Final revision deck (2)

Question 1

Based on 2,000 kcal, how much cholesterol should an individual consume per day?

Answer 1

<300mg

Question 2

Based on 2,000 kcal, how much sodium should an individual consume per day?

Answer 2

<2,400mg

Question 3

Based on 2,000 kcal, how much potassium should an individual consume per day?

Answer 3

3,500mg

Question 4

At what exercise intensity is carb utilisation obligatory for?

Answer 4

> 70% VO2max

Question 5

Why should chronic fat intake of <20% energy intake discouraged?

Answer 5

For weight loss/body composition changes

Question 6

What are 6 functions of fat?

Answer 6

• Fuel source
• Protection of vital organs,
• Cell membrane constitutes, - Precursors of bile, hormones and steroids,
• Essential FA and fat-soluble vitamins, - Palatability.

Question 7

How does a high fat diet compare to high carb diet in an exercise capacity study?

Answer 7

High carbohydrate diet (83%) for 3-7 days enabled subjects to complete 240 min exercise, but a high fat diet (94%) reduced capacity to just 88 min.

Question 8

What are the updated guidelines on carb uptake during exercise?

Answer 8

• 30-75 mins – small amounts or mouth rinse
• 1-2 hours – 30g/h
• 2-3 hours – 60g/h
• > 2.5 hours – 90g/h

Question 9

During Wallis et al.’s study, what was the increase in exogenous carbohydrate oxidation rate (g/min) in maltodextrin-fructose, compared to maltodextrin alone?

Answer 9

44% increase in oxidation rates when you mix 2 different sugars that use 2 different transporters.

Question 10

How much can using multiple transportable carbohydrates increase exogenous carbohydrate oxidation by?

Answer 10

20-50% above single transported carbohydrates (+improved gut comfort).

Question 11

When maximum glycogen storage is the main aim in the hours after an exercise bout, what types of carbohydrates should be consumed?

Answer 11

Carb-rich foods with a mod-high glycaemic index provide a readily available source of substrate for glycogen synthesis.

Question 12

What is the Volume (L), % of body mass, and % of Total body water of Intracellular fluid in a young 70kg man?

Answer 12

Volume (L) - 28
% of body mass - 40%
% of Total body water - 62.5%

Question 13

What is the Volume (L), % of body mass, and % of Total body water of Extracellular fluid in a young 70kg man?

Answer 13

Volume (L) - 14
% of body mass - 20%
% of Total body water - 37.5%

Question 14

What 2 components are extracellular fluid made from?

Answer 14

Interstitial fluid and blood plasma

Question 15

What is the Volume (L), % of body mass, and % of Total body water of Interstitial fluid in a young 70kg man?

Answer 15

Volume (L) - 10.5
% of body mass - 15%
% of Total body water - 30%

Question 16

What is the Volume (L), % of body mass, and % of Total body water of Blood plasma in a young 70kg man?

Answer 16

Volume (L) - 3.5
% of body mass - 5%
% of Total body water - 7.5%

Question 17

How much heat is produced for every L of oxygen consumed, and how much of this heat is used to perform mechanical work?

Answer 17

4kcal of heat produced for every L of O2.

Only about 1kcal used to perform mechanical work.

Question 18

Water loss from the water component of blood (plasma) =?

Answer 18

Reduce plasma and blood volume.

Question 19

What is the main mechanism to control body temp during exercise?

Answer 19

Sweating, and evaporative heat loss.

Question 20

What is the temperature threshold, beyond which aerobic performance diminishes?

Answer 20

29 degrees C threshold, after which every 1 degrees C warmer, performance reduces by a further 1.6%.

Question 21

As well as dehydration, what is likely a critical primary factor for exacerbating the proposed mechanisms of impaired aerobic performance?

Answer 21

CV strain

Question 22

Why is urine colour not always the most effective way of assessing hydration status?

Answer 22

Because it can be affected by different elements of the diet/medicine.

Question 23

Why are cool drinks used during exercise?

Answer 23

Cool drinks get very quickly into stomach and cool the body.

Question 24

Who is at the greatest risk of hyponatremia?

Answer 24

Recreational athletes and women at greater risk.

Question 25

Higher sodium concentration increases the likelihood of..?

Answer 25

Body water balance.

Question 26

What is the NBAL adequate, and inadequate to do?

Answer 26

Adequate to measure AA required to prevent ‘deficiency’

Inadequate for estimating AA requirements for exercise-induced muscle remodelling.

Question 27

How is protein uptake calculated?

Answer 27

Area of A - Area of B = net uptake (+) or net release (-).

Question 28

How long does complete renewal of body protein take?

Answer 28

Over 3-4 months

Question 29

What are the 4 reasons why athletes may increase protein intake beyond the RDA?

Answer 29

1) Repairs replace and remodel damaged proteins (e.g., muscle)
2) Optimal function of metabolic pathways using AA’s
3) Support lean tissue maintenance and/or accretion
4) Support optimal function of the immune system

Question 30

In persons with normal weight, the contribution of fat-free mass loss often exceeds ?% of total weight loss

Answer 30

35%