Nutrition and Physical Performance

Question 1

Factors that affect Physical Performance

Answer 1

• Genetics
• Training
• Nutrition

Question 2

Components of Energy formation during exercise

Answer 2

Two main substrate for energy formation in muscles (each way forms ATP) which serves as the energy source for muscles contraction

• Glucose from muscles and liver glycogen
• Fatty acids from fat stores

Question 3

Anaerobic Energy Formation

Answer 3

Glucose from liver and muscle glycogen (converted to glucose form ATP without O2)
-Anaerobic means without oxygen

Question 4

Aerobic Energy Formation

Answer 4

Conversion of pyruvate and fatty acids to ATP require O2

-More ATP is delivered by the breakdown of fatty acids than glucose

Question 5

Glycogen Stores and performance

Answer 5

Majority of energy for muscle activity comes from fat and glucose – most activities use both types of fuel

Question 6

Fat

Answer 6

Principle source of energy for activities of low to moderate intensity

Question 7

A persons ability to perform continuous intense physical activity is limited by…

Answer 7

The amount of glycogen stored

• People who run out “hit the wall”
• If the athlete keeps pushing after the muscle runs out of glycogen may use supply of glycogen person will end up hypoglycemic (dizzy, shaky, passing out)

Question 8

Protein

Answer 8

Many athletes require no more protein than the RDA amount

Question 9

Individuals doing strength and endurance training may need…

Answer 9

20-40 additional grams of protein daily to support muscle cell growth and repair
-Protein intake usually increases when calories intake increases

Question 10

Consuming @ 20 grams of high quality protein after training facilitates:

Answer 10

• Protein synthesis and repair

- Enhance strength

Question 11

Hydration

Answer 11

Major factor affecting performance and health

Can enhance performance: prevents excessive body temperature, delay fatigue

Question 12

Hyperhydration

Answer 12

Can lead to loss of sodium from blood and body tissue known as: Hyponatremia

Question 13

Sweat Rate (Estimating Fluid Needs)

Answer 13

• Weight yourself one hour before and one hour after exercise
• Subtract your post-exercise weight from your before exercise weight
• Convert the # of pounds lost to ounces (16oz = 1lb)
• Add the number of ounces lost or gained to the number of ounces of fluid consumed during the hour of exercise
• Results = your sweat rate – approximation of fluid you need to consume during one hour of exercise

Question 14

Dehydration

Answer 14

• Loss of more than 2% of body weight during an event indicated that the body is becoming dehydrated
• Effects can range from – thirst, sweat less, decrease urine output, confused, light headed, heat exhaustion or heat stroke

Question 15

Maintaining Hydration

Answer 15

-Athletes that do activity that go one hour or less should drink water to stay hydrated
-Athletes that go over one hour should consume fluids that provide sodium and carbohydrates along with water
(Sodium to replace what was loss in sweat; Carbohydrate to maintain blood glucose level)

Question 16

Hydration status is maintain when…

Answer 16

An athlete does not lose weight during an activity and when urine remains normal volume and pale yellow.

Question 17

Fluids that Don’t Hydrate

Answer 17

• Fluids that contain over 8% sugar don’t quench a thirst
• High sugar content may draw fluid from the blood into the intestine which may increase risk of dehydration ex: apple juice, fruit punch, soda

Question 18

Iron Status

Answer 18

• Iron deficiency and iron deficiency anemia decrease endurance
• Iron levels are low (less oxygen is delivered and energy produce)

Question 19

Iron

Answer 19

Component of hemoglobin in the blood that carries O2 in the body and works with enzymes involved in energy production