Unit 12: Nutrition and excercise

How does training affect how much glycogen muscles will stores?

Muscles that are repeatedly depleted of glycogen adapt to hold greater stores. Conditioned muscles rely less on glycogen and more on fat for energy so glycogen breakdown and glucose use is slower in trained individuals Person attempting activity for the first time uses much more glucose than a trained individual. Trained muscles use oxygen better because their cells contain more mitochondria (responsible for producing ATP)

Which of the following are physically active young women, especially endurance athletes, prone to?

b

Which of the following fuels do conditioned muscles burn more efficiently over a longer period of time a) protein b) fat c) glycogen

c

Which of the following is a recommended pregame meal that includes plenty of fluids a) between 50-100 kcals, mostly from fibre rich foods b) between 300 and 800 kcals, mostly from fat rich foods c) between 300 and 800 kcals mostly from carb rich foods d) between 1000 and 2000 kcals mostly from protein rich foods

c

Evelaine is a hockey player with a BMI of 24. She thinks she will perform better if she loses some weight. What advice would you give her?

A BMI of 24 may suggest that Evelaine has plenty of fat. However, as an athlete, Evelaine may have a higher proportion of muscle than the average female, and little fat. Weight loss may therefore cause muscle loss and cause her to lose strength. Before dieting, she should determine her body fat content. The correct answer is: As above

Describe the relationships among energy expenditure, type of activity, and oxygen use

ATP is present in small amounts in all body tissues and can deliver energy instantly. ATP molecule splits and energy is released. Before ATP depletes CP in muscle is broken down and release phosphate to replenish ATP. Supplies only last about 10 seconds Fuels used for activities Extreme: 8 - 10 secs: ATP-CP (immediate): anaerobic: eg. 100m dash Very high: 20 sec-3 min: ATP from carb (lactate): anaerobic: eg. 400 meter High: 3-20 min: ATP from carb: aerobic: cycling, swimming Moderate: >20 mins: ATP from fat: aerobic: hiking

What is the RDA for protein?

Adults: 0.8 g/kg Power athletes: 1.2-1.7 g/kg Endurance athletes :1.2-1.4 g/kg

What is the hourly sweat rate?

Amount of weight lost plus fluid consumed during exercise per hour

List at least five benefits of regular physical activity for the average person.

Benefits of regular physical activity: low risk of cardiovascular disease, type 2 diabetes, and some types of cancer increased resistance to colds and other infectious diseases optimal body composition and bone density strong circulation and lung function low incidence and severity of anxiety and depression restful sleep strong self-image long life and high quality of life in the later years

Discuss the importance of hydration during training and list recommendations to maintain a fluid balance

Body loses water through sweat and breathing. Hydration is important in temperature regulation. Plain, cool water is recommended. For endurance athletes, carb containing beverages may be appropriate

Carbohydrate loading is useful for athletes engaged in events which have a duration exceeding about (blank) minutes. An additional advantage of carbohydrate loading is to increase storage of (blank) .

Carbohydrate loading is useful for athletes engaged in events which have a duration exceeding about 90 minutes. An additional advantage of carbohydrate loading is to increase storage of water. The correct answer is: 90 minutes, water

Compared with an unfit person, the muscles of a trained athlete Select one: a. have higher glycogen stores. b. have more mitochondria. c. tend to use fat rather than glucose as a fuel. d. have/do all of the above.

Compared with an unfit person, the muscles of a trained athlete (d) have/do all of the above; that is, have higher glycogen stores, have more mitochondria, and tend to use fat rather than glucose as a fuel. The correct answer is: have/do all of the above.

What factors influence the body's use of glucose during physical activity? How?

Diet, intensity of activity, lactate, duration of activity. Diet - high carb diet enhances endurance by ensuring ample glycogen stores Intensity - Moderate aerobic activity conserves glycogen; intense activities use glycogen quickly Lactate - at low intensities lactate is cleared from the blood but when the rate of production exceeds clearance, lactate accumulates; leaves the muscles and travels in blood to liver where it's converted back to glucose to fuel additional activity Duration - Within the first 20 mins moderate activity, primarily glycogen used for fuel (about 1/5 of available glycogen); after 20 mins more fat, less glycogen but continues until stores are depleted; then liver scramble to produce glucose from lactate and amino acids

What factors influence the body's use of fat during physical activity? How?

