Core 2: Critical Q3

Question 1

What does our body require?

Answer 1

Our bodies require the right ratio of nutrients to function effectively

Question 2

What are macronutrients?

Answer 2

• Carbohydrates
• Proteins
• Fats

Question 3

What are carbohydrates?

Answer 3

Provide substantial energy for movement
- Simple (sugar)
- Complex (Starch and fibre)

Question 4

What are proteins?

Answer 4

Assist in growth and development and repair muscle damage after exercise

Question 5

What are fats?

Answer 5

Provide energy, warm the body and insulate organs

Question 6

What are micronutrients?

Answer 6

• Vitamins
• Minerals

Question 7

What is the significance of vitamins for performance?

Answer 7

Assist in bone, teeth and tissue growth

Question 8

What is the significance of minerals for performance?

Answer 8

Keeps tissues healthy and are required for chemical reactions

Question 9

What is the significance of water for performance?

Answer 9

• Hydration is an essential part of a balanced diet
• Chemical reactions, maintain bodily functions, remove waste and perspiration

Question 10

What is the aim of Pre-performance nutrition and hydration?

Answer 10

To provide adequate energy and optimal hydration for the performance ahead

Question 11

What is a pre-performance meal plan for nutrition

Answer 11

1. 3 hours before complex carbohydrates (Slow release allows for continual energy supply)
2. 1-3 hours before avoid large meals and consume snacks
3. 1 hr before simple carbohydrate snacks

Question 12

What is a pre-performance meal plan for hydration for an endurance athlete?

Answer 12

1. 24 hours increase regular fluid intake
2. 2-3 hours 500ml of water
3. 15 mins before 200ml of water

Question 13

What are some further considerations for pre-performance on nutrition and hydration?

Answer 13

1. Maintain a balanced meal
2. Consume easily digestible foods
3. Consume familiar foods
4. Don’t eat immediately before an event
5. Longer events = more carbs and hydration

Question 14

What is carbohydrate loading?

Answer 14

Loading muscles with glycogen and tapering training in the 2-3 days before an event

Question 15

What nutrition are required by power-based athletes before performance?

Answer 15

Eat some protein 1 hour before

Question 16

What is the aim of during-performance nutrition?

Answer 16

To maintain endurance and delay the onset of fatigue

Question 17

What are the strategies for endurance athletes during performance?

Answer 17

• Simple carbohydrates snacks (Sports gels: highly concentrated, easily consumed and digested quickly)
• 200-300 ml of sports drink every 15 minute

Question 18

What are the strategies for power-based athletes during performance?

Answer 18

• Simple carbohydrates snacks (Sports gels: highly concentrated, easily consumed and digested quickly)
• 200-300ml of water every 15 minute

Question 19

What are the further considerations for nutrition and hydration during performance?

Answer 19

1. Strategies which work for one athlete may not work for another
2. Athlete should only consume foods they are familiar with - Avoid trying new supplements on day of event
3. Some athletes lose more fluids during performance than others - Replace a practical amount of fluids

Question 20

What is the aim of post-performance nutrition and hydration

Answer 20

To return the body to pre-performance state as quickly as possible

Question 21

What are the 3 Rs of recovery?

Answer 21

• Refuel glycogen stores
• Repair muscle damage (Physical activity causes microtrauma)
• Rehydrate after fluid loss (If not, athletes may experience dehydration, heat stroke & prolonged heat exhaustion)

Question 22

What are the post-performance strategies for power-based athletes?

Answer 22

1. <1 hour after -> 1g of simple, high GI carbohydrates per kg of body weight
2. <1 hour protein powder shake

Question 23

What are the post-performance strategies for endurance athletes?

Answer 23

1. <1 hour after -> 1g of simple, high GI carbohydrates per kg of body weight
2. 1-6 hours 1g of carbs per kg of weight, integrating complex carbs over time
3. 4-6 hours 1.5 L of fluid per kg of weight lost during activity

Question 24

Why are performance enhancing substances used?

Answer 24

Have the potential to improve energy systems or eliminate energy constraints, but also each have potential health effects

Question 25

What are the nutritional substances found in food?

