Nutrition

STUDY MATERIALS FOR ACSI Competition



ATH 2243/BIO 2243 – Nutrition



Companion website to text:

[Whitney, E.N. & Rolfes, S.R. (2002). Understanding Nutrition. (9th Ed.) Belmont, Ca:

Wadsworth/Thompson Learning.]



http://www.wadsworth.com/cgi-

wadsworth/course_products_wp.pl?fid=M20b&product_isbn_issn=05345

90047&discipline_number=16

This website contains PowerPoint lectures, on-line practice quizzes, and

other course-related materials.



Study Guides from SBU Instructor, Mr. Jason Halverson on the following pages:

ATH/BIO 2243 NUTRITION



Test 1 Study Guide



Whitney, E.N. & Rolfes, S.R. (2002). Chapter 1: An overview of nutrition. (9th Ed.)

Understanding nutrition. (pp. 2-24). Belmont, Ca: Wadsworth/Thompson Learning.



Whitney, E.N. & Rolfes, S.R. (2002). Chapter 2:Planning a healthy diet. (9 th Ed.) Understanding

nutrition. (pp. 32-61). Belmont, Ca: Wadsworth/Thompson Learning.



Whitney, E.N. & Rolfes, S.R. (2002). Chapter 3: Digestion, absorption, and transport. (9 th Ed.)

Understanding nutrition. (pp. 64-92). Belmont, Ca: Wadsworth/Thompson Learning.



Whitney, E.N. & Rolfes, S.R. (2002). Chapter 4: The Carbohydrates, Sugars, Starches, and

Fibers (9th Ed.) Understanding nutrition. (pp. 92-123). Belmont, Ca: Wadsworth/Thompson Learning.



Whitney, E.N. & Rolfes, S.R. (2002). Chapter 5: The lipids: triglycerides, phospholipids, and

sterols. (9th Ed.) Understanding nutrition. (pp. 129-166). Belmont, Ca: Wadsworth/Thompson Learning.



Whitney, E.N. & Rolfes, S.R. (2002). Chapter 6: protein: amino acids (9 th Ed.) Understanding

nutrition. (pp. 167-202). Belmont, Ca: Wadsworth/Thompson Learning.









1. List and give an example of 10 basic factors that influence a persons diet

o Personal Preference

 What do you like to eat?

o Habit

 Does your diet have a rut?

o Ethnic Heritage or Tradition

 Italian – olive oil, pasta

 Orient – fish, rice

 American – fast food

 Southern – grits

 Northern – pasties

o Social Interactions

 Eating and socializing is very popular.

o Availability, Convenience and Economy

 What does that region have?

 Missionaries go through drastic diet changes.

o Positive and Negative Associations

 Hot Dog’s = fun food



o Emotional comfort

 Psychological eater or non-eater

o Values

 Fish on Friday’s

 Burnt offerings eaten by priests?

 Lent

o Body Weight and Image

 Too fat/too thin

o Nutritional benefit

 Nutritional benefits to eating particular foods.

2. Name the 6 classes of nutrients and note if they are organic or inorganic



 Minerals

o Inorganic

 Water

o Inorganic

 Carbohydrates

o Organic

 Lipids

o Organic

 Proteins

o Organic

 Vitamins

o Organic



3. Name the 3 energy-yielding nutrients include and their calorie content per gram

 Carbohydrates – 4 calories per gram

 Fats – 9 calories per gram

 Proteins – 4 calories per gram



4. Name 3 non-energy yielding nutrients

 Vitamins

 Minerals

 Water



5. Describe each of the following Estimated Average Requirements

o An amount that appears sufficient to maintain a specific body function in half the

population.

o The DRI (dietary reference intakes) Committee determines an Estimated Average

Requirement for the nutrient

o Note: Men differ from Women and Age is a factor, therefore the DRI Committee clusters

its recommendations into groups by age and gender.

 Recommended Dietary Allowances (RDA)

o The DRI Committee sets the Nutrient RDA which is a nutrient intake high enough to

cover nearly everyone’s requirements

o Energy RDA is set at the average so that half the population’s requirements half fall

below and half fall above them.

