Nutrition, Fatigue and Recovery and energy systems

Question 1

Functions of Food

Answer 1

To provide energy to the body, to allow for tissue growth and repair and to provide energy for metabolic functions.

Question 2

Food will provide

Answer 2

Protein, Carbohydrates, Fats (lipids), minerals, vitamins and some water

Question 3

What should a common diet consist of?

Answer 3

55-60% Carbs
20-25% Fats
10-15% Proteins
Less than 2400mg Of sodium
Less than 90g of sugar.

This can differ based on age, growth and level of physical activity.

Question 4

Functions of protein

Answer 4

To help grow and repair muscle tissue, produce RBCS, Produce hormones and anit-bodies and contribute to ATP when carbs and fats stores are depleted.

Question 5

How is protein stored

Answer 5

It is stored in the blood via amino acids.

Question 6

Functions of FATS (Lipids)

Answer 6

Source of fuel for the aerobic energy system, aids in absorption of certain vitamins and promoted brain function.

Question 7

Storage of fats

Answer 7

It is stored in the body as adipose tissue. Broken into fatty acids.

Question 8

Fat converted into energy

Answer 8

1 molecule of fat = 460 molecules of ATP.
This takes a long time so do not rely on when energy demands are high.

Question 9

Carbohydrates functions

Answer 9

Provide the body with an immediate food source.

Question 10

When you ingest CHO…

Answer 10

It is converted into blood glucose, Excess is converted into glycogen

Question 11

Carbs in energy

Answer 11

1 molecule = 36 molecules of ATP - IMMEDIATE ENERGY

Question 12

Glycemic index

Answer 12

Measured on 1-100. It ranks carbs based on their immediate affect on blood glucose levels.

Question 13

LOW GI FOODS

Answer 13

Have a little affect on blood glucose levels.
Apples
Lentils
Peanuts

Question 14

Moderate GI FOODS

Answer 14

Have a moderate immediate affect on blood glucose levels.
Corn
Bananas
Oranges
Pasta

Question 15

HIGH GI FOODS

Answer 15

Have a huge immediate affect on blood glucose levels.
White bread
Honey
Oatmeal
Rice

Question 16

Carb loading

Answer 16

Eating 7/8g of carbs per kg of bodyweight to stock up blood glucose levels before a big endurance event. (1-3 days before)

Question 17

Food source for low intensity

Answer 17

Stored fats

Question 18

Food source for high intensity

Answer 18

Glycogen stores. When athletes hit the wall it means they have run out of glycogen.

Question 19

PRE EXERCISE fluids

Answer 19

1L of water 5-6 hrs before
300ml just before
NO CAFFINE

Question 20

DURING EXERCISE fluids

Answer 20

200ml every 15mins to stay hydrated. Can be water or sports drinks.

Question 21

POST EXERCISE fluids

Answer 21

1L for sweat loss.
Sports drinks to rapidly rehydrate

Question 22

POST EXERCISE meals

Answer 22

Should be high GI foods to replenish glycogen stores.

Question 23

Fatigue

Answer 23

The reduced ability to maintain a given intensity during exercise.

Question 24

What does recovery do?

Answer 24

It improves athletes efforts or results by delaying fatigue or reducing it.

Question 25

What causes fatigue

Answer 25

Depletion of energy sources, accumulation of by-products, dehydration, CNS inhibition, overtraining, DOMS

Question 26

Depletion of energy sources

Answer 26

PCR Stores deplete in 10 secs (5 mins to restore) Glycogen stores deplete fully at 90 mins and half at 30 mins. This will slow you down until you stop.

Question 27

Accumulation of By-products

Answer 27

Lactic acid builds up and increases acidity in the muscle which make them more heavy. Contractions will eventually stop.

Question 28

Dehydration

Answer 28

You will become dehydrated after 30 mins of exercise if you are not staying hydrated. Have at least 200ml every 15 mins. This can happen quicker if it is particualy hot or you are doing very high intensity of exercise.

Question 29

Over training

Answer 29

The loss of performance due to training more that what your body can physically sustain.

Question 30

DOMS

Answer 30

The delayed muscle soreness that occurs after an event has finished. Might not occur for up to 48hrs after the event.

Question 31

CNS inhibition

Answer 31

Too many signals

Question 32

What are the types of energy systems

Answer 32

ATP/PC, Lactic Acid, Aerobic

Question 33

What is the fuel source for ATP/PC

Answer 33

Phospho Creatine (PC)- No O2

Question 34

What is the fuel source for the lactic acid system

Answer 34

Glycogen (No O2)

Question 35

What is the fuel source for Aerobic energy system

Answer 35

Fatty acids (at rest or at activity when CHO runs out) CHO (at activity)

Question 36

What intensity requires ATP/PC system, how long does it last

Answer 36

Very intense exercise that last for less than 10 seconds.

Question 37

What intensity requires Lactic acid system, how long does it last

Answer 37

Moderate/High intensity, last for up to 3 minutes

Question 38

What intensity requires aerobic energy system, how long does it last

Answer 38

Any exercise that lasts over 3 minutes, technically it is indefinite with the correct fueling.

Question 39

By products of ATP/PC energy system

Answer 39

ADP and AMP

Question 40

By products of Aerobic energy system

Answer 40

CO2 and water

Question 41

By products of the Lactic Acid energy system

Answer 41

Lactic acid and Hydrogen ions

Question 42

How long does it take to replenish PC stores

Answer 42

3 minutes of passive rest

Question 43

How long does it take to replenish glycogen stores

Answer 43

At least 5 mins of active recovery (walking)

Question 44

How long does it take to replenish CHO/glucose levels

Answer 44

Immediate if you consume some High GI food or drink