Sports Med. Final

1. What is a calorie?

   

A unit of energy commonly used to quantify the amount of energy provided by food. One calorie is defined as the amount of heat needed to raise the temperature of one gram of water by one degree Celsius.

Why do we need protein?

Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting overall growth and development.

Why do we need carbs?

Carbohydrates are the body's main source of energy, helping to fuel brain function, physical activity, and essential metabolic processes.

Why do we need Fats?

Fats are important for energy storage, protecting organs, and aiding in the absorption of fat-soluble vitamins. They also play a key role in maintaining cell membrane integrity.

Why do we need vegetables/fruits?

Vegetables and fruits provide essential vitamins, minerals, and dietary fiber, contributing to overall health, supporting immune function, and reducing the risk of chronic diseases.

1. Why is fiber necessary in a diet?

Fiber is necessary for promoting healthy digestion, regulating blood sugar levels, and aiding in weight management by providing a feeling of fullness.

On average, what is the recommended calorie intake for an average person.

The recommended calorie intake varies by age, gender, and activity level, but generally ranges from 1,800 to 2,400 calories per day for adults.

1. If you’re an athlete, what is a healthy way to lose weight?

Athletes can lose weight healthily by creating a caloric deficit through a balanced diet and increased physical activity, focusing on nutrient-dense foods to maintain energy levels while ensuring adequate hydration.

1. How would you change your diet if you wanted to add muscle?

To add muscle, you should increase your protein intake, consume more calories than you burn, and focus on strength training exercises while ensuring you're eating a balanced diet rich in nutrients.

1. Meats, chicken, pork are all good sources of _______?

Proteins

Bread, pasta, rice are great sources of _______?

carbohydrates

1. Explain nutritional quackery

Nutritional quackery refers to the promotion of misleading or unproven dietary practices, supplements, or products that claim to offer health benefits or cures without scientific evidence to support such claims.

Describe anorexia

Anorexia is an eating disorder characterized by an intense fear of gaining weight, leading to severely restricted food intake and an unrealistic perception of body weight. Individuals with anorexia often see themselves as overweight, even when they are underweight.

Describe bulimia

Bulimia is an eating disorder characterized by recurring episodes of binge eating followed by compensatory behaviors such as vomiting, excessive exercise, or fasting to prevent weight gain. Individuals may feel a loss of control during binges and often have a distorted body image.

Describe bigorexia

Bigorexia is a psychological disorder characterized by an obsessive preoccupation with muscle size and overall body image, leading individuals to engage in excessive exercise and steroid use in an effort to achieve an idealized physique.

Recommended number of cups of water per day

The recommended number of cups of water per day varies, but a common guideline is about 8 cups (64 ounces) for adults. Hydration needs can differ based on activity level, climate, and individual health factors.

Compare simple and complex carbs

Simple carbohydrates consist of sugars that provide quick energy, while complex carbohydrates are made up of longer chains of sugars and take more time to digest, offering sustained energy.

What is blood doping and what are the benefits?

Blood doping is an unethical practice where athletes boost their red blood cell count to enhance endurance and performance. Benefits include improved oxygen delivery to muscles, increased stamina, and heightened athletic performance.

How does caffeine help fight fatigue

Caffeine helps fight fatigue by blocking adenosine receptors in the brain, which reduces the perception of tiredness and increases alertness. It also enhances the release of neurotransmitters like dopamine and norepinephrine.

Most common use of ephedra

The most common use of ephedra is as a stimulant for weight loss and to enhance athletic performance by increasing energy levels and metabolism.

What is glucose and why do we need it?

Glucose is a simple sugar and a primary source of energy for our body's cells. It is essential for maintaining proper metabolic function and providing fuel for physical activity.

Why are amino acids important? What do they do?

Amino acids are the building blocks of proteins and play a crucial role in various physiological processes such as muscle repair, enzyme function, and neurotransmitter production. They are essential for growth, tissue repair, and the overall maintenance of health.

3 Effects of Steroids Usage in Men

Increased muscle mass, mood swings, and hormonal imbalance.

3 Effects of Steroids Usage in women

Anabolic steroids can cause masculinization, such as facial hair growth and voice deepening, increased risk of cardiovascular diseases, and negative effects on mood and behavior.

How are human growth hormones different from steroids?

Human growth hormones stimulate growth and cell reproduction, while steroids primarily enhance muscle mass and strength.

Why do athletes take creatine?

Athletes take creatine to improve performance in high-intensity training, enhance muscle recovery, and increase muscle mass.

Compare the two types of motivation

Intrinsic motivation drives behavior from within, based on personal satisfaction, while extrinsic motivation relies on external rewards or pressures.

Compare imagery training vs. simulation training

Imagery training involves visualizing skills or scenarios mentally to enhance performance, while simulation training mimics real-life conditions through practice, often using equipment or virtual environments.

Examples of transitional stress

Includes life changes such as moving, starting a new job, or experiencing a relationship breakup. These stressors can impact an individual's emotional and physical well-being.

How long should each goal type be?

Short term - A few months

Intermediate - 6 months to a year

Long term - Longer than a year

Compare an acute injury and chronic injury