Chapter 10 Review Questions PDF

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Chapter 10 Review Questions

1. Explain what it means when somebody says “I am on a diet.” 2. What is nutrition periodization? Give examples of how energy needs might change across a one year training cycle. 3. What is the lowest amount of calories/kg that is recommended for athletes? Why? 4. Calculate a diet prescription for a 150 pound female endurance athlete. 5. What is nutrient density? Why is it important to consume foods that have a low nutrient density? 6. Provide the amount of carbohydrates and fluid you would recommend before exercise for an athlete who weighs 145 pounds and is eating their pregame meal 3 hours before their event (make ml of fluid into ounces by dividing by 30). 7. What is the recommended amount of carbohydrates during exercise? 8. What is the maximum absorption rate of glucose/minute during exercise? 9. Provide the amount of carbohydrates, fluid, and sodium you would recommend per hour for an athlete who weighs 145 pounds during a marathon (make ml of fluid into ounces by dividing by 30). 10. Provide the amount of carbohydrates, protein, fluid, and sodium you would recommend to an athlete who weighed 130 pounds before exercise and 127 pounds after exercise. 11. Is caffeine safe and effective? Explain your answer. 12. What kinds of information should the athlete consider before deciding whether to consume supplemental vitamins, minerals, or amino acids? Additional Assignment related to chapter 7: Cut and paste this link to your browser and summarize any article related to hydration and thermoregulation. You can choose the article that interests you the most. Provide a one page summary. http://gssiweb.org/en/sports-science-exchange/all/hydration-thermoregulation

1. When somebody says “I am on a diet” it means they are trying to restrict the intake of food and drink, usually for the purpose of weight loss.

2. Nutrition periodization is the creation of a nutrition plan to support training that has been divided into distinct periods of time. Energy expenditure varies depending on the intensity and volume of training over the course of a year. An example is a female collegiate rower. She has general and specific training during the preparation stage which requires the most energy. The next stage is competition during racing season which is the second highest amount of energy. The last stage of the cycle is transition when she is in active recovery which is the lowest amount of energy used. 3. Food is fuel and must be provided daily to support training, so less than 30 calories/kg is not recommended for an athlete. 4. Weight: 150 pounds Carboydrate: 1,360 g

5. Nutrient density means that a food is rich in nutrients for the amount of kilocalories it contains. It important to consume foods that have a low nutrient density so the person can get kilocalories. 6. I would recommend 198 g of carbs and 11 ounces of fluid 3 hours prior to exercise. 7. The recommended amount of carbohydrates for high-intensity sports is 30–60 g/hr. The recommendation for ultraendurance sports is up to 90 g/hr of carbohydrates. 8. The maximum absorption rate of glucose/minute during exercise is 1g/m. 9. I would recommend 390 g of carbohydrates, 16-24 ounces of fluid, and 500-1,000 g of sodium per hour for an athlete who weighs 145 pounds during a marathon. 10. I would recommend 87g of carbs, 20g of protein, 3 ounces of fluid, and for the athlete to consume foods that contain sodium. 11. Caffeine is considered safe in moderate doses. Caffeine is an effective performance enhancer because it is effective as a central nervous system stimulant. However, caffeine is not effective for fat or weight loss. Caffeine also enhances the effect of ephedrine. 12. The athlete should answer five questions before consuming: Is it legal? Is it ethical? Is it pure? Is it safe? Is it effective?

Additional Assignment related to chapter 7: Cut and paste this link to your browser and summarize any article related to hydration and thermoregulation. You can choose the article that interests you the most. Provide a one page summary. http://gssiweb.org/en/sports-science-exchange/all/hydration-thermoregulation

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The article that I chose is called Hydration Science and Strategies For Basketball. The purpose of the article is to show the effect of dehydration on basketball performance, discuss what is known about on court and off court hydration practices of basketball players, and to recommend practical hydration strategies to make sure players are well hydrated. Basketball is a high-intensity sport with periods of low activity repeated over a

long amount of time. Therefore, success in basketball depends on aerobic and anaerobic performance. Dehydration has been found to impair aerobic performance, but it does not affect athletes’ jumping, muscular strength, and short-term sprinting which are anaerobic performance. Basketball also uses cognitive skills, and dehydration impairs balance, cognitive performance, mood, and mental readiness. A study was conducted that tested the effect of dehydration vs. euhydration on basketball performance. In the study, ten male players completed a 40 minute 2 on 2 game with or without drinking. During the game without fluid, players acquired 1.9% dehydration whereas euhydration was maintained during the trial with fluid. Observational studies show that athletes in various sports commonly show up to practice or games already dehydrated. Once exercise begins, fluid losses occur from thermoregulatory sweating. Therefore, fluid intake is needed during training or competition to prevent significant dehydration. Practical indices of hydration status include urine, thirst, and body weight. The first morning body weight can be a good indicator of hydration status. When a morning body weight deviates from normal body weight an individual might be hypohydrated, especially if their urine is dark and concentrated. Because of the effects that dehydration has on basketball performance, it is recommended that athletes prepare beforehand and start practices well-hydrated. It is also important for the athlete to continue to hydrate throughout training or during the competition. Rehydration is especially important if the athlete is training or has a game within the same day....