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512 Exam 4 > Exam Questions > Flashcards

Exam Questions Flashcards

1
Q

What is the main water-soluble vitamin?

A

Vitamin C

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2
Q

Which vitamin is fat-soluble and acts as an antioxidant?

A

Vitamin E

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3
Q

What does the body convert beta-carotene into?

A

Vitamin A

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4
Q

How may antioxidants theoretically benefit muscles?

A

They may reduce muscle damage

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5
Q

How much water is typically required per day for women and men?

A

2.7 L for women and 3.7 L for men.

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6
Q

How do high heat and humidity affect fluid loss during exercise?

A

They increase fluid loss through sweat, which can lead to dehydration.

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7
Q

What is an electrolyte?

A

A substance that conducts electrical current in solution, essential for muscle and nerve function.

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8
Q

What are the two main functions of water in the body?

A

Temperature regulation and nutrient transportation.

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9
Q

What mineral is required for the antioxidant enzyme superoxide dismutase (SOD)?

A

Manganese

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10
Q

What role does zinc play in the body?

A

Zinc is needed for protein and nucleic acid synthesis.

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11
Q

What does iron deficiency lead to?

A

Iron deficiency anemia, which decreases physical work capacity.

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12
Q

What is the difference between heme and non-heme iron?

A

Heme iron (from animal sources) is more easily absorbed than non-heme iron (from plant sources).

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13
Q

What is phosphate loading, and does it have ergogenic effects?

A

It involves consuming phosphate salts and may increase VO2 max and buffer lactic acid, though results are inconsistent.

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14
Q

What is phosphorus important for in the body?

A

Bone health and energy-rich compounds like ATP.

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15
Q

How does physical activity influence bone health?

A

Physical activity is related to higher bone mineral density (BMD).

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16
Q

What minerals are considered microminerals?

A

Iron, zinc, copper, selenium, manganese, and others.

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17
Q

What is the role of calcium in the body?

A

Bone health, muscle contraction, blood clotting.

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18
Q

What is the primary function of macrominerals?

A

They are required in larger amounts and include calcium, magnesium, phosphorus, sodium, potassium, chloride, and sulfur.

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19
Q

What is quercetin?

A

A flavonoid, not a vitamin, abundant in foods like onions, capers, cocoa powder, cranberries and apples.

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20
Q

Does CoQ supplementation improve antioxidant status in athletes?

A

Most studies show no improvement.

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21
Q

Is Coenzyme Q an essential nutrient?

A

No, the body can produce it.

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22
Q

What does Coenzyme Q do in the body?

A

It helps shuttle electrons in the electron transport chain (ETC) to make ATP.

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23
Q

What is bee pollen known for?

A

It contains protein, vitamins, and minerals, but well-controlled studies show no positive effects.

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24
Q

What is Vitamin B15, and what is its significance?

A

It’s not a true vitamin and lacks ergogenic effects.

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25
Q

What is the USOC guideline for Vitamin C supplementation?

A

<250–1000 mg

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26
Q

Do research findings support supplementation to enhance antioxidative effects?

A

Some studies suggest supplementation may help, but oxidative stress from exercise can improve training effects.

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27
Q

How does training influence the antioxidant defense system?

A

Training enhances it.

28
Q

Name three antioxidant enzymes.

A

Superoxide dismutase, glutathione peroxidase, catalase

29
Q

Which structures do antioxidants help protect?

A

DNA, membranes, and proteins

30
Q

1000 mg of salt

A

400mg of Sodium

Sodium (Na) makes up about 39.3% of the weight of sodium chloride.
0.393 grams is equal to 393 mg of sodium.

31
Q

What effect does weight loss have on athletes?

A

Decreased blood volume, impaired cardiovascular function, reduced ability to regulate body temperature, and depletion of glycogen stores can impair performance.

32
Q

How does excess body fat affect performance in sprinters, jumpers, and distance runners?

A

Excess body fat is disadvantageous, impairing performance in activities that require speed and efficiency.

33
Q

What effect does low estrogen have on female athletes?

A

Low estrogen decreases calcium absorption, resulting in reduced bone mass and higher risk of fractures.

34
Q

How does energy deficiency affect female athletes?

A

Energy deficiency can result from inadequate intake or excessive exercise, leading to low bone mass and menstrual disturbances.

35
Q

What is the Male Athlete Triad?

A

The Male Athlete Triad includes low energy availability, reproductive suppression (reduced testosterone), and poor bone health.

36
Q

What is the Female Athlete Triad?

A

The Female Athlete Triad consists of low energy availability, amenorrhea, and osteoporosis.

37
Q

What is the ACSM’s position on weight loss in athletes?

A

Weight cutting, involving food restriction, fluid deprivation, and dehydration, can impair performance and affect physical health.

38
Q

How does excess body fat affect athletic performance?

A

Excess body fat can impair physical performance, increase injury risk, and negatively affect cognitive function.

39
Q

What effect does extra body weight have on physical performance?

