Sports performance

Question 1

Athlete should consume ____ mL/oz water 2-3 hours before athletic activity. Athlete should consume ____ mL/oz 10-20min before exercise.

Answer 1

500-600mL (17-20oz); 200-300mL (7-10oz)

Question 2

Fluid replacement should approximate sweat and urine losses to at least maintain hydration at less than ___% body weight reduction.

Answer 2

2%

Question 3

What does CHO replace? Recommended intake?

Answer 3

muscle glycogen, 6-10g/kg/bw

Question 4

Recommended intake for protein?

Answer 4

1.2-1.7 g/kg/bw

Question 5

Recommended fat intake? (in %)

Answer 5

20-35% total energy intake

Question 6

How much fluid should athlete drink for every pound lost due to exercise?

Answer 6

16-24oz

Question 7

What are the 3 energy systems and when are they used?

Answer 7

oxidative (aerobic activity); glycolytic (anaerobic); phosphagen (anaerobic, uses ATP + creatine phosphate)

Question 8

Ideal makeup of sports drink? When does athlete drink it?

Answer 8

6-8% CHO (glucose); drink DURING exercise (for events lasting

Question 9

What should athlete eat 3-4 hours before competition?

Answer 9

200-300g CHO

Question 10

What should athlete eat after w/in 30 minutes of stopping exercise?

Answer 10

1-1.5 g/kg/W of CHO

Question 11

What are vegetarian athletes, esp female, very susceptible to not getting enough of?

Answer 11

Iron

Question 12

What is the goal of blood doping?

Answer 12

increase stamina; erythropoietin (EPO) controls production of RBC’s

Question 13

How many calories per gram for fat?

Answer 13

9 calories per gram

Question 14

How many calories per gram for CHO?

Answer 14

4 calories

Question 15

How many calories per gram for protein?

Answer 15

4 calories

Question 16

What is wolf’s law?

Answer 16

bone in a healthy person or animal will adapt to the loads under which it is placed