the more fat-free mass
considered the " _________ __________"
standard, archimedes, gold standard
body composition measures
air displacement plethysmography
- measures body volume
- air, rather than water
- BOD POD
- smaller, lighter, _____________
- ________________
portable, expensive
body composition measures
dual x-ray absorptiometry (DEXA)
-relies on x-rays
- measures ________ mineral density
- technical and expensive
bone
body composition measures
bioelectrical impedance analysis
- measures resistance to flow of electrical ________________ through body
- fat is an insulator and thus creates a greater resistance
quick, easy, portable, less accurate
- skewed by ___________
current, hydration
body composition measures
skinfold assessment
- measures thickness of skin and underlying subcutaneous ________
- considered a field measure
- requires skill
- inexpensive, very _______________
fat, portable
REE
- people with high body weight have a high RMR
- increased lean body mass have a higher REE
- hot and cold ambient temperatures
- rapid growth and some medical conditions can increase or decrease REE

activity factor is ________ - ________
1.6, 2.4
appropriate weight loss goals
- lose no more than 1- ______ pounds per week
- aim for a loss of 5-10% of current body weight
- emphasize eating patterns and not a "diet"
- avoid extreme hunger
-choose nutrient dense foods with more _______
* set short and long term goals*
* encourage self-monitoring*
- food diaries/exercise and training log/sport performance
2, fiber
disordered eating
athletes at risk include appearance sports and sports with weigh ins such as wrestling
- pressure from coaches, parents, trainers
...
eating disorders
clinically defined as _________
-anorexia nervosa
-bulimia nervosa
-binge eating disorder

not defined as ^^
-anorexia athletica
-muscle dysmorphia
DSM5
anorexia nervosa
-severe calorie ________________
-significant weight loss
-refusal to maintain normal healthy weight
-intense fear of ____________ weight
-distorted body image
restriction, gaining
bulimia nervosa
binge episodes:
- out of control and inability to stop despite being overly full

inappropriate compensatory methods:
-vomiting/laxative abuse, over exercising, fasting

distorted body image
- influences self-esteem
...
binge eating disorder
- frequent overeating
- overeating combined with feelings of lack of control and depression or guilt afterwards
-eating food very rapidly, eating until uncomfy
-eating ALONE!!
...
muscle dysmorphia
preoccupation with body shape/size
excessive exercise
obsesses about food
may abuse ____________
- may think you are think but actually have a lot of muscle
steroids
physical effects of eating disorders in athletes
- decreased fat-free mass (_________)
- ____________
- glycogen depletion
- negative hormonal balances
- GI problems
- __________
- inability to sleep
- decreased concentration
- poor exercise
muscle, dehydration, anxiety
requirements for gaining weight
- resistance training program!!!!!!!!!!!!!!!!
- achieve a ____________ energy balance
- achieve a positive __________ balance
- use "overload principle" to gain muscle
8-12 reps, 3-5 sets, 2-3 times a week

caloric intake > caloric expenditure
weight gain of 1/2 pound to 1 pound a week
300-500 additional cals a day
carbs should dominate

- consume fluids after meals
- avoid carbonated drinks
-consume a variety of nutrient dense foods
-use sports drinks
positive, nitrogen
types of endurance
muscular: ability to repeatedly contract without fatigue ex: ________________
cardiovascular: ability of the heart and blood vessels to deliver oxygen and nutrients to working muscles ex: _____________
weightlifting, cross country
power strength athletes= ________ activity factor
endurance athletes= ________ activity factor
1.6, 2.4
caloric intake
carbs during = 30-60g
200-300 calories snack after exercise
...
carb requirements
**endurance = 6-10 g/kg
**ultra-endurance = 8-12g/kg
50-65% of total calories
...
carb loading
6-7 days prior
65-70% of total calories
carbs increase, calories, ________ and far should decrease
fiber
carbs prior to comp.
1-4g/kg

carbs during comp.
30-60g/hour ; 6-8% CHO

carbs after comp.
1.0-1.2 g/kg (low fat dairy)
...
protein needs= 1.2-2.0
competitive athletes = 1.4- _______
ultra endurance = 1.7- ______
1.7, 2.0
protein needs after comp. .25-.3g/kg
...
vitamin and mineral needs
vitamins of concern are
_______, ________, _______
minerals of concern are
_______, _______, ________, ________
B, C, E, fe, ca, na, k
fluid needs of endurance athletes
- fluid loss is a concern in endurance athletes
- maintenance of hydration is critical
* perform sweat trials under conditions
*monitor training weight changes

dehydration can cause
-low plasma blood volume
-high body temp
-low cardiac output

