Exam One

Question 1

What is sports nutrition?

Answer 1

A hybrid field based on data from both exercise physiology and nutrition

Question 2

What is the research process?

Answer 2

Identify
Question
Review of literacy
Identify variables
Design protocol
Collect data
Analyze data
Report to others

Question 3

What are peer reviewed journals?

Answer 3

Other scientists have read and agree with your statement

Question 4

What are results of peer reviewed journals?

Answer 4

Increased quality of research
Provide timely exchange of info
Help define a scientific/professional discipline
Journals coincide with professional 
organizations

Question 5

What is the standard order for writing in journals?

Answer 5

Abstract
Intro
Method
Results
Conclusions
Refrences

Question 6

What is the nutrition care process?

Answer 6

Nutrition assesment
Nutrition diagnosis
Nutrition intervention
Nutrition monitoring and evaluation

Question 7

What is PES and when is it used?

Answer 7

Problem
Eiology (cause)
Symptoms
Used during nutrition diagnosis

Question 8

What is the wellness continuum?

Answer 8

Clinical dietetics takes people from death to illness to health
Sports nutritionists take people from health to fitness well-being

Question 9

What is physical fitness?

Answer 9

Cardiovascular/Respiratory endurance
Body composition
Muscular Strength
Muscular Endurance
Flexibility

Question 10

What is sports related fitness?

Answer 10

Sports specific cardiovascular and muscular endurance
Applied muscular strength and power
Speed, reaction time
Neuromuscular/ sports motor skills
Perhaps Body composition
Psychological features

Question 11

How do we assess nutrition status?

Answer 11

History
Anthropometric measures
Physical examination
Biochemical analyses - Blood, sweat, urine

Question 12

What are the history factors that go into nutritional assessment?

Answer 12

Health
Socioeconomic
Drug
Diet
Family
Surgical

Question 13

How do we describe exercise?

Answer 13

Frequency
Intensity
Time
Type

Question 14

What are the three training principles?

Answer 14

Overload - ask body to do more than its use to
Specificity
Reversibility

Question 15

What are the chronic training adaptations for anaerobic athletes?

Answer 15

Increased skeletal muscle contractile proteins
Increased strength
Elevated resting energy expenditure
Altered glucose tolerance
Possibly reduced fat percent

Question 16

What are the chronic training adaptations for aerobic athletes?

Answer 16

Increased vO2 max
More mitochondrial density
Increased capillarization
Increased stroke volume
Improved glucose tolerance
Decreased relative fat

Question 17

What are the anaerobic training specifics?

Answer 17

Increased muscle mass
Increased RMR
Motor unit recruitment

Question 18

What are the aerobic training specifics?

Answer 18

Increased mitochondrial density and aerobic enzymes
Increased capillaries
Increased O2 extraction from blood
Altered glucose and fatty acid delivery

Question 19

What enzymes are increased with due to aerobic training specifics?

Answer 19

Carnitine PT
HOAD
Citrate synthase

Question 20

What is health fraud?

Answer 20

The sale of unproven ideas or products using advertising plays rather than facts

Question 21

What law allows the liberal sale of supplements to the public?

Answer 21

DSHEA

Dietary Supplement Health Education Act

Question 22

What are the tools used to con athletes?

Answer 22

“Secret, ancient, foreign or proprietary”
Unrelated visuals
Baffling use of medical and scientific terminology
Selective citations
“Natural” Barely legal
Money back guarantees Testimonials
Celebrity endorsements Before and after pics

Question 23

What are the organizations that apply pressure to conmen salesmen?

Answer 23

BBB - Better business Bureau
FDA - Food and Drug Administration
FTC - Federal Trade commission
USPS - United States Postal Service
NCAHF - National Council Against Health Fraud

Question 24

What factors influence energy intake?

Answer 24

Socioeconomic
Habit
Hunger, Appetite
Psychological
Genetic

Question 25

What factors influence energy output?

