Sports Nutrition

Question 0

What is ATP?

Answer 0

Adenosine Triphosphate

Question 1

What are five areas of physical fitness?

Answer 1

Cardio respiratory Fitness
Muscular Strength
Muscular Endurance
Body Composition
Flexibility

Question 2

What is CP in ATP-CP?

Answer 2

Creatine Phosphate

Question 3

How long does ATP-CP fuel your body?

Answer 3

3-15 Seconds Maximal Effort

Question 4

What does the Lactic Acid Energy System do?

Answer 4

Breakdown glucose into lactic acid (lactate)

Question 5

What does Lactic Acid do to your blood PH levels?

Answer 5

Makes it more acidic

Question 6

Does the Lactic Acid Energy System require oxygen?

Answer 6

No

Question 7

What does the Oxygen Energy System Do?

Answer 7

Breakdown Carbs and Fats for Energy

Question 8

Is the Oxygen Energy System faster or slower at creating ATP?

Answer 8

Slower, and requires oxygen

Question 9

What does Endurance training do?

Answer 9

Decrease reliance on anaerobic systems

Extends availability of glycogen

Question 10

What are slow twitch muscle fibers suited towards?

Answer 10

Endurance

Question 11

What are fast twitch fibers suited towards?

Answer 11

Explosiveness

Question 12

How much carbs should an athlete be consuming daily?

Answer 12

6-10g/kg

Question 13

How much protein should an athlete be consuming?

Answer 13

1.2-1.7 g/kg

Question 14

How many calories from fat should athletes be consuming?

Answer 14

20-30% total calories

Question 15

Why do we need energy?

Answer 15

Fuel for training
Maintain healthy weight
Support growth (if adolescent)

Question 16

What do high carbohydrate diets do?

Answer 16

Increase glycogen stores and extends endurance

Question 17

What is carbo loading?

Answer 17

60-70% calories as carbs

Decreasing exercise prior to a competition

Question 18

What should be consumed prior to exercise?

Answer 18

Easily digestible carbs food and beverages (low on glycemic index)

Question 19

What should you consume during exercise?

Answer 19

Sports drink (4-8% carbohydrate)

Question 20

What and why should you consume after exercise?

Answer 20

1.5 grams carb per kg to replenish glycogen stores

Question 21

What is fat a major fuel source for?

Answer 21

Endurance activities

Question 22

What are general protein recommendations?

Answer 22

Adults: 0.8
Endurance: 1.2-1.7
Resistance: 1.7

Question 23

What are good protein sources?

Answer 23

Lean meats
Fish
Low-fat dairy
Egg whites

Question 24

What are B vitamins for and how do you get them?

Answer 24

Energy Metabolism Choose a variety of whole grains, fruits, and vegatables.

Question 25

What is Calcium for and how do you get it?

Answer 25

Normal muscle function and strong bones | From low fat dairy products

Question 26

What is Iron good for and how do you get it?

Answer 26

Oxygen delivery and energy production Lean red meat, vegetables, and enriched grains

Question 27

What are nutrition supplements and ergogenic aids?

Answer 27

Provides calories Provides vitamins and minerals Contribute to performance and recovery Believed to stimulate and maintain muscle growth

Question 28

Why are nutritional supplements and ergogenic aids sketchy?

Answer 28

Bypasses FDA and other regulations Possibility for product contamination

Question 29

What are some examples of Nutrition Supplements and Ergogenic Aids?

Answer 29

``` Convenience supplements Weight gain powders Amino acids Coenzyme Q10 Creatine Antioxidants Caffeine Ephedrine Sodium Bicarbonate Chromium Iron Green Tea Abstract ```