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Sports Nutrition > Final Exam > Flashcards

Final Exam Flashcards

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Sports Trivia flashcards
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 the 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
References
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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)
Syjmptoms
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 and 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
Possible 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 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
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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
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24
Q

What factors influence energy intake?

A 
Socioeconomic
Habit
Hunger, Appetite
Psychological
Genetic
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25
Q

What factors influence energy output?

A 
Socioeconomic
Habit
Injuries
Psychological, fatigue
Genetic
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26
Q

What percent of total energy output is RMR?

A

70%

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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

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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 cause raise MR 25% for up to 12 hours

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29
Q

What are the three energy systems?

A

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

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30
Q

What is glycolysis and where does it occur?

A

Breakdown of glucose into pyruvate

Occurs in the cytosol

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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 Krebs cycle

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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

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33
Q

What are the three fatigue sites/

A

Brain
Spinal cord
Neuromuscular junction

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34
Q

What happens in the electron transport system?

A

Receives hydrogen from NADH + H and FADH2

Makes oxygen into water

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35
Q

What is the harris benedict equation?

A

Calcualtes daily energy needs

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36
Q

What is nutritional periodization?

A

Nutrition goes up and down with training

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37
Q

What does phosphorylase do?

A

Allows glycogenolysis occur

Activated by epinephrine

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38
Q

What does phosphofructokinase do?

A

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

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39
Q

What does lactate dehydrogenase do?

A

Forms lactate from pyruvate and pyruvate from lactate

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40
Q

What is gluconeogenesis?

A

Making new glucose

Occurs in liver

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41
Q

What traps glucose in muscle?

A

Glucokinase and hexokinase

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42
Q

Where is glycogen stored?

A

300-400g stored in muscle

90g stored in liver

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43
Q

What are the different ways that glucose can be formed?

A

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

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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

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45
Q

What is rebound hypoglycemia?

A

After blood sugar rises it drops to very low amounts

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46
Q

How many grams of carbs should you have during exercise?

A

30-60g per hour in 600-1200 ml

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47
Q

What are the benefits of consuming carbs during exercise?

A

Maintain blood glucose
Spare glycogen
Reduce stress response

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48
Q

How many grams of carbs should one consume after exercise?

A

1 gram per kilogram of body weight

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49
Q

What is the recommended dilution for carbs in fluid?

A

4-8%

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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?

A

After 60 mins liver glycogen decreases by 55%

After 120 mins liver and muscle glycogen is almost totally depleted

55
Q

How much protein can you burn as a fuel?

A

10-15% maximum of calories burned in a workout

56
Q

What is the NCAA rule for protein?

A

Nothing can be provided that is more than 30%

57
Q

What makes proteins different from carbs and lipids?

A

They contain about 16% nitrogen

58
Q

How many amino acids are there and how many are essential?

A

There are 20 amino acids

nine of them are essential

59
Q

What does it mean for an amino acid to be essential?

A

Must be consumed

Body can not make it

60
Q

What are complete proteins?

A

Proteins that contain all essential amino acids

Mostly animal proteins

61
Q

What are incomplete proteins?

A

Proteins that only contain some amino acids

Mostly plant proteins

62
Q

What is deamination?

A

Liver removes nitrogen from excess protein and excretes it in urine

63
Q

What is transamination?

A

Removal of the nitrogen group from protein and replacing it with oxtgen

64
Q

What are the two amino acids that can be altered to enter the krebs cycle?

A

Glutamate - GI tract and immune system

Alanine - Pyruvate - Liver

65
Q

What happens in the urea cycle?

A

Urea is cleared by the kidneys

Costs 4 ATP

66
Q

How many grams of protein are needed per day?

A
  1. 6 g of protein per kg for lifter

1. 0 g of protein per kg for runner

67
Q

What conditions increase protein requirements?

A

Exercise
Low glycogen reserves
Low energy intake
Injury

68
Q

What are the types of milk proteins?

A

Whey and Casein

69
Q

What are the five types of proteins?

A 
Whey - fast protein
Casein - slow protein
Egg
Soy - medium protein
Meat/muscle - slower protein
70
Q

What is the PDCAAS?

A

Protein Digestibility Corrected Amino Acid Score

Way to look at protein quality

71
Q

What are fast proteins?

A

Get absorbed quickly

72
Q

What molecule is only found after muscle breakdown?

A

Urinary 3-MH

Shows after multiple consistent days of working out

73
Q

What is a monosaturated fat?

A

Oleic acid

74
Q

What are the polyunsaturated fatty acids?

A

Linoleic - omega 6
Linolenic - omega 3
Fish oils - omega 3
CLA - omega 3

75
Q

What are the two essential PUFAs?

A

Linoleic

Linolenic

76
Q

What are chylomicrons?

