Nutrition and Performance

Question 1

Sports Nutrition

Answer 1

The integration and application of evidence-based nutrition and exercise physiology principles that support and enhance training, performance, and recovery.

Question 2

Physical Activity vs Exercise

Answer 2

Physical activity is any bodily movement that results in energy expenditure.
Exercise is physical activity done for the purpose of increasing physical fitness.

Question 3

Primary Components of Fitness

Answer 3

Includes primary or health-related components of fitness and secondary or skill-related components of fitness.

Question 4

Primary/Health-Related Components of Fitness

Answer 4

Are more trainable.
Cardiorespiratory fitness, body composition. flexibility, muscular endurance, strength, power (strength and speed).

Question 5

Secondary/Skill-Related Components of Fitness

Answer 5

Are more influenced by genetics.
Agility, balance, coordination, reaction time, speed.

Question 6

Principle of Specificity

Answer 6

You get what you train for

Question 7

Principle of Overload

Answer 7

Do more than before to make gains

Question 8

Principle of Progression

Answer 8

Gradually introduce overload

Question 9

Principle of Maintenance

Answer 9

Use it or lose it

Question 10

Principle of Rest

Answer 10

Rest allows the body to respond to overload

Question 11

FITT

Answer 11

Frequency, Intensity, Time, Type
The FIT can be used to determine volume of training.
There is a FIT formula for each type of fitness.

Question 12

Benefits of Physical Activity and Exercise

Answer 12

Disease prevention for physical and mental.
Physical function.
Mental function = joy and wellness

Question 13

Physiological Foundations

Answer 13

Fuel sources for activity
Gastric emptying
Glycemic Index

Question 14

Energy Systems Pathways

Answer 14

The rate of energy production for each of the systems can be explained by the physical distance of energy production relative to muscle fibers (actin and myosin).
Energy production is the breaking down of ATP.
-breaking off a phosphate is when energy is released for the myosin heads
-ADP is rephosphorylated to become ATP again to be used for energy again.
ATP-CP system, anerobic glycolysis, aerobic glycolysis, and aerobic lipolysis.

Question 15

ATP-CP

Answer 15

ATP and muscle cell creatine phosphate are in the same room (area of the body) as the myosin head.
Creatine phosphate breaks off a phosphate to rephosphorylate the ADP into ATP.
Limited supply.

Question 16

Anaerobic Glycolysis

Answer 16

Energy demand is high so rely on next closest source of ATP from ATP-CP.
Muscle glycogen is found as intramyofibrillar glycogen (near myofibrils).
Intramyofibrillar glycogen is used in glycolysis to make more ATP.
The ATP production form glycolysis is quick but limited and produces lactic acid which will block the breakdown of glycogen.
Intramyofibrillar glycolysis is in the next room from the muscle/myosin head.

Question 17

Aerobic Glycolysis

Answer 17

When demand for ATP is lower a mix of abundant fuels can be used.
Intermyofibrillar glycogen (near mitochondria, sarcoplasmic reticulum) can be used to help produce more ATP.
Predominantly using aerobic metabolism of extramyofibrillar glycogen.
-some anaerobic glycolysis but the rate of ATP production must be low enough for continuous aerobic glycolysis
Doesn’t build up a ton of lactic acid.
Aerobic glycolysis is the fuel upstairs from the myosin head.

Question 18

Aerobic Lipolysis

Answer 18

The energy demand is lower so we can metabolize fat aerobically for ATP production.
Another way to feed ATP but farther from the production sites and energy sites than the other pathways.
Takes longer to produce ATP.
Slow but almost unlimited.
Intramyocellular lipids = fat within the cytoplasm.
Intra-muscular adipose tissue = adipocyte around the muscle fibers.
Intermuscular adipose tissue = adipocytes beneath the muscle fascia.
Adipose tissue
Aerobic lipid metabolism fuel sources are outside of the house from the myosin head.

Question 19

Fuel Sources for Energy and Energy Production

Answer 19

Energy production is a trade-off between power and capacity.
Movement stimulates energy production mechanically and chemically.
Will always burn some amount of CHO for energy no matter what energy system is being used.
Harder you work, the more muscle glycogen is broken down.
-as exercise intensity increases, muscle glycogen usage increases

Question 20

Glycemic Index (GI)

Answer 20

Ranks CHO on scale from 0-100 based on how quickly and how much they raise blood sugar levels after eating.
Higher GI indicates more rapid absorption of CHO.

Question 21

Factors Influencing Glycemic Response

Answer 21

Type(s) of starch
Particle size
Raw vs heated/steamed/processed
Interaction with protein/fat components of the food or meal
Type and amount of fiber in food/meal

Question 22

Type(s) of Starch

Answer 22

Amylopection to amylose is 4:1 in nature.
Amylose has a lower GI considered a resistance starch because it is less soluble in water.
Legumes, high amylose corn, rice, uncooked oats, green bananas.

Question 23

Particle Size

Answer 23

Smaller particles are easier to digest and absorb thus increasing glycemic index.
Ie. smoothie vs eating a whole apple

Question 24

Raw vs Heated/Steamed/Processed

Answer 24

Raw takes longer to digest while cooked does not.
Can digest and absorb the food much quicker if cooked = higher glycemic index.

Question 25

Interaction with protein/fat components of the food/meal

Answer 25

Food combinations cam impact the GIU of food
-can join together to decrease or increase GI of food.
-protein and fat slow gastric emptying which mutes the GI of food.
Fat and protein are signalers for leptin and CCK for satiety which slows gastric emptying.

Question 26

Type and Amount of Fiber in Food

Answer 26

Fiber can impact absorption of food.
Insoluble fiber can attach onto high glycemic foods and decrease its GI.
-soak up water and bring in more glucose
High residue foods = higher fiber therefore decreased GI
Low residue foods = lower fiber therefore increased GI

Question 27

Low FODMAP Diet

Answer 27

Low residue diet.
FODMAP stands for fermentable, oligosaccharides, disaccharides, monosaccharides, and polypols, which are short chain CHO that the small intestine absorbs poorly.
-some people experience digestive distress after eating them.
Do with athletes around, near, or during competition because we know about how fiber affects the diet

Question 28

Gastric Emptying

Answer 28

Environmental factors = heat, dehydration
Exercise = intensity, mode
Drink = volume, caloric density, osmolality, temperature, pH
Nutrient = CHO (concentration, type), protein, fat, particle size

Question 29

Increasing Gastric Emptying Rate

Answer 29

Increase flood volume
Higher refined CHO or low concentration CHO
-lower particle size and high concentration of simple sugars = increased gastric emptying
-low concentrations of CHO going into duodenum = duodenal receptors signal for it to keep coming (allow for gastric emptying to continue as it does not bring lots of water into the intestine allowing for quick digestion)

Question 30

Regulation fo Gastric Volume

Answer 30

Distention of stomach wall (volume of meal) leads to signals being released that there is stuff in the stomach that needs to be emptied into the small intestine (feedforward mechanism).
Duodenal receptors sense what is in the duodenum to send feedback signals.

Question 31

Decreasing Gastric Emptying Rate

Answer 31

Exercise intensity = high intensity takes blood flow to the muscles and decreases blood flow to the organs (digestive system) which decreases gastric emptying.
-exercise intensity of greater than or equal to 75% of max
Energy/soluble (caloric) density = energy in the food will slow gastric emptying
Excessive dehydration
Duodenum environment (ie. fatty acids, CHO, amino acids (energy distribution) and increased solute concentration) = body is reducing gastric emptying to allow for digestion of high energy products (high calorie food/drink).