Final Study Guide
37 Cards in this Set
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What percent does RMR contribute to a sedentary person's daily energy expenditure?
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70%
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What percent does TEF contribute to daily energy expenditure?
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10%
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What percent does physical activity contribute to daily energy expenditure?
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20%
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How is RMR predicted? (3)
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1. Equations
2. Indirect calorimetry
3. Direct calorimetry
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What is the measurement of energy in which a large portion of the potential energy found in food converted to heat energy, and then measured as a change in temperature?
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Direct caliometry
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What is the measurement of energy intake in which a change in oxygen consumed and/or Carbon dioxide produced?
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Indirect calorimetry
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What energy system only uses CHO as a fuel source?
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Anaerobic Glycolysis
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List in order, the energy systems from fastest to slowest
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1. Creatine Phosphate
2. Anaerobic glycolysis
3. Oxidative phosphorylation
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Which energy system is predominate at rest?
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Oxidative Phosphorylation
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What is fatigue associated with in the oxidative phosphorylation energy system?
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Fuel depletion
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How long does the anaerobic glycolysis system last?
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1-2 minutes
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What is the essential body fat needed in adult females?
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12%
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Why is it essential for females to have body fat at at least 9%?
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It is essential for proper hormonal and reproductive functions
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What is the most effective way to reduce body fat?
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A Combination of decreasedkcal intake and increased energy expenditure
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What are the consequences of reduced cho intake for athletes? (2)
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1. Hypoglycemia
2.Fatigue
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Why is protein essential in the body? (3)
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- body cannot maintain protein balance
- Skeletal muscle mass and functionality are reduced
- Immune system is negatively affected
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What is the percentage of an adult’s body that is water (by weight)?
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60% x weight
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What is the source of largest amount of water loss in sedentary individuals andathletes?
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- Urine (6-7c)
- Sweat (1/2 c to 9c in athletes)
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What are the 2 most important minerals lost through sweat? What happens if they aren't replenished?
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Loss of zinc andiron = compromising of immune system
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What are the 3 ways to measure hydration?
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- Scale weight
- Urine color
- Degree of thirst
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How much water should be replenished after a workout?
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1.5 L/kg for every pound of bodyweight lost immediately after exercise
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What is the CHO energyRecommendations for athletes?
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5-10 g/kg
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What is the PRO energyRecommendations for athletes?
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1.2 - 2 g/kg
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What is the fat energy recommendations for athletes?
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1-3 g/kg
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What percent of performance improvement does caffeine provide?
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1-3% performanceimprovement
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Is whey protein more effective than food protein for increasing muscle mass?
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Not more or less effective forincreasing muscle mass than food proteins
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What is the Medical diagnostic criteria for anorexia?
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Amenrrhea
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What is the medical diagnostic criteria for bulimia?
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Binge eating and inappropriate compensatory behaviors both occur for at least 3 months, 2x a week
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What are the inappropriate compensatory behaviors in bulimia? (5)
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Vomiting, laxatives, diuretics, fasting, and excessive exercise
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What is the criteria for an eating Disorder Not Otherwise Specified?
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Has a considerableeating pathology and body weight concerns
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What defines Excessive Exercise/Over-exercising?
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- struggles with guilt and anxiety if he or she doesn't work out.
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What % of the population has Eating Disorders in Males
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- Approximately 10%
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What is Muscle dysmorphia?
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– Preoccupation and dissatisfaction with muscle size
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What are the components of a female Athlete Triad
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1. Disordered eating
2. Amenorrhea (hormonal disruption)
3. Osteoporosis
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What are the amenorrhea and implications to athletes
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- bone loss
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What are the macronutrients at risk in vegetarians? (5)
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Calcium, vitamin D, iron,zinc, B vitamins (esp. B12)
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What are the 4 special needs of child and adolescent athletes?
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1. Increased protein need
2. Iron
3. Calcium and vitamin D to prevent bone-related problems
4. Greater water and hydration need than in adults due to the lack of adequate functioning sweat glands in children
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Final Study Guide