NFSC100Study Guide 3Questions To PonderPart 2Nutrition and Physical Exercise1. What are the benefits of exercise?a. Cardiovascular function, lower blood pressure, increase HDL, lower LDL and triglycerides, decreased risk for colon and breast cancer, energy balance, immune system function, increase lean tissue and fat loss, increase glucose uptake by muscle tissue and bones, peristaltic function and colonic mass movements, aids in smoking cessation programs, decreases depression, anxiety and mental stress, enhances a sense of well being and self image, assists in appetite control, increases energy expenditure, improves sleep patterns, improves balance and agility2. What is adenosine Triphosphate?a. ATP, is energy which is constantly being used by the cells3. What is anaerobic respiration? Aerobic?a. Anaerobic respiration is used when there is brief high intensity activity, reliant on glycogen, yields lactate and only produces a small amount of ATPb. Aerobic respiration is used where there is long intense activity, draws energyfrom glucose and fatty acid, conserves glycogen stores, produces more ATP4. What macronutrients are used for energy during exercise of long durations? a. Protein (little used, more used when CHO is lacking), glucose, fatty acids5. What is VO2 max?a. Oxygen consumption measured immediately before total exhaustion, can be improved through exercising (15 for sedentary elderly, 35-45 for typical middle aged adult, 65-75 for an elite athlete)6. What are the dangers of weight loss by dehydration? Why would someone engage inthis type of activity?a. May lead to strokeb. Someone might engage in these activities to lose weight quickly (sauna, exercising in plastic sweat suits, taking diuretics)7. How much carbohydrate should an athlete consume in his/her diet?a. Athletes should obtain 60% or more of their total energy from CHO8. What is carbohydrate loading? When is this activity appropriate?a. Training the muscles to store more glycogen by repetitively depleting and replenishing their glycogen stores, athletes who do this repetitively can storemore glycogen in their muscles (may or may not impact performance)b. CHO loading is necessary for events longer then 90 minutes and when you can not replenish during the activity 60 g CHO/hour9. What is the glycemic index? What should it be used for? Why is it not appropriate as a weight loss regimen?a. Rating of speed at which glucose from a CHO enters the blood stream if food were eating aloneb. Useful for athletes, do not eat high glycemic index food before event, eat during and immediately after, prior to event you want a medium glycemic food with low fiber that is easily digestedc. Made for athletes, not diets10. How much protein does an athlete need? Does an athlete need to consume protein supplements in order to get the additional protein?a. 1.2-1.8 grams of protein/kg body weight (depending on activity)b. No, the additional protein can easily come from diet11. Do athletes have higher needs for vitamins and minerals? If so which ones? Do they need to consume supplements in order to get these nutrients?a. They need more calories, and if they have a well balanced diet, they will not need to take any supplements12. What two nutrients are of concern for female athletes and why?a. Female, adolescent, vegetarian and distance runners are at risk for sports anemia increase iron intake; female athletes who have stopped menstruating are at risk for stress fractures and osteoporosis later in life increase calcium intake 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?a. Athletes should be very well hydrated before their activity, thirst may not be reliable during intense intake, fluid replacement plans should be based upon hourly sweat rateb. Water is appropriate when doing activity for less than an hourc. Sports drinks are appropriate when doing activity for more than an hourd. This helps to replace carbohydrate and the sodium will aid in glucose uptake14. What are ergogenic acids?a. Supplements marked to increase athletic performance, many have no been proven to work and many are illegal in competitive
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