Option D Nutrition for sports, exercise, and health

Question 1

Outline the features of the principles components of the digestive system.

Answer 1

Mouth: mechanical digestion and chemical digestion
Esophagus: peristalsis action (muscles contracting)
Stomach: rugae, lumen, mucus coating
Small Intestine: villi and microvilli increase the area for absorption
Large Intestine: water balance, vitamin absorption
Pancreas: production of enzymes
Liver: production of bile
Gall Bladder: storage of bile

Question 2

Outline the two forms of digestion that take place inside the mouth.

Answer 2

Mechanical digestion involves teeth breaking up food.
Chemical digestion by salivary enzymes, like amylase, breaks down carbohydrates.

Question 3

State the typical pH values found throughout the digestive system

Answer 3

Mouth: 5.5-7.5
Stomach: 1.0 to less than 4.0
Small Intestine: 6.0-8.0

Question 4

Describe the function of enzymes in the context of macronutrient digestion.

Answer 4

Enzymes are catalysts, proteins that work optimally under specific conditions (temperature and pH).
Optimum Environment:
Specific pH and temperature for each enzyme.
Substrate-specificity (e.g., Pepsin in stomach pH 1-4).
Increase in Body Temperature:
Increases metabolic rate and digestive process rates.
Substrate-specific:
Pancreatic lipase breaks down fats.

Question 5

What is the role of Enzymes in Macronutrient Digestion

Answer 5

Catalysts speed up digestion.
Enzymes break down macronutrients into small molecules for absorption.
Specific enzymes for each macronutrient (e.g., Lipase for fats).

Question 6

Explain the need for enzymes in digestion

Answer 6

Allow digestion at body temperature for survival.
Specific for substrates, enabling independent digestion of molecules.

Question 7

LISTS THE ENZYMES THAT ARE RESPONSIBLE FOR THE DIGESTION OF CARBS, LIPIDS, AND PROTEINS FROM THE MOUTH TO THE SMALL INTESTINE

Answer 7

CARBS: Salivary Amylase, Pancreatic amylase
LIPIDS: Pancreatic lipase
PROTEINS: Pepsin, Trypsin, Protease

Question 8

Describe the absorption of glucose, amino acids, and fatty acids from the intestinal lumen to the capillary network

Answer 8

Before entering the capillary network or the lymphatic system
Glucose, fatty acids, and amino acids cross
Brush-border membrane
Pass through the cytosol of the absorptive cell
The basolateral membrane

Question 9

State the reasons why humans cannot live WITHOUT water for a prolonged period of time.

Answer 9

• Basic substance for metabolic processes.
• Regulates body temperature.
• Enables transport of essential substances.
• Allows for nutrient and metabolic waste exchange.

Question 10

State where extracellular fluid can be located throughout the body

Answer 10

• Eyes, Saliva, Gall Bladder, Glands.

Question 11

Compare water distribution in trained and untrained individuals

Answer 11

• Fat in Adiposities: Untrained individuals have more fat storage cells with less water.
• Trained Individuals: More muscle, less fat, and higher body water percentage.

Question 12

Compare and contrast water distribution in Olympic sprinters and inactive individuals:

Answer 12

• Similarities:
  
  • Water distribution in intra and extracellular spaces.
  • The water content of tissues remains relatively constant.
  • Muscle glycogen stored with water.
• Differences:
  
  • Sprinters have higher water content in plasma.
  • Sprinters have lower adipose tissue percentage.
  • Sprinters have higher muscle glycogen and muscle mass.

Question 13

Explain that homeostasis involves monitoring levels of variables and correcting changes in levels by negative feedback mechanisms.

Answer 13

• Homeostasis maintains a stable internal environment.
• Sensors, controllers, and effectors regulate variables.
• Antagonistic mechanisms alternate to maintain equilibrium.
• Negative feedback inhibits actions that disrupt homeostasis.

Question 14

Explain the roles of the loop of Henlé, medulla, collecting duct, and ADH in maintaining the water balance of the blood.

