chapitre 1

Question 1

nutrition =

Answer 1

ingestion + digestion + absorption + metabolism

Question 2

name some macronutrient

Answer 2

carbs
fats
prot
water

Question 3

name some micronutrient

Answer 3

vitamins
mineral & trace element

Question 4

function of nutrient

Answer 4

• promotion of growth and development
• provision of energy
• regulation of metabolism

Question 5

long-term sport nutrition goal

Answer 5

• adequate energy intake to meet the energy demand of training and performance
• adequate replenishment of muscle and liver glycogen with dietary carbs
• adequate protein intake
• adequate hydration
• adequate overall diet to maintain good health
• appropriante weight and body composition

Question 6

short-term nutrition goal

Answer 6

• consumption of food and beverage to delay fatigue during training and competition
• minimization of dehydration and hypohydratation
• utilization of dietary strategies beneficial for performance
• intake of nutrients that support recovery
• appropriate timing of nutrients

Question 7

what is progressivee overload:

Answer 7

gradual increase in weight with strength training

Question 8

what is the difference between essential/indispensable and non-essential/dispensable

Answer 8

essential: can’t be synthesized in the body
non-essential: can be synthesized by the body

Question 9

carateristic of essential nutrient

Answer 9

• for growth, health and survival
• in absence: deficiency disease and death
• critical level of intake
• substance is not synthesize in the body

Question 10

what is DRI + role

Answer 10

dietary reference intake -> aimed at prevention of chronic disease

Question 11

which reference value to use when assessing a diet for a group

Answer 11

EAR

Question 12

which reference to use when assessing DRI for individual

Answer 12

RDA

Question 13

when you want to decrease amount of certain nutrient what do you look for

Answer 13

free, low, reduced, light

Question 14

when you want to increase the amount of certain nutrients what do you look for

Answer 14

source
high or good source
very high or excellent source

Question 15

guideline for carbs

Answer 15

3-10 g/kg/d may be as high as 12, importance of timing

Question 16

guideline for proteins

Answer 16

1.2-2.0 g/kg/d if energy intake is adequate

Question 17

guideline for fats

Answer 17

20-35% of total calories, last macronutrient determined

Question 18

what to take and when to take it prior to exercise

Answer 18

1-4h prior, high carb, moderate protein, low fat and fibre

Question 19

how munch carbs to take for an event that last more than 60min and more than 2.5h

Answer 19

60 -> 30-60g
2.5h - 90g

Question 20

Food and fluid intake after exercise

Answer 20

goal: replenish nutrient lost
CHO; 1.0-1.2 g/kg/d within 2h
fluid: 1.5 L/Kg body weight lost
protein: 15-25g
electrolyte if sweat a lot

Question 21

what is an ergogenic aid

Answer 21

anything that enhance a person ability to perform work, improve athlete performance

Question 22

what is a dietary supplement according to the DSHEA

Answer 22

A product, other than tobacco, intended to supplement the diet that
bears or contains 1 or more of the following dietary ingredients:
¡ A vitamin
¡ A mineral
¡ An herb or other botanical
¡ An amino acid
¡ A dietary substance for use by humans to supplement the diet by
increasing total dietary intake
¡ A concentrate, metabolite, constituent, extract, or combination of
any ingredient described above.
¡ Intended for ingestion
¡ Not conventional food
¡ Sole item of a meal or diet
¡ Note: supplements do not require approval by the FDA

Question 23

what is FDA and control what

Answer 23

food and drug administration
- don’t control supplement
- jurisdiction over label
- sporadic & infrequent monitoring

Question 24

what is doping

Answer 24

• enhancing performance using foreign substances or other artificial means.
• from the Dutch word “dop”
• Previously used for illegal drugging of racehorses
• the Code and the Prohibited List set by WADA

Question 25

cause of idnavertent doping

Answer 25

• ignorance
• not all ingredient listed
• contamination
• name in ingredient list are not recognized

Question 26

reason to use dietary supplement among athlete

Answer 26

• Poor diet
• Physical demands of training and competition
• Others are taking
• Recommended by coach, dr, trainer, etc
• Stay healthy and boost immunity
• Personal recommendation, advertising and information on internet

Question 27

safety consideration of herbal supplements

Answer 27

Concern of liver toxicity
¡ Lack of standardization of
active ingredient
¡ Contamination
¡ Interaction with other
medications

Question 28

what is correlation

Answer 28

relationship between two
variables, including strength of the relationship.

Question 29

what is causation

Answer 29

when a variable produces a
particular effect.

Question 30

recommendation should/should not be based on one study. Studies should/should not be replicated

Answer 30

should not, should

Question 31

what is extrapolation

Answer 31

takes facts known about one population and
applies them to another population.