 Adequate Intake (AI)

o Set for nutrients don’t have enough scientific research to determine an Estimated Average

Intake.



6. Describe the nutritional food pyramid and explain its use

 The food pyramid is a visual outline of the Daily Food Guide, which recommends the following:

o Breads and Cereals – 6-11 servings per day

o Vegetables – 3-5 servings per day

o Fruits – 2-4 servings per day

o Meat, Fish and Poultry – 2-3 servings per day

o Fats, sweets, and alcoholic beverages use sparingly

7. List 4 differences the Exchange List has from the food guide



Exchange List

 Sorts foods by the 3 Energy Yielding Nutrients:

o Carbohydrates

o Fats

o Proteins

 Portion Sizes

 Calorie control

 Do not guarantee adequate intakes of vitamins and minerals





8. Name the structure and list the function of the digestive tract



Structure Function

Mouth Chews and mixes food with saliva

Pharynx Directs food from mouth to esophagus

Saliva glands Secrete saliva (contains starch-digesting enzymes)

Epiglottis Protects airway during swallowing

Trachea Allows air to pass to and from lungs

Esophagus Passes food from the mouth to the stomach

Esophageal sphincters Allow passage from mouth to esophagus to stomach. Prevent backflow from

stomach to esophagus and from esophagus to mouth

Stomach Adds acid, enzymes, and fluid. Churns, mixes, and grinds food to a liquid mass

Pyloric sphincter Allows passage from stomach to small intestine. Prevents backflow from small

intestine

Liver Manufactures bile salts, detergent-like substances, to help digest fats

Gallbladder Stores bile until needed

Bile duct Conducts bile from the gallbladder to the small intestine

Illeocecal valve Allows passage from small to large intestine. Prevents backflow from large

(sphincter) intestine

Appendix Stores lymph cells

Small intestine Secretes enzymes that digest all energy-yielding nutrients to smaller nutrient

particles. Cells of wall absorb nutrients into blood and lymph

Pancreas Manufactures enzymes to digest all energy-yielding nutrients and releases

bicarbonate to neutralize acid chyme that enters the small intestine

Pancreatic duct Conducts pancreatic juice from the pancreas to the small intestine

Large intestine Reabsorbs water and minerals. Passes waste (fiber, bacteria, and unabsorbed

nutrients) along with water to the rectum

Rectum Stores water prior to elimination

Anus Holds rectum closed. Opens to allow elimination



9. List and describe the three methods of absorption of nutrients that typically occurs



 Simple diffusion:

o Nutrients cross into cells freely.

 Facilitated diffusion:

o The nutrient needs a specific carrier to transport it from one side of the cell membrane

to the other. (Alternatively, facilitated diffusion may occur when the carrier changes

the cell membrane in such a way that the nutrients can pass through.)

 Active Transport:

o The nutrient needs a specific carrier to transport them from one side of the cell

membrane to the other against a concentration gradient requiring energy.

10. Name the 4 main types of atoms found in nutrients and how many bonds each contains

 H – Hydrogen; has one bond

 O – Oxygen; has two bonds

 N – Nitrogen; has three bonds

 C – Carbon; has four bonds



11. Name the target organ, secretion, and action of the secretion of each of the following organs/glands



Organ or Gland Target Organ Secretion Action

Salivary glands Mouth Saliva Fluid eases swallowing; salivary enzyme

breaks down carbohydrate

Gastric glands Stomach Gastric juice Fluid mixes with bolus; hydrochloric

acid uncoils proteins; enzymes break

down proteins; mucus protects stomach

cells

Pancreas Small Intestine Pancreatic Juice Bicarbonate neutralizes acidic gastric

juices; pancreatic enzymes break down

carbohydrates, fats, and proteins.

Liver Gallbladder Bile Bile stored until needed

Gallbladder Small intestine Bile Bile emulsifies fat so that enzymes can

attack

Intestinal glands Small intestine Intestinal juice Intestinal enzyme break down

carbohydrate and protein fragments;

mucus protects the intestinal wall





12. List and describe the Carbohydrate Family

Simple Carbohydrates

Monosaccharides Glucose

Fructose

Galactose

Disaccharides Maltose = Glucose + Glucose

Sucrose = Glucose + Fructose

Lactose = Glucose + Galactose

Complex Carbohydrates

Polysaccharides Glycogen

Starches

Fibers (Soluble and Insoluble)



13. List and describe the solubility, sources, and actions of the following fibers



Fiber Type Major Food Sources Action in the Body

Soluble Fruit (Apples, Citris), Oats,  Delay GI Transit.

