Post-Midterm Material Flashcards

Question

What are health consequences of REDs?

Answer 1

- Impaired reproductive function - Reduced immunity - impaired bone health - impaired growth & development - impaired cardiovascular function - impaired gastrointestinal functions

Answer 2

- Decreased athlete availability - Decreased training response - Decreased recovery - Decreased cognitive performance/skill - Decreased muscle strength - Decreased endurance performance

Answer 3

1. Disordered eating screening for athletes (DESA-6) 2. Athlete's relationship to training scale (ART) Other measure Eating Pathology Symptoms Inventory (EPSI) - Gender sensitive (drive for thinness ans muscularity) Diagnostic and statistical manuel of mental Disorders (DSM)- 5 - American Psychiatric Assoication clinical tool

Answer 4

* 6 items * Multiple choice questions * Scores of ≥3 indicate risk * Focus: perception of weight, injury risk and current dietary trends * Validated in adult and teen athletes

Answer 5

* 15 items * Likert style questions * Scores of ≥ 48 indicate risk * 4 subscales 1. Affect driven training 2. Training amount 3. Training against medical advice 4. Body dissatisfaction * Focus: training & injury risk * Validated in adult athletes - not directly for diet, more for overtraining Under a creative commons license!

Answer 6

Relative Energy Deficiency in Sport Clinical Assessment Tool: V.2 Two Parts: 1. Asses incidence of REDs indicators 2. Apply to traffic light tool to determine risk "Orange" or greater risk, clinical action Green, Yellow, Orange, Red

Answer 7

Never in front of other athletes Only when necessary for sport and/or health outcomes

Answer 8

Unhealthy Weight gain - Rapid weight gain - Stimulant use to promote weight loss - Exercise in excess of what is recommended for sport - Laxative use - Diet pill use - Vomiting - Voluntary dehyration Healthy Weight gain - Gradual weight loss - Weight lost is excess body fat, not muscle mass - Exercise an appropriate amount for thespoet - Maintain euhydration

Answer 9

**Multi-faceted picture for health** * Diet and physical activity * Goals: nutritional needs for growth and development above athletic considerations **Avoid at all costs** * Acute weight loss through dehydration, use of potentially harmful medications, supplements for weight control **Involves a team** * Athlete, parent(s) or guardian(s), coach, physician, trainer, dietitian **Remember**: There are no established recommendations for body fat percentages in teen athletes * Rather than suggesting a specific percentage of body fat for an individual athlete focus o health and performance outcomes

Answer 10

* Athlete’s care team (dietitian, trainer) * Can be a coach**

Answer 11

* Annually * Bi-annually for at risk sports

Answer 12

All athletes

Answer 13

- Control play times & expert on 'performance' - Can provide food & dietary guidance - First line for noticing changes - Support

Answer 14

Projected to be worth $81 (USD) by 2023 - High-intensit, fittness, normal population

Answer 15

Evidence & Sports nutrition experts: 1. Everyday nutrition fundamental: - Choosing nutritious foods & fluids that support optimal health, fueling & recovery, by aliging energy intake & expenditure 2. Sport Nutrition - Consuming whoel foods & fluids (+/- sports foods) before, during & after exercise to promote optimal fuelling, hydration & adaption 3. Supplements Potentially bossting performance via strategic use of a small number of nutritional ergogenic aids Supplement companies priortize the 3 to 1

Answer 16

- Contribute energy - Contribute micro- & macronutrient - Food matrix - Supplement are poorly research - Risk for doping - Cheaper

Answer 17

10-15% of sport supplements may contain banned substances for sport

Answer 18

- Disqualified - In extreme cases can not compete again - Depends on sport/athlete - Aware or not aware - Athlete is responsible

Answer 19

- Some nutrient are difficult to obtain in sufficient quantites - some athletes don't eat certain foods (eg. vegan) - Exceeding RDA may be beneficical for some - Timing of meals may be possible - Low risk of food born illness or hygiene contaminate

Answer 20

* Sport drink * Gels * Bars * Electrolyte tabs * Protein isolates

Answer 21

* Iron * Calcium * Multi-vitamin * Vitamin D * Probiotics * Zinc

Answer 22

* Caffeine * Nitrate/Beet root juice * Creatine * 𝛽 − Alanine * Sodium Bicarbonate * Glycerol

Answer 23

2-3 mg/kg (~200 mg) effective at improving performance * ≤400mg per day * ≤200mg in a serving

Answer 24

Ingested before or during an event no difference

Answer 25

* Reduced fatigue * Mobilization of fats from adipose/muscle * Can change muscle contractility

Answer 26

Some athletes are non-responders * Impaired sleep * Shakes * Heart failure (pure doses above 3g) * Stimulate GI track * Dehydration

Answer 27

Collagen is the most abundant protein in our bodies * Skin, bones, ligaments and tendons * 28 types

