Nutrition in exercise and sports performance

Question 1

normal energy requirement

Answer 1

25-35 Kcal/kg

Question 2

what are considered fuel sources

Answer 2

protein, fat, and carb

Question 3

what is the 3 energy systems that produces ATP

Answer 3

ATP-CP, glycolytic, and oxidation

Question 4

Where is ATP-CA found

Answer 4

within the mitochondria

Question 5

What kind of energy is CP responsible for

Answer 5

trust of energy that is less than 8 seconds

Question 6

glycolysis

Answer 6

energy in glucose is released without the presence of O2

Question 7

what is used in high intensity, short duration workouts

Answer 7

anaerobic production of ATP and glycolysis

Question 8

Fat can supply ____ of energy needed for ultra endurance event lasting 6-10 hours

Answer 8

60-70%

Question 9

what must be present for fat to be metabolized

Answer 9

carb

Question 10

what is the recommeded fat maintenance for male and female

Answer 10

10-22% body fat for male and 20-30% for female

Question 11

Anorexia athletica

Answer 11

ultimate goal is to perform at one’s best as oppose to thinness

Question 12

Female athlete triad

Answer 12

low energy availability with or without an eating disorder, osteoporosis and amenorrhea

Question 13

muscle dysmorphia

Answer 13

individuals are preoccupied with body not being muscular enough

Question 14

how many grams of protein should be ingested after strength workout to increase muscle protein synthesis

Answer 14

20-25 grams

Question 15

Event lasting more than 2 hours

Answer 15

add sodium to fluid replacement

Question 16

What is the fluid recommendation for children

Answer 16

need to drink something every 20 minutes

Question 17

recommendation for older athletes

Answer 17

thirst drive is reduced, restore fluid losses at a slower rate than younger adults

Question 18

common deficiency seen in female athletes

Answer 18

folate, calcium, magnesium, iron

Question 19

common deficiency seen in male athletes

Answer 19

vitamin A, C, D and folate, calcium, magnesium

Question 20

What does ACSM & AAP says about creatine supplements for children and adolescents

Answer 20

younger than 18 y/o and pregnant or nursing woman should NEVER take creatinine supplements