18. SPORTS NUTRITION

Question 1

What is the definition of movement?

Answer 1

Any way you move your body.

Question 2

How is exercise defined?

Answer 2

Physical activity that is planned, structured and repetitive.

Question 3

What are the overall benefits of exercise?

Answer 3

• Disease prevention (e.g., diabetes)
• Strength, mobility and flexibility
• Prolongs life / slows ageing
• Weight control
• Mood and confidence booster
• Endurance

Question 4

What does HIIT stand for?

Answer 4

High Intensity Interval Training.

Question 5

What are examples of gentle forms of exercise?

Answer 5

• Walking
• Hiking
• Dancing
• Swimming
• Cycling
• Stretching
• Pilates
• Yoga
• Mobility

Question 6

What are strenuous forms of exercise?

Answer 6

• HIIT
• Weight training
• CrossFit
• Running
• Competitive swimming
• Martial arts

Question 7

True or False: A lack of movement can lead to poor health.

Answer 7

True.

Question 8

How does exercise contribute to mood enhancement?

Answer 8

Reduces stress, anxiety, depression, pain and addictions; balances neurotransmitters.

Question 9

What is the effect of weight-bearing exercises on bone density?

Answer 9

Increases bone density by promoting osteoblast activity.

Weight-bearing exercises, such as walking, running, weight lifting, and jumping, place mechanical stress on bones. This mechanical loading is the key stimulus that promotes osteoblast activity.

Bone Strain: When weight-bearing exercise is performed, bones experience strain (bending or compressing), which is sensed by the cells within the bone, including osteoblasts.

Osteocyte Signaling: The osteocytes (bone cells embedded in the bone matrix) detect the strain through their mechanosensory function. They send signals to osteoblasts and other bone cells to respond to the stress.

Osteoblast Activation: In response to this mechanical load, osteoblasts become activated to increase the production of bone matrix, including collagen and proteoglycans, which are crucial for bone formation.

Question 10

What is the main energy delivery system used during aerobic exercise?

Answer 10

Aerobic: Where the body uses oxygen to produce ATP.

Question 11

What is anaerobic exercise primarily associated with?

Answer 11

Short periods of high-intensity exercise and muscle strength.

Question 12

What is the primary energy source during anaerobic exercise?

Answer 12

Phosphate energy system and glycolytic energy system.

Question 13

Fill in the blank: Aerobic exercise primarily uses _______ as fuel.

Answer 13

carbohydrates and lipids.

Question 14

What physiological functions does exercise optimise during energy production?

Answer 14

Produces energy (ATP) to keep all physiological functions optimal.

Question 15

What is the benefit of walking as a form of exercise?

Answer 15

• Improves cardio-respiratory fitness
• Strengthens bones and muscles
• Reduces stress
• Improves sleep

Question 16

What are the benefits of Nordic walking?

Answer 16

• Decreases stress on hips and knees
• Increases heart rate and circulation
• Aligns spine
• Strengthens upper body and core

Question 17

What are the benefits of swimming?

Answer 17

• Full-body workout
• Builds strength and endurance
• De-stresses and relaxes
• Improves sleep

Question 18

What does using weights in exercise help to improve?

Answer 18

• Tones muscles
• Improves flexibility
• Increases bone density

Question 19

What exercise targets the entire upper body using dumbbells?

Answer 19

Overhead shoulder press.

Question 20

What is the correct form for performing squats?

Answer 20

Stand with feet hip-width apart, hinge at the hips, keep back straight, and push up through the heels.

Question 21

What is the purpose of the forward lunge?

Answer 21

Focuses on psoas and stretches the anterior thigh/hip.

Question 22

What is the recommended frequency for walking as exercise?

Answer 22

At least 3 times a week, 1 hour each.

Question 23

True or False: Exercise has no effect on the immune system.

Answer 23

False.

Question 24

What is the recommended breathing technique for relaxation?

Answer 24

Inhale for 3 seconds, hold for 4 seconds, exhale for 5 seconds.

