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79 Cards in this Set
- Front
- Back
athletes competing in a lower weight class gives an athlete a
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mechanical advantage over a smaller stature opponent
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athletes can lose up to 22 pounds of body water in one day through what methods?
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-sauna
-exercising in a plastic sweat suit -taking diuretic drugs |
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taking diuretic drugs increase ______
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water loss from the kidneys
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-reduces endurance and performance (especially in hot weather)
-kidney malfunction and heat-related illness -death is a possibility |
adverse effects of weight loss by dehydration
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7% or more of total body weight for male athletes and 12% or more for female athletes
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safe body fat set by NCAA and many states
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-to consume a diet that includes moderate to high amounts of carbohydrates
-to select a variety of foods in accordance with MyPyramid -to include grain, starchy vegetables and fruits to provide carbohydrates to maintain liver and muscle glycogen stores |
anyone who exercises vigorously (especially more than one hour per day) on a regular basis
needs these things |
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carbohydrate intake should be at least
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5 grams per kg of body weight
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aerobic training and endurance athletes (over 60 minutes per day)
may require as much as |
7 grams per kg of body weight
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when exercise duration approaches several hours per day
carbohydrate recommendation increases up to |
10 grams/kg of body weight
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triathletes and marathoners should consider eating
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500 to 600 grams of carbohydrates
per day |
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-prevents chronic fatigue
-loads muscle and liver cells with glycogen |
carbohydrate increase
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athletes should obtain at least ____% of their total energy needs from carbohydrate
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60%
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-pasta and rice
-potatoes and bread -fruit and fruit juices -many breakfast cereals -sports drinks that are appropriate for carbohydrate loading |
high-carbohydrate food choices
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-reduces the risk of bloating
-reduces the risk of intestinal gases |
dietary fiber during the final day of training
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maximizes the amount of energy stored in the form of muscle glycogen
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carbohydrate loading
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-marathons and triathlons
-cross country skiing -soccer and tournament play basketball |
some appropriate activities for carbohydrate loading
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-single basketball and football games
-weight lifting -most track and field events; walking and hiking |
some inappropriate activities for carbohydrate loading
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-water is stored in muscles with extra glycogen (3 grams of water with each
gram of glycogen) -muscle stiffness and heaviness -increased water weight can detract from performance |
disadvantages of carbohydrate loading
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-diet containing up to __% of calories from fat is recommended for athletes
-monounsaturated sources (ex. canola oil) are emphasized -saturated fat and trans fat intake should be limited |
35%;Fat Needs
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typical protein recommendations for athletes should range from
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1.0 to 1.6 grams of protein/kg of
body weight |
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RDA of protein
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.8 grams per kilogram of body weight for non-athletes
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PCr and carbohydrate (not extra protein) primarily fuel the body during
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strength-training activities
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-increases calcium loss in the urine
-leads to increased urine production (possibly compromising body hydration) -may increase the risk of kidney stones -a decrease in carbohydrate intake (in a high protein diet) may lead to fatigue |
problems with excessive protein intake
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-gymnastics or other events where low body weight is crucial
-vegetarian athletes |
individuals that require balanced multivitamin and mineral supplement
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increased ____________ use may require antioxidant protection
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oxygen
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diet rich in antioxidants
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-fruits and vegetables
-whole grains and vegetable oils |
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antioxidant systems in the body increase in activity as
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exercise training progresses
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iron is involved in oxygen transport, ____ blood cell production and energy production
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red
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athletes on special diets such as low-calorie and vegetarian diets may be low in
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iron
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distance runners should pay attention to iron intake because their intense workouts may
lead to |
GI bleeding
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exercise causes blood plasma volume to expand (results in blood dilution)
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sports anemia
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reduced bone density increases the risk of
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osteoporosis
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low calcium intakes increases the risk for _________ fractures
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bone
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average fluid needs for an adult are
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~9 cups/day for women and ~13 cups/day for men
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maintain body’s ability to regulate internal body temperature and keep cool
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fluid intake
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heat production in contracting muscle can rise _______ above that of resting muscle
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15 to 20 times
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an athlete should aim to replace the total amount of fluid lost during
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exercise
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based on differences in body mass, environmental conditions, level of training, event
duration and genetics |
fluid and electrolyte needs
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goal is a loss of no more than___ of body weight during exercise
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2%
