Sports Nutrition

Question 1

What is aerobic exercise

Answer 1

• working large muscle groups
• extended period of time
• low to moderate intensity activities

Question 2

What is used for ATP production during aerobic exercise

Answer 2

oxygen

Question 3

What are examples of aerobic exercise

Answer 3

walking
rowing
jogging
skating
swimming

Question 4

What is anaerobic exercise

Answer 4

higher intensity
short burst activities with energy
need good carbohydrate supply

Question 5

What are the fuel types used during aerobic exercise

Answer 5

muscle glycogen –> glucose
stored triglycerides –> fatty acids
protein (muscles) –> amino acids

Question 6

What is the preferred source of fuel for aerobic exercise

Answer 6

muscle glycogen –> glucose

Question 7

What is source of fuel for aerobic exercise that is not desired

Answer 7

protein (muscles) –> amino acids

- used when carbohydrates stores begin to decrease

Question 8

What fuels are used for anaerobic exercise

Answer 8

ATP
phosphocreatine system
lactic acid system

Question 9

What are the muscle fiber types

Answer 9

Type 1 - slow twitch
Type 2a - fast twitch
Type 2b - pure fast twitch

Question 10

What is important for physical endurance

Answer 10

high-carbohydrate diet

Question 11

What happens if excess carbs are stored

Answer 11

turns to fat and never goes back to glucose

Question 12

When should foods with high glycemic index be used

Answer 12

after exercise

Question 13

When should foods with low glycemic index be used

Answer 13

2-3 hrs before exercise

Question 14

Who needs more protein

Answer 14

endurance and strength training athletes

Question 15

when should protein supplements be taken

Answer 15

at night when muscles at rest

Question 16

What should fluid intake be after exercise

Answer 16

2 cups for every pound lost

Question 17

What are signs of dehydration

Answer 17

muscle cramps
postural hypotension
tachycardia
decreased urine output

Question 18

What causes heat exhaustion

Answer 18

sodium depletion
impaired acclimation
plain water replacement
dehydration

Question 19

What are symptoms of heat exhaustion

Answer 19

sweating
headache
nausea/vomiting
dizziness
visual disturbances
fatigue
weak/rapid pulse

Question 20

What causes heat stroke

Answer 20

excess heat production secondary to exertion
impaired dissipation of environmental heat
use of excessive antihistamines

Question 21

What are symptoms of heat stroke

Answer 21

headaches
hot/cold flashes
weakness
lack sweat
visual problems
hallucinations
unsteady walking

Question 22

What do steroids do

Answer 22

Increase rate of gain in lean body mass
increase muscle size, mass
increase muscle strength
androgenic=increase masculinization

Question 23

what are side effects of steroids in males

Answer 23

infertility
decreased testicles
gynecomastia
prostate cancer

Question 24

What are side effects of steroids in females

Answer 24

voice change
facial hair
menstrual irregularities
decreased breast size
baldness

Question 25

What is andro

Answer 25

precursor to testosterone
allows to train harder
repair muscle more rapidly

Question 26

What does creatine do

Answer 26

increase high-intensity exercise performance

Question 27

What are concerns with creatine

Answer 27

cause increase in water and not muscle
dehydrate
GI upset
renal issues

Question 28

What is not a good fuel for aerobic activities

Answer 28

fat

Question 29

What is important to talk about during sports physicals if the person wants to gain weight

Answer 29

carb intake
risks of steroids
protein
resistance training
no supplements

Question 30

What can happen when restrict calories and fluid intake

Answer 30

heat exhaustion
dehydration
muscle waste

Question 31

What type of fluid is best for dehydration

Answer 31

water is just as good as sports drinks