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APPLIED PHYS (KN) > Nutrition & The Athlete > Flashcards

Nutrition & The Athlete Flashcards

1
Q

______ are primary fuel source for cells (glucose)

A

Carbs

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2
Q

Simple carbs = ___

A

Monosaccharides

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3
Q

Complex carbs = _____

A

Disaccharides

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4
Q

T/F: carbs are required for aerobic and anaerobic systems

A

TRUE

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5
Q

What is the storage form of carbs?

A

Muscle glycogen

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6
Q

What is the only food source the brain requires?

A

Carbs

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7
Q

How many calories/gram: CARBS

A

4 cal/g

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8
Q

What is the greatest food source of potential energy?

A

FAT

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9
Q

Triglycerides break down into ____ and ____

A

Glycerol, FFA

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10
Q

How many calories/gram: FAT

A

9 cal/g

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11
Q

Protein building blocks = _____

A

Amino acids

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12
Q

What food source is an energy source for sustained activity?

A

protein

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13
Q

How many calories/gram: PROTEIN

A

4 cal/g

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14
Q

T/F: Fitamins and minerals are key to biochemical rxns to break food but do NOT provide energy

A

TRUE

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15
Q

ATP: 1 mol = _____ kcal of energy

A

7.3

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16
Q

How many ATP form from 1 molecule of glucose (glycolysis)

A

36

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17
Q

Stored form of energy in a high concentration is

A

CP or PCr

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18
Q

PCr provides energy for _____

A

ATP resynthesis

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19
Q

what is a MET and what is it used for?

A

Metabolic equivalent (aka REE) used to estimate energy cost of activity

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20
Q

________ are based on rate of effort and type of sport

A

MET equivalents

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21
Q

T/F: By using METS you can determine caloric expenditure

A

TRUE

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22
Q

Which energy system does not require O2?

A

ATP-PCr

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23
Q

Which energy system is for high power, low capacity?

A

ATP-PCr

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24
Q

Which energy system requires O2

A

Aerobic

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25
Q

Anaerobic system is aka ____

A

Lactic acid system

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26
Q

Exercise Intensity at <30% VO2max uses this fuel source

A

Predominantly muscle fat stores

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27
Q

Exercise Intensity at 40-60% VO2max uses this fuel source

A

Fat and CHO evenly

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28
Q

Exercise Intensity at 75% VO2max uses this fuel source

A

Predominantly CHO

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29
Q

Exercise Intensity at >80% VO2max uses this fuel source

A

100% CHO

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30
Q

Adolescent athletes (and younger) have RDA for calories at a minimum of ______ cal/kg

A

30-40 cal/kg (average)

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31
Q

Adolescent athletes protein intake RDA is _____ g/kg

A

1.2-2.0 g/kg

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32
Q

Female athlete: DRIs of key minerals (due to increased need or decreased intake) include these 4 minerals and what dosage?

A
  1. Calcium (1000mg; 1200mg >50 yo)
  2. Iron (18 mg)
  3. Zinc (8 mg)
  4. Vit D (600 IU)
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33
Q

6 things that could result from decreased micronutrient intake and decreased energy intake in female athletes

A
  1. Decreased bone density
  2. Impaired immune response
  3. Menstrual dysfunction
  4. Anemia
  5. Poor exercise performance
  6. Increased recovery time from injury
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34
Q

What is the Female Athlete Triad

A
  1. Energy availability (EA)
  2. Menstrual Function
  3. Bone health/density (declines –> osteopenia/porosis)
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35
Q

ACSM Evidence Statements:

Under nutrition impairs ____ and ____ health

A

Reproductive and bone

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36
Q

ACSM Evidence Statements:

Menstrual irregularity and decreased MBD increase risk of _______

A

Stress fx

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37
Q

Triad occurs most often in sports that emphasize ______

A

Leanness

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38
Q

What similar conditions can be seen in males to the female athlete triad?

A
  1. Low energy availability (EA)
  2. Low BMD
  3. Low testosterone
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39
Q

Diet and exercise is best with ___

A

Behavior modification

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40
Q

BMI does or does not account for LBM?

A

does NOT

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41
Q

How many cal = 1lb fat?

A

3500

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42
Q

How to gain weight?

A
  1. Calorically dense diet using all sources of energy
  2. Limited aerobic activity
  3. Strength/resistance training
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43
Q

What is REE

A

Resting energy expenditure

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44
Q

How is REE measured

A

Indirect calorimeters (metabolic cart) via RQ, equations, or body comp measurements

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45
Q

What is TEE

A

Total expenditure

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46
Q

TEE equation

A

TEE = REE + activity factors (%REE)

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47
Q

Sedentary = ? (In reference to REE)

A

20% + REE

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48
Q

Moderate (4-5x/wk) = ? (In reference to REE)

A

45% REE

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49
Q

High intensity = ? (In reference to REE)

A

60-100% REE

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50
Q

Protein RDA for normal (non-active)