Question 25

What are the effects of regular aerobic exercise on the respiratory system?

Answer 25

* Increases oxygen intake * Improves gas exchange * Strengthens ventilation muscles

Question 26

How does exercise affect the nervous system?

Answer 26

Improves cognitive functions, stress coping, memory and alertness.

Question 27

What does exercise do for the lymphatic system?

Answer 27

Promotes lymphatic drainage and boosts the immune system.

Question 28

What is the relationship between exercise and chronic disease risk?

Answer 28

Reduces risk of cardiovascular disease, insulin resistance, depression, and cancer.

Question 29

Fill in the blank: Exercise enhances detoxification by optimising ____ activity.

Answer 29

hepatocyte.

Question 30

What is the recommended number of reps for each leg in the exercise routine?

Answer 30

Aim for 3 sets of 10 reps

Question 31

What does anaerobic exercise primarily focus on?

Answer 31

Using resistance to muscular contraction to build strength, endurance, and size of skeletal muscles

Question 32

What is vital for the maintenance of muscle mass as we age?

Answer 32

Resistance training

Question 33

What should you remember when performing exercises?

Answer 33

Core tight, flat back, bend your elbows behind you

Question 34

What muscle groups are targeted in bent-over rows using a resistance band?

Answer 34

Upper and lower back, glutes, arms

Question 35

What is the purpose of static stretching?

Answer 35

To improve elasticity and flexibility

Question 36

How long should static stretches typically be held?

Answer 36

10–30 seconds

Question 37

What is NEAT an acronym for?

Answer 37

Non-Exercise Activity Thermogenesis

Question 38

What percentage of daily calories can be burned through NEAT?

Answer 38

Up to 15–30%

Question 39

What are the weekly exercise guidelines for adults aged 19–64?

Answer 39

* 150 minutes of moderate aerobic activity per week * OR 75 minutes of vigorous aerobic activity per week * AND 2 sessions of resistance exercises per week

Question 40

What should be considered when adapting exercise recommendations for a client?

Answer 40

* Exercise experience * Fitness level * Health goal * Health conditions

Question 41

What benefits are associated with low-intensity exercise?

Answer 41

* Relieves stress * Boosts mood * Lowers blood pressure * Improves endurance

Question 42

What is the goal of using exercise for individuals with osteoporosis?

Answer 42

To stimulate osteoblast activity

Question 43

What type of exercises are best for individuals with arthritis?

Answer 43

* Low-impact exercise * Flexibility activities

Question 44

How does resistance training benefit fat loss?

Answer 44

* Improves body composition * Boosts metabolic rate

Question 45

What is a recommended exercise for improving insulin sensitivity?

Answer 45

Aerobic-type exercise at moderate and/or vigorous intensity

Question 46

What is the recommended intensity for aerobic exercise training in individuals with hypertension?

Answer 46

Moderate intensity (40–60% of MHR) for at least 30 minutes per day

Question 47

What should be avoided in exercise for individuals with existing hypertension?

Answer 47

High-intensity exercise

Question 48

Fill in the blank: Dynamic stretching involves _______.

Answer 48

Movements where joints and muscles go through a range of motions

Question 49

What should you do to ensure safety when performing high-intensity resistance training for osteoporosis?

Answer 49

Supervised training to minimise injury risk

Question 50

What is the focus of flexibility exercises?

Answer 50

To improve range of motion and reduce stiffness

Question 51

What type of exercises can improve cardiovascular health?

Answer 51

* Moderate-intensity aerobic exercise * Low-impact workouts

Question 52

What is the effect of high-intensity interval training (HIIT) on abdominal fat?

Answer 52

Most effective type of exercise to reduce abdominal fat

Question 53

What is the recommended duration of exercise for health benefits?

Answer 53

At least 30 minutes per day for at least five days per week.

Question 54

Should high-intensity exercise be recommended for individuals with existing hypertension?

Answer 54

No.

Question 55

What does dynamic resistance training involve?

Answer 55

Movement through the joints, e.g., bicep curl.

