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39 Cards in this Set
- Front
- Back
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3 functions a nutrient |
Energy Regulate metabolism Repair/rebuild tissue |
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6 classes of nutrients |
Macro- carbs, fats, proteins Micro- vitamins, minerals, water erfo |
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Ergogenic aids and examples |
Mechanical- shows, swimsuit Psychological- mental imagery Physiological- blood doping Pharmacological- steroids Nutritional- supplements |
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Nutrient density |
Food that contains a large amount of nutrients |
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Food allergies |
Hypersensitivity |
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Food additives |
Enhance product •taste •color •shelf life |
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Eating prior to event |
Empty stomach at start Avoid hunger Hydrate Fuel supply |
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What/when to eat prior to event |
3-4 hours prior High in carbs Low in fat/protein Avoid high fiber |
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1 gram calories Carbs Fats Protein Alcohol |
Carbs- 4 calories Fats- 9 calories Protein- 4 calories Alcohol- 7 calories |
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ATP |
Adenosine triphosphate- immediate source of energy, needed for everything you do |
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Phosphocreatine |
NOT immediate. Found in small amounts and needs to be replenished |
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ATP-PCr system |
Duration- 10-15 seconds at high intensity Anaerobic Body cannot sustain longer then 10-15 seconds |
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Lactic acid (Glycolytic system) |
Duration- 1-2 minutes Glycogen-> breaks down into glucose-> forms ATP Little oxygen needed- anaerobic glycolysis, little ATP produced High oxygen needed- Aerobic glycolysis, lots of ATP produced. Produces lactic acid |
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Oxygen system |
Aerobic Leads to Kreb’s cycle •ATP combines with oxygen-> funnels into mitochondria-> emphasizes endurance |
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Vegan |
No animal products |
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Aerobic Lypolysis |
Primary fat used for low intensity long duration |
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Aerobic Glycolysis |
Carbs used for high intensity, low duration |
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Metabolism |
Catabolism- destructive breakdown into smaller components Anabolism- builds up, energy needed |
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Ovo-vegetarian |
Vegan+eggs |
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Lacto-vegetarian |
Vegan+ dairy |
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Lacto-ovo vegetarian |
Vegan+ dairy and eggs |
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Pescatarian |
Vegan + fish |
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Semi- vegetarian |
Fish and poultry but no red meat |
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Nutritional concerns of vegetarianism |
Total calories Vitamin B12- DNA synthesis, myelin sheath, RBC production Minerals- iron, calcium, zinc Protein |
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Essential nutrients |
Body cannot produce. Must be obtained in diet |
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Non-essential nutrient |
Body can produce but can also be obtained in diet |
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Total daily energy expenditure |
Calories burned in a day |
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Total daily energy expenditure |
Calories burned in a day |
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Resting energy expenditure |
1 calorie • Wt in KG • 24 hours |
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Total daily energy expenditure |
Calories burned in a day |
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Resting energy expenditure |
1 calorie • Wt in KG • 24 hours |
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Dietary induced thermogenesis (Thermic effect of food) |
Raises metabolism after eating a meal for 1-4 hours |
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Total daily energy expenditure |
Calories burned in a day |
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Resting energy expenditure |
1 calorie • Wt in KG • 24 hours |
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Dietary induced thermogenesis (Thermic effect of food) |
Raises metabolism after eating a meal for 1-4 hours |
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3 factors effecting total daily energy expenditure |
Thermic effect of food Physical activity Resting energy expenditure |
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Altering REE |
Environment- hot or cold Smoking Coffee Exercise |
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At rest sources of energy |
40% carbs 60% fat |
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2 types of fatigue |
Central nervous system- mentally drained Physiological- inability to continue at desired level |
