Chp 10 Nutrition Strategies for Maximizing Performance

Question 1

Bulimia Nervosa

Answer 1

1. recurrent consumption of food in amounts significantly greater than would customarily be consumed in a discrete period of time.
2. The binging and purging occur at least once a week for a period of three months.
3. feel a lack of control; unhappy about their weight; likely to be normal weight

Question 2

Precompetition fluid recommendation

Answer 2

2hr: 3-5ml/kg body weight
4hr: 5-7ml/kg body weight

Question 3

1ml = ___oz

1oz=____ml

Answer 3

0.0338; 29.57

Question 4

Precompetition food recommendation

Answer 4

> =1hr: 0.5g carbs per kg bodyweight;

2hr: 1g carbs per kg bodyweight
4hr: 1-4g carbs and 0.15-0.25g protein per kg bodyweight

Question 5

Interval Training Work to Rest Ratio, % of maximum power, primary system used, typical exercise time

Answer 5

Check notes

Question 6

Carbohydrate Loading Amount

Answer 6

8-10g of carbs per kg body weight

10-12g of carbs per kg body weight for runners during the 36-48hr before a marathon

Question 7

Carbohydrate loading can increase muscle glycogen stores ___ to ___ above normal .

Answer 7

20; 40

Question 8

Aerobic endurance athletes should consume ____ to ____ g of multiple types of carbohydrates together each hour during prolonged aerobic endurance activity.

Answer 8

30; 90

Question 9

Tennis players should aim for approximately ____ to ____ ml fluid per changeover and have some of this fluid from a carbohydrate-electrolyte sports drink.

Answer 9

200; 400

Question 10

Aerobic endurance athletes need to consume ____ of carbohydrates and ____ of protein per kg body weight per day, especially if training for 90 or more minutes.

Answer 10

8 - 10g; 1 - 1.6g

Question 11

Aerobic athletes should consume _____ of multiple types of carbohydrate per hour during prolonged aerobic endurance exercise to extend time until exhaustion and improve performance.

Answer 11

28 - 144g

Question 12

Post exercise, approximately _____ of carbohydrate per kg of body weight should be consumed within _____ minutes after stopping the exercise.

At least ____ of protein should also be consumed within a _____ time period after endurance exercise.

Answer 12

1.5g; 30; 10g; 3-hour

Question 13

Strength/speed athletes should consume _____ of carbohydrate per kg body weight per day and _____ of protein per kg bodyweight per day.

Answer 13

5 - 6g; 1.4 - 1.7g

Question 14

As little as ____ of carbohydrate after training may reduce muscle breakdown.

Answer 14

30g

Question 15

After resistance training, younger individuals should consume at least _____ of a high-quality, high-leucine protein while older adults should consume ____ or more.

Answer 15

20 - 25g (providing about 8.0-10g of essential amino acids); 40g

Question 16

Between ____ and ____ of high-glycemic carbohydrates should be consumed after muscle-damaging exercise to reduce muscle protein breakdown.

Answer 16

30g; 100g

Question 17

Adult athletes should eat meals containing at least ____ of a higher-leucine protein.

Answer 17

20 - 30g

Question 18

Resistance training can increase muscle sensitivity to amino acids for _____ hours after exercise whereas the anabolic effect of a meal lasts approximately _____ hours.

Answer 18

24 - 48; 3 - 5

Question 19

Pica

Answer 19

Eat nonnutritive substances for a period of at least one month; associated with iron deficiency.

Question 20

Rumination Disorder

Answer 20

involves chewing, reswallowing, or spitting of regurgitated food

Question 21

Avoidant/Restrictive Food Intake Disorder (ARFID)

Answer 21

apparent lack of interest in eating or food; avoidance based on the sensory characteristics of good; or concern about aversive consequences of eating

–> persistent failure to meet appropriate nutritional or energy needs

Question 22

Binge-Eating Disorder

Answer 22

repeated episodes, occurring at least once a week for a period of three weeks

Eating alone because of feeling embarrassed by how much one is eating; feeling disgusted with oneself, depressed, or very guilty afterward

Question 23

Anorexia Nervosa

Answer 23

have a distorted body image and an intense fear of gaining weight, leading to excessive calorie restriction and severe weight loss.

Two subtypes: restricting type; binge-eating/purging type

Question 24

BMI equation

Answer 24

BMI = kg/m2 where kg is a person’s weight in kilograms and m2 is their height in metres squared

Question 25

``` Weight classification by BMI underweight: _____ normal: _____ overweight : _____ obesity I: _____ obesity II: _____ extreme obesity III: _____ ```

Answer 25

``` < 18.5 18.5 - 24.9 25 - 29.9 30 - 34.9 35 - 39.9 >= 40 ```

Question 26

Men have an increased relative risk for disease if they have a waist circumference greater than _____, while women have an increased relative risk if they have a waist circumference greater than _____.

Answer 26

``` 40 inches (102cm) 35 inches (88cm) ```

Question 27

1 inch = _____ cm

Answer 27

2.54

Question 28

Skinfold Chest: a _____ fold one-half the distance between the anterior axillary line and the nipple for men Thigh: a _____ fold on the anterior aspect of the thigh, _____ between the hip and knee joints Abdomen: a _____ fold _____ to the right of the umbilicus Triceps: a _____ on the posterior midline of the upper arm (over the triceps muscle), halfway between the _____ and the _____ processes

Answer 28

diagonal vertical; midway vertical; 1 inch (2.5cm) vertical; acromion; olecranon

Question 29

Skinfold Suprailium: a _____ above the _____ at the spot where an imaginary line would come down from the _____ Midaxilla: a _____ on the midaxillary line at the level of _____ of the _____ Subscapula: a fold taken on a _____ line that extends from the vertebral border to a point 0.5 inch to 1 inch from the _____ Calf: a _____ fold along the medial side of the calf, at the level of ______

Answer 29

diagonal; crest of the ilium; anterior axillary line vertical; xiphoid process; sternum diagonal; inferior angle of the scapula vertical; maximum calf circumference

Question 30

Basal metabolic rate (BMR) is by far the largest contributor to total energy expenditure, accounting for _____ to _____ of daily energy expenditure.

Answer 30

65%; 70%

Question 31

The second-largest component of an individual 's energy requirement is the energy expended in _____. Typically, _____ to _____ of total daily energy expenditure is from that.

Answer 31

physical activity 20%; 30%

Question 32

The thermic effect of food accounts for approximately _____ to _____ of total calories burned each day.

Answer 32

10%; 15%

Question 33

Weight gain: | protein: _____

Answer 33

1.5 - 2g per kg body weight

Question 34

Weight loss: Athlete who want to maintain muscle and lose body fat while dieting should consume about _____ to _____ protein per kg body weight per day (or approximately _____ protein per kg fat-free mass per day) in addition to maintaining a moderate energy deficit of approximately _____ calories/day.

Answer 34

1. 8; 2.7g 2. 3 - 3.1g 500

Question 35

The initial goal for weight loss in overweight and obese individuals should be _____ of initial weight within six months.

Answer 35

10%