Chapter 10-11: Strength and Conditioning

What does a precompetition meal provide?

Helps maintain hydration, provides carbohydrates to maximize blood glucose and stored glycogen levels, and keeps hunger at bay.

What are four ways to minimize gastrointestinal issues?

Try food in practice first, consume smaller amounts of foods and liquids when the meal is close to the start of the event, avoid high-fat and high-fiber foods, and avoid sugar alcohols.

What gastrointestinal issues do high-fat and high-fiber foods cause?

They slow down digestion, which may result in stomach cramps.

What gastrointestinal issues do sugar alcohols cause?

They can cause gas, bloating, cramping, and a laxative effect.

What technique is ‘used to enhance muscle glycogen before aerobic endurance events, as depletion of muscle and liver glycogen leads to fatigue’?

Carbohydrate loading

What is a commonly used carbohydrate loading regimen?

Three days of a high-carbohydrate diet, tapering exercise the week before competition, and complete rest the day before.

Describe during-event nutrition.

Proper hydration during competition is essential for performance. Athletes should hydrate themselves several hours before exercise to allow for fluid absorption and urine output before competing.

For during-event nutrition, describe the hydration difference between children (88 pounds) and adolescents (132 pounds).

Children should drink 5 ounces every 20 minutes during practice, while adolescents should drink 9 ounces every 20 minutes.

During-event nutrition: What does consuming carbohydrates during prolonged aerobic endurance exercise cause?

Improved performance while also reducing exercise-induced stress and suppression of immune system functioning.

During-event nutrition: What does the provision of fluids and carbohydrates cause in intermittent high-intensity sports cause?

Enhance performance during prolonged intermittent sports.

During-event nutrition: What does supplementing with carbohydrate before and during competition for strength and power athletes cause?

They can maintain their glycogen stores, which may decrease muscular fatigue in fast-twitch fibers and possibly lead to better performance.

Describe post-competition nutrition.

Consuming a balanced meal with high-GI foods ensures adequate recovery and glycogen restoration.

Post-competition nutrition: After prolonged aerobic endurance events, what is important to replenish?

It is important to replenish carbohydrate stores before the next training session and consume enough protein to build and repair muscle.

Post-competition nutrition: What should a high-intensity intermittent athlete consume?

They should fully replace muscle glycogen before a bout of exercise and consume protein post-exercise to decrease some markers of muscle damage.

Post-competition nutrition: What should a strength and power athlete focus on consuming?

They should focus on consuming higher-glycemic carbohydrates immediately post-exercise if they must train again over the next 24 hours, and protein to increase the acute muscle protein synthesis.

Post-competition nutrition: What should a concurrent athlete consume?

Carbohydrates after endurance exercises and proteins for optimal muscle remodeling.

SHORT ANSWER: What are recommendations for nutrition pre-competition, during, and post-competition?

Pre: 4 hrs - Increased kcal, carbs, fluids, some protein. 2 hrs - Decreased kcal, carbs, fluid. < 1 hr. - Decreased kcal, carbs, fluids.

During: Carbs, fluids

Post: Immediate carbs/glucose with high GI and fluids. More balanced meals. Proