preparation for competition

Question 1

nutrition factors causing fatigue during performance

Answer 1

• depletion of glycogen
• hypoglycaemia
• other mechanisms of ‘central fatigue’ involving neurotransmitters
• dehydration
• hyponatraemia
• GIT upset & discomfort

Question 2

strategies to combat fatigue include

Answer 2

• minimise fluid deficits
• ensure fuel availability
• prevent GIT discomfort

Question 3

the duration of pre-event fuelling will depend on the balance between the ________ _____ _____ of the event & the _______ _____ that can be devoted to the event

Answer 3

anticipated fuel needs
preparation time

Question 4

dietary _______ -> digestion of __________ and ________ -> absorption and storage of _____ -> muscle (
___-___g), liver (__-___g), blood (_-__g)

Answer 4

carbohydrates
polysaccharides
disaccharides
glucose
250-600
90-110
5-15

Question 5

glycogen synthesis describe a biphasic response:
- ____ _____ phase for first __ hrs (non-_____-dep.)
- ____ phase (______-dep.) lasting ______ days

Answer 5

rapid early
24
insulin
slow
insulin
several

Question 6

intramyofibrillar glycogen is important for

Answer 6

• calcium release from sarcoplasmic reticulum
• excitation-contraction coupling (leads to mus. contraction)
  -> when this pool is low, it acts as a feed-forward mechanism to protect the muscle from utilising its dwindling substrate stores

Question 7

fuelling up for non-endurance events

Answer 7

• normal muscle glycogen = 100-120mmol/kg ww
• can be normalised in 24 hrs
• normalised stores - events <60-90min (touch & netball)
• 5 mmol/kg ww/h -> 24-36 hrs rest & adequate CHO (7-10 g/kg/d)

Question 8

CHO loading for ‘endurance events’

Answer 8

• super-compensated muscle glycogen = 150-250 mmol/kg ww
• no depletion phase
• 10-12g/kg/d for 26-48hrs or 8-10f/kg/d for 3 days
• 24 hrs may be enough
• exercise taper
• > 9- min moderate-high intensity events or shorter high intensity intermittent exercise

Question 9

classic 7 day model of CHO loading

Answer 9

• 3-4 day depletion of hard training and low CHO
• 3-4 day loading phase of high CHO eating & exercise taper
• caused fatigue, GI problems & poor recovery

Question 10

characteristic of pre-event meal

Answer 10

• CHO rich, low-fat, low-fibre & low-mod protein
• 3-4 hrs for large meal
• 30-90 min for small CHO rich snack or liquid meal
• PRACTICE

Question 11

Pre-exercise hydration

Answer 11

• begin exercise with comfortable vol. of fluid -> bolus of about 5-7mL/kg BM 4 hrs before ex.
• 300-400ml immediately before

Question 12

pre-exercise hyperhydration benefits BUT considerations

Answer 12

• increase total body water, expands plasma volume & enhances performance
  BUT
• increase urination
• may cause GIT discomfort
• gain in BM will need to be taken into account in sports that are weight-restricted or weight-sensitive

Question 13

pre-exercise hyperhydration doses

Answer 13

1-1.2 g/kg BM glycerol consumed with 25-35 mL/kg fluid in 90-180 mins before ex.
OR
10mL/kg of a high-sodium bev (-160mmol/L) in hrs before ex.
or BOTH
BUT
- can cause nausea, GIT distress & headaches