Answer 25

``` Socioeconomic Habit Injuries Psychological, fatigue Genetic ```

Question 26

What percent of total energy output is RMR?

Answer 26

70%

Question 27

What drives basal metabolic rate?

Answer 27

Hormones and muscle mass 5-13 extra kCal per pound of muscle T3 drives your metabolic rate, thyroid

Question 28

How do different foods affect your metabolic rate?

Answer 28

Dietary fat raises MR 5% for about 3 hours Carbs raise MR 5-10% for about 3 hours Protein can raise MR 25% for up to 12 hours

Question 29

What are the three energy systems?

Answer 29

ATP-Cp (5-10 secs) Anaerobic glycolysis Krebs cycle and electron transport system

Question 30

What is glycolysis and where does it occur?

Answer 30

Breakdown of glucose into pyruvate | Occurs in the cytosol

Question 31

What are the two fates of pyruvate?

Answer 31

Can be turned to lactate and stored in the liver | Can enter mitochondria and used for Krebs cycle

Question 32

What are the three pathways for the krebs cycle?

Answer 32

Glycolytic - Accepts acetyl Co-A from pyruvate Beta-oxidation - Accepts acetyl Co-A from fatty acids Deamination - Accepts fragments from amino acids

Question 33

What are the three fatigue sites?

Answer 33

Brain Spinal cord Neuromuscular junction

Question 34

What happens in the electron transport system?

Answer 34

Receives hydrogen from NADH + H and FADH2 | Makes oxygen into water

Question 35

What is the Harris benedict equation?

Answer 35

Calculates energy needs Men - 66.5 + (13.75 X kg) + (5.003 X cm) - (6.775 X age) Women - 655.1 +(9.563 X kg) + (1.85 X cm) - (4.676 X age) Multiply these numbers by stress and activity factors to get Total energy expenditure

Question 36

What is nutritional periodization?

Answer 36

Nutrition goes up and down with training

Question 37

What does phosphorylase do?

Answer 37

Allows glycogenolysis to occur | Activiated by epinephrine

Question 38

What does phosphofructokinase do?

Answer 38

Controls glyclosis **Activity enhanced by high ADP/Pi ratios Low pH inhibits

Question 39

What does lactate dehydrogenase do?

Answer 39

Forms lactate from pyruvate and pyruvate from lactate

Question 40

What is gluconeogenesis?

Answer 40

Making new glucose | Occurs in liver

Question 41

What traps glucose in muscle?

Answer 41

Glucokinase and hexokinase

Question 42

Where is glycogen stored?

Answer 42

300-400g stored in muscle | 90g stored in liver

Question 43

What are the different ways that glucose can be formed?

Answer 43

Formed from glycerol Formed from lactate - cori cycle Formed from amino acids - glucose alanine cycle

Question 44

How many grams of carbs should you have before exercise?

Answer 44

200g 4 hours before | 30-50g in 300-500mL 15-45 mins before

Question 45

What is rebound hypoglycemia?

Answer 45

After blood sugar rises it drops to very low amounts

Question 46

How many grams of carbs should you have during exercise?

Answer 46

30-60g per hour in 600-1200 mL

Question 47

What are the benefits of consuming carbs during exercise?

Answer 47

Maintain blood glucose Spare glycogen Reduce stress response

Question 48

How many grams of carbs should one consume after exercise?

Answer 48

1 gram per kilogram of body weight

Question 49

**What is the recommended dilution for carbs in fluid?

Answer 49

4-8%

Question 50

**What percent of carbohydrate storage is in muscles?

Answer 50

70%

Question 51

What is the recommendations for carb loading for endurance athletes?

Answer 51

8-10g/kg per day for 3-7 days before event

Question 52

What is the recommendations for carb loading for power athletes?

Answer 52

400-500g per day | Coincide with reduced eccentric training

Question 53

What are the limiting factors for performance?

Answer 53

Carb depletion hyperthermia Dehydration

Question 54

What percent of carbs do you lose after 60 mins of high intensity exercise? 120 mins?

Answer 54

After 60 mins liver glycogen decreases by 55% | After 120 mins liver and muscle glycogen is almost totally depleted