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Sports Nutrition > Exam One > Flashcards

Exam One Flashcards

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1
Q

What is sports nutrition?

A

A hybrid field based on data from both exercise physiology and nutrition

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2
Q

What is the research process?

A 
Identify
Question
Review of literacy
Identify variables
Design protocol
Collect data
Analyze data
Report to others
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3
Q

What are peer reviewed journals?

A

Other scientists have read and agree with your statement

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4
Q

What are results of peer reviewed journals?

A 
Increased quality of research
Provide timely exchange of info
Help define a scientific/professional discipline
Journals coincide with professional 
organizations
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5
Q

What is the standard order for writing in journals?

A 
Abstract
Intro
Method
Results
Conclusions
Refrences
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6
Q

What is the nutrition care process?

A

Nutrition assesment
Nutrition diagnosis
Nutrition intervention
Nutrition monitoring and evaluation

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7
Q

What is PES and when is it used?

A

Problem
Eiology (cause)
Symptoms
Used during nutrition diagnosis

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8
Q

What is the wellness continuum?

A

Clinical dietetics takes people from death to illness to health
Sports nutritionists take people from health to fitness well-being

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9
Q

What is physical fitness?

A 
Cardiovascular/Respiratory endurance
Body composition
Muscular Strength
Muscular Endurance
Flexibility
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10
Q

What is sports related fitness?

A 
Sports specific cardiovascular and muscular endurance
Applied muscular strength and power
Speed, reaction time
Neuromuscular/ sports motor skills
Perhaps Body composition
Psychological features
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11
Q

How do we assess nutrition status?

A

History
Anthropometric measures
Physical examination
Biochemical analyses - Blood, sweat, urine

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12
Q

What are the history factors that go into nutritional assessment?

A 
Health
Socioeconomic
Drug
Diet
Family
Surgical
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13
Q

How do we describe exercise?

A

Frequency
Intensity
Time
Type

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14
Q

What are the three training principles?

A

Overload - ask body to do more than its use to
Specificity
Reversibility

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15
Q

What are the chronic training adaptations for anaerobic athletes?

A 
Increased skeletal muscle contractile proteins
Increased strength
Elevated resting energy expenditure
Altered glucose tolerance
Possibly reduced fat percent
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16
Q

What are the chronic training adaptations for aerobic athletes?

A 
Increased vO2 max
More mitochondrial density
Increased capillarization
Increased stroke volume
Improved glucose tolerance
Decreased relative fat
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17
Q

What are the anaerobic training specifics?

A

Increased muscle mass
Increased RMR
Motor unit recruitment

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18
Q

What are the aerobic training specifics?

A

Increased mitochondrial density and aerobic enzymes
Increased capillaries
Increased O2 extraction from blood
Altered glucose and fatty acid delivery

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19
Q

What enzymes are increased with due to aerobic training specifics?

A

Carnitine PT
HOAD
Citrate synthase

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20
Q

What is health fraud?

A

The sale of unproven ideas or products using advertising plays rather than facts

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21
Q

What law allows the liberal sale of supplements to the public?

A

DSHEA

Dietary Supplement Health Education Act

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22
Q

What are the tools used to con athletes?

A

“Secret, ancient, foreign or proprietary”
Unrelated visuals
Baffling use of medical and scientific terminology
Selective citations
“Natural” Barely legal
Money back guarantees Testimonials
Celebrity endorsements Before and after pics

23
Q

What are the organizations that apply pressure to conmen salesmen?

A 
BBB - Better business Bureau
FDA - Food and Drug Administration
FTC - Federal Trade commission
USPS - United States Postal Service
NCAHF - National Council Against Health Fraud
24
Q

What factors influence energy intake?

A 
Socioeconomic
Habit
Hunger, Appetite
Psychological
Genetic
25
Q

What factors influence energy output?