Diet, intensity, duration of activity, training Diet - athletes who consume high-fat, low-carb diets for more than week will adapt to rely more on fat to fuel activity Duration - if activity continues for more than a few minutes, epinephrine signals fat cells to begin breaking down stored triglycerides and liberating fatty acids into the blood. After about 20 minus. the blood fatty acid concentration surpasses normal resting concentration. Moderate activity uses body fat stores as its major fuel Intensity - As intensity of activity increases, fat contribution to energy decreases - fat can only be broken down for energy by aerobic metabolism Trianing - repeated aerobic activity produces adaptations that allow the body to draw more heavily on fat for fuel. Trained muscle cells have larger and more mitochondria. hormones in a trained person slow glucose release from liver and speed up use of fat instead

What factors influence the body's use of protein during activity? How?

Diet, intensity, training Protein synthesis is suppressed during activity, however, after activity protein synthesis accelerate beyond normal resting levels Diet - people who consume diets adequate in energy and rich carbs use less protein than those who eat protein and fat rich diets Intensity and duration - aerobic endurance training for 1+ hours may deplete glycogen stores and rely on protein; anaerobic strength training does not use protein for energy but requires more protein to build muscle Training - Athletes retain more protein in their muscle and use more protein as fuel (no more than 10% of fuel comes from protein). The higher the degree of training the less protein a person uses during activity

What are some guidelines to help endurance athletes maximize glucose supply?

Eat a high carb diet (about 70% of energy intake) Take glucose periodically during activities that last more than an hour Eat carb rich foods (approx. 60 grams carbs) immediately following activity Train muscles to store as much glycogen as possible

What is the benefit of eating carbs after activity?

Eating high carb meal within 15 mins after physical activity accelerates rate of glycogen storage by 300%. After 2 hours, declines by almost half but muscles still continue to accumulate glycogen as long as carb rich foods eaten within 2 hours of activity. High glycemic carbs may be better in this case

The most reliable way to prevent dehydration is to drink water when thirsty. True or False? Support your answer with a brief explanation.

False. The first symptom of dehydration is fatigue. Thirst lags behind actual needs. The correct answer is: False

Sheila wants to lose the fat around her calves. She should therefore concentrate on exercises that use the calf muscles. True or False? Support your answer with a brief explanation.

False The correct answer is: False ADD EXPLANATION

There is good evidence to show that vitamin E prevents oxidative stress to muscle cells. Therefore, vitamin E supplementation improves athletic performance. True or False? Support your answer with an explanation.

False. The evidence is conflicting; supplementation has not been proven to improve athletic performance.

For an active person, a healthy intake of macronutrients, expressed as % of kcals, is Select one: a. 40% carbohydrate, 30% fat, 30% protein. b. 60% carbohydrate, 10% fat, 30% protein. c. 60-70% carbohydrate, 20-30% fat, 10-20% protein. d. 50-60% carbohydrate, 10-15% fat, 30-40% protein.

For an active person, a healthy intake of macronutrients, expressed as % of kcals, is (c) 60-70% carbohydrate, 20-30% fat, 10-20% protein. The correct answer is: 60-70% carbohydrate, 20-30% fat, 10-20% protein.

How long can a typical long-distance runner run before her or his glycogen stores become depleted? Select one: a. 15 minutes b. 45 minutes c. 2 hours d. 5 hours

How long can a typical long-distance runner run before her or his glycogen stores become depleted? (c) 2 hours. The correct answer is: 2 hours

If a long-distance runner eats a high-fat/low-carbohydrate diet for 4 days before a race, what effect will this regimen have on his or her glycogen stores? Select one: a. no effect b. complete loss c. considerable loss d. increase

If a long-distance runner eats a high-fat/low-carbohydrate diet for 4 days before a race, what effect will this regimen have on his or her glycogen stores? (c) considerable loss The correct answer is: considerable loss

What are some athletes likely to develop iron-deficiency anemia?