A

0.8g/kg

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51
Q

RDA for protein for strength athletes

A

1.5-2.0 g/kg

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52
Q

RDA for protein for endurance athletes

A

1.2-1.4 g/kg

53
Q

RDA for protein for average NCAA D1 Athlete

A

1.2-1.5 g/kg

54
Q

RDA for protein for master athletes

A

1.2-1.7 g/kg

55
Q

Optimizing Muscle Protein Synthesis:

Muscle stimulation > _______

A

Muscle breakdown

56
Q

Optimizing Muscle Protein Synthesis:

Consume adequate amounts of protein ______ and ______ training session (30 minutes)

A

Before and immediately after

57
Q

Optimizing Muscle Protein Synthesis:

Quality protein- _______ (2-3g) can stimulate MPS

A

Leucine

58
Q

Optimizing Muscle Protein Synthesis:

Consume sufficient calories and make sure ______ exercise is adequate

A

Resistance

59
Q

Optimizing Muscle Protein Synthesis:

T/F: Do not need to rest between training sessions to allow for muscle growth

A

FALSE: DO REST

60
Q

Protein Dose for Muscle Synthesis:

____ g EAA maximally stimulates MPS

A

8

61
Q

Protein Dose for Muscle Synthesis:

______ g high-quality protein will provide _____ g of BCAAs

A

20 g –> 8 g

62
Q

What are the BCAAs

A

Leucine, Isoleucine, Valine

63
Q

Protein Dose for Muscle Synthesis:

20g high quality protein achieves maximum _____ _____ ______

A

Muscle synthesis stimulation

64
Q

Protein Distribution for Muscle Growth:

__ - __ g high-quality protein at each meal to help maximize muscle protein synthesis

A

20-35g

65
Q

High quality protein contains _____

A

Leucine: dairy/whey primary source

66
Q

Protein Distribution for Muscle Growth:
Evenly distributing protein over the course of the day keeps they body in a more _____ state whereas uneven distribution where protein only consumed at dinner keeps body in ______ state

A

Anabolic

Catabolic

67
Q

______ is good post-recovery drink

A

Chocolate milk

68
Q

How much water makes up total body weight? (%)

A

60-65%

69
Q

Fluid loss leads to loss of ____ and ____

A

Sodium and potassium

70
Q

Dehydration can diminish energy and impair performance- as little as ____% of water loss can decrease endurance by _____%

A

2%, 6-7%

71
Q

T/F: It is ok to depend on thirst for level of dehydration

A

FALSE- DO NOT depend on thirst

72
Q

Before practice/exercise: 2-3 hrs prior should consume _____ fluid with additional _____ 20 min prior

A 
16 oz (2 cups)
8 oz (1 cup)
73
Q

During exercise: rehydrate every _____ minutes with _____ fluid

A

15-20 minutes, 4-6 oz

74
Q

Post practice/exercise: rehydrate with at least ______ oz per lb weight lost

A

16-20 oz

75
Q

Hyponatremia is defined as ____ mmol/L

A

<135 mmol/L

76
Q

Hyponatremia is due to inadequate ____ intake and increased ___ losses

A

Na, Na

77
Q

T/F: Over-drinking H2O can dramatically increase risk of hyponatremia

A

TRUE

78
Q

What # weight loss during exercise qualifies as dehydration

A

1-2#

79
Q

High protein diet is considered ____% protein

A

> 35%

80
Q

High carb diet considered _____% of diet

A

60-65%

81
Q

T/F: Gluten free diet promotes weight loss and enhances athletic performance

A

FALSE

82
Q

Pre-event (3-4 hrs): have _____ carb, _____ fat, and _____ protein

A

High carb, low fat, moderate protein (20g)

83
Q

Pre event (1-2 hrs): have mainly fresh fruit/juices, lower in ____: yogurt, cheese, cereal

A

Fiber

84
Q

______ determines next event’s energy level

A

Post-meal

85
Q

Glycogen resynthesis occurs _____ min after event and MPS

A

30 min

86
Q

Start with _____ g CHO, _____ G protein within 15-30 min, then increase intake within 4-5 hrs post-event

A

100g, 20g

87
Q

Ratio of CHO:PRO to enhance muscle growth post-event?

A

2:1

88
Q

NCAA protein maximum is ____ % total kcal in product NOT allowed to be provided by school

A

> 30%

89
Q

Creatine monohydrate, weight gainers, amino acids/glutamine, B hydroxyl B Methylbutyrate (HMB), caffeine, and ephedra are all _________

A

Ergogenic acids

90
Q

1994 Dietary Supplement Health & Education Act (DSHEA):

In order to preserve consumer’s freedom to choose dietary supplement, manufactures can _______

A

Make health claims, but not make any therapeutic claims

91
Q

1994 Dietary Supplement Health & Education Act (DSHEA):

FDA’s ability to protect consumers was _____, manufactures not required to demonstrate ___ and ____

A

Weakened

Safety, efficacy

92
Q

1994 Dietary Supplement Health & Education Act (DSHEA):
“Vitamins, minerals, herbs, amino acids, or any substance or concentrate, metabolite, constituent, extract or combination of such ingredients” was known as

A

Supplement

93
Q

2014 and 2010 Dietary Supplement Safety Bill:

Proposed more restrictions on what?