 Gums, pectins, some Barley and Legumes  Delay Glucose Absorption

hemicellulose, mulcilages  Lower Blood Cholesterol

Insoluble Wheat Bran, Corn Bran, Whole  Accelerate GI Transit.

 Cellulose, many Grain-Breads and Cereals,  Increase Fecal weight

hemicellulose, legnins Vegetables  Slow starch hydrolysis

 Delay glucose absorption

14. List and describe the chemical structure of the Lipid group

 Triglycerides:

o Contains one molecule of glycerol and three fatty acids (basically carbon chains)

 Phospholipids:

o Contains a molecule of glycerol with two of its three attachment sites occupied by fatty

acids and a third site is occupied by a phosphate group

 Sterols:

o Compounds with multiple-ring structures





15. Name 5 important body compounds are composed partly of sterols

o Bile acids

o Sex hormones

o Adrenal hormones

o Vitamin D

o Blood Cholesterol



16. List and describe eight roles of proteins



Growth and Proteins form integral parts of most body structures such as skin, tendons,

Maintenance membranes, muscles, organs, and bones. As such, they support the growth and

repair of body tissues

Enzymes Proteins facilitate chemical reactions

Hormones Proteins regulate body processes. (Some, but not all, hormones are made of

protein.)

Fluid balance Proteins help to maintain the volume and composition of body fluids.

Acid-base balance Proteins help to maintain the acid-base balance of body fluids by acting as

buffers

Transportation Proteins transport substances, such as lipids, vitamins, minerals, and oxygen,

around the body.

Antibodies Proteins inactivate foreign invaders, thus protecting the body against diseases.

Energy Proteins provide some fuel for the body’s energy needs.







17. List and describe the three main categories of amino acids

 Nonessential Amino Acids: means the body can synthesize them for itself

 Essential Amino Acids: means the body cannot synthesize them for itself

 Conditionally Essential Amino Acids: When a nonessential amino acid becomes essential

under special circumstances.



18. Name 5 alternate sources of protein that vegetarians utilize

 Whole grains

 Legumes

 Nuts

 Vegetables

 Eggs and milk products.

Test 2 Study Guide



Ray, R. & Wiese-Bjornstal (1999). Chapter 12: Recognizing and assisting athletes with eating

disorders. Counseling in sports medicine. (pp.205-226). Human Kinetics, Champaign, IL



Whitney, E.N. & Rolfes, S.R. (2002). Chapter 7: Metabolism: transformations and interactions (9 th

Ed.) Understanding nutrition. (pp. 203-239). Belmont, Ca: Wadsworth/Thompson Learning.



Whitney, E.N. & Rolfes, S.R. (2002). Chapter 8: energy balance and body composition (9 th Ed.)

Understanding nutrition. (pp. 240-267). Belmont, Ca: Wadsworth/Thompson Learning.



Whitney, E.N. & Rolfes, S.R. (2002). Chapter 9: Weight management: overweight and

underweight (9th Ed.) Understanding nutrition. (pp. 269-305). Belmont, Ca: Wadsworth/Thompson

Learning.



Whitney, E.N. & Rolfes, S.R. (2002). Chapter 10: The water-soluble vitamins: B vitamins and

vitamin C (9th Ed.) Understanding nutrition. (pp. 306-353). Belmont, Ca: Wadsworth/Thompson Learning.



Whitney, E.N. & Rolfes, S.R. (2002). Chapter 11: The fat-soluble vitamins: A, D, E and K (9th

Ed.) Understanding nutrition. (pp. 354-385). Belmont, Ca: Wadsworth/Thompson Learning.



Whitney, E.N. & Rolfes, S.R. (2002). Chapter 12: Water and the major minerals. (9 th Ed.)

Understanding nutrition. (pp. 386-419). Belmont, Ca: Wadsworth/Thompson Learning.