Answer 28

* Help with muscle and tissue repair post-exercise * May have a role in inflammation and tendinopathy (~ 1/3 Glycine)

Answer 29

* Combined with exercise, ingested collagen seems to be associated with increased collagen synthesis in connective tissue * Seems most promising for: prevention & treatment of injury, degenerative bone disorders & connective tissue disorders

Answer 30

No agreed upon amount - Given vit C role in connective tissue, need sufficient vit C intake for collagen to be useful

Answer 31

- Elite athletes aren’t well represented - Little work done on female athletes - Hard to define a meaningful change - Few studies explore repeated supplement use - Few studies explore supplement combinations

Answer 32

Direct Perfomance Benefits (intra-) - Gain competitive edge - Increase energy - Optimize recovery Health benefits - Correct nutrient deficiences - Improve sleep quality Advice from Others - Coaches - Parents - Fellow athletes Other reasons - As a 'just in case' - For finanical gain (sponsorship) or products free of charge

Answer 33

* Main system: Muscles * Duration: Short bursts * Load: High

Answer 34

* Main system: Cardiovascular * Duration: Longer length * Load: Low

Answer 35

Sprinting Throwing event Hockey Football Gymnastics

Answer 36

Cross-country Rowing Soccer Cycling Basketball Swimming

Answer 37

Volleyball Downhill skiing Tennis

Answer 38

Stored ATP & the phosphocreatine system are primary sources in shorter, more intense movements Immediate - Skeletal muscle Prolonged - Skeletal muscle - Cardiovascular system

Answer 39

Strength-based b/c increase muscle mass

Answer 40

Higher calories - Flag overweight using BMI composition - BMI does not give us whole picture of strength or health

Answer 41

Muscle growth and maintence - Calories - Carbs - Pro Muscle constraction - Magnesium - Sodium Bone and muscle health - Calcium - Vit D

Answer 42

Muscle growth and maintence - Protein isolate - BCAA - Creatine Muscle function and bone health - Beta alanine - Calcium - Vitamin D

Answer 43

* High training volume (5-12 hr/wk) of lower-intensity training or higher intensity less volume (4-10 hr/wk) * Carbs, fat, and overall caloric intake is the highest in this phase * Increase carbs and fat to meet energy needs (protein keep consistent)

Answer 44

* ~3-8 h/wk high-intensity, sport-specific exercises * Nutrition goal to support training while avoiding weight gain * Decreased training volume requires less overall caloric intake (decreased fat since carbs are needed for high-intensity training)

Answer 45

* Physiological & psychological recovery, prevent overtraining * Nutrition recommendations closely match general population * Often expect some minor weight gain - dec. CARB and PRO

Answer 46

1. Minimize dehydration to <3% total bosy dehydration prior weigh-iin 2. Minimie acute weight loss to < 5% total body mass 3. Avoid dehydration & carbohydrates restriction if competitiion is less then 3 hr from weigh-in 4. Optimize recovery with aggressive rehydration & refueling - No weight cutting, especially teen athletes b/c of the growth needs and pregnant athletes

Answer 47

* Fuels glycogen stores * Longer time to exhaustion vs low-carbohydrate diet * High intake can reduce protein breakdown by increasing insulin & reducing cortisol * Low carb diets linked to reduced immunity & burnout/injuries

Answer 48

* 1 g/kg CHO prior to exercise & 0.5g/kg CHO during exercise can increase total work capacity * 1-1.2 g/kg CHO immediately post exercise with protein optimizes restoration of muscle glycogen & protein metabolism

Answer 49

Moderate carb diet balances needs while preventing excess weight gain * 4-7 g/kg CHO

Answer 50

* Promote muscle hypertrophy * Stimulate muscle recovery

Answer 51

Elevated PRO intake * 1.5-1.7 g/kg PRO

Answer 52

* Over the entire day, spaced out * Easily digestible PRO shortly before & after exercise * ~ 20g PRO per snack or meal that includes 8-10 g of essential amino acids - 2-3 g of leucine for muscle protein synthesis

Answer 53

* Maintain performance * Maximize heat transfer * Maintain mood * Facilitate recovery

Answer 54

* 1% hyperhydration * 3% hypohydration * Losses of 2% body weight from sweating has been found to hinder performance

Answer 55

* ~5 to 7 mL/kg 1-4 hr before * Dark urine or lack of passed urine prior to exercise, drink ~3 to 5 mL/kg fluid 2 h prior to event * Beverages with ~20-50 mg/L Na or small amounts of sodium-containing foods prior to event may help manage thirst and water retention

Answer 56

* Caffeine dose of 3-6 mg/kg ingested 50-60 min before exercise resulted in >3% performance gains * Mean & peak power output in repeat sprint activities

