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NBCD > Chapter 13: Sports Nutrition > Flashcards

Chapter 13: Sports Nutrition Flashcards

1
Q

the application of nutritional principles for enhancing athletic performance

A

sports nutrition

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2
Q

_____ of certain nutrient may impair athletic performance due to insufficient energy supply, inability to regulate exercise metabolism at an optimal level, or decrease synthesis of the key body tissues or enzymes

A

inadequate intake

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3
Q

_____ impair athletic performance and even the health of the athlete by disrupting normal physiologic processes or causing undesirable changes in the body

A

excessive intake

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4
Q

energy and nutrient requirements (5)

A

type of activity, duration, intensity, frequency, timing

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5
Q

dietary recommendations - calories

athletes and individuals who exercise more vigorously require _____ than normal in order to maintain a high resting metabolism and reap the benefits of their exertion

in addition, the athlete’s basal metabolic rate, body composition, age, and environment must be taken into account

A

more

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6
Q

dietary recommendations - calories

many athletes may require between _____ calories daily

A

3000-6000

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7
Q

dietary recommendations - calories

appropriate calorie percentage distribution (AMDR) for athletes would be

A

C-P-F: 60-15-25

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8
Q

dietary recommendations - cho

metabolized up to 3x faster than energy from _____, which allows for faster muscle contractions

A

fat

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9
Q

dietary recommendations - cho

_____ provide energy at a slow and gradual pace

A

complex cho

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10
Q

dietary recommendations - cho

_____ cause a rapid drop in blood sugar

A

simple cho

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11
Q

dietary recommendations - cho

cho should be 55-60% of total caloric intake, which is about _____ g/lb of body weight

A

2.3-2.9

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12
Q

dietary recommendations - cho

consume _____ kg BW 1 hr before training/exercise

A

1 g

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13
Q

dietary recommendations - cho

consume _____ g/kg BW 4 hrs before training/exercise

A

4 g

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14
Q

dietary recommendations - cho

consume large portion of cho within _____ hrs after training because glycogen synthesis is greater

A

2 hrs

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15
Q

dietary recommendations - cho

cho consumption for athletes involved in heavy training should be approx _____ g per day

A

400 g

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16
Q

dietary recommendations - cho

consume _____ g/kg BQ of CHO for 1 hour of training per day

A

6 g

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17
Q

dietary recommendations - cho

consume _____ g/kg BW of CHO for 2 hrs of training per day

A

8 g

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18
Q

dietary recommendations - cho

consume at least _____ g/kg BW of CHO for 3 hrs of training per day

A

10 g

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19
Q

cho and chon requirement before, during, and after exercise

requirement: ?

timing of meal: 1 hr prior to exercise

A

0.45-0.9 g CHO

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20
Q

cho and chon requirement before, during, and after exercise

requirement: ?

timing of meal: during exercise (every 30-60 mins to prevent hypoglycemia and hunger)

A

0.5 g CHO

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21
Q

cho and chon requirement before, during, and after exercise

requirement: ?

timing of meal: immediately after and 2 hrs post exercise (which would be the next meal)

A

0.5 g CHO
0.16 g

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22
Q

cho needs during exercise

if with sports drink, _____ oz. every 15-20 mins mins and 16-50 oz. after 30 mins

A

4-8 oz

16-50 oz

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23
Q

cho needs during exercise

if solid food, _____ CHO every 15-20 mins and _____ CHO per hr

A

7-15 g CHO

30-60 g CHO

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24
Q

cho needs after exercise

_____ as soon as possible, or within the first 30 mins after exercise, and at 2-hr interval up to 4 hrs after exercise

A

40-60 g

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25
Q

cho needs after exercise

_____ CHO/kg within the first 30 mins after exercise, and at 4 hrs after exercise

A

1.5 g

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26
Q

cho needs after exercise

if weight is less than 60 kg then 60 g will be at the _____ end of range

A

maximum

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27
Q

cho needs after exercise

if weight is greater than 60 kg, then 60 g will be at the _____ end of range

A

minimum

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28
Q

cho needs after exercise

maximum _____ g/kg BW at 2hrs intervals up to 4 hrs after exercise

A

1.5 g

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29
Q

cho needs at short-term events

an _____ in the amount of cho combined with a light workout at least 1 day prior to a short-term event will assure a supply of liver and muscle glycogen

A

increase

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30
Q

cho needs at short-term events

on the day of the event, the athlete should _____ roughage, fats, and gas-forming foods to avoid a heavy, long-lasting, flatus-producing residue

A

eliminate

31
Q

cho needs at long-term events

prior to long-term events, modified glucose loading should be provided to increase muscle glycogen

after event has begun, glucose ingestion is suggested in order to spare liver glycogen stores

glucose immediately before an event will impair lipid mobilization and is therefore contraindicated

A

-

32
Q

dietary recommendations - chon

about _____ of additional protein is sufficient in muscle-building phase

A

6-7 g

33
Q

dietary recommendations - chon

_____ above the normal daily allowance will provide for body maintenance in most athletic endeavors

A

3 g

34
Q

dietary recommendations - chon

_____ protein is required except when there is an unusual development of muscles

A

no additional

35
Q

dietary recommendations - chon

______ in the diet should be avoided because animal fat is likely to be high in saturated fat, is expensive, and has an adverse effect on body hydration

A

excessive protein

36
Q

dietary recommendations - chon

proteins and cho should be consumed _____ for all sports - they have been shown to enhance recovery while replenishing muscle glycogen and repairing tissue

A

post-exercise

37
Q

dietary recommendations - chon

ratio of chon:cho

A

1:3

38
Q

chon req acc to PA

protein requirement: 0.8 g/kg BW/day

physical activity:

A

sedentary population

39
Q

chon req acc to PA

protein requirement: 0.55-0.8 g/lb BW

physical activity: ?

