Sports Performance Enhancement

Question 1

What is the recommended macronutrients for an athlete?

Answer 1

Protein: 10-35%
Fat: 25-35%
CHO: 45-65%

Example: 20% protein, 30% fat and 50% CHO

Question 2

What are the energy sources for:

• Power (0-4 seconds)
• Speed (5-60 seconds)
• Endurance (> 2 mins)

Answer 2

• Power (0-4 seconds):
  
  • ATP, Creatine Phosphate
• Speed (5-60 seconds)
  
  • Muscle glycogen, Glucose
• Endurance (> 2 mins)
  
  • Muscle and liver glycogen and glucose; muscle, blood and adipose lipids, and blood and liver amino acids

Question 3

What is the recommended CHO intake?

Answer 3

45-65%

OR

6-10 g/kg/BW/d

Question 4

What is the recommend protein intake?

Answer 4

10-35%

OR

1.2-2.0 g/kg/BW/d

Question 5

What is the recommended fat intake?

Answer 5

20-35% of total energy intake

Question 6

How do you achieve glycogen super compensation?

Answer 6

Exercise taper

CHO rich diet (7-12 g/kg BW/d)

• can normalize glycogen levels within 24 hours, extending to 48 hours can achieve glycogen super compensation

Question 7

After exercise:

How much fluid should be replaced?

Answer 7

125-150% of remaining fluid deficit

• 1.25 - 1.5 L for every 1 kg BW lost

Question 8

If a player lost 4 pounds during exercise, how much fluid should they replace?

Answer 8

• 16-24 oz fluid per pound lost

4 x 16oz = 64 oz

Question 9

What % BW should athletes maintain hydration?

Answer 9

@ less than 2% BW reduction

Question 10

For events greater than 60 minutes: how much CHO should be replaced?

Answer 10

30-60 g/hour

• maintains blood glucose concentrations

Question 11

For events greater than 2.5 hours: how much CHO should be replaced?

Answer 11

90 g/ hour

Question 12

After exercise: how much CHO should be replaced? When?

Answer 12

Intake 1 -1.5 g/kg BW within 30 mins of completing exercise

• again every 2 hours for 4-6 hours after

Question 13

When should sodium chloride be in fluid replacement beverages?

Answer 13

• inadequate assess to meals
• physical activity greater than 4 hours in duration
• initial days of hot weather

Question 14

Sports requiring weight classes:

- how do you check hydration?

Answer 14

• a USG less than or equal to 1.020

- urine color less than or equal to 4

Question 15

What is the recommended BW change for an athlete?

Answer 15

No more than 2% for successive days

Question 16

What are the 3 phases of plyometrics?

Answer 16

3 phases:

• loading phase
• coupling phase (aka amortization phase)
• unloading phase

Question 17

Describe the loading phase:

Answer 17

Eccentric
Deceleration
Cocking phase or countermovement

Question 18

Describe the coupling or amortization phase:

Answer 18

Transition btwn loading & unloading phase

• AKA transmission phase

Question 19

Describe the Unloading phase

Answer 19

Rebound

Shortening

Push Off or Propulsion phase

Muscle tendon unit shortens & concentrically contracts

Question 20

Frequency of plyometrics?

Answer 20

2x/week

@ least 48-72 hours rest btwn sessions

Question 21

What is the recommended recovery btwn sets/reps for plyometrics?

Answer 21

• high intensity:
  
  • work rest ratio: 1:5 to 1:10
• low intensity:
  
  • work rest ratio: 1:1 to 1:2

Question 22

Duration of a plyometric program?

Answer 22

6-15 weeks

Question 23

What is the Yo-Yo test?

Answer 23

Test = distance covered during the test

For elite athletes

Question 24

If an athlete is cramping, what should you suspect?

Answer 24

Dehydration

• secondary to heat related fluid loss

Question 25

Heat cramps: - signs/symptoms: - corrective action:

Answer 25

- signs/symptoms: - muscle cramping - corrective action: - stretch muscle - moderate activity - provide fluids

Question 26

Heat exhaustion: - signs/symptoms: - corrective action:

Answer 26

- signs/symptoms: - profuse sweating - cold, clammy skin - faintness - rapid pulse - hypotension - corrective action: - cease activity - rest under shade - lie down - provide fluids

Question 27

Heat stroke: - signs/symptoms: - corrective action:

Answer 27

- signs/symptoms: - lack of sweat - dry, hot skin - muscle incoordination - mental confusion - disorientation - corrective action: - call EMS - Initiate cooling of body - Immerse in cool water

Question 28

Describe the phases of a macrocycle:

Answer 28

``` Pre-season: - maintain base-level strength In-season: - refines sport specific skills Post season: - allots an extended period of time for rest & recovery Off season: - focus on total body to serve as base of sport specific fitness ```

Question 29

What test is often used to access POWER?

Answer 29

Wingate-Wingate test: | - most widely used protocol for muscle power & indirectly anaerobic capacity

Question 30

Strength programming: | - Hypertrophy: sets/reps

Answer 30

9-15 reps 40-70 seconds per set

Question 31

Strength programming: | - Power

Answer 31

1-10 reps 0-10 seconds per set

Question 32

Strength programming: | - Applied functional hypertrophy

Answer 32

6-8 reps 20-40 seconds per set

Question 33

Strength programming: | - Strength

Answer 33

1-5 reps 0-20 seconds per set

Question 34

HIIT: | Central & Peripheral cardiorespiratory & muscular adaptations

Answer 34

- Increased stroke volume & cardiac output | - Increased mitrochondrial number & increased VO2 max

Question 35

What is plyometric exercise used for?

Answer 35

Used to develop or improve power | - the ability to develop force over time

Question 36

What are the guidelines proposed for a proper meal or snack eaten prior to exercise/sporting event?

Answer 36

``` Provide sufficient fluids low in fat and fiber high in carbohydrates moderate in protein be well tolerated by the athlete ```

Question 37

What are vegetarian athletes at risk for?

Answer 37

Vegetarian athletes may be at risk for low intakes of energy, protein, fat, and key micronutrients

Question 38

In hyponatremia - what are serum sodium levels are below? How can this be prevented?

Answer 38

130-135 mmol/L Sodium consumed with rehydration beverage (over 4 hours of exercise) AND/OR fluid intake does not exceed sweat looses

Question 39

What energy system is used in the 40 yd dash?

Answer 39

ATP-PCr system 10-20 secs Examples: 100 yd dash, power clean

Question 40

What energy system is used for activities lasting 30 seconds to 2 mins?

Answer 40

Glycolytic System

Question 41

What energy system is used for activities lasting greater than 2 mins?

Answer 41

Oxidative System

Question 42

What type of plyometric would you start with?

Answer 42

Rapid response Followed by: - Long - Very long - Short

Question 43

When initiating a long response plyometric program - what type of movement would you start with?

Answer 43

Non-counter movement Followed by: - Counter Movement - Double Contact - Continuous

Question 44

How much "prehydration" is recommended?

Answer 44

17-20 oz 2-3 hours before and 7-10 oz every 15-20 minutes is all that is recommended.