water used for thermoregulation during exercise → higher need for water replenishment
why endurance athletes require greater water intake
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basal metabolic rate (BMR)
Minimum amount of energy needed to survive
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Basal metabolic rate
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Thermic effect of feeding
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Thermic effect of physical activity
components of daily energy expenditure
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Intake occurs intermittently during the day, expenditure occurs constantly
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Energy balance:
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overconsumption of food will lead to storage → weight gain
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Insufficient consumption of food will lead to compensation for deficit → weight loss
the relationship between energy expenditure and intake
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Obvious differences in body compositions among different sports:
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Endurance athletes = slender and small
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Strength and power athletes = muscular
association between body composition and athletic performance
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Carb Loading
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Protein consumption for gaining muscle mass (FFM)
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Reduction of energy intake for reducing fat mass
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Deliberate restriction of food and fluid to achieve a body mass that allows them to compete in a specific weight class → causes dehydration and low energy stores
Discuss dietary practices employed by athletes to manipulate body composition.
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carb loading
reducing training and increasing carbohydrate intake (avoids need for hard exercise to empty muscles of glycogen) → greater energy store, longer performance
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low glycogen content
Slow twitch (type I)
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medium glycogen content
Fast twitch (type IIa)
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high glycogen content
Fast twitch (type IIb)
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high intensity exercise (burst of energy needed)
uses fast twitch fibers, anaerobic metabolism, glycolysis will demand high rates of glycogen.
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low intensity exercise (endurance)
type 1 (slow twitch) fibers will be used; synthesis of ATP will be aerobic/Krebs cycle.
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rate of glycolysis will be low
Continuous moderate exercise (cycling) in slow twitch muscle fibers
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rate of glycolysis will be high
High intensity exercise (sprinting) in fast twitch fibers
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glycemic index (CI)
a number associated with the carbohydrates in a particular type of food that indicates the effect of these carbohydrates on a person's blood glucose level
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High: (sweets) = 100
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Medium: (brown rice) = 50
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Low: (green vegetables) = > 15
GI
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high GI foods
(post-exercise) assist the body in restoring its glycogen stores → re-fueling, or during exercise
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low GI foods
may be beneficial prior to exercise; daily diet should be low to medium GI carbohydrates
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carbo-loading
high GI foods provide a supply of glycogen (for energy/ATP)
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weight reduction
(boxers; jockeys) restrict fluids & food to fit into a weight class → dangerous as it can cause dehydration
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Loss of water and salt from sweat
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Electrolytes enhance fluid absorption in the gut.
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Glucose in drinks provides energy source
the reasons for adding sodium and CHO to water for endurance athletes
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sports drinks, bars, and gels
provide a lot of energy but only necessary for extremely intense activity
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caffeine
stimulates the nervous system (higher heart rate), can increase blood flow to exercising muscles, increases short-term force, boost mid-event
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creatine
gaining muscle, aids the synthesis of creatine phosphate; benefits exercise that uses ATP-PC energy system
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bicarbonate
alkaline/base which increases pH of blood which increases tolerance of lactic acid during exercise
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0.8 per kg of body weight
the recommended daily intake of protein for adult female and male non-athletes
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cheese, eggs, nuts
sources of protein for vegetarians
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fish, chicken, red meats
sources of protein for non-vegetarians
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1.2 to 1.4 g/kg/day
protein intake for endurance athletes
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protein
important for building and repairing cells (muscle) following endurance or shorter events
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1.2 to 1.7 g/kg/day
protein intake for strength athletes
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weight gain
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liver and kidney damage (where excess proteins are processed)
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high cholesterol
harmful effects of excessive protein intake
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Water: 3-4 days
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Food: 30-60 days
How long without food and water (depending on conditions)?
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40
During a fast, can lose only __% of body weight without dying
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2.5 L
typical daily water loss from urine, sweat, saliva, feces, etc.
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hypothalamus
main monitor of fluid level in blood (blood gets thick if without) in brain
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Antidiuretic Hormone (ADH)
Causes retention of water in kidneys
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Received in the collecting duct of nephron
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urine
urea and uric acid; gets rid of nitrogenous waste and salts to keep blood volume correct
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urine production
Filtration - capsule
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Reabsorption - pct/henle
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Secretion - dct
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hyponatremia
sodium(NaCl) concentration is too low, water concentration too high; variety of causes possible
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mechanical digestion
physical breakdown of big pieces to small (mouth, stomach)
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chemical digestion
breakdown at molecular level so that absorption can occur (Mouth (lil), Stomach (lil), Pancreas (producing enzymes), SMALL INTESTINE)
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peristalsis
wave movement contraction along gastrointestinal tract (Esophagus → rectum)
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absorption
movement of small particles across gastrointestinal tissue (stomach (lil), SMALL INTESTINE, LARGE INTESTINE)
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elimination
release of waste, undigested food (rectum, anus)
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enzymes
proteins that decrease activation energy and speed up chemical reactions
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denaturation
enzymes lose shape because of temperature or PH imbalance
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transport/absorption
Glucose and the other monosaccharides cross at brush border, through cytoplasm (cytosal) of the basolateral membrane and into the capillary
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glucose and galactose
actively transported (requires energy, low to high)
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fructose
moves by facilitated diffusion (uses a channel (high to low))
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amino acid structure
Proteins are absorbed at the same place through varied mechanisms depending on ________________
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lipids
harder to digest because of hydrophobic nature
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bile salts
emulsify fats, spreading them out to increase surface area (also "presents" the fats to the villi so that lipase can begin decomposition process)
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Amount of physical activity
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How frequently you eat (process of digesting food takes energy)