Sports and Nutrition

Question 1

fitness

Answer 1

characteristics that enable the body to perform physical activity- ability to meet routine physical demands with enough energy left to rise to a sudden challenge

Question 2

Benefits of physical activity

Answer 2

reduces chronic disease risk, increases blood circulation, boosts metabolism, helps manage anxiety/stress/depression, stronger self-image, improves muscle strength, better sleep, better lung function, optimal body composition, resistance to colds and other infections, improved bone density, improved brain function, reduced risk of T2D

Question 3

FITT principle:

Answer 3

frequency (3-5times/week), intensity (50-90% max. heart rate), time (duration >30 mins), type (resistance, endurance, and flexibility)

Question 4

Goal for sports nutrition:

Answer 4

to provide nutritional support to stay healthy and injury-free while maximizing metabolic adaptations to training and improving performance

Question 5

Different levels of ___ require different ___ fuels:
extreme: uses ___ system (ATP-creatine phosphate)
very high: uses lactic acid system (___ from ___)
___: uses aerobic system (ATP from CHO and O2)
low: uses ___ system (ATP from CHO and O2)

Answer 5

activity/primary
phosphagen
ATP/CHO
high
aerobic

Question 6

Anaerobic metabolism: supports ___ contractions for ___ mins

Answer 6

muscle/1-2

Question 7

Aerobic metabolismL supports activity beyond ___

Answer 7

3 mins

Question 8

glygogen stores: ~___kcal, when it depletes ___

Answer 8

2000/muscles fatigue

Question 9

gluconeogenesis

Answer 9

glucose depletion, happens after 2-3 hours strenuous activity, continued exertion is almost impossible

Question 10

Strategies to combat glucose depletion:

Answer 10

high CHO diet, consume glucose during prolonged exercise, eat CHO-rich foods after exercise
if exercise >20mins use less glucose more fat

Question 11

Recommended CHO intake:

Answer 11

low intensity: 3-5g/kg/day
moderate <1hr/day: 5-7g/kg/day
moderate-high 3-5hr/day: 6-10g/kg/day
moderate-high >4-5hr/day: 8-12g/kg/day

Question 12

Recommended fat intake:

Answer 12

same as general population (20-35% total energy form fat)

Question 13

Recommended PRO intake:

Answer 13

1.2-2.0g/kg/day (slightly more than general population

Question 14

CHO loading:

Answer 14

eating more than normal amount of CHO while tapering training 1-2days before an event, the goal being glycogen super compensation to reduce fatigue during endurance

Question 15

Pre-event diet:

Answer 15

high CHO, moderate PRO, low fat, fluids

Question 16

During event diet:

Answer 16

hydrate, add CHO if endurance

Question 17

post-event diet:

Answer 17

rehydrate, high CHO, low fibre, moderate PRO within 15-60mins after)

Question 18

Fluid recommendations

Answer 18

losses re up to 2L/hr and the body can only absorb 1L/hr, weigh yourself before and after to determine the amount to replenish
~125-250mL every 15 mins (more if humid/sweaty)

Question 19

hyponatremia

Answer 19

risk when consuming too much water

Question 20

sports anemias ___ Fe deficiency

Answer 20

are NOT

Question 21

ergogenic aid definition and categories

Answer 21

substances or treatments that may increase athletic performance beyond training

1. dietary supplements that perform as claimed (caffeine, creatine, sodium bicarbonate)
2. dietary more research required (nitrate)
3. dietary supplements that may perform as claimed (beta hydroxymethylbutyrate)
4. dietary supplements that do not perform as claimed (chromium, ginseng, boron, pyruvate)
5. dangerous/banned/illegal substances (anabolic steroids, DHEA, human growth hormone)

Question 22

fitness is liked to benefits in which conditions?

Answer 22

T2D, CVD, stroke, osteoporosis, Alzheimers, dementia