Whitney, E.N. & Rolfes, S.R. (2002). Chapter 13: the trace minerals. (9 th Ed.) Understanding

nutrition. (pp. 428-462). Belmont, Ca: Wadsworth/Thompson Learning.





1. In calculating energy requirements, what three components of energy expenditure need to be

considered?



 Energy spent on basal metabolism

 Energy spent on physical activities

 Energy spent on digesting and metabolizing





2. Indicate the average energy allowance for men and women and give a formula to estimate energy

needs for each.



 Men: 2300-2900 kcal/day

 Women: 1900-2200 kcal/day



Estimate for energy needs:

 Men: kg x 24 = kcal/day

 Women: kg x 23 = kcal/day





3. List and describe 3 ways in which vitamins differ from carbohydrates, fats, and proteins



 Structure- vitamins are individual units. They are not linked together like molecules of

glucose, fatty acids, or amino acids.

 Function-vitamins don’t yield usable energy when broken down

 Food contents- the amounts of vitamins people ingest daily

from foods and the amounts they require are measured in

micrograms or milligrams rather than grams



4. Healthy body weight is defined by what three criteria?



 A weight within the suggested range for height

 A fat distribution pattern that is associated with a low risk of illness and premature death

 A medical history that reflects an absence of risk factors associated with obesity, such as

elevated blood cholesterol, blood glucose, or blood pressure





5. Name and describe 4 techniques to measure body fat and its distribution.



 Waist circumference- measure just above iliac crest, keeping tape horizontal and tighten

without compressing the skin



 Fatfold measure – calipers used to measure pinch of subcutaneous fat,

usually in triceps, abdomen, and/or subscapular areas



 Hydrodensitometry – body density measured first on land and then while

submerged in water, measures body’s volume



 Bioelectrical impedance – low-intensity electrical current is passed

through the person and a measurement of electrical resistance is used in an

equation to estimate percentage body fat.

6. List 5 effects of physical activity on a weight control program.



 Increased energy expenditure

 Improved body composition

 Appetite control

 Stress and stress eating reduction

 Enhancement of physical and psychological well-being





7. What effects would be noticed at each level of dehydration (list 3 symptoms at each):



% of body wt. Lost Symptoms

1-2 Thirst, fatigue, weakness, vague discomfort, loss of

appetite

3-4 Impaired physical performance, dry mouth,

reduction in urine, flushed skin, impatience, apathy

5-6 Difficulty in concentrating, headache, irritability,

sleepiness, impaired temperature regulation,

increased respiratory rate

7-10 Dizziness, spastic muscles, loss of balance,

delirium, exhaustion, collapse

8. Describe the principle of caloric balance and indicate what a proper balance might look like.



Caloric balance is the idea that a person is taking in the amount of energy that they need to put out.

When this occurs, a person’s body weight remains fairly stable, when out of balance, too much in is

stored as fat and too much out leads to lean tissue loss.





9. List three benefits to a proper diet and exercise program verses a diet fad



 Some diet fads make unrealistic claims and reinforce unrealistic goals and expectations

 Some diet fads encourage eliminating a food source, which could be harmful if not done

under physician supervision

 Some diet fads involve purchasing of supplements, which can be costly





10. Explain the guidelines for safe weight loss and weight gain.



 Weight loss- at least six months for a 10% loss of initial weight, ½ to 2 pounds per week

 Weight gain – 1 pound per month would be a reasonable gain taking in 750-800 extra

calories per day in order to make a gain of a pound per day





11. Describe the principles of body mass index computation.



 Body mass index or BMI describes relative weight for height.

 The formula is BMI=weight (kg)/height (m).

 Healthy weight falls between a BMI of 18.5 and 24.9.





12. When dealing with eating disorders, a team approach offers the best method. List the team

members and give an example of the role they play in dealing with disordered eating.



Athletic Trainer

 Knows the athlete better than anyone else in the sport environment.

 Usually in the best position to notice an athlete experiencing problems

 Typically, they are more comfortable approaching the athletic trainer than the coach.

