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1
Q

What are the predominant fuel sources for high-intensity (85% VO2 max) exercise lasting <1 minute (all-out sprint)?

A

PCr for the first few seconds, then anaerobic glycolysis (creates lactate).

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2
Q

What are the predominant fuel sources for high-intensity exercise lasting 5 seconds (1RM squat)?

A

PCr

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3
Q

What are the predominant fuel sources for high-intensity exercise lasting 4-5 minutes (1 1500m sprint)?

A

PCr for the first few seconds, then anaerobic glycolysis (creates lactate).

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4
Q

What are the predominant fuel sources for moderate-intensity exercise (10k run)?

A

Aerobic glycolysis + some fat oxidation (intramyocellular lipids, IMCL; free fatty acids). Some amino acids if >2.5 hours, but typically preserved.

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5
Q

What are the predominant fuel sources for very low-intensity long duration exercise >6 hours (100k or rest)?

A

Primarily fat oxidation + some aerobic oxidation.

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6
Q

How much glycogen can be stored in the muscle?

A

300-400 g (1200-1600 kcal)

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7
Q

How much glycogen can be stored in the liver?

A

75-100 g (300-400 kcal)

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8
Q

How much glucose is in the blood stream?

A

~5 g (20 kcal)

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9
Q

Describe the difference between short-term and long-term fatigue?

A

Short-term fatigue (metabolic): Results from lactate buildup

Long-term fatigue (substrate): Results from glycogen depletion (“hitting the wall”).

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10
Q

Describe the Physical Activity Guidelines for Americans.

A

150 min/wk moderate-intensity or 75 min/wk vigorous-intensity.

Additional benefits: 2x

2+ days/wk strength training

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11
Q

List the micronutrients involved in AOX activity.

A
  1. Vitamin E - donates electron to free radical to stabilize it.
  2. Vitamin C - regenerates vitamin E; also helps with iron absorption and collagen synthesis.
  3. Vitamin A (beta-carotene) - very weak AOX properties.
  4. Selenium - involved in glutathione activity
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12
Q

Who might be at risk of a vitamin E deficiency?

A

Anyone restricting fat or with a fat malabsorption diet.

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13
Q

Who might be at risk of a vitamin C deficiency? Toxicity?

A

Low f/v intake.

Megadoses may increase risk of hemochromatosis and kidney stones.

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14
Q

Who might be at risk of a vitamin A deficiency?

A

Anyone restricting fat or with a fat malabsorption diet.

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15
Q

Who might be at risk of a Selenium deficiency?

A

Low risk

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16
Q

List the micronutrients involved in blood health and energy metabolism.

A
  • Vitamin K
  • Folate
  • Iron
  • B Vitamins
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17
Q

Who might be at risk of an iron deficiency?

A

Vegetarians, athletes training at altitude, females with heavy menses, and female runners.

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18
Q

Who might be at risk of a B12 deficiency?

A
  • Vegans
  • Low IF (geriatric)
  • Atrophic gastritis.
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19
Q

Who might be at risk of a B6 deficiency? Toxicity?

A

Low risk of both, although excess supplementation could cause nerve damage.

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20
Q

Who might be at risk of a folate deficiency?

A

Pregnancy (1st trimester).

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21
Q

Who might be at risk of a vitamin K deficiency?

A

Anyone restricting dietary fat or with a fat malabsorption disorder.

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22
Q

What are the micronutrients involved in bone health?

A
  • Ca
  • Ph
  • Mg
  • Vitamin D
  • Vitamin C
  • Vitamin K
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23
Q

Who might be at risk of a calcium deficiency?

A

Dairy-free.

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24
Q

What might cause a phosphorus toxicity?