Iron deficiency anemia is the severe depletion of iron stores that results in a low hemoglobin concentration. Hemoglobin synthesis decreases resulting in red blood cells that are pale and small and can't carry enough oxygen from the lungs to the tisues. Physically active young women , especially ones in endurance activities can develop iron deficiency from habitually low intakes of iron rich foods, losses through menstruation and high demands of muscle for iron containing electron carriers of mitochondria

What are the symptoms of hyponatremia?

May look similar to dehydration. severe headache, vomiting, bloating, confusion, seizure

Of the substances below, is the first to be depleted during intense physical activity. Select one: a. water b. potassium c. sodium d. blood glucose

Of the substances listed, (a) water is the first to be depleted during intense physical activity. The correct answer is: water

What types of activity are anaerobic?

Resistance training eg. pull-ups, push-ups, weight lifting, pilates

What are the benefits of physical fitness?

Restful sleep Nutritional health - allows you to eat more to get more variety of nutrients Optimal body composition Optimal bone density Resistance to colds and other infectious diseases Low risks of some types of cancers Low risk of cardiovascular disease Strong circulation and lung function low risk of type 2 diabetes Reduced risk of gallbladder disease Low incidence and severity of anxiety and depression Strong self-imageLong life and high quality of life in later years

Which types of activities are aerobic?

Running, cycling, swimming, inline skating, rowing, power walking, cross country skiing, kickboxing, jumping rope

Mary is training as a runner for her college track team. In which nutrient is she most likely to be deficient?

She is most likely to be deficient in iron. The correct answer is: Iron

Compare iron deficiency anemia and sports anemia, explaining the differences

Sports anemia is not a true iron deficiency condition. Strenuous activity causes the destruction of fragile old red blood cells which temporarily reduces iron content. Iron deficiency anemia is a result of low iron stores which decreases hemoglobin in red bloods cells which are required to deliver oxygen to cells for energy metabolism. Results in fatigue and affects performance

What is the technique of carbohydrate loading?

Technique used to maximize muscle glycogen stores before a competition. Can almost double muscle glycogen concentrations. Can be beneficial to an athlete who must keep going for 90 or more minutes. Days before the event: 6 days - train 90 mins - normal carb intake - 5 g/kg bodyweight 4-5 days - train 40 mins - 5 g/kg bodyweight 2-3 days - train 20 mins - 10 g/kg 1 days - rest - 10 g/kg

The main source of energy in a 300-metre sprint is Select one: a. ATP and PC (phosphocreatine). b. anaerobic oxidation of carbohydrate. c. aerobic oxidation of glucose. d. a. and b.

The main source of energy in a 300-metre sprint is (d): a. and b.: ATP and PC (phosphocreatine) and anaerobic oxidation of carbohydrate. The correct answer is: a. and b.

What is lactate?

The product of anaerobic glycolysis

The protein needs of athletes Select one: a. are easily met by a diet that supplies adequate energy, vitamins, and minerals. b. are higher during training than they are for sedentary adults. c. are best met by using protein supplements. d. a. and b. are correct.

The protein needs of athletes (d) a. and b.: are easily met by a diet that supplies adequate energy, vitamins, and minerals, and are higher during training than they are for sedentary adults. The correct answer is: a. and b. are correct.

What is the difference between protein synthesis response in weight lifting and aerobic training?

Weight lifting stimulates synthesis of muscle fibre protein to enhance muscle mass and strength with little change in mitochondrial protein whereas aerobic training stimulates synthesis of mitochondrial protein to facilitate efficient aerobic metabolism

What is the process that regenerates glucose from lactate? a) the Cori cycle b) the ATP-CP cycle c) the adaptation cycle d) the cardiac output cycle

a

which nutrient does the body have the greatest need for

a

Why are vitamin or mineral supplements taken just before an event useless for improving performance? a) because an athlete sweats the nutrients out during the event b) because the stomach can't digest supplements during physical activity c) because the nutrients are diluted by all the fluids the athlete drinks d) because the body needs hours or days for the nutrients to do their work

d