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for every pound lost, ______ of water should be consumed during exercise or immediately after exercise
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2.5 to 3 cups
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after exercise, ___ cups of fluid should be consumed for every pound lost
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2.5 to 3
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improves athletic performance during endurance events or sports that require a high degree of alertness
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some studies show caffeine
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can lead to shakiness, nervousness, anxiety, nausea and insomnia
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excessive caffeine consumption
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diuretic effect of caffeine ____support optimal hydration
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does not
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loss of body fluid and then depletion of blood volume
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heat stress causes
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sweat loss during _____ exercise ranges from 3 to 8 cups per hour
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prolonged
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an increase in ___________ results in slower evaporation rates and sweating is ineffective
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humidity
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increased body temperature associated with dehydration is most evident when the amount of
water loss exceeds ___% of body weight |
2%
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-headache and dizziness
-profuse sweating, nausea and vomiting -muscle weakness and visual problems -flushing of the skin |
common symptoms of heat exhaustion
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treatment for heat exhaustion
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-take to a cool environment and remove excess clothing
-sponge body with tap water -fluid replacement |
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occur in individuals who have experienced large sweat losses from exercising several hours
in a hot climate and consumed large amounts of water without replacing _________ losses |
sodium
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heat cramps occur in ___________ muscle
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skeletal
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heat cramps consist of a contraction lasting ______ at a time
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1 to 3 minutes
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internal body temperature of 104oF or more
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heat stroke
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during a heat stroke __________ ceases and blood circulation is reduced
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sweating
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during a heat stroke skin is hot and _________
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dry
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-nausea and irritability
-confusion and poor coordination -seizures and in severe cases, coma |
heat stroke symptoms
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treatment for heat stroke
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-administer ice packs or cold water to the skin
-seek medical help |
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sports that require less than 60 minutes of exertion or when total weight loss is less than 5 – 6
pounds the primary concern is ____ replacement |
water
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for exercise that extends beyond 60 minutes ___________ (sodium) and carbohydrate
replacement becomes important (as well as water) |
electrolyte
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components of a sports drink
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water, carbohydrate, and electrolytes
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-include sodium, potassium and chloride
-enhance water and glucose absorption from the intestine -stimulates thirst -help maintain blood volume |
electrolytes in a sports drink
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-provide glucose
-aids in flavor, encouraging individuals to drink -helps delay fatigue during endurance sports -typically contains 6% to 8% sugar |
carbohydrates in a sports drink
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light meal supplying up to ____ kcal should be eaten ____before an endurance event
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1000; 2 to 4 hours
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prolonged exercise decreases _____ and low levels of blood glucose leads to physical and mental fatigue
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muscle glycogen stores; low levels of blood glucose
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consumption of ____ during activity is not likely to translate into better performance
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fat
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carbohydrate rich foods providing about _____ grams of carbohydrate/kg should be consumed within ___ hours after endurance exercise
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1 to 2; 2
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muscles are very ______________ sensitive
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insulin
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high-glycemic load carbohydrates contribute to _______
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glycogen synthesis
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-availability of adequate carbohydrate
-ingestion of carbohydrate as soon as possible after completion of exercise -selection of high-glycemic load carbohydrates |
key factors for achieving the most rapid replenishment of muscle glycogen after exercise
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aid is a mechanical, nutritional, psychological, pharmacological or physiological
substance or treatment intended to directly improve exercise performance |
ergogenic
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-sufficient water and electrolytes
-lots of carbohydrates -balanced and varied diet consistent with MyPyramid |
ergogenic aids
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-artichoke hearts and bee pollen
-freeze-dried liver flakes and seaweed -dried adrenal glands from cattle and consumption of salt tablets |
ineffective substances
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-rationale is to increase PCr in muscles, increase ATP concentration
-may improve performance in weightlifting or sprinting -little is known about the long-term use |
creatine
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-rationale is to counter lactic acid build-up
-may be effective in wrestling -nausea and diarrhea may occur |
sodium bicarbonate
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-rationale is to increase the use of fatty acids for muscle fuel and promote
mental alertness -may provide energy for some athletes |
caffeine
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-leucine, isoleucine and valine
-energy source if carbohydrates are depleted -carbohydrate feeding may negate the need for BCAA supplements |
branched-chain amino acids (BCAA)
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anabolic steroids
growth hormone blood doping GHB |
dangerous or illegal substances/practices
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hormone involved in blood doping to increase RBC number
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erythropoietin
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