A

Renal insufficiency

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25
Who might be at risk of a vitamin D deficiency?
Northern latitudes, dark skin tone, low dietary intake, restricted fat diet or fat malabsorption disorder.
26
Who might be at risk of a magnesium deficiency?
Low risk
27
List the exchanges for STARCH
80 kcal 15 g CHO 3 g PRO 0 g FAT
28
List the exchanges for VEG
25 kcal 5 g CHO 2 g PRO 0 g FAT
29
List the exchanges for FRUIT
60 kcal 15 g CHO 0 g PRO 0 g FAT
30
List the exchanges for MILK (Whole)
150 kcal 12 g CHO 8 g PRO 8 g FAT
31
List the exchanges for MILK (2%)
120 kcal 12 g CHO 8 g PRO 5 g FAT
32
List the exchanges for MILK (1%)
90 kcal 12 g CHO 8 g PRO 3 g FAT
33
List the exchanges for MILK (fat-free/skim)
90 kcal? 12 g CHO 8 g PRO 0 g FAT
34
List the exchanges for MEAT (high-fat)
100 kcal 0 g CHO 7 g PRO 8 g FAT
35
List the exchanges for MEAT (med-fat)
75 kcal 0 g CHO 7 g PRO 5 g FAT
36
List the exchanges for MEAT (lean)
55 kcal 0 g CHO 7 g PRO 3 g FAT
37
List the exchanges for MEAT (extra-lean)
35 kcal 0 g CHO 7 g PRO 0-1 g FAT
38
List the exchanges for FAT
45 kcal 0 g CHO 0 g PRO 5 g FAT
39
List the predictive equations to estimate energy needs, and describe when each would be most appropriate.
1. Cunningham - Most accurate, but requires FFM. 2. Harris-Benedict - Also accurate, and does not require FFM. 3. Mifflin St. Jeor - Also accurate, does not require FFM, and useful for obese individuals.
40
What is the activity factor for SEDENTARY?
1.25
41
What is the activity factor for LIGHTLY ACTIVE (sits most of the day with some walking and activity)?
1.50
42
What is the activity factor for MODERATELY ACTIVE (~1 hr/day exercise)?
1.75
43
What is the activity factor for VERY ACTIVE (multiple hours of exercise per day)?
2.20
44
What are the daily carb needs for low-intensity or skill-based training days?
3-5 g/kg/day
45
What are the daily carb needs for moderate-intensity training days (~60 min/day)?
5-7 g/kg/day
46
What are the daily carb needs for high-intensity training days (~1-3 hrs/day)?
6-10 g/kg/day
47
What are the daily carb needs for very high-intensity training days (~4-5 hrs/day)?
8-12 g/kg/day
48
Describe the pre-workout carb goals for 1, 2, 3, and 4 hours before an event.
1 hr pre = 1 g/kg 2 hrs pre = 2 g/kg 3 hrs pre = 3 g/kg 4 hrs pre = 4 g/kg
49
What is the “goal” of pre-workout carbs?
Top off glycogen stores.
50
What is the “goal” of intra-workout carbs?
Stabilize blood glucose levels throughout training.
51
What is the “goal” of post-workout carbs?
Start the recovery process and replenish lost glycogen stores.
52
Carb recommendations for workouts 30 min or less?
None.
53
Carb recommendations for high-intensity workouts 30-75 min?
As needed (small amounts).
54
Carb recommendations for endurance or intermittent high-intensity workouts 1-2 hrs?
30 g/hr
55
Carb recommendations for endurance events 2-3 hrs?
60 g/hr (fast carbs + slow carbs if needed for digest ability).
56
Carb recommendations for endurance events >2.5 hrs?
90 g/hr (fast carbs + slow carbs if needed for digestability).
57
What is the maximum glucose absorption rate?
1 g/min
58
How can you increase the maximum glucose absorption rate?
You can increase the digestion to 1.8 g/min by mixing glucose and fructose carb sources.
59
What are the post-workout carb recommendations?
Only after glycogen DEPLETING activity: 1-1.2 g/kg within 30 min (or divide BW by 2). *If next activity is <8 hours away, repeat post-workout carb protocol every hour for 4 hrs.
60
For what type of events would carb loading be most beneficial?
Endurance events >90 min.
61
Describe the carb-loading guidelines.
2 days before: 10-12 g/kg 1 day before: 10-12 g/kg Competition day: follow pre-/during-/post-workout guidelines
62