Answer 57

* Caffeine intake of 3-6 mg/kg 60 min prior to exercise may enhance single & intermittent sprint performance * 2%-7% increases in muscle strength * Large variability in caffeine's effect on repeated-sprint performance & muscular endurance

Answer 58

* >9 mg/kg not associated with increased performance * Increase negative side effects: anxiety, tremors, tachycardia, nausea, insomnia

Answer 59

Buffering agent * May help strength-based athletes manage acid-base disturbances * Exercise can raise blood acidity (lactic acid), may increase muscle fatigue and impair proper signaling

Answer 60

Dose of 0.2-0.4 g/kg ingested 60-150 min prior to exercise * Performance benefits of ~2% in short-term * High-intensity sprints (60 sec) * Efficacy reduced with exercise tasks >10 min

Answer 61

* Boxers, wrestlers, power lifters etc. * Performance advantage by competing in a lower weight division

Answer 62

* Reduced fluid & food intake * Increased exercise load * Excessive perspiration

Answer 63

* Among competitive wrestlers cut ~35% energy week before weigh-in sees ~5% weight loss **Side effects**: Decreased short term memory, concentration, greater confusion, fatigue, mood swings, reduced muscle buffering capacity, deplete glycogen stores, electrolyte imbalance) * If athlete refuels & rehydrates after weigh-in generally able to recover anaerobic performance within 3-4 hr

Answer 64

* Performance effect of total body dehydration of 2.8% was reversible if athlete aggressively rehydrate for 3 hr before competition * Total body dehydration of ≥ 6% not able to reverse the effects 15hr post weigh-in

Answer 65

Athletes will slowly cross the 65% VO2 mas threshold and then maintain levels above it

Answer 66

Athletes utilize non-carbohydrate energy stores (gluconeogenesis, beta-oxidation, lipolysis)

Answer 67

There can be some advantage to having a higher muscle mass to fat mass ratio but: * There is no single body fat percentage that will “work” or improve performance * Athletes need fat mass for their health (reproductive health, hormone function, fat soluble vitamins, organ protection, thermoregulation etc.) * Remember: under fueling hinders performance, increases injury risk & infections

Answer 68

Calories Carbohydrates Fat B-vitamins Iron Sodium

Answer 69

Energy - Gels, gummies, bars - Sport drinks - Caffeine - Glycerol Hydration - Electrolytes (tablets, drinks) Oxygen Transport (fatigue) - Iron Immune function - Zinc

Answer 70

* Retention of fluids, maintain hydration & thermoregulation

Answer 71

Sugar alcohol used in triglycerides * Released in lipolysis * Emulsifier, sweetener, thickening agent & preservative in food products * Roles in pharmaceutical industry (soaps, cough syrup, lotion)

Answer 72

* Pre-event (lowers urine production via kidney reabsorption) * Does not use same channels as Na so they can be coupled to maximize reabsorption of body H2O

Answer 73

* 1.2-1.4g/kg in ~25ml/kg fluid 90-180 min pre-event Find in soybeans, tallow as a supplement

Answer 74

Training loads can vary from 10 to 12 hr/week * Duration of a session 60–120 min (e.g., track runner) to 25–30 hr/week * Single session can last 4–6 hr (e.g., triathletes)

Answer 75

* **“High carb availability”** = intake is able to provide sufficient endogenous and/or exogenous carb supplies to meet the demands of the muscle and central nervous system) * **“Low carb availability” **= gap between intake and exercise/energy demand *High carb availability for one athlete, or on one training day, might be low in another athlete or training day

Answer 76

* >90 min events 10-12g/kg carb 3-4 days leading to event

Answer 77

* 1-4g/kg carb 1-4 hrs pre-event (simple carbs) * Familiar foods - reduce GI distress

Answer 78

* 1-2.5 hr: 30-60g/hr * > 2.5 hr: 90g/hr * 2:1 Glu:Fru ratio depletes at a constant rate not by size

Answer 79

* 0.8g/kg / hr & 0.2-0.4g/kg protein * Full meals (protein, fat, fiber)

Answer 80

* Physiological & psychological recovery, prevent overtraining * Nutrition recommendations can match general population

Answer 81

Gender * Body ideals * Type of sport offered * Muscle mass

Answer 82

Sex * Metabolic energy needs * Micronutrient needs * Type of sport offered * Muscle mass

Answer 83

Energy - Calories Minerals - Iron - Magnesium - Potassium Essential nutrient (often grouped w/ B-vitamins) - Choline

Answer 84

* Neurological functioning * Muscle contractions * Intra & extra cellular fluid balance (blood pressure)

Answer 85

* Based on body size * Possible impacts of menstrual cycle (estrogen changes)