 Concerns expressed by ATC are viewed more as health problems v. performance problems

 Using other medical professionals for advice on interventions

 Deciding whether or not the affected athlete should continue to train/compete

 Provide firsthand reports

 Unique and valuable position that is on the front line of prevention and referral.



Coach

 Has the most influence with the athlete.

 Everything a coach says or does has a tremendous impact on the athlete.

 Coaches need to be informed accurately about

o Nutrition

o Body composition

o Performance



Dietitian

 Athletic trainer usually coordinates with a specific dietitian and refers some of the subclinical

athletes to them.

 Set up meal plans, weight loss plan or weight gain plan – nutritional counseling.

 Responsible for determining an ideal wt range

 Treatment goal of restoration of normal eating patterns

 How to eat prior to competition

 How to get the most out of your diet, especially prior to taking the supplements (free lunch?)



Psychologist

 Usually the best person to intervene (if trained in the treatment of eating disorders) especially in

dealing with sports environments

 Can help the rest of the sports management team with issues of confidentially



Team Physician

 Probably the second person to diagnose and is the individual to speak with the parents and

coordinate referral to psychologist.

 Good position as well due to the appropriateness of the physician to ask about the athlete’s

appetite, eating patterns, sleep patterns, general emotional well-being, and menstrual functioning





13. Describe the signs, symptoms, and physiological effects of iron deficiency and anemia.

 With iron deficiency, the bodies iron stores are depleted but not to the point that there is the

presence of anemia.

 With iron deficiency anemia, there is a low hemoglobin concentration. Red blood cells are

pale and small and can’t carry enough oxygen from the lungs to the tissues.

 Result is fatigue, weakness, headaches, apathy, pallor, and poor resistance to cold

temperatures



14. Identify foods that enhance iron absorption and are high in iron.



 Meats

 Fish

 Poultry





15. Use the included chart indexes to find the Recommended Daily Allowance (RDA) or Adequate

Intake (AI) for each of the following vitamins/minerals assuming you were looking for a 20-year-

old female athlete. Please note that the correct dosage needs to be noted as well as if it is an RDA

or an AI.



Niacin ___________________



Vitamin B6 ________________



Vitamin A__________________



Vitamin C__________________



Vitamin E__________________



Vitamin K__________________



Calcium____________________



Iron_______________________



Zinc_______________________



Fluoride___________________

16. Define the following:



 Electrolytes: salts that dissolve in water and dissociate into charged particles called ions

 Electrolyte solutions: solutions that contain electrolytes and therefore can conduct

electricity.



17. List and give an example the ways in which the body regulates pH balance



 Buffers – bicarbonate and carbonic acid in the body fluids neutralize acids or bases

 Lungs – carbon dioxide forms carbonic acid in the blood pushing balance towards acid.

Hyperventilation increases the amount of carbonic dioxide exhaled therefore lowering

carbonic acid in the blood

 Kidneys – filter ions deciding which ones to retain and which to excrete



18. Describe glycolysis in simple form:



 Glucose is split from 6-carbon chain to two 3 carbon chains

 The 3 carbon chains are converted to pyruvate in an anaerobic situation

 In an aerobic setting, pyruvate molecules enter the mitochondria of the cell

 Pyruvate is converted to acetyl CoA

 Acetyl CoA may proceed through the TCA cycle if energy is needed or it will be used to

make fatty acids if energy is not needed



19. List 6 risk factors for eating disorders among athletes:



 Young age (adolescence)

 Pressure to excel at a chosen sport

 Focus on achieving or maintaining an ideal weight or body fat percentage

 Being a wrestler, jockey, or competitor in a sport where performance is judged on aesthetic

appeal such as gymnastics, figure skating, or dance

 Dieting at an early age

 Unsupervised dieting



20. Indicate the differences in the water soluble and fat soluble vitamins in regards to



Water Soluble Fat Soluble

Absorption Directly into blood First into lymph, then blood



Transport Travel freely Many require protein carriers



Storage Circulate freely in water filled Stored in the cells associated with

parts of the body fats

Excretion Kidneys detect and remove Less readily excreted, tend to

excess in urine remain in fat-storage sites

Toxicity Possible to reach toxic levels Likely to reach toxic levels when

when consumed from consumed from supplements

supplements

Requirements Needed in frequent doses Needed in periodic doses

(perhaps 1-3 days) (perhaps weeks or even months)

Test 3 Study Guide



Whitney, E.N. & Rolfes, S.R. (2002). Chapter 14: Fitness: Physical Activity, Nutrients, and Body

Adaptations. (9th Ed.) Understanding nutrition. (pp. 203-239). Belmont, Ca: Wadsworth/Thompson

Learning.



