Nutrition For Sport

Question 1

Esophagus

Answer 1

Muscular tube food passes from the pharynx to the stomach

Lined with mucous membrane

Uses peristalsis to move food to stomach

Question 2

Does a high protein diet build more muscle?

Answer 2

.36 grams per pound of body weight

Strength athletes require high carb diets for adequate glycogen muscle storage

Question 3

Dailey energy expenditure components

Answer 3

BMR
Thermic effect of physical activity
Thermos effect of feeding

Question 4

Formula for energy balance

Answer 4

Energy intake - energy expenditure

Question 5

Reasons for adding sodium and carbs to water for endurance athletes

Answer 5

Carbs provide energy by replacing lost glycogen during exercise

Sodium stimulates thirst and helps absorption of carbs and water from small intestine

Sodium better fluid retention during exercise and rehydration

Question 6

Body composition

Answer 6

Body fat and fat free mass

Question 7

Storage fat

Answer 7

Provides protection and acts as an insulator

Found organs and beneath skin

Question 8

Fat free mass

Answer 8

Mass found by subtracting he amount of essential fat found in bones from the lean body mass

Lean body mass - essential fat

Question 9

Lean body mass

Answer 9

Weight of muscles, bones , ligaments, tendons and internal organs

Question 10

Why do endurance athletes require a greater water intake

Answer 10

Expend more energy

Maintain normal body temp

Sweat loss varies and may exceed 1.5 liters/hr

Question 11

Mouth

Answer 11

Used mechanical and chemical digestion

Breaks up food to smaller pieces increasing surface area

Secretes saliva to feign digestion of carbs

Question 12

How can an athlete monitor their hydration status

Answer 12

Using color ( pale yellow is common)

Urine osmality ( measure of urine concentration) 50-1200

Variation in body mass each pound lost is equal to 15.4 ounces of fluid

Question 13

Accessory organs

Answer 13

Liver, gallbladder, pancreas

Question 14

Liver

Answer 14

Produces bile for the emulsification of fats

Question 15

Gallbladder

Answer 15

Stores bile

Question 16

Pancreas

Answer 16

Secretes digestive enzymes lipose, amylase, and prolase into small intestine

Question 17

Enzymes

Answer 17

Proteins that act as catalysts to break down macronutrients

Specific to substances they act on

Function best at optimal temp and ph

Question 18

Lipase and bile

Answer 18

Lipids

Question 19

Amylase

Answer 19

Carbs

Question 20

Protease

Answer 20

Proteins

Question 21

BMR

Answer 21

Basal metabolic Rate

Is the energy expended while at rest in a neutrally temperate environment about 12 hr after fasting

Supplies sufficient energy for functioning organs

Question 22

Body fat

Answer 22

Essential fat plus storage fat

Question 23

Essential fat

Answer 23

Needed for body function

Bone marrow organs and nervous system

Question 24

Electrolytes

Answer 24

Are essential minerals that help maintain acid- base balance for cellular activities and control osmosis

Question 25

Why use sports drinks

Answer 25

Replenish lost electrolytes and provide sugars for muscles that have been depleted from prolonged exercise

Question 26

Hyponatremia

Answer 26

Sodium levels are too low due to over hydration, drinking too much water and not enough salt intake

Symptoms: dizziness, weakness, headache, and low blood pressure

Question 27

Why do fad diets work

Answer 27

Large decrease in caloric intake

Water loss from muscle causing glycogen depletion

Not good high intensity training or endurance

Question 28

Kidneys

Answer 28

Filter blood to produce urine

Question 29

Recommended Dailey calories

Answer 29

12-15 proteins
20-30 fats
55-65 carbs