Chapter 5 - Performance enhancement of the musculoskeletal system Flashcards

Question

What is Group C?

Answer 1

Have little meaningful proof of beneficial effects. (Not provided to athletes within supplement programs)

Answer 2

Banned or at high risk of contamination with substances that could lead to a positive drug test (Should not be used by athletes)

Answer 3

Are the major fuel required for activities of high intensity as well as sub-maximal, prolonged duration

Answer 4

Is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood-glucose levels after eating

Answer 5

70 and above — Rapidly digested and absorbed and result in a rapid increase in blood glucose levels (before activity)

Answer 6

55 or less — Slowly digested and absorbed and produce gradual rises in blood glucose and insulin levels (during activity)

Answer 7

⠂Tomatos ⠂Apples ⠂Milk ⠂Yoghurt ⠂Cucumber

Answer 8

⠂Bananas ⠂Sweet Potato ⠂Mango ⠂Peaches ⠂Wholemeal Bread

Answer 9

⠂Chocolate ⠂White Bread ⠂Watermelon ⠂Brown Rice ⠂Lychee

Answer 10

Involves the manipulation of training and nutrition prior to endurance events to maximise muscle glycogen (carbohydrate) storage

Answer 11

Are a compact, solid source of carbohydrate designed to provide a large boost of fuel in one serving (During and after activity to replenish depleted storage of energy in the muscle)

Answer 12

Provide a compact and practical source of carbohydrates to boost fuel levels pre, during and post - activity to replenish fuel storage at the muscle site ↪ Often also contain protein & micronutrients

Answer 13

Are supplements typically containing a carbohydrate-rich, protein-moderate, low-fat powder (or liquid) that can be mixed with water or milk

Answer 14

Are Carbohydrate–electrolyte drinks that allow an athlete to rehydrate and refuel at the same time - Before, during or after training and competition

Answer 15

⠂Overconsumption ⠂Additional carbohydrates (impacting energy balance and displacement of other nutrients) ⠂Gastrointestinal discomfort

Answer 16

1. Isotonic 2. Hypotonic 3. Hypertonic

Answer 17

Drinks like Gatorade or Powerade, widely used by most athletes, they have a rapid absorption rate

Answer 18

A drink like water, for athletes that require fluid replenishment without carbohydrates with a rapid absorption rate

Answer 19

Drinks like Soft drinks and Fruit Juices, drank for prolonged endurance and have a slow absorption rate

Answer 20

Vitamins are essential components of a balanced diet ↪ Allow normal body growth and maintenance by assisting chemical reactions in the body

Answer 21

Minerals are inorganic substances in the body required for adequate functioning of the body ↪ Important components of bone, muscle, skin and blood

Answer 22

Important for muscle contraction, nerve transmission, enzyme activity and blood clotting ⠂Essential component of bones and teeth

Answer 23

May lead to low bone-mineral density and the RISK of stress fractures

Answer 24

Can assist performance of the musculoskeletal system through increased muscle protein synthesis and therefore an increased muscle cross-sectional area

Answer 25

Most common form of supplementation are protein powders made into shakes and protein bars ↪ Protein is generally higher than can be achieved in consuming foods containing protein

Answer 26

1. Whey Protein Isolate - Highest Amount (no lactose and fat) 2. Whey Protein Concentrate - High amount (small amounts of lactose and fat present) 3. Whey Protein Hydrolysate - Comb of above forms

Answer 27

⠂Demand placed on the kidneys to excrete any unused amino acids ⠂Compromise bone density and may also lead to weight gain if food choices are also high in fat

Answer 28

Acts on the central nervous system (CNS) to stimulate the release of adrenalin and alters perception of effort and fatigue

Answer 29

⠂Alters the nervous system, creating a change in perception of effort and fatigue ⠂Stimulates both the release and the action of adrenaline ⠂Causes a diuretic effect, leading to dehydration

Answer 30

A naturally occurring compound found in skeletal muscle, Created through daily intake of foods such as fish, poultry and red meat ↪ Also manufactured in the kidneys through the intake of some amino acids

Answer 31

⠂Anecdotal reports of weight gain due to fluid retention ⠂Cramps ⠂Harmful effects on the liver and kidneys

Answer 32

Increases the body’s ability to dispose of excess hydrogen ions that are produced during anaerobic glycolysis

Answer 33

Steroids are synthetically produced drugs that mimic the effect of the hormone testosterone

Answer 34

Building of bone and muscle to increase the amount of strength and power they can produce (Athletes are able to produce more force to run quicker, jump higher & throw further)

Answer 35

Plyometric and short interval training and the use of protein supplementation to assist the growth and repair of muscle

Answer 36

Is a peptide hormone that is naturally produced by the pituitary gland that determines the height, bone and muscle growth of an individual

Answer 37

⠂Fluid retention ⠂Thickened skin ⠂Hypertension ⠂Osteoarthritis

Answer 38

Resistance, plyometric and short interval training, as well as the use of protein supplementation

Answer 39

⠂Income ⠂Education ⠂Influence of self, family, peers ⠂Influence of coaches and sporting organisations ⠂Cultural norms in the society or the particular sporting culture ⠂National and political ideology