nutrition and performance exam 3

Ideal weight definition

Weight that is associated with good health

Ideal weight is based on

Height

Ideal weight is adjusted for

Gender, age, build, muscularity

Underweight BMI

<18.5

Normal weight BMI

18.5-24.9

Overweight BMI

25-29.9

Obese class 1

30-34.9

Obese class 2

35-39.9

Obese class 3

>40

Hip circumference measurement

Widest does part of the buttocks

Waist circumference

Above the hip bone

High risk waist to hip ratio in men

1.0 or higher

High risk waist to hip ratio in women

0.85 or higher

Common weight loss equation

3,500 kcal = 1 lb

Relative Energy Deficiency in Sport (RED-S) represents a ratio of

energy consumed and expended in real time

Relative Energy Deficiency in Sport (RED-S) is used to determine

If athletes have sufficient energy available to perform a given task

Why body composition changes

Genetic pre-disposition, age, gender, type and amount of activity, nutrition, gut Microbiome

Vitamins B12 and folic acid

Involved in RBC formation

Iron is part of what two things

Hemoglobin in RBCs, and Myoglobin in tissues

Inspiratory capacity for males

3.6 L

Inspiratory capacity for females

2.4 L

Iron is critical for

Delivery of oxygen to working tissues

Severe iron toxicity causes

Generation of free radicals, resulting in ROS tissue damage and muscle soreness

Transferrin

The main carrier of free iron in the blood

Each transferrin molecule has the capacity to

Carry two ferric iron molecules

Transferrin is a two way transporter by

Carrying iron for storage ( bone marrow, spleen,liver) and transporting iron to form hemoglobin

Transferrin is measured as

An indicator of recent protein status

Ceruloplasmin

Represents 90% of the total plasma copper

Hemolysis

Abnormal breakdown of RBC’s

Intravascular hemolysis

RBC breakdown in blood vessels

Extravascular hemolysis

RBC breakdown in tissues

Causes of hemolysis

sudden compression of RBCs caused by foot-strike or compressed muscles

Hematuria

Loss of iron in urine

Hematuria is brought on by

Frequent high intensity and long duration practice

Girls growth spurt begins

Age 11/12

Girls growth spurt peak

Age 12

Girls growth spurt ends

Age 15/16

Boys growth spurts begins

Age 12/13

Boys growth spurt peak

Age 14

Boys growth spurt ends

Age 19

Resting Energy Expenditure (REE)

Represents the greatest proportion of energy expended

Resting Energy Expenditure (REE) includes

BMR and RMR

Thermic Effect of Food (TEF)

Energy required to obtain and metabolize the energy in consumed food

Activity Energy Expenditure (AEE)

Combination of exercise and nonexercise energy expenditure

Protein requirements for adolescent athletes

1.35 - 1.6 g/kg

Inadequate energy consumption for females

<30 kcal/kg FFM/day

Recommended percent of fat in total daily energy expenditure

20-35%

Anaerobic metabolism

Energy derived from phosphatase breakdown and anaerobic glycolysis

Aerobic metabolism

Energy derived from carbohydrates and fats

anaerobic threshold is often expressed as

75% max oxygen consumption or 85% max predicted heart rate

phosphagen system name is due to

The Immediate availability of high energy phosphate

Phosphagen system is dependent on

PCr to provide a molecule to form ATP

Phosphagen system energy can be released

Anaerobically for up to 8 seconds of high intensity exercise

Anaerobic metabolism ( glycolysis)

Provides energy during high intensity exercise that exceeds one’s ability to provide oxygen to tissues for the work being performed

Anaerobic metabolism (glycolysis) includes

Process that produce energy from glycogen without the need of 02, and the Phosphagen system

Carbohydrate Recommendations for Power/Strength/Speed Athletes

8-12 g/kg/day

Protein intake recommendations for improving power and speed

1.5-1.7 g/kg/day

The ACSM recommends protein be consumed in

Modest amounts with regular spacing through the day

Fat intake recommendations for improving power and speed

2 g/kg/day

Fluid recommendations for improving endurance in a hot and humid environment

Water losses may exceed 3 L/hour

Fluid recommendations for improving endurance in a cool and dry environment

Water loss less than 0.5 L/ hour