Question 56

What is key when working with clients on hormonal balance?

Answer 56

Ensure their exercise habits don’t sabotage their health goals.

Question 57

What should be avoided in prolonged high-intensity exercise?

Answer 57

It tends to raise levels of cortisol and adrenaline.

Question 58

How can too much high-intensity exercise affect women?

Answer 58

It can lower progesterone levels, decreasing fertility and altering menstruation. ## Footnote 1. Increased Cortisol Production Mechanism: High-intensity exercise increases the production of cortisol, a stress hormone. Effect: Elevated cortisol levels interfere with the hypothalamic-pituitary-gonadal axis, which controls the production of reproductive hormones like progesterone and estrogen. 2. Suppressed Reproductive Hormones Mechanism: Cortisol suppresses the release of key hormones, such as gonadotropin-releasing hormone (GnRH), which is essential for triggering the release of progesterone from the ovaries. Effect: As GnRH production decreases, progesterone production is also reduced, leading to hormonal imbalances. 3. Lower Progesterone Levels Mechanism: Progesterone is crucial for maintaining the luteal phase of the menstrual cycle, which supports implantation and pregnancy. Effect: Low progesterone levels can cause irregular periods, absence of menstruation (amenorrhea), and difficulty conceiving.

Question 59

What is the recommended exercise for PCOS?

Answer 59

Vigorous aerobic activity at least three days per week for 30 minutes or more.

Question 60

What additional benefits can combination exercise provide in PCOS?

Answer 60

Improved androgen levels.

Question 61

How does exercise affect thyroid hormone production?

Answer 61

It stimulates the thyroid gland to produce higher amounts of hormones.

Question 62

What is the effect of vigorous exercise on hormone values?

Answer 62

It causes the most prominent changes in hormone values.

Question 63

What is the role of exercise therapy in Chronic Fatigue Syndrome (CFS)?

Answer 63

Helps manage CFS symptoms by gradually reintroducing physical activity.

Question 64

Is graded exercise therapy recommended for CFS?

Answer 64

No, it's no longer recommended.

Question 65

What is a key factor in preventing dementia?

Answer 65

Physical activity.

Question 66

What types of exercises show promising results for dementia?

Answer 66

Mind-body interventions, resistance training, coordination exercises.

Question 67

What should be considered when making fitness recommendations for clients?

Answer 67

Client's health goals and existing health conditions, current fitness level, preferences, and barriers to exercise.

Question 68

What are the components of a sustainable fitness plan?

Answer 68

* Set realistic goals * Be practical and achievable * Include accountability * Check in on exercise goals during follow-ups.

Question 69

What is the primary energy source for most types of exercise?

Answer 69

Carbohydrates.

Question 70

What type of carbohydrates are best around exercise?

Answer 70

Low GI, complex carbohydrates.

Question 71

What is the recommended protein intake for most active non-athletes?

Answer 71

1–1.5 g of protein per kg of bodyweight.

Question 72

What are Branched Chain Amino Acids (BCAAs)?

Answer 72

Include leucine, isoleucine, and valine; useful in preventing muscle tissue breakdown.

Question 73

What is the importance of fats for exercise and performance?

Answer 73

Provide the highest yield of ATP and are the major storage form of energy.

Question 74

What is the ideal ratio of carbohydrate to protein post-exercise?

Answer 74

4:1.

Question 75

When should you consume food post-exercise?

Answer 75

30 mins to 2 hrs after exercise.

Question 76

What nutritional strategy can help with oxidative stress from intensive exercise?

Answer 76

Ensure sufficient antioxidants in the diet.

Question 77

What should be avoided for weight loss regarding carbohydrate consumption?

Answer 77

Delay eating carbs to encourage burning stored lipids.

Question 78

What are some examples of pre-exercise meals?

Answer 78

* Sweet potato * Porridge * Lentils * Quinoa * Wild fish.

Question 79

What is a natural source of nitrate beneficial for exercise?

Answer 79

Beetroot.