A

Manufacturer and distributor of supplement

94
Q

2014 and 2010 Dietary Supplement Safety Bill:

More structure in

A

safety and adverse affects reporting

95
Q

2014 and 2010 Dietary Supplement Safety Bill:
If the FDA suspects supplement would cause serious, adverse health consequences or death, or is adulterated or misbranded, the Secretary shall _____

A

Issue cease in distribution

96
Q

Supplements are regulated as ________ so there are no standards on _____ or _____ and no requirements for staying side effects

A

A food

Potency, dosage

97
Q

FDA can only regulate safe ______ and _____ for supplements

A

Packaging and labeling

98
Q

Supplement Facts label mandated by DHSEA in 1999 and modified in 2010 provides (3)

A
  1. Complete list of ingredients
  2. Serving size
  3. Number of servings/container
99
Q

Creatine Monohydrate is the most popular _______

A

Ergogenic aid

100
Q

Creatine monohydrate loading dose is ____g, ____x/day for ____ days

A

5g, 4x/day, 5-7 days

101
Q

Creatine monohydrate daily requirement is

A

3-5g

102
Q

Creatine monohydrate daily requirement for 28 days is

A

3g/day for 28 days

103
Q

Creatine monohydrate has positive effects in those who become depleted in ____ such as ______ and some diseases (PD, HD)

A

PCr, high intensity/sprint exercises

104
Q

Benefits of creatine monohydrate include (3)

A
  1. Improved training adaptation
  2. Enhanced recovery
  3. Increased muscle mass
105
Q

ISSN Recommendations: Creatine Child and Adolescents 2017-
“If proper precautions and supervision are provided, creatine monohydrate supplementation in children and adolescent athletes is acceptable and may provide nutritional alternative with favorable safety profile to potentially dangerous anabolic androgenic drugs. However, recommend that creatine supplementation only be considered for use by younger athletes who” (these 4 things)

A
  1. Involved in serious/competitive supervised training
  2. Consuming well-balanced and performance enhancing diet
  3. Knowledgeable about appropriate use of creatine
  4. Do not exceed recommended doses
106
Q

Consuming creatine with a ____-containing drink increases creatine uptake and storage in ______

A

Glucose-containing

Skeletal muscle

107
Q

Insulin-mediated glucose uptake my skeletal muscle facilitates ______

A

Creatine uptake

108
Q

Vitamin ___ and ___ may reduce exercise induced free radical injury

A

E, C

109
Q

Best to increase consumption of _____ and ____ without supplementation but a multivitamin with ____ can be taken safely

A

Fruits, vegetables

Antioxidants

110
Q

glutamine, arginine/ornithine, BCAAs all are

A

Amino acids

111
Q

Do amino acids benefit athletes in good health?

A

No

112
Q

Amino acid supplements can add as little as _____ to _____ g of protein to athlete’s diet

A

1-10

113
Q

___-___ AA = 1 g protein

A

2-100

114
Q

Milk, lean meats, cottage cheese, and yogurt are good sources of _____

A

BCAAs

115
Q

HMB (B-Hydroxy-B-Methylbutyrate) claim is to increase ____ and maximize function, accelerates _____

A

Muscle mass, fat loss

116
Q

HMB is a metabolite of the BCAA ____

A

Leucine

117
Q

Caffeine is recognized as performance enhancer by NCAA: T/F

A

TRUE

118
Q

Recommended level of caffeine to avoid side effects is ____

A

<3mg/kg (200mg)

119
Q

Pros of caffeine

A
  1. Enhanced endurance
  2. Improved rxn time
  3. Delay fatigue
  4. Increase REE
120
Q

Cons of caffeine (excessive use)

A
  1. Anxiety
  2. Nervousness
  3. GI upset
  4. Mild diuretic
  5. Addiction
  6. Insomnia
  7. Elevated HR
121
Q

Herbal medicine: T/F

Natural means it is safe

A

FALSE

122
Q

Is there FDA regulation for herbal medicine?

A

No

123
Q

Ephedra/Ma Huang: claims to improve athletic performance, promote weight loss, increase ____ and ____ via ____, bronchial airways, and increase muscle contractility

A

Energy and alertness via CO

124
Q

Ephedra/Ma Huang is often combined with ____ for enhanced effects

A

Caffeine

125
Q

T/F: There is evidence for ephedra to improve athletic performance

A

FALSE

126
Q

Ephedra can have negative effects on:

A

BP, HR, seizures, n/v, HTN

127
Q

Ephedra is banned by ____ and ___

A

NCAA, IOC

128
Q

B-complex role in

A

Energy metabolism

129
Q

How do you know it’s fraudulent?

A
  1. 1 product does it all
  2. Personal testimonials
  3. Quick fixes
  4. “All natural”
  5. Miracle cure
  6. FDA- Approved

APPLIED PHYS (KN) (7 decks)

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