Answer 14

D.2.5 Roles of Loop of Henlé, Medulla, Collecting Duct, and ADH:
- ADH: Controls water and salt levels.
- Low fluid levels stimulate hypothalamus receptors.
- ADH released, increasing water permeability in kidneys.

Question 15

Describe how the hydration status of athletes can be monitored.

Answer 15

• Urine Color: Indicates hydration levels.
• Urine Osmolarity: Measures particle concentration.
• Variation in Body Mass: Monitors changes.
• Hydrometer: Measures liquid density.

Question 16

Explain why endurance athletes require a greater water intake.

Answer 16

• Increased energy expenditure requires more hydration.
• Excess heat is managed by sweat evaporation.
• Lack of sodium replenishment leads to hyponatremia.

Question 17

• List the Effects of Hyponatremia:

Answer 17

Headaches, Weakness, Disorientation, Seizures, Coma, Death.

Question 18

Discuss the regulation of electrolyte balance during acute and chronic exercise

Answer 18

• Electrolyte balance issues in endurance exercise.
• Profuse sweating leads to sodium loss.
• Too much water intake can dilute electrolytes.
• Dehydration induces ADH, promoting sodium retention.

Question 19

Define the term basal metabolic rate (BMR)

Answer 19

the lowest rate of body metabolism that can sustain life

Question 20

State the components of daily energy expenditure.

Answer 20

Basal Metabolic Rate (BMR).
Thermic Effect of Physical Activity.
Thermic Effect of Feeding (energy needed to process food).

Question 21

Explain the relationship between energy expenditure and intake

Answer 21

Energy Intake = Energy Expenditure for Weight Maintenance.
Weight Loss: Energy Output > Energy Intake.
Weight Gain: Energy Output < Energy Intake.
Weight Maintenance: Energy Output = Energy Intake.

Question 22

Discuss the association between body composition and athletic performance

Answer 22

• More mass requires more energy for movement.
• Athletic performance depends on sustaining power anaerobically and aerobically.
• Excess weight increases injury risk.
• Lower body fat is generally associated with improved endurance.

Question 23

List the Importance of Fat:

Answer 23

Shock absorption, Heat Regulation, Buoyancy, Fuel Storage.

Question 24

Discuss dietary practices employed by athletes to manipulate body composition

Answer 24

• Individualized nutrition plans for training and competition needs.
• Carbohydrates as the primary fuel for intense efforts.
• Adjusting Macros, Caloric Intake, Water Intake, and Supplements.

Question 25

List and Describe Dietary Practices Employed by Athletes

Answer 25

• High-Protein Diet:
  
  • Purpose: Repair and rebuild muscles, optimize glycogen storage.
• Crash Diet:
  
  • Description: Extreme, short-term diet, ineffective due to slowed metabolic rate.
• Fad Diet:
  
  • Description: Eliminates essential food groups or emphasizes one at the expense of another.
  • Examples: Atkins, Keto.
• Prescription Diet Pills:
  
  • Mechanism: Mimics brain neurotransmitters to signal fullness or fat blocking.
• Non-prescription Diet Pills:
  
  • Ingredients: Often contains caffeine for increased heart rate, basal metabolism, and energy during workouts.

Question 26

State the approximate glycogen content of specific skeletal muscle fibre types

Answer 26

• Slow Twitch (Type I): Low glycogen (less fatigue).
• Fast Twitch (Type IIa): Medium glycogen (more sensitive to fatigue).
• Fast Twitch (Type IIb): High glycogen (most sensitive to fatigue).

Question 27

Describe, with reference to exercise intensity, typical athletic activities requiring high rates of muscle glycogen utilization.

Answer 27

• Type 1: Low-intensity exercise, aerobic metabolism.
• Type 2: High-intensity exercise, anaerobic metabolism, high glycogen use.

Question 28

Discuss the pattern of muscle glycogen use in skeletal muscle fiber types during exercise of various intensities.

