Sports Nutrition

Question 1

Identify some of the health benefits attributed to physical activity.

Answer 1

Decreased risk of diabetes, improves cardiovascular health, reduces risk of some cancers and chronic disease

Question 2

Describe the mental health, social, and academic (memory, attention, and creativity) benefits of aerobic exercise

Answer 2

Aerobic exercise can increase mental health, academic performance, and creativity

Question 3

Describe the time, and physical and mental health benefits of high intensity incidental and high intensity internal physical exercise.

Answer 3

helps to keep you mobile, burn energy, keep you fit, do daily things with intensity

Question 4

State the characteristics and benefits of resistance training (anaerobic) exercise.

Answer 4

lower insulin resistance, lower chronic inflammation

Question 5

Describe the three basic energy systems used during exercise.

Answer 5

ATP-PC, Anaerobic glycolysis, Aeroboc metabolism

Question 6

Recognize the national recommendations for physical activity.

Answer 6

Aerobic- 150 mins moderate or 75 mins vigorous
Strength training- 2-3 days per week
Flexibility (stretching)- 2-3 days per week

Question 7

List and describe the basic components of exercise programs.

Answer 7

aerobic exercise, resistance training, flexibility, and nutrition

Question 8

Summarize the roles of a sports dietitian.

Answer 8

Teaching athletes how to eat for peak performance and health

Question 9

List the nutrition benefits of sound sports nutrition practices.

Answer 9

Body composition. More energy for training/competition. Stimulate training benefits. Improve recovery time. reduce fatigue, illness, injuries. Optimize performance. Overall health

Question 10

State the importance of caloric intake in regards to sports nutrition.

Answer 10

Need to make sure you are eating enough you will become easily fatigued, lose muscle mass, lower metabolic rate, higher risk of injury, and a poor performance

Question 11

Identify the importance of carbohydrates, protein, and fats for athletics/physical activity

Answer 11

carbs: main fuel for muscles and brain; assists in recovery

protein: important structural component of many body tissues, controls metabolism, essential amino acids

fat - energy source for rest and during low intensity and exercise hormone production

Question 12

Recall the three basic components for a net gain in skeletal muscle mass.

Answer 12

Energy balance, macronutrient composition, timing

Question 13

Describe the concept of the ideal meal pattern for athletes. Summarize the importance of pre- and post-workout nutrition.

Answer 13

• Breakfast within 1 hour of wake up
• No more than 3-4 hours without eating
• Pre-workout snack ~1-1.5 hours before activity
• Recovery snack <30 minutes after workout
• Additional snacks during/between activities as
  necessary

Question 14

Recognize the effects of dehydration on the body and for athletic performance.

Answer 14

Water cools internal body temperature to reduce overheating and replaces fluid lost in sweat and breathing