Sports Nutrition

Question 1

4 components of fitness

Answer 1

flexibility
muscle strength
muscle endurance
cardiorespiratory endurance

Question 2

what is the FITT principle?

Answer 2

Frequency (3-5 sessions per week)
Intensity
Time (minimum 30m)
Type (resistance, endurance, flexibility)

to acheive and maintain fitness

Question 3

types of skeletal muscle

Answer 3

slow fibers: darker color (more myoglobin), fatigue resistant

fast fibers: paler color. easily fatigued

Question 4

describe creatine metabolism

Answer 4

phosphocreatine becomes creatine during exercise. Simultaneously, ADP becomes ATP for muscle contraction

refer to diagram

Question 5

what are the macronutrients mainly used for exercise? What do they breakdown to?

Answer 5

1. carbs to glucose
2. fat to glycerol and FA

(protein not used)

Question 6

does mild or heavy exercise require more glycogen?

Answer 6

heavy exercise needs most glycogen

Question 7

describe anaerobic vs aerobic metabolism

Answer 7

anaerobic:

• quick energy, but yields small amount
• uses muscle glycogen or blood glucose
• doesn’t need o2 thus lactic acid builds up in muscles. Takes more time for lactic acid to travel to the liver where it’s broken down

aerobic:

• energy provided by blood glucose, muscle and liver glycogen, adipose tissue triglycerides
• can support long term muscle contractions (provides larger amount of energy)
• uses oxidative phosphorylation (burns co2 and h20)

Question 8

what is VO2 max

Answer 8

• measure of max amount of o2 someone can use
• higher vo2 = higher fitness
• higher age = lower vo2
• affected by genetics (can cause difference in response to training)

Question 9

what does it mean to “hit the wall”

Answer 9

when all glycogen stores are depleted and blood sugar levels (hypoglycermia) are low. This halts the nervous system function

-occurs approx after 2hrs of vigorous activity

Question 10

how to avoid glucose exhaustion

Answer 10

1. eat high CHO diet
2. ingest glucose during activity
3. each CHO rich foods after activity
4. train muscles to store as much glycogen as possible

Question 11

describe CHO loading

Answer 11

• eating higher amounts of CHO before, but tapering training or resting 2-3 days before the event
• this loads muscles with glycogen
• useful for athletes who need to perform for over 90mins
• train muscles to maximize glycogen stores and to adapt to use less glucose and more fat
• avoid low GI foods (ie. bran, legumes)

potential side effects:

• feeling bloated
• weight gain (2-4lbs)

Question 12

what should an athlete eat pre, during and post event?

Answer 12

pre:

• high CHO
• low fat
• moderate protein
• fluids

during:
-hydrate

post:

• rehydrate
• refuel: eat CHO right after exercise to store in the muscle as glycogen. eat protein to help muscles recover
• relax/rest

Question 13

nutrition concerns of female athletes?

Answer 13

need adequate E, protein, Fe, Ca

iron:

• deficiency: lower hemoglobin to carry o2 =lower pjhysical performance
• “sports anemia” = loss of old blood cells = high blood volume = unaltered o2 carrying capacity