Nutrition

Question 1

What is the “cornerstone” of the 3 components of the female athlete triad?

Answer 1

Estrogen

has a protective effect on bone by inhibiting the function of osteoclasts

Question 2

What micronutrients is a female athlete most likely to be deficient in?

Answer 2

Calcium
Iron
Zinc

Question 3

concurrent training strength vs endurance

Answer 3

endurance has more impact on strength gains

but not as much vice versa

Question 4

appropriate macro distribution for athletes

Answer 4

10%–20% protein, 25%–35% fat, and 45%–65% carbs

Question 5

energy systems

Answer 5

ATP-PCr (40-200 m sprint)
Glycolytic (30s-2 min)
Oxidative

Question 6

strength- reps

Answer 6

1-5 reps
0-20 sec/set

Question 7

power- reps

Answer 7

1-10 reps
10 sec/set

Question 8

hypertrophy functional- reps

Answer 8

6-8 reps, 20-40 sec

Question 9

hypertrophy- reps

Answer 9

0-15 reps, 40-70 sec/set

Question 10

plyometric- rx/volume

Answer 10

2 sessions/week
200 contacts/session
work:rest 1:5 or 1:10
48-72 hr between sessions

Question 11

fiber needs

Answer 11

Men: 19-50 38g/d
Men: 50+ 30 g/day

F: 19-50 25g/d
F 50+ 21g/d

Question 12

protein needs

Answer 12

2 g/kg BW OR .9g/lb BW

Question 13

amenorrhea definition

Answer 13

no period by 14 or none for >3 months

Question 14

ACOG guidelines for pregnancy

Answer 14

30 min/day
60-90% MHR
avoid supine, motionless standing after 28wk

Question 15

How many milligrams of Iron do men and women need daily?

Answer 15

Men: 10mg
Women: 15mg

meat, absorbic acid help

Question 16

What is the Hallmark Finding or Iron Deficiency?

Answer 16

Low Ferritin (< 10 mcg/L)……And
Low iron saturation (Fe/TIBC < 15%)

Question 17

What is Dilutional Pseudoanemia?

Answer 17

Secondary to plasma volume expansion
Most common type of anemia in athletes
Considered an anemia in that the hemoglobin concentration is lower than usually defined

Question 18

What is Paget-Schroetter Syndrome?

Answer 18

Upper Extremity DVT
- Axillary-subclavian vein thrombosis (ASVT) associated with strenuous activity of the upper extremity
-can present like TOS