What are the daily protein needs for endurance athletes?
1.2-1.4 g/kg/day
63
What are the daily protein needs for strength/power athletes?
1.6-2.0 g/kg/day
64
What are the pre-workout protein guidelines?
Moderate amount in pre-workout MEAL 2-4 hours before.
65
What are the protein guidelines for during workouts?
For most workouts, intra-workout protein is unnecessary. For events 2.5 hrs or more, some small amounts may be beneficial.
66
What are the protein guidelines for post-workout?
3:1 ratio of CHO: PRO Or ~15-30 g PRO with 2-3 g LEU
67
What are the protein guidelines for meals and snacks?
0.25 g/kg 4-5x per day (some athletes may need up to 0.4 g/kg) with 2-3 g LEU per serving
68
What are the fat recommendations for athletes?
Follow AMDR guidelines: 20-35% kcal; recommendation is to calculate kcals, protein, and carb, and then assign the remaining kcals to fat, ensuring it falls within 20-35%.
69
What are the saturated fat recommendations for athletes?
Same as general population: <10% daily calories.
70
What are the trans fat recommendations for athletes?
Same as general population: <1% daily calories.
71
Define radiative cooling.
Using specialized materials that reflect infrared to reduce core body temperature (I.e. wearing a silver-coated cooling vest).
72
Define conductive cooling.
Involves the transfer of heat between materials in contact with the skin’s surface (I.e. use of ice packs or cold water immersion).
73
Define evaporative cooling.
A physiological response where the body reduces heat via sweat from the skin’s surface.
74
Define convective cooling.
Involves the transfer of heat away from the skin via movement of air or fluid particles (I.e. using a fan or spray bottle).
75
Which cooling methods do children primarily rely on?
Radiative/convective
76
To rehydrate fully after an activity, how many oz of water should an athlete consume per lb of BW lost?
24 oz (150%)
77
What are the average daily fluid requirements for males and females?
Females: ~2.7 L/d Males: ~3.7 L/d
78
What is the AI of sodium?
1,300 mg/d
79
What is the AI of chloride?
1,300 mg/d
80
What is the AI of potassium?
4,700 mg/d
81
What is the AI of magnesium?
240-420 mg/d
82
What is the AI of calcium?
1,000-1,300 mg/d
83
Describe the pre-workout fluid recommendations.
2 hrs pre: 16-24 oz 15 min pre: 8-16 oz
84
Describe the carbohydrate and sodium composition of most sports drinks (6-8% CHO).
~15 g CHO and ~110 mg Na per 8 oz sports drink
85
Describe the fluid recommendations for high-intensity exercise 30-75 min.
6-12 oz water every 15 min + CHO/electrolytes if >1 hr
86
Describe the fluid recommendations for endurance and intermittent, high-intensity exercise 1-2 hrs.
6-12 oz water every 15 min + CHO + electrolytes prn
87
Describe the fluid recommendations for endurance exercise >2.5 hrs.
6-12 oz water every 15 min + CHO + electrolytes prn + protein prn
88
Describe the fluid recommendations for endurance exercise 2-3 hrs.
6-12 oz water every 15 min + CHO + electrolytes prn
89
List the BMI classification categories.
<18.5 - Underweight 18.6-24.9 - Normal 25-29.9 - Overweight 30-34.9 - Obese Class I 35-39.9 - Obese Class II >40 - Obese Class III (“Extreme Obesity”)
90
What is the weekly target for weight gain athletes?
0.25-0.50 kg/wk
91
What are the daily calorie goals for weight gain?
Females: +300-400 kcal/d Males: +400-500 kcal/d
92
What is the recommended protein range for weight gain athletes?
1.4-2.0 g/kg
93
What is the weekly target for weight loss athletes?
0.7% body weight
94
What are the daily calorie goals for weight loss?
Females: -200-300 kcal/d Males: -300-500 kcal/d
95
What is the recommended protein range for weight loss athletes?
1.5 g/kg

CSSD Exam Prep (3 decks)

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