Exam 1

Question 1

What are the 4 things to keep in mind depending on the season and what are the 4 types of seasons

Answer 1

Training goals, body comp goals, energy (calorie) intake and nutrition intake.

Prior to the season, pre-season, post-season and off-season

Question 2

Sports nutrition affecting Optimal Performance

Answer 2

• Critical role in maximizing training adaptations and minimizing fatigue
• Essential nutrients play a role in cognitive function, reaction time and coordination

Question 3

Sports nutrition affecting Enhances Recovery

Answer 3

• Intense exercise leads to muscle damage and inflammation
• Adequate nutrition can help decrease inflammation, replenish energy stores and provide nutrients for muscle repair and growth

Question 4

Sports nutrition affecting Immune Function and Injury Prevention

Answer 4

• Exercise can suppress the immune system, increasing risk for illness and infection
• Certain nutrients building blocks for the growth, repair and maintenance of bones, muscles, tendons and ligaments

Question 5

Sports nutrition also affects….

Answer 5

• Overall health and longevity
• Weight Management and Body Comp

Question 6

What does poor sports nutrition affect?

Answer 6

• Decreased performance
• Increased risk of injury
• Impaired immune function
• Delayed recovery
• Impaired mental and emotional wellbeing (affected by micronutrients)
• Decreased muscle mass and inability to maintain weight (cal def will cause overtraining; cal intake will cause fat gain)
• hormonal imbalances (disrupt recovery and body comp)

Question 7

What happens when calcium, bone density and vitamin D are lacking?

Answer 7

Decreases bone density and increases risk for stress fracture

Question 8

Insufficient carb intake will lead to what?

Answer 8

Increase muscle glycogen leading to muscle tear and strain

Question 9

2-3% of what can be lost through sweat loss and negatively affecting performance?

Answer 9

Body mass

Question 10

Sports drinks or electrolyte replacements intense or prolonged exercise will do what?

Answer 10

Help rehydration

Question 11

Pre-exercise meal

Answer 11

2-3 hours before exercise

Question 12

Pre-workout snack

Answer 12

30-60 min

Question 13

Post-workout snack/meal

Answer 13

30-60 min

Question 14

What is the difference between nutrient density and balanced diet

Answer 14

Nutrient density: refers to concentration of essential nutrients given for amount of food or beverages relative to the energy (cal) provided by the food (Includes whole foods, minimally processed foods)

Balanced Diet: Refers to the consumption of a variety of foods from different food groups in appropriate proportions to provide the necessary nutrients for overall health and well-being

Question 15

RDA

Answer 15

recommended dietary allowance

Question 16

AI

Answer 16

adequate intake

Question 17

UL

Answer 17

Tolerable upper limit

Question 18

EAR

Answer 18

Estimated Average Requirement

Question 19

Acceptable Macronutrient Distribution Ranges (AMDRs)

Answer 19

guidelines established by IOM which provide recommendation for distribution of macronutrients

Carbs: 45-65%
Proteins: 10%-15%
Fats: 20-35%

Question 20

Goal of basic nutrition guidelines

Answer 20

Support and raise awareness for healthy eating

Question 21

Tools created by government for helping with healthy eating?

Answer 21

US Dept. of Agriculture (USDA) , US dept. of health and human services (USDHHS) and Food & Drug Administration (FDA)

Question 22

Programs and initiatives from government

Answer 22

Dietary guidelines for americans, myplate and food labeling

Question 23

Who is responsible for assuring the safety of foods sold in the US? What do they oversee?

Answer 23

FDA
- Ingredient lists, nutrition facts panel and nutrient content and other health claims

Question 24

Daily Value (%DV)

Answer 24

5%=low
20% or higher =high

Question 25

What is ATP used for

Answer 25

Energy

Question 26

Phosphocreatine (PCr) is high energy found where?

Answer 26

tissues in small amounts

Question 27

ATP-PCr system

Answer 27

ATP stored in muscle rapidly releases energy when an electrical impulse arrives in the muscle

Question 28

Lactic acid system (anaerobic system)

Answer 28

Pathway that provides energy during high-intensity exercise when oxygen availability is limited

Question 29

Aerobic metabolism (oxidative or phosphorylation)

Answer 29

Produces ATP in rather large quantities from other energy sources in the body

Question 30

Cross over concept

Answer 30

• Lower intensity, body relies on fat
• Carbs and glycogen stores as exercise increases

Question 31

Why is individuality important?

Answer 31

Change fitness program and nutrition based off of each individual person

Question 32

What are macronutrients

Answer 32

Carbs, proteins and fats

Question 33

Where are carbs found?

Answer 33

Starches, fibers and sugars (each have their own function and structure)

Question 34

How are carbohydrates found in the body

Answer 34

Glucose (blood sugar) and glycogen (stored glucose)
- Glycogen are found in skeletal muscle
- smaller are found in liver (maintain blood glucose, regulation and supply during exercise)

Question 35

What is the energy source of carbohydrates

Answer 35

4 kcal/g mainly from sugars and starches