A

Where fat gets packaged into

then goes into lymphs

77
Q

What is lacteal?

A

Vessels of lymph

Where chylomicrons go

78
Q

What is the sequence fats must follow in order to be used as an energy source?

A 
Mobilization
Cirrculation
Uptake bu muscle
Activation
Transport to mitochondria
Beta oxidation
79
Q

What is lipolysis catabolized by?

A

Hormone sensitive lipase

80
Q

What increases lipolysis?

A 
Catecholamines
Glucagon
Cortisol
Growth hormone
cAMP
81
Q

What carries fatty acids?

A

Albumin

82
Q

What are the training adaptations for lipids?

A 
Increased lipoprotein lipase
Increased insulin sensitivity
Decreased plasma free fatty acids
Increased TAG storage
Increased mitochondrial density
83
Q

What lowers low density lipoporteins?

A

Diet

84
Q

What raises high density lipoproteins?

A

Exercise

85
Q

What stimulates lipase activation?

A

Epinephrine
Norepinephrine
Glucagon
Growth hormone

86
Q

What are vitamins?

A

Organic substances that allow metabolism to work

87
Q

What are the water soluble vitamins?

A

Vitamin C and B

88
Q

What are the fat soluble vitamins?

A

Vitamins D, E, K, A

89
Q

What vitamin helps with tissue repair?

A

Vitamin C

90
Q

What vitamins help with red blood cell formation?

A

Vitamin B12 and folate

91
Q

What is a coenzyme?

A

Allows enzymes to work

92
Q

What vitamins work in protein transport?

A

Vitamin A and Vitamin D

93
Q

What enzyme is needed for PDH to work?

A

Thamine

94
Q

What two things work together to move amino groups?

A

B6 and PLP

95
Q

What are antioxidants?

A

Prevent cells from oxidation

Vitamin E, C and beta-carotene

96
Q

How does free radical production relate to exercise?

A

Intense exercise increases free radical production 10 times

97
Q

What is the requirement for something to be a major mineral?

A

Needs more than 100 mg daily

or over 5 G in the human body

98
Q

What is the female athlete triad?

A

Disordered eating
Estradiol depression
Loss of bone mass

99
Q

What is cardiac drift?

A

Increased heart rate due to heart having to pump blood to muscles and skin
Hot exercise

100
Q

What releases ADH?

A

Pituitary gland

101
Q

What does ADH stimulate?

A

Kidneys

102
Q

How does heat enter the body?

A

Muscular
Radiation
Hot air

103
Q

How does heat leave the body?

A

Sweat evaportation
Convection
Radiation

104
Q

How many calories does one liter of sweat carry away?

A

580 calories

105
Q

What are the plasma volume and sweating fluid recommendations?

A

500 mL two hours pre exercise
150 - 350 mL every 15-20 mins
4-8% dilute CHO solutions

106
Q

How much body mass can you lose through sweat before serious results?

A

1%

107
Q

How accurate are skin folds?

A

+ or - 3-4%

108
Q

What does BIA measure?

A

Calculates water amount

109
Q

What percent fat is the average college male and female?

A

16% male

22% female

110
Q

How man calories are in one pound of fat? Muscle?

A

Fat - 3500 kcal

Muscle - 2800 kcal

111
Q

What are the factors that affect body comp?

A

Energy balance
Macronutrient proportion
Dietary supplements
Breaking plateaus

112
Q

What is the diagnostic criteria for bulimia nervosa?

A

At least 2 binge/purge cycles a week for more than 3 months

113
Q

What is the diagnostic criteria for anorexia?

A

Weight < 85% standard
Fear of weight gain
Distorted body image
Misses 3 connsecutive periods

114
Q

What are epidemiological studies?

A

population studies

115
Q

How many calories can an anorexic ingest in one day?

A

300-600

116
Q

What are high risk sports for marginal nutrition?

A

Athletes who endure low energy intake to achieve body weight

Athletes who use weight loss to achieve a desired weight class

117
Q

How much can supplementaion increase PCr and CR stores?

A

10-40%

118
Q

How does the body convert Beta-alanine to carnosine?

A

Histidine

119
Q

True or false?

Fish oil can decrease inflammation and can lead to body fat loss

A

True

120
Q

Why do we rely on peer reviewed journals?

A

Increase a quality of research
Provide a forum for timely exchange
Help define a scientific discipline

121
Q

What vitamin is part of COa and is found everywhere?

A

Panthothenic acid

122
Q

On an intake of 800-1000 mg of calcium, how much is lost in feces, how much fluxes through bones?

A

500 mg

600 mg

123
Q

What is the maximum sweat rate?

A

1,800 ml/hr

124
Q

What did the first generation of androsteine raise?

A

Estrogen

Sports Nutrition (3 decks)

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