**low fluid/electrolyte (sodium) intake causes _____________ ____________**
muscle cramps
meal planning for endurance athletes
- length of event
-feasibility of eating (availability of food)
-refrigeration/heating
-space for storage/transport
-practice nutrition plan before comp.
...
protein intake during comp. may increase BCAA and prevent central __________
-fats slow digestion, not recommended
fatigue
write definition: strength or power
ability to generate max force
measured by athlete doing IRM test
speed of movement
strength
write definition: strength or power
ability to generate force at high speed
speed strength
more important to most sports
power
primary systems for strength/power athletes
- ___________ system
-_____________ system
phosphagen, anaerobic
aerobic energy system important for recovery that replenishes ATP and _______ levels
CP
calorie needs for strength and power based on age, gender, body mass, sport training demands
^^** aka REE- know how to use equation
(1.6-2.4)
...
carbs are master fuel for strength/power athls.
carbs also play an indirect role in building muscle mass

daily intake: 6-10g of carbs for strength/power athls.

during recovery is 1.0-1.2 g/kg
...
protein for strength/power athls
1.4-2.0g/kg
>2.0 is for injured athls.
...
calculating carbs with %

% divided by 4 divided by 15 to get servings
...
intake of extra calories and protein without an increase in training can lead to larger fat stores aka gain of weight

excessive protein can result in adverse affects on performance, body comp and overall health
...
fat recommendations for strength/power athls
- vary on goals
- recommend ______ g/kg of ___________________ fat
-spread intake throughout day
2, monounsaturated
vitamin/mineral needs for strength/power athls
-antioxidant vitamins
B, CA, CR, FE, MG, ZN
...
fluids for strength/power athletes
longer the duration, the greater the impact of dehydration
____________ = < 60 mins
____________ = > 60 mins

sports drinks good source of calories during training session
water, sports drink
meal planning for strength/power athls
- plan ahead for day-long events
- practice with diff snacks before comp.
-* nonperishable foods*
-water/sports drinks
-granola/energy bars
-fig bars or bagels with jelly
- whole fruits or juices in drink boxes
...
what to eat after comp for strength/power athl.
carb and ___________ food should dominate in recovery
-pack a gear bag, plan ahead, best restaurant choices, experiment before hand
protein
how are energy needs from team sports different?
- physical demand of sport
different _________
different body _________
games lasting 1-2 hrs usually don't need calories during even
(REE stays the same)
positions, sizes
team sports: carbs
6-10 g/kg

team sports carbs prior/before event
1-4g/kg (1-4 hrs before)

team sports carb during: 30-60g

team sports carb recovery: ______ - _______
1, 1.2
team sports protein:
1.2-2.0 g/kg

kg (g) divided by 7 = oz

protein after event: 15-25g
...
fat needs of team sports
20-_________-% of total calories
35
vitamin and mineral needs of team sport anthls
vitamin ______, ________ and _________ and _________ have been found to be low
A, E, folate, iron
fluid for team sports
2-3 hours prior = 2 cups
10-20 mins prior= 1 cup
10-20 mins during= 1 cup

monitor body weight, need ______ - ________ cups/lb lost

try to give athletes their own water bottle to monitor hydration

hand athletes fluid when they leave event
2, 3
meal planning for team sports
- storage and refrigeration can be a problem
- check hotel or school ahead of time
- pack water and sports drinks before
- plan food stops before leaving home
-check menu of restaurants
- perishable vs nonperishable foods


between games snacking is important
- ________ fat, ________ carb, moderate protein snacks
- pack snacks ahead of time versus relying on concession stand
-try to eat healthier concession stand foods
low, high
Homework quiz numbers to know!!

endurance athlete carbs 6-10 g
% (calories) divided by 4 divided by 15
ultra endurance carbs 8-12g
competitive athlete protein 1.4-1.7g
strength/power protein 1.4-2.0
know how to calculate REE
g->oz of protein = g/7
after comp. team athlete carbs= 1-1.2
before comp. team athlete carbs= 1-4
...
Sets with similar terms