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CSSD Exam Prep > Content Area 1 > Flashcards

Content Area 1 Flashcards

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
Q

Who might be at risk of a vitamin D deficiency?

A

Northern latitudes, dark skin tone, low dietary intake, restricted fat diet or fat malabsorption disorder.

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26
Q

Who might be at risk of a magnesium deficiency?

A

Low risk

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27
Q

List the exchanges for STARCH

A

80 kcal
15 g CHO
3 g PRO
0 g FAT

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28
Q

List the exchanges for VEG

A

25 kcal
5 g CHO
2 g PRO
0 g FAT

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29
Q

List the exchanges for FRUIT

A

60 kcal
15 g CHO
0 g PRO
0 g FAT

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30
Q

List the exchanges for MILK (Whole)

A

150 kcal
12 g CHO
8 g PRO
8 g FAT

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31
Q

List the exchanges for MILK (2%)

A

120 kcal
12 g CHO
8 g PRO
5 g FAT

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32
Q

List the exchanges for MILK (1%)

A

90 kcal
12 g CHO
8 g PRO
3 g FAT

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33
Q

List the exchanges for MILK (fat-free/skim)

A

90 kcal?
12 g CHO
8 g PRO
0 g FAT

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34
Q

List the exchanges for MEAT (high-fat)

A

100 kcal
0 g CHO
7 g PRO
8 g FAT

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35
Q

List the exchanges for MEAT (med-fat)

A

75 kcal
0 g CHO
7 g PRO
5 g FAT

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36
Q

List the exchanges for MEAT (lean)

A

55 kcal
0 g CHO
7 g PRO
3 g FAT

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37
Q

List the exchanges for MEAT (extra-lean)

A

35 kcal
0 g CHO
7 g PRO
0-1 g FAT

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38
Q

List the exchanges for FAT

A

45 kcal
0 g CHO
0 g PRO
5 g FAT

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39
Q

List the predictive equations to estimate energy needs, and describe when each would be most appropriate.

A
  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
Q

What is the activity factor for SEDENTARY?

41
Q

What is the activity factor for LIGHTLY ACTIVE (sits most of the day with some walking and activity)?

42
Q

What is the activity factor for MODERATELY ACTIVE (~1 hr/day exercise)?

43
Q

What is the activity factor for VERY ACTIVE (multiple hours of exercise per day)?

44
Q

What are the daily carb needs for low-intensity or skill-based training days?

A

3-5 g/kg/day

45
Q

What are the daily carb needs for moderate-intensity training days (~60 min/day)?

A

5-7 g/kg/day

46
Q

What are the daily carb needs for high-intensity training days (~1-3 hrs/day)?

A

6-10 g/kg/day

47
Q

What are the daily carb needs for very high-intensity training days (~4-5 hrs/day)?

A

8-12 g/kg/day

48
Q

Describe the pre-workout carb goals for 1, 2, 3, and 4 hours before an event.

A

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
Q

What is the “goal” of pre-workout carbs?

A

Top off glycogen stores.

50
Q

What is the “goal” of intra-workout carbs?

A

Stabilize blood glucose levels throughout training.

51
Q

What is the “goal” of post-workout carbs?

A

Start the recovery process and replenish lost glycogen stores.

52
Q

Carb recommendations for workouts 30 min or less?

53
Q

Carb recommendations for high-intensity workouts 30-75 min?

A

As needed (small amounts).

54
Q

Carb recommendations for endurance or intermittent high-intensity workouts 1-2 hrs?

55
Q

Carb recommendations for endurance events 2-3 hrs?

A

60 g/hr (fast carbs + slow carbs if needed for digest ability).

56
Q

Carb recommendations for endurance events >2.5 hrs?

A

90 g/hr (fast carbs + slow carbs if needed for digestability).

57
Q

What is the maximum glucose absorption rate?

58
Q

How can you increase the maximum glucose absorption rate?

A

You can increase the digestion to 1.8 g/min by mixing glucose and fructose carb sources.

59
Q

What are the post-workout carb recommendations?

