Questions to Ponder Exam #2 organic compounds contain carbonNutrition 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 minAerobic – high intensity activities lasting 2min – 5 hrs4. What macronutrients are used for energy during exercise of long duration? 5. What is VO2 max? oxygen consumption measured immediately before total exhaustion6. 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 illness7. 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 hourDisadvantage: some water is incorporated in the muscles with the extra glycogen which can make the athlete heavier and the muscles more stiffAppropriate: marathons, long-distance swimming, cross-country skiing, triathlons, soccer, long-distance canoeing9. 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 aloneUseful for athletes, not useful as a dieting methodEat high glycemic foods during and immediately after eventBefore event want medium glycemic food with low fiber – easily digested10. 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 weightdon’t need supplementsmax 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 anemiaCalcium – can stop menstruating, risk of developing stress fractures and osteoporosis later in life13. 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 dayAthletes consume fluids according to thirst or weight before and after event, rehydrate accordinglyLess than an hour – drink water or carbohydrate-electrolyte drinkMore than an hour – drink carbohydrate-electrolyte drink to replace carbohydrate, and sodium will aid in glucose uptakeCarbohydrate gels or energy bars may be beneficial if fluid is also consumed14. What are ergogenic aids? Supplements marketed to increase athletic performance Eating Disorders 1.What are the three most common types of eating disorders and what are the characteristics ofeach?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 storesEnergy in, energy out, body fatness2. What constitutes “energy in” and how is it measured? What are some limitations to measuring “energy in”?food and beveragesmeasured in caloriesestimated using exchange system, obtained from published tables or computerized diet assessments3. 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 hrsAge, growth, fever, malnutrition, thyroxine, height, body composition, stress, ambient temperature, fasting/starvation5. 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 underweight18.9 – 24.9 Normal25.0 – 29.9 overweight30.0 – 34.9 Grade I obesity35.0 – 39.9 Grade II obesity>40.0 Grade III obesity7. What are the health risks associated with obesity? Most obese people suffer illnesses, and obesity is considered a chronic diseaseAn estimated 300,000 people in the U.S. die each year from obesity-related diseasesElevates risk of hypertension, heart disease, stroke, diabetes, hernias, flat feet, sleep apnea and problems, some cancers, arthritis8. 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 underwater weighing. How are each of these methods used to assess percent body fat?Men between 12-20% body weight as fatWomen between 20-30% body weight as fatAnthropometry – height, weight, skinfold thickness, circumferencesWaist circumference – android (upper portion is obese) gynoid (lower portion is obese)Densitometry – under water weighing, air displacement plethysmogrophyBioelectrical Impedance AnalysisDifference in composition between fat mass and fat free massFat free mass higher in water and will conduct electricityResistance encountered by an electrical charge as it moves through the body is related to total fat mass in bodyTanita scales9. 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? InactivityCaloric beverage consumptionPortion sizes11.
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