Answer 28

• Increased contraction-induced muscle glycogenolysis and glycolysis at higher intensities.
• Type 1: Uses stored glycogen during sub-maximal exercise.
• Type 2: Uses stored glycogen during maximal exercise.

Question 29

Define the term glycemic index (GI)

Answer 29

Ranking system for carbohydrates based on immediate blood glucose effect compared to pure glucose.

Question 30

Discuss recommendations for the consumption of high and low GI foods before and after a soccer match

Answer 30

• High GI post-competition aids glycogen restoration.
• High GI post-competition aids recovery.
• Low GI pre-competition provides gradual energy release.
• High GI pre-competition may assist performance.

Question 31

List food with low and high glycemic indexes.

Answer 31

• High (e.g., glucose): 100.
• Medium (e.g., brown rice): 50.
• Low (e.g., green vegetables): <15.

Question 32

Explain the relevance of GI with regard to carbohydrate consumption by athletes pre- and post-competition

Answer 32

• High GI post-exercise aids rapid glycogen restoration.
• Lower GI foods are beneficial pre-exercise for slow energy release.

Question 33

Discuss the interaction of carbohydrate loading and training program modification prior to competition

Answer 33

• Carbohydrate Loading Definition:
  
  • Changes to training and nutrition to maximize muscle glycogen before endurance competition.
• Carb Load Steps:
  
  • Exercise taper with high carbohydrate diet.
  • Can improve performance by 2-3%.
• Not practical for team sports with frequent games.

Question 34

Discuss how an athlete can adjust carbohydrate intake and training load in the week prior to an event in order to maximize endurance performance.

Answer 34

• Increase stored glycogen to delay fatigue.
• Training: Exhaustive session 7 days before, taper over 6 days.
• Diet: Low carb (high fat/protein) 7 to 4 days before, high carb last 3 days.

Question 35

State the reasons for adding sodium and carbohydrate to water for the endurance athlete

Answer 35

• Sodium: Maintains electrolyte balance.
• Carbohydrate: Increases endurance capacity, time to exhaustion, and overall performance.

Question 36

Discuss the use of nutritional ergogenic aids in sports.

Answer 36

• Bicarbonate:
  
  • Decreases acidity in muscles, decreases fatigue.
  • Taken 2 hours before the performance.
  • Side effect: Gastrointestinal Distress.
• Caffeine:
  
  • Promotes hydration and glucose replacement.
  • Limitations: Long-term overconsumption, nausea/vomiting.

Question 37

Describe the use of creatine as an ergogenic aid in sport

Answer 37

• Increases muscle creatine content.
• Facilitates rapid PCr resynthesis during high-intensity exercise.
• Recommended dosage: 15–20 g per day for 4–7 days, maintenance 2 g per day.
• Benefits strength, power, and sprinting sports.

Question 38

State the daily recommended intake of protein for adult male and female non-athletes

Answer 38

The World Health Organization (WHO) recommends a minimum of 0.8 g/kg BW for sedentary individuals
1.8-2.2 kg BW for athletes (This heavily varies)

Question 39

List sources of protein for vegetarian and non-vegetarian athletes.

Answer 39

• Vegetarian: Tofu, Quinoa, Nuts.
• Nonvegetarian: Fish.

Question 40

Discuss the significance of strength and endurance training on the recommended protein intake for male and female athletes

Answer 40

• Strength training: Up to 1.6 g/kg per day, additional amino acids for synthesis.
• Endurance training: 1.2 to 1.4 g/kg per day, increased demand on protein for fuel.
• Protein intake aids muscle recovery post-training.

Question 41

Outline the possible harmful effects of excessive protein intake

Answer 41

• Disorders of bone/calcium homeostasis.
• Disorders of renal function.
• Increased cancer risk.
• Disorders of liver function.
• Increased risk of coronary artery disease.

Question 42

Describe the possible harmful effects of excessive protein intake on an Olympic weightlifter

Answer 42

• Increased kidney damage.
• Increased calcium secretion, and osteoporosis risk.
• Increased cancer risk.
• Increased body weight/fat.
• Dehydration due to water requirement for protein synthesis.