Whitney, E.N. & Rolfes, S.R. (2002). Chapter 15: Life cycle nutrition: Pregnancy and Lactation.

(9th Ed.) Understanding nutrition. (pp. 240-267). Belmont, Ca: Wadsworth/Thompson Learning.



Whitney, E.N. & Rolfes, S.R. (2002). Chapter 16: Life cycle nutrition: Infancy, childhood, and

adolescence. (9th Ed.) Understanding nutrition. (pp. 269-305). Belmont, Ca: Wadsworth/Thompson

Learning.



Whitney, E.N. & Rolfes, S.R. (2002). Chapter 17: Life cycle nutrition: Adulthood and the later

years. (9th Ed.) Understanding nutrition. (pp. 306-353). Belmont, Ca: Wadsworth/Thompson Learning.



Whitney, E.N. & Rolfes, S.R. (2002). Chapter 18: Diet and health. (9 th Ed.) Understanding

nutrition. (pp. 354-385). Belmont, Ca: Wadsworth/Thompson Learning.



Whitney, E.N. & Rolfes, S.R. (2002). Chapter 19: Consumer concerns about foods and water. (9 th

Ed.) Understanding nutrition. (pp. 386-419). Belmont, Ca: Wadsworth/Thompson Learning.





1. List 13 rewards of physical activity as they pertain to preventing injury or illness and in

maintaining a healthy lifestyle.



 Restful Sleep…deeper sleep…human growth hormone released in stage IV.

 Nutritional Health…more food

 Optimal Body Composition…more lean mass and less fat

 Optimal Bone Density…Wolff’s Law and S.A.I.D Principle

 Resistance to infections…boost immune system

 Lowers risk of some types of cancers…colon, breast etc.

 Healthier heart and lungs…

 Lowers risk of cardiovascular disease

 Reduced risk of gall bladder disease in women

 Low incidence and severity of anxiety and depression

 Strong self-image

 Longer Life span

 Higher quality of life in the end years



2. Describe a healthy eating pattern that would assist in the healing process and reduce nutritional

risk factors.



 Consume of a variety of fruits, vegetables, and grain products, including whole

grains

 Include fat-free and low-fat milk products, fish, legumes, poultry, and lean

meats

3. List two steps that would assist in maintaining a healthy body weight

 Balance energy intake with energy needs

 Achieve a level of physical activity that either balances with energy needs (for

weight maintenance) or exceeds energy needs (for weight reduction).

4. List two steps that would be beneficial in establishing a desirable blood cholesterol and lipoprotein

profile.

 Limit foods with a high content of saturated fatty acids and trans-fatty acids

(<10% of total energy intake) and cholesterol (<300 mg.)

 Replace saturated fats with unsaturated fats (both long-chain omega-3

polyunsaturated and monounsaturated fatty acids) from vegetables, fish, and

nuts.



5. Indicate 3 steps that could be taken to achieve a desirable blood pressure

 Limit the intake of salt (sodium chloride) to <6grams/day.

 Limit alcohol consumption (no more than 1 drink per day form women and 2

drinks per day for men.

 Maintain a healthy body weight and follow a diet that emphasized vegetables,

fruits, and low-fat or fat-free milk products.



6. List the common illnesses that are attributed to poor nutrition.

 Heart Disease

 Some types of cancer

 Stroke

 Diabetes



7. Explain the role of each of the following in enhancing performance and preventing injury and

illness

 Carbohydrates: used as fuel

 Fat: used as fuel

 Protein: needed to build and maintain lean tissues.

