exam 3 - sports nutrition

Question 1

what are benefits of regular physical activity

Answer 1

cardiovascular health, decreased risk of type 2 diabetes, strengthens bones, improves GI tracts peristalsis, decreased cancer risk, aids in weight loss and control, psychological health

Question 2

benefits of physical activity for decreased cancer risk

Answer 2

maintain healthy body weight, reduced risk of prostate cancer

Question 3

benefits of physical activity for psychological health

Answer 3

reduced stress and improves self image

Question 4

recommended physical activity

Answer 4

150 minutes of moderate intensity per week and 75 minutes vigorous intensity

Question 5

additional health benefits of ? minutes of physical activity

Answer 5

300 minutes moderate intensity and 150 minutes vigorous intensity

Question 6

what is ATP

Answer 6

chemical energy used by cells for muscle contractions, only a small amount is stored in resting cells

Question 7

what are other sources of energy besides ATP

Answer 7

carbohydrates, fat, and protein

Question 8

what is phosphocreatine (PCr)

Answer 8

a high-energy compound that is formed and stored in muscle cells

Question 9

what is the chemical equation for PCr

Answer 9

PCr + ADP = Cr + ATP

Question 10

PCr is activated …

Answer 10

instantly and replenishes ATP

Question 11

PCr is not stored enough or made in the muscle to sustain ? for more than ?

Answer 11

ATP, one minute

Question 12

aerobic glycolysis (characteristics)

Answer 12

low to moderate intensity (jogging) and replenishes ATP slowly

Question 13

how much ATP is produced from aerobic glycolysis

Answer 13

36-38 ATP per glucose (95% of energy potential)

Question 14

how long does aerobic glycolysis provide energy for

Answer 14

2 minutes to 3 hours of work

Question 15

anaerobic glycolysis (characteristics)

Answer 15

intense physical activity (sprinting) and replenishes ATP quickly

Question 16

how much ATP is produced from anaerobic glycolysis

Answer 16

2 ATP per glucose (~5% of potential energy)

Question 17

how long does anaerobic glycolysis provide energy for

Answer 17

30 seconds to 2 minutes of work

Question 18

lactate build of will change … and inhibit…

Answer 18

acidity, glycolysis enzymes

Question 19

temporary glucose is stored in the …

Answer 19

liver and muscle

Question 20

muscle glycogen is used only by ..

Answer 20

that muscle

Question 21

liver glycogen is released into the …

Answer 21

blood stream

Question 22

blood glucose is an important source of …

Answer 22

fuel

Question 23

the majority of stored energy in the body is in the form of …

Answer 23

fat

Question 24

fatty acids can be converted to …

Answer 24

acetyl coA in the mitochondria of the cells

Question 25

trained muscles have more ... to utilize ... as fuel

Answer 25

mitochondria, fat

Question 26

if exercise is prolonger... becomes the main fuel

Answer 26

fat

Question 27

Fat utilization cannot occur fast enough to meet the ATP demand of short duration, high intensity physical activity (T/F)

Answer 27

true

Question 28

how much energy does protein provide during rest and low/moderate exercise

Answer 28

2 - 5%

Question 29

how much energy does protein provide during endurance exercise

Answer 29

10-15%

Question 30

desirable body fat for male athletes is

Answer 30

5% - 18%

Question 31

Desirable body fat for female athletes is

Answer 31

17% - 28%

Question 32

endurance athletes need to consume ...

Answer 32

a diet moderate to high in CHO (~60% of total kcal)

Question 33

For aerobic and endurance activity, recommend gm of CHO/kg of body weight...

Answer 33

6-10 gm CHO/kg body weight

Question 34

Marathoners should consume ? gm of CHO/day

Answer 34

~ 600 gm of CHO/day

Question 35

Recommend ? gm protein/kg body weight

Answer 35

1.2 – 1.7 gm protein/kg body weight (Lower range – recreationally active adults)

Question 36

High-quality protein sources

Answer 36

Lean meats, poultry, fish, eggs, low fat dairy, legumes and soy

Question 37

Extra vitamins and minerals needs are met by ?, especially by increasing intake of ? and ? AKA ?

Answer 37

diet, fruits, vegetables, nutrient dense foods

Question 38

Relative Energy Deficiency in Sport (REDS)

Answer 38

Restricted calorie intake in athletes, More common in women trying to maintain lean profile

Question 39

what can REDS lead to

Answer 39

delayed menses, poor bone growth, stress fractures and early osteoporosis

Question 40

what is the treatment for REDS

Answer 40

Reduction in training, higher energy intake to increase weight, establish regular menstrual cycle in women, calcium supplementation

Question 41

Fluids are needed to maintain

Answer 41

bodys cooling system

Question 42

Avoid losing more then ?% of body weight during exercise

Answer 42

2% - decreases preformance

Question 43

what is heat exhaustion

Answer 43

A depletion of blood volume from fluid loss by the body

Question 44

Body heat is lost primarily through

Answer 44

evaporation of sweat

Question 45

heat exhaustion can lead to

Answer 45

Decreases endurance, strength, performance

Question 46

what is the treatment for heat exhaustion

Answer 46

move to cool environment, remove excess clothing, fluid replacement as tolerated, cover with cool towels or dunk in cool water

Question 47

what is considered a heat stroke

Answer 47

Internal body temperature reaches 104º F

Question 48

what are symptoms of a heat stroke

Answer 48

nausea, confusion, irritability, poor coordination, seizures, and coma

Question 49

Avoid exercising under ? conditions

Answer 49

hot, humid

Question 50

what is the general guideline to stay hydrated

Answer 50

3 C of fluids per each pound of weight loss during activity

Question 51

sports drinks can help...

Answer 51

maintain blood glucose level and blood volume

Question 52

during endurance events, it is important to ...

Answer 52

important to replace electrolytes along with fluid and glucose.

Question 53

Endurance athletes may need ? g of carbohydrates per hour

Answer 53

30-60 g per hour

Question 54

pre exercise meal characteristics....

Answer 54

Consist primarily of carbohydrates, Low fat (<25% of energy intake), Little fiber (prevent bloating, gas) Moderate protein

Question 55

recovery meals are consumed within...

Answer 55

2 hours after endurance event

Question 56

recovery meals are rich in ...

Answer 56

carbohydrates, proteins, and fluids

Question 57

why are carbohydrates important for recovery

Answer 57

to replace glycogen

Question 58

why is protein important for recovery

Answer 58

for muscle synthesis and repair

Question 59

what fluids important for recovery

Answer 59

sodium and potassium