Field-Based Team Sports

Question 1

Team Sport athlete specific

Answer 1

-mixture of high and low intense activity over specific duration
-changes in pace/direction
-certain skills
-physical contests
-ball/puck

Question 2

Carbs and Performance

Answer 2

-carbs=muscle fuel
-maintain high rates of carb oxidation
-reduce ratings of perceived exertion
-delay onset of fatigue
-pervent hypoglycemia

Question 3

Carbs and team sports

Answer 3

-PCR and glycogen contribute on equal amounts to ATP turnover
-muscle glycogen is used during team sport activities
-carb intake improved second half motor skills, and decreased second half fatigue

Question 4

Daily carb intake for team sports

Answer 4

-3-5 or 5-7g/kg

Question 5

Carbs before activity

Answer 5

1-4 hrs before (1-4g/kg)- high glycemic carb rich food, minimal fiber, fat and protein

<1 hr before (25-30g)- same rules as above can come in form of gels/drinks

Question 6

Carbs during

Answer 6

-choose fast carbs (30-60g/hr)(glucose, maltose, sucrose)
-easily digested rapidly absorbed
-fructose is appropriate in small amounts when combined with fast carbs
-Form does not infuence oxidation rate

Question 7

Carbs after activity

Answer 7

-1.0-1.2 g/kg
-higher glycemic vs lower glycemic carb foods
-adding protein results in a similar rate of glycogen resynthesis

Question 8

Hydration and Performance

Answer 8

Water is 60% of body weight
roles in numerous physiological processes
-evaporation of sweat cools the body
-performance suffers with losses less than 2%

Question 9

Consequences of Dehydration

Answer 9

-dehydration impairs the ability to remove heat
-cardiovascular strain
-altered metabolic and CNS function
-increased glycogen use
-decreased fluid absorption
-risk of heat illness

Question 10

Dehydration and Performance

Answer 10

-For 2.5%:
-RPE was higher, sprint time was slower, footnall skill performance decreased by 5%

Question 11

Current Behaviors

Answer 11

-athletes do not necessarily replenish the fluids needed during exercise

Question 12

Assessment techniques

Answer 12

-thirst, urine color, body weight changes, USG

Question 13

Water amount

Answer 13

drink 16-10 fl/oz for every pound lost after activity, and include sodium in with fluids to help improve palatability, stimulate drinking and retain fluids

Question 14

Protein

Answer 14

-45% of the body
-important component of recovery and repair
-important component of injury rehabilitation
-team sport athletes have increase muscle damage/CK levels

Question 15

Protein amount Daily

Answer 15

-0.8g/kg/day
-team sports=1.2-1.7g/kg/day
-power= 1.5-1.7 g/kg/day
-endurance=1.2-2.1 g/kg/day

RECOVERY= 0.25-0.30 g/kg

Question 16

Protein Timing-Behaviors

Answer 16

-small protein-deficient breakfast
-moderate protein lunch
-large protein dinner
-spread of 5-6 hrs
-negative balance

-better if protein is spread evenly every 3-4 hours

Question 17

Protein amount and timing

Answer 17

-consume 0.25 g/kg/ body mass protein
-immediately after training and every 3-4 hours through the day

Question 18

Best protein for recovery

Answer 18

-complete, rapidly digested, rich in leucine

-high quality=animal products
-low= palnts

Question 19

cabrs from

Answer 19

fruits veggies and whole grains for fuel