A

athletes in general

40
Q

chon req acc to PA

protein requirement: 1.0-1.2 g/kg BW/day

physical activity: ?

A

endurance athlete

41
Q

chon req acc to PA

protein requirement: 1.2-1.5 g/g BW/day

physical activity: ?

A

strength training athlete

42
Q

chon req acc to PA

protein requirement: 0.8 g/lb

physical activity: ?

A

power athletes

43
Q

chon req acc to PA

protein requirement: 0.6 g/lb

physical activity: ?

A

combination sports use

44
Q

dietary recommendations - fat

power and combination sport competitors should hold their fat intake to _____ g/lb BW

A

0.45

45
Q

dietary recommendations - fat

endurance athletes may need to _____ their fat intake because their cho intake is sufficient for keeping muscle glycogen levels elevated

A

decrease

46
Q

dietary recommendations - vitamins and minerals

if no deficiency exists, supplementation is _____

A

ineffective

47
Q

dietary recommendations - vitamins and minerals

increased exercise levels are not correlated with increased dietary needs for vitamins or minerals, with the possible exception of _____ for very active women

A

riboflavin (vitamin b2)

48
Q

dietary recommendations - vitamins and minerals

increased exercise levels are not correlated with increased dietary needs for vitamins or minerals, with the possible exception of _____ for very active men

A

pyridoxine (vitamin b6)

49
Q

dietary recommendations - vitamins and minerals

of the vitamins and minerals, _____ is important in young athletes because anemia is associated with reduced oxygenation

A

iron

50
Q

dietary recommendations - vitamins and minerals

_____ is supplemented with the idea of helping to build muscle and promote growth

human synthesize adequate amounts of this nutrient; its functions are with the central nervous system and cell structure

A

choline

51
Q

dietary recommendations - vitamins and minerals

a trace element involved with glucose metabolism

A

chromium

52
Q

dietary recommendations - vitamins and minerals

*chromium:
mixes with _____ in the body - forms chromium picolinate - available in supplement form

A

picolinate acid

53
Q

dietary recommendations - vitamins and minerals

*chromium:
with strenuous exercise, the body may lose more than usual from _____

A

urine

54
Q

dietary recommendations - water

most crucial nutrient for athletes

need about 1 L of water for every 1000 calories consumed (1 fl. oz. per kg BW)

A

water

55
Q

dietary recommendations - water

_____ associated with a minimal water loss of 3% BW; such a fluctuation in weight may be accompanied by a depressed level of performance that will undo the benefits of training

A

premature fatigue

56
Q

dietary recommendations - water

water losses of 9-12% of total BW can be fatal

with _____, the body can lose 2 quarts per hr

A

strenuous exercise

57
Q

dietary recommendations - water

a gam of sweat evaporating from the skin removes approximately 0.6 kcal of energy from heat

(1 g of sweat = _____ kcal burned)

A

0.6

58
Q

dietary recommendations - water

a loss of 2-3% in BW due to sweating can reduce _____ by more than 10%

A

aerobic ability

59
Q

losses of 5% or more in BW can result in _____

A

heat stroke

60
Q

fluid needs - before exercise

lots of fluids 24-36 hrs before exercise

A

-

61
Q

fluid needs - before exercise

_____ oz. of fluid 2 hrs before exercise

A

16

62
Q

fluid needs - before exercise

_____ oz. water approximately 15 mins before exercise

A

8-20 oz

63
Q

fluid needs - before exercise

_____ of fluid immediately before exercise

A

4-8 oz

64
Q

fluid needs - during exercise

drink _____ oz of water every 10-20 mins

A

4-10 oz

65
Q

fluid needs - during exercise

drink _____ ml of chilled liquid every 10-15 mins rather than a large amount at one time

A

100-200 ml

66
Q

fluid needs - during exercise

what liquids to avoid?

A

concentrated juices (softdrinks, fruit juice, fruit drinks)

67
Q

fluid needs - after exercise

take _____ pint water/lb BW loss

A

1 pint

68
Q

fluid needs - after exercise

drink at least _____ oz. of fluid after exercise

A

8-16

69
Q

fluid needs - after exercise

for moderate exercise without extreme temperatures or duration, _____ is the best choice for replacing the fluids

it cools the body and empties quicker from the stomach

A

cold water

70
Q

fluid needs - after exercise

_____ increases the losses of sodium, potassium, and chloride

A

profuse sweating

71
Q

fluid needs - after exercise

_____ are weak solutions containing small amounts of cho and minerals that are designed to be used during exercise to replace water and electrolytes and to provide some cho for energy

can be useful in events lasting over 90 mins

A

sports drinks

72
Q

fluid needs - after exercise

avoid _____ during exercise because they increase the likelihood of dehydration

A

salt tablets

73
Q

fluid needs - after exercise

_____ may be better than water for fluid replacement during prolonged exercise provided that the concentration of glucose is less than 12%

the absorption rate is decreased at the 12% level, and the athlete may experience GI distress

A

glucose solutions

74
Q

fluid needs - after exercise

diluted salt solution

A

1/3 tsp to 1 qt water

NBCD (89 decks)

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