Answer 25

- Vitamins - Minerals - Proteins - Creatine - Caffeine

Question 26

What are the case FOR the use of vitamins?

Answer 26

- Decreases the likelihood of muscle fatigue, inflammation and soreness - Increases blood flow and nutrients to the musculoskeletal system - Dilates blood vessels, allowing more oxygen flow

Question 27

What are the cases AGAINST the use of vitamins?

Answer 27

- Disturbances to the gastrointestinal system (Diarrhea, nausea, cramps) - Heartburn - Internal Bleeding (In excess of 1500 UI/Day)

Question 28

What are the cases FOR the use of minerals?

Answer 28

- For musculoskeletal system - allows us to retain water and help our muscles contract - Keeps bones, muscles, heart, and brain healthy - Maintain acid-base balance to keep the body pH neutral

Question 29

What are the cases AGAINST the use of minerals?

Answer 29

- Quality of bone tissue deteriorates -> contributes to osteoporosis - Muscle cells are deprived of oxygen -> Lack of energy and general fatigue

Question 30

What are the cases FOR the use of protein?

Answer 30

- Building blocks of muscle and positively affects muscle size - Holds cells together - Assist in the growth, repair and maintenance of body tissues

Question 31

What are the cases AGAINST the use of protein?

Answer 31

- Puts pressure on kidneys to excrete unused amino acids - May contain additives with no health benefit and increase risk of certain cancers - May cause osteoporosis

Question 32

What are the cases FOR the use of caffenie?

Answer 32

- Improves cognitive processes - Improves concentration, memory, altherness and reasoning with small amounts - Mobilise fat stores and convert them into free fatty acids - Enhance endurance

Question 33

What are the cases AGAINST the use of caffenie?

Answer 33

- May cause dehydration - Increase heart rate, anxiety, arousal, insomnia - Loss of fine motor skills

Question 34

What are the cases FOR the use of Creatine products?

Answer 34

- Improves energy production - Encourages muscle Hypertrophy - Decreases recovery time

Question 35

What are the cases AGAINST the use of caffenie?

Answer 35

- Nausea and diarrhea - Muscle Cramps - Heat intolerance

Question 36

What is the purpose of recovery strategies?

Answer 36

To overcome fatigue that occur as a result of training

Question 37

What are the 4 types of recovery strategies?

Answer 37

- Physiological strategies - Neural strategies - Tissue strategies - Psychological strategies

Question 38

What is the purpose of physiological strategies?

Answer 38

To return the body to its pre-exercise state

Question 39

What are the 2 types of physiological strategies?

Answer 39

Cool down Hydration

Question 40

What is cool down and its benefit as a physiological strategy?

Answer 40

- Includes light aerobic activity and flexibility training - Prevents blood from pooling in veins - Prevents delayed onset of muscle soreness by removing lactic acid - Reduce heart rate

Question 41

What is hydration and its benefit as a physiological strategy?

Answer 41

- 1 L for every 1 KG of water lost during exercise - Provides more volume to blood -> assist in removal of waste products

Question 42

What do neural strategies target?

Answer 42

Nervous system and release tension in muscles

Question 43

What are the 2 neural strategies?

Answer 43

Hydrotherapy Massage

Question 44

What is hydrotherapy?

Answer 44

Involves water: - Contrast water therapy: athletes alternate between hot and cold water -> reduce muscle spasms, inflammation and pain - Hot water immersion: athletes immerse themselves in water above 37 degrees celsius -> Increase muscle and core body temp. Accelerates blood flow

Question 45

What is massage?

Answer 45

- Has both physiological and psychological benefits - Reduces tension in muscles and relaxes nerves - Increase blood flow -> clear lactic acid and other metabolic by-products

Question 46

What is the purpose of tissue damage strategies?

Answer 46

To restore muscle tissues after exercise E.g, after strength training which breaks down tissues to improve physical ability

Question 47

What is the main tissue damage strategy?

Answer 47

Cryotherapy

Question 48

What is cryotherapy?

Answer 48

Uses cold (ice baths, ice packs) to reduce tissue inflammation, muscle soreness and stiffness

Question 49

What are 5 psychological techniques?

Answer 49

Progressive muscular relaxation Meditation Centring Breathing Visualisation