Answer 86

Not considered ‘essential’ * Body can make this from amino acid methionine

Answer 87

* Synthesis of neurotransmitter (acetylcholine) & phospholipid (lecithin) * Brain & spine function (e.g., neural tube closure, enhances cognitive performance) * Under researched: might have a more integral role with B-vitamins & brain health

Answer 88

* Based on body size * Possible impacts of menstrual cycle (estrogen changes)

Answer 89

* Osteoporosis (Calcium & vitamin D links) * Multiple Sclerosis (vitamin D links)

Answer 90

Pregnancy Menopause

Answer 91

Iron Calories

Answer 92

* Larger body size (i.e., height) * Quicker metabolism * Lower fat mass proportional to muscle mass * Muscle mass concentration post puberty in shoulders and upper body

Answer 93

* Often greater access to strength-based sports & contact sports * Greater funding for professional sport development

Answer 94

* Smaller body size (i.e., height) * Slower metabolism * Higher fat mass proportional to muscle mass * Fat mass concentration post puberty in hips * Menstruate

Answer 95

Higher caloric consumption Focus on protein & muscle building supplements * Less acceptance of plant-based protein * Higher prevalence of using banned muscle building supplements May have greater access to sport dietitians & professional support * Access does not equal uptake of advice * Less support for the intersection of body idealization & food relationships

Answer 96

* Often less access to strength-based sports & contact sports * Lower funding for professional sport development

Answer 97

We do not have a lot of research for this unique group What is clear: * Dietary habits represent an intersection of many factors, including preferences, motivation and biological needs * Personalized approaches are need (for any athlete regardless of sex or and gender) This is a growing area of interest for performance & nutrition guidelines * Despite intentions can quickly turn into a political debate **Bottom line**: We aim to support all athletes’ physical health, mental well-being & performance potential

Answer 98

Youth athletes - Childern < 13 years - **Adolesence 13-18 years** Adults 19-35 years Master adults - **older adults > 35 years**

Answer 99

Potassium Fe (females until menopause) Magnesium Thiamin (females) Riboflavin (females) B6 (females)

Answer 100

*Calories* Calcium Vitmain D Mg (females) Fe (male) Zn (females)

Answer 101

RDA/AI are passed on population data in healthy groups to prevent deficiency, not improve performance

Answer 102

Typically defined as >35 years old who either trains for or takes part in athletic competitions often specifically designed for older participants * Many have continued athletic pursuits * Others return to sport after a break * Some pick up a new sport * Five-year increments, e.g., 35-39, 40-44, etc.

Answer 103

* Vitamins B2, B6, B12 – energy metabolism * Vitamin D – calcium homeostasis and immune function * Vitamin E – antioxidant * Folate – co-enzyme in metabolism * Calcium – bone, muscle contraction. * Iron – oxygen transport

Answer 104

For an athlete of any age, adverse effects on athletic performance have been demonstrated even with modest (2%) dehydration. * Pre-exercise fluid intake encompasses “generous intake in the 24 h before an exercise session,” which translates to “daily” for a regularly training athlete. * 400-600 mL should be consumed 2-3 h before exercise. * Athletes should ingest 450-675 mL for every pound of body weight lost

Answer 105

The elite child athlete is one who has superior athletic talent, undergoes specialized training, receives expertvcoaching and is exposed to early competition. Different sports have different ideal ages: * Gymnastics & figure skating often have some of the youngest athletes * Soccer players & hockey players are getting younger

Answer 106

Biological factors the imapct diet - Rapid growth & Change in body composition (puberty) Interpersonal factros work within - Peer pressure - Dietary control Setting health for their life - Developing congnitive skills Intrapersonal factors work within - Habits track forward

Answer 107

- While growing - over-use injury - coordination can be less refined

Answer 108

Growing to 'full potential' - height - bone mass Changes in body composition can exacerbate body idealization - may make a teen athlete more or less favourable for sport

Answer 109

Calories (energy) Protein (muscle repair & growth) Carbohydrates (energy intake) Calcium & vitamin D (bone health) Iron (females who menstruate) Hydration (electrolytes & water) Q: What is the number 1 concern from this list? **Calories**

Answer 110

- Low energy intake - Food restriction - Over-use of sport supplementation

Answer 111

Sport nutrition knowledge is often low * Increased risk of consuming banned supplements for sport * Following dietary trends * Reduced likelihood of meeting elevated nutrient needs

Answer 112

B/c of growth needs & the lack of research of supplements with teen athletes we teen athletes we really don't want to go obvoe this - meaning do not reach tier 5 1. High-quality whole foods 2. Micronutrients 3. Nutrient timing 4. Sport fuel 5. Supplements

Answer 113

Evidence based sport specific resources for teen athletes Assessment & detection of energy imbalances early on * Clinical signs (e.g., REDs) * Psychological signs How performance supplements affect teens * Teens’ bodies are not the same as adult bodies * We conduct research mostly with adults