04 06 2010 Questions to Ponder Exam 2 organic compounds contain carbon Nutrition and Physical Performance 1 What are the benefits of exercise 2 What is adenosine triphosphate 3 What is the difference between anaerobic and aerobic energy production Anaerobic brief high intensity activities lasting 30sec 2 min Aerobic high intensity activities lasting 2min 5 hrs 4 What macronutrients are used for energy during exercise of long duration 5 What is VO2 max oxygen consumption measured immediately before total exhaustion 6 What are the dangers of weight loss by dehydration Why would someone engage in this activity can lead to decreased endurance kidney malfunction and heart related illness 7 How much carbohydrate should an athlete consume in his her diet 60 or more of their total energy from carbohydrates 8 What is carbohydrate loading When is this activity appropriate Advantage maximizes muscle glycogen stores for intense aerobic events lasting more than an hour Disadvantage some water is incorporated in the muscles with the extra glycogen which can make the athlete heavier and the muscles more stiff Appropriate marathons long distance swimming cross country skiing triathlons soccer long distance canoeing 9 What is the glycemic index What should it be used for Why is it not appropriate as a weight loss regimen Glycemic index rating of speed at which glucose from a CHO enters blood stream if food were eaten alone Useful for athletes not useful as a dieting method Eat high glycemic foods during and immediately after event Before event want medium glycemic food with low fiber easily digested 10 How much protein does an athlete need Does an athlete need to consume protein supplements in order to get the additional protein 1 2 1 8g protein kg body weight don t need supplements max for 200 lb athlete is 163 grams per day RDA 73g 11 Do athletes have higher needs for any vitamins and minerals If so which ones Do they need to consume supplements in order to get these nutrients Why or why not 12 What are two nutrients of concern for female athletes and why are these of concern Iron sports anemia Calcium can stop menstruating risk of developing stress fractures and osteoporosis later in life 13 How should an athlete decide how much fluid to consume When is water appropriate When are sports drinks appropriate What are the advantages of sports drinks Average adult 8cups fluid per day Athletes consume fluids according to thirst or weight before and after event rehydrate accordingly Less than an hour drink water or carbohydrate electrolyte drink More than an hour drink carbohydrate electrolyte drink to replace carbohydrate and sodium will aid in glucose uptake o Carbohydrate gels or energy bars may be beneficial if fluid is also Supplements marketed to increase athletic performance 1 What are the three most common types of eating disorders and what are the characteristics of consumed 14 What are ergogenic aids Eating Disorders each 2 What are the causes of each 3 What are the dangers of each Energy Balance and Obesity 1 What are the components of the energy balance equation Does the macronutrient breakdown of the diet matter in terms of energy balance Why or why not Energy in energy out change in energy stores Energy in energy out body fatness 2 What constitutes energy in and how is it measured What are some limitations to measuring energy in food and beverages measured in calories estimated using exchange system obtained from published tables or computerized diet assessments 3 What are the three components of energy out and what percentage of overall energy expenditure is accounted for by each component basal metabolism voluntary activities thermic effect of food thermic effect of food 5 7 basal metabolism 60 70 voluntary activities anywhere from 35 75 4 How is Basal Metablic Rate calculated be able to calculate it What factors impact a person s BMR Convert weight to kg 2 2lbs kg multiple kg by kcals kg hr 1 for men 9 for women multiply by 24 hrs Age growth fever malnutrition thyroxine height body composition stress ambient temperature fasting starvation 5 What is the Hamwi equation Be able to use it to calculate Ideal Body Weight Based on this equation what is the definition of obesity 6 What is the BMI Be able to calculate it and be able to interpret the BMI in terms of weight status What doesn t the BMI measure 18 9 underweight 18 9 24 9 Normal 25 0 29 9 overweight 30 0 34 9 Grade I obesity 35 0 39 9 Grade II obesity 40 0 Grade III obesity 7 What are the health risks associated with obesity Most obese people suffer illnesses and obesity is considered a chronic disease diseases An estimated 300 000 people in the U S die each year from obesity related Elevates risk of hypertension heart disease stroke diabetes hernias flat feet sleep apnea and problems some cancers arthritis 8 What is the difference between fat mass and fat free mass We discussed several ways to determine body fat such as skinfold measurements BIA and underwate r weighing How are each of these methods used to assess percent body fat Men between 12 20 body weight as fat Women between 20 30 body weight as fat Anthropometry height weight skinfold thickness circumferences o Waist circumference android upper portion is obese gynoid lower portion is obese Densitometry under water weighing air displacement plethysmogrophy Bioelectrical Impedance Analysis o Difference in composition between fat mass and fat free mass o Fat free mass higher in water and will conduct electricity o Resistance encountered by an electrical charge as it moves through the body is related to total fat mass in body o Tanita scales 9 What is the gynoid body shape What is the android body shape Which of these is more dangerous in terms of cardiovascular risk 10 What are the environmental causes of obesity Inactivity Caloric beverage consumption Portion sizes 11 What are the three components of a successful weight loss program Provide details on the dietary recommendations for weight loss How much of a calorie deficit must one create to lose a pound of body fat Diet modification o Energy deficit of 500 kcals day 1lb weight lost wk o Emphasize high carbohydrate foods that are nutrient dense o Eat regular meals with no skipping o Keep food records Physical activity o Active exercise o Move large muscle groups o Time not speed o Exercise daily Behavior modification o Eliminate or suppress inappropriate eating cues o Strengthen appropriate eating cues o Repeat desired
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