A 
Socioeconomic
Habit
Injuries
Psychological, fatigue
Genetic
26
Q

What percent of total energy output is RMR?

A

70%

27
Q

What drives basal metabolic rate?

A

Hormones and muscle mass
5-13 extra kCal per pound of muscle
T3 drives your metabolic rate, thyroid

28
Q

How do different foods affect your metabolic rate?

A

Dietary fat raises MR 5% for about 3 hours
Carbs raise MR 5-10% for about 3 hours
Protein can raise MR 25% for up to 12 hours

29
Q

What are the three energy systems?

A

ATP-Cp (5-10 secs)
Anaerobic glycolysis
Krebs cycle and electron transport system

30
Q

What is glycolysis and where does it occur?

A

Breakdown of glucose into pyruvate

Occurs in the cytosol

31
Q

What are the two fates of pyruvate?

A

Can be turned to lactate and stored in the liver

Can enter mitochondria and used for Krebs cycle

32
Q

What are the three pathways for the krebs cycle?

A

Glycolytic - Accepts acetyl Co-A from pyruvate
Beta-oxidation - Accepts acetyl Co-A from fatty acids
Deamination - Accepts fragments from amino acids

33
Q

What are the three fatigue sites?

A

Brain
Spinal cord
Neuromuscular junction

34
Q

What happens in the electron transport system?

A

Receives hydrogen from NADH + H and FADH2

Makes oxygen into water

35
Q

What is the Harris benedict equation?

A

Calculates energy needs
Men - 66.5 + (13.75 X kg) + (5.003 X cm) - (6.775 X age)
Women - 655.1 +(9.563 X kg) + (1.85 X cm) - (4.676 X age)
Multiply these numbers by stress and activity factors to get Total energy expenditure

36
Q

What is nutritional periodization?

A

Nutrition goes up and down with training

37
Q

What does phosphorylase do?

A

Allows glycogenolysis to occur

Activiated by epinephrine

38
Q

What does phosphofructokinase do?

A

Controls glyclosis
**Activity enhanced by high ADP/Pi ratios
Low pH inhibits

39
Q

What does lactate dehydrogenase do?

A

Forms lactate from pyruvate and pyruvate from lactate

40
Q

What is gluconeogenesis?

A

Making new glucose

Occurs in liver

41
Q

What traps glucose in muscle?

A

Glucokinase and hexokinase

42
Q

Where is glycogen stored?

A

300-400g stored in muscle

90g stored in liver

43
Q

What are the different ways that glucose can be formed?

A

Formed from glycerol
Formed from lactate - cori cycle
Formed from amino acids - glucose alanine cycle

44
Q

How many grams of carbs should you have before exercise?

A

200g 4 hours before

30-50g in 300-500mL 15-45 mins before

45
Q

What is rebound hypoglycemia?

A

After blood sugar rises it drops to very low amounts

46
Q

How many grams of carbs should you have during exercise?

A

30-60g per hour in 600-1200 mL

47
Q

What are the benefits of consuming carbs during exercise?

A

Maintain blood glucose
Spare glycogen
Reduce stress response

48
Q

How many grams of carbs should one consume after exercise?

A

1 gram per kilogram of body weight

49
Q

**What is the recommended dilution for carbs in fluid?

A

4-8%

50
Q

**What percent of carbohydrate storage is in muscles?

A

70%

51
Q

What is the recommendations for carb loading for endurance athletes?

A

8-10g/kg per day for 3-7 days before event

52
Q

What is the recommendations for carb loading for power athletes?

A

400-500g per day

Coincide with reduced eccentric training

53
Q

What are the limiting factors for performance?

A

Carb depletion
hyperthermia
Dehydration

54
Q

What percent of carbs do you lose after 60 mins of high intensity exercise?
120 mins?

A

After 60 mins liver glycogen decreases by 55%

After 120 mins liver and muscle glycogen is almost totally depleted

Sports Nutrition (3 decks)

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