A

Extra body weight may increase stability in contact sports but may impair performance in sports requiring speed and efficiency.

40
Q

What is considered normal BMI?

A

BMI between 18.5 and 24.9.

41
Q

What is the BMI range for underweight?

A

BMI <18.5.

42
Q

How much water should athletes drink before exercise?

A

5-7 mL of water per kg of body weight 4 hours before exercise, with an additional 3-5 mL if needed 1-2 hours before.

43
Q

What does the ACSM recommend regarding urine color for hydration?

A

Urine should be pale yellow. Dark urine indicates dehydration, and very clear urine may suggest overhydration.

44
Q

How does individual variation affect hydration needs?

A

Fluid requirements depend on exercise intensity, environmental conditions, sweat rate, and body size.

45
Q

What is the ACSM’s stance on overhydration (hyponatremia)?

A

Overhydration is dangerous, and athletes should avoid excessive fluid intake beyond sweat loss, especially in cooler conditions.

46
Q

How much fluid should an athlete consume after exercise to rehydrate?

A

Drink 1.25-1.5 L of fluid per kg of body weight lost during exercise (24-28 oz per pound lost).

47
Q

How much fluid should athletes drink during exercise according to ACSM?

A

Drink 7-10 oz (200-300 mL) every 10-20 minutes during exercise.

48
Q

What does the ACSM recommend for pre-exercise hydration?

A

Drink 5-7 mL per kg of body weight 4 hours before exercise and an additional 3-5 mL per kg 1-2 hours before if needed.

49
Q

When are electrolytes, especially sodium, necessary during exercise?

A

Electrolyte replacement may be needed for prolonged exercise, such as marathons or Ironman-type triathlons.

50
Q

How should carbohydrates be replaced during exercise in heat?

A

Carbohydrates are the primary fuel for high-intensity endurance exercise lasting an hour or longer.

51
Q

What are the three stages of heat illness injury?

A

Heat cramps, heat exhaustion, and heat stroke.

52
Q

What is the most effective strategy for fluid replacement during exercise?

A

Rehydration, to replenish fluid loss and improve performance during dehydration.

53
Q

What is hyperhydration, and how does it help during exercise in hot conditions?

A

Hyperhydration involves increasing body fluids before exercise to delay hypohydration and maintain hydration levels.

54
Q

What is skin wetting, and is it effective for hydration?

A

Skin wetting is a strategy to decrease sweat loss, but it has limited effectiveness, with little research supporting its benefits.

55
Q

What are the three commonly used practices to maintain fluid balance during exercise?

A

Skin wetting, hyperhydration, and rehydration.

56
Q

For shorter workouts, what should athletes focus on for hydration?

A

Water and electrolytes are usually sufficient.

57
Q

What is the benefit of a well-balanced sports drink during exercise in heat?

A

It helps replenish water, electrolytes, and carbohydrates, particularly for longer or intense exercise in hot conditions.

58
Q

Why are carbohydrates important during long-duration exercise?

A

Carbohydrates maintain energy levels, but they are secondary to hydration and electrolyte replacement in extreme heat.

59
Q

What becomes crucial during prolonged exercise in hot and humid conditions?

A

Electrolytes, especially sodium, are crucial to prevent muscle cramps, heat stress, and fluid imbalance.

60
Q

What is the primary focus for hydration during exercise in the heat?

A

Water is the primary focus to prevent overheating, dehydration, and poor performance.

61
Q

MJ participates in a 3 hour basketball workout each day.
His pre-workout weight is 220 lbs
Drinks 32 oz during workout
Post-workout weight is 214 lbs
- Is Mj becoming dehydrated to a point that it could impair his jump shot or slow his fast break by the end of the workout?
- To avoid dehydration, how much fluid should MJ consume during his next workout? How much every 15 min?

A
  1. 220 lbs - 214lbs = 6 lbs lost
    - convert lbs lost to fluid lost
  2. 6lbs × 16oz/lb = 96oz
    - account for fluids consumed during the workout
  3. 96oz(fluidlost)−32oz(fluidconsumed)=64oz
    - This means MJ didn’t replace a significant portion of the fluid he lost, and this could lead to dehydration by the end of the workout.
  4. Total fluid needed per hour = 32 oz
    - divide into 15-minute increments
  5. 32/4 = 8 oz
    - MJ should aim to drink 8 oz every 15 minutes during the workout to stay hydrated and avoid performance impairments.
62
Q

According to ACSM: excessive dehydration, which is defined as greater than ___ body weight loss from water deficit

A

2%

63
Q

Table salt, NaCl contains ___ Cl and ___ Na

A

60% Cl
40% Na

64
Q

Hepcidin

A

A hormone that regulates iron status
A low hepcidin increases iron availability
It’s an inflammatory response occurs within 3 hours of exercise
High levels of hepcidin decrease iron status, resulting in sports anemia

65
Q

What is the most abundant intracellular cation

A

Potassium

512 Exam 4 (8 decks)

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