Alcohol and Fitness Quiz

2 drinks

alcohol recommendation for men

1 drink

alcohol daily recommendation for women

7kcal

how many calories per gram of alcohol

reduced inflammation and lowered risk of heart disease

benefits of moderate alcohol intake

brain, liver, stomach

what organs does alcohol affect

alcohol dehydrogenase

what enzyme breaks down alcohol in the stomach

acetaldehyde - acetate - carbon dioxide + water

how is alcohol converted

small intestine and stomach

where is alcohol absorbed

liver

where is alcohol metabolized

inhibits ADH, increases urine production

why alcohol leads to dehydration

empty calories, reduces appetite

why alcohol leads to malnutrition

thiamine, vitamin a/d

examples of vitamin deficiencies from alcohol

impaired judgement, slowed reaction time, nausea

short term impact of alcohol

women absorb more alcohol into the bloodstream

how are women affected by alcohol

male enzymes metabolize alcohol faster

how are men affected by alcohol

caffeine masks depressant effects

why should you avoid mixing caffeine with alcohol

severe scarring of liver

what is liver cirrhosis

liver, mouth, colon, stomach

higher cancer risks due to alcohol

better sleep, resistance to colds, nutritional health

benefits of fitness

150 min a week of moderate, 2 strength training or 75 intense

physical activity guidelines

major fuel - muscle glycogen, blood glucose - liver glycogen, glycogen depleted

what happens to glucose during the first 20 min of activity

enhances endurance

what does a high carb diet do to activity

cardiorespiratory endurance

bodys ability to sustain prolonged physical activity that requires the coordinated efforts of the heart and lungs

improved physical performance, injury prevention

benefits of cardiorespiratory endurance

cardiovascular strength, muscular strength, muscular endurance, flexibility, body composition

different components of fitness

almonds, greek yogurt

nutrient dense snacks

consume glucose and carb foods

to enhance glycogen stores you need to

20+ min, body uses fat stores

fat use - duration

less fat, more anaerobic

fat use - intensity

efficiency fat use, stronger

fat use - high

not major fuel, suppresses protein synthesis, increased needs for athletes

mixed research

vitamin E

females, poor diet

Iron

research `

vitamin D

disordered eating, decreased estrogen causes, menstrual changes

female athlete triad

stress, lowered energy, lower body fat

menstrual changes

lower bone density, lower reproduction function

decreased estrogen causes

exercise intensity, temp, humidity, diet

fluid needs are influenced by

hyponatremia

endurance athletes, loss of sodium via sweat

better taste, high levels of sodium, enhanced rate of absorbtion

benefits to sports drinks

combination of sugars, water, carbs, electrolytes

main ingredients in sports drinks

every 15 min during activity, male 8, female 4

drinking fluids during activity

enhanced alertness, concentration, reduced fatigue

benefits to caffiene

physiological effects, headaches, increased blood pressure, heart

concerns of caffeine

safe to use, improves endurance, focus, speed, strength

benefits to taking supplements in athletes

quick fix, can be a hazard

concerns to athletes taking supplements

creatine phosphate

high energy compound in muscle cells that act as a reservoir of energy that can maintain a steady supply of ATP. immediate energy reserve

atp from fat, aerobic, more than 20 min

moderate intensity

3-20 min, atp from carbohydrate, aerobic

high intensity

atp from carbs, 20 sec-3 min, anaerobic

very high intensity

8-10 sec, ATP-CP, anaerobic

extreme intensity