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