A

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
Q

For what type of events would carb loading be most beneficial?

A

Endurance events >90 min.

61
Q

Describe the carb-loading guidelines.

A

2 days before: 10-12 g/kg
1 day before: 10-12 g/kg
Competition day: follow pre-/during-/post-workout guidelines

62
Q

What are the daily protein needs for endurance athletes?

A

1.2-1.4 g/kg/day

63
Q

What are the daily protein needs for strength/power athletes?

A

1.6-2.0 g/kg/day

64
Q

What are the pre-workout protein guidelines?

A

Moderate amount in pre-workout MEAL 2-4 hours before.

65
Q

What are the protein guidelines for during workouts?

A

For most workouts, intra-workout protein is unnecessary. For events 2.5 hrs or more, some small amounts may be beneficial.

66
Q

What are the protein guidelines for post-workout?

A

3:1 ratio of CHO: PRO

Or

~15-30 g PRO with 2-3 g LEU

67
Q

What are the protein guidelines for meals and snacks?

A

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
Q

What are the fat recommendations for athletes?

A

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
Q

What are the saturated fat recommendations for athletes?

A

Same as general population: <10% daily calories.

70
Q

What are the trans fat recommendations for athletes?

A

Same as general population: <1% daily calories.

71
Q

Define radiative cooling.

A

Using specialized materials that reflect infrared to reduce core body temperature (I.e. wearing a silver-coated cooling vest).

72
Q

Define conductive cooling.

A

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
Q

Define evaporative cooling.

A

A physiological response where the body reduces heat via sweat from the skin’s surface.

74
Q

Define convective cooling.

A

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
Q

Which cooling methods do children primarily rely on?

A

Radiative/convective

76
Q

To rehydrate fully after an activity, how many oz of water should an athlete consume per lb of BW lost?

A

24 oz (150%)

77
Q

What are the average daily fluid requirements for males and females?

A

Females: ~2.7 L/d
Males: ~3.7 L/d

78
Q

What is the AI of sodium?

A

1,300 mg/d

79
Q

What is the AI of chloride?

A

1,300 mg/d

80
Q

What is the AI of potassium?

A

4,700 mg/d

81
Q

What is the AI of magnesium?

A

240-420 mg/d

82
Q

What is the AI of calcium?

A

1,000-1,300 mg/d

83
Q

Describe the pre-workout fluid recommendations.

A

2 hrs pre: 16-24 oz

15 min pre: 8-16 oz

84
Q

Describe the carbohydrate and sodium composition of most sports drinks (6-8% CHO).

A

~15 g CHO and ~110 mg Na per 8 oz sports drink

85
Q

Describe the fluid recommendations for high-intensity exercise 30-75 min.

A

6-12 oz water every 15 min
+ CHO/electrolytes if >1 hr

86
Q

Describe the fluid recommendations for endurance and intermittent, high-intensity exercise 1-2 hrs.

A

6-12 oz water every 15 min
+ CHO
+ electrolytes prn

87
Q

Describe the fluid recommendations for endurance exercise >2.5 hrs.

A

6-12 oz water every 15 min
+ CHO
+ electrolytes prn
+ protein prn

88
Q

Describe the fluid recommendations for endurance exercise 2-3 hrs.

A

6-12 oz water every 15 min
+ CHO
+ electrolytes prn

89
Q

List the BMI classification categories.

A

<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
Q

What is the weekly target for weight gain athletes?

A

0.25-0.50 kg/wk

91
Q

What are the daily calorie goals for weight gain?

A

Females: +300-400 kcal/d
Males: +400-500 kcal/d

92
Q

What is the recommended protein range for weight gain athletes?

A

1.4-2.0 g/kg

93
Q

What is the weekly target for weight loss athletes?

A

0.7% body weight

94
Q

What are the daily calorie goals for weight loss?

A

Females: -200-300 kcal/d
Males: -300-500 kcal/d

95
Q

What is the recommended protein range for weight loss athletes?

CSSD Exam Prep (3 decks)

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