 Vitamins and minerals: support both energy metabolism and tissue building

 Water: helps distribute the fuels and dissipates the resulting heat and wastes



8. Give 2 advantages of supplementing nutrients in the athlete's diet.

 Vitamin E may protect against exercise induced oxidative stress

 Iron may be beneficial with endurance athletes



9. Give 2 disadvantages of supplementing nutrients in the athlete's diet.

 Most aids are just a waste of money

 Some may impair performance or harm health



10. List a benefit claim and a side effect of each of the following ergogenic aids commonly used by

athletes looking for an edge.



Ergogenic Aid Benefit claim Risk/side effect

Protein powders Stimulation of muscle growth Extra burden on kidneys



Amino Acid Supplements Fuel for exercising muscles Raise plasma ammonia

concentrations

Carnitine Fat burner Likely to produce diarrhea



Chromium Piconlinate Muscle builder and energy Muscle degeneration in high

enhancer doses

Complete nutrition Provide extra food energy Bad to use to replace meals

supplements

Creatine Improve performance May pose risk to kidneys



Caffine May enhance endurance Upset stomach, nervousness,

irritability, headaches

11. What is the FDA and what are they responsible for?



 The FDA is the Food and Drug Administration. They are a part of the Department of Health

and Human Services’ Public Health Service that is responsible for ensuring the safety and

wholesomeness of all foods processes and sold in interstate commerce except meat, poultry,

and eggs (which are under the jurisdiction of the USDA); inspecting food plants and imported

foods; and setting standards for food composition www.fda.org



12. List 5 sites along with the sponsoring organization in which scientific nutrition papers and

information on ergogenic aids or dietary supplements could be found.



 USDA (U.S. Department of Agriculture)- www.usda.gov

 CDC (Centers for Disease Control)- www.cdc.gov

 FDA (Food and Drug Administration)- www.fda.org

 ACSM (American College of Sports Medicine)- www.acsm.org

 Gatorade Sports Science Institute-www.gssi.com



13. Give 4 aspects of a good pre-game meal



 Plenty of fluids

 Light and easy to digest

 Between 300 and 800 calories

 Consist primarily of carbohydrate rich foods that are well tolerated by the athlete



14. Give four aspects of a good post-game meal

 High carbohydrates to replace glycogen stores (may have to come from sport drink)

 Foods high in carbohydrates when appetite returns

 Avoid high protein during first few hours post activity

 Avoid high fat during first few hours post activity



15. How does training effect each of the following:

 Glycogen use: influences greater amount of storage in the muscles

 Fat use: body uses fat more for fuel as the body is trained rather than drawing on glycogen

stores

 Protein use: some is used for fuel but body tries to retain for structural purposes



16. List 10 reasons an alcoholic beverage is not a good fluid replacement choice for a serious athlete.

 1/3 the carbohydrates that a glass of orange juice would supply

 Alcohol breakdown generates heat

 Metabolized in the liver therefore does not fuel muscle work

 Impairs body’s fluid balance (diuretic)

 Impairs body’s ability to regulate temperature

 Alters perceptions

 Slows reaction time

 Reduces strength, power, and endurance

 Hinders accuracy, balance, and hand-eye coordination

 Opposes optimal athletic performance

17. Complete this example of carbohydrate loading that an endurance athlete may train by:





Before the Event Training Intensity Training Duration Dietary CHO

6 days Moderate 70% VO2 90 minutes Normal (5 g/kg of body

max weight)

5 days Moderate 70% VO2 40 minutes Normal (5 g/kg of body

4 days max weight)

3 days Moderate 70% VO2 20 minutes High-CHO 10 g/kg of

2 days max body weight)

1 day Rest High-CHO 10 g/kg of

body weight)



18. List the fuel source that would be used at the specific activity noting if oxygen would be needed or not,

and also give an example of that activity.



Activity Intensity Activity Duration Preferred Fuel Oxygen Needed Activity Example

Source

Extreme 8-10 seconds ATP-CP No 100 yard dash, shot

put

Very High 20 sec – 3 minutes ATP from CHO No (anaerobic) ¼ mile run and

max speed

High 3 – ??? minutes ATP from CHO Yes (aerobic) Cycling,

and Fat swimming,

running, hiking

Moderate 20 + ATP from CHO Yes (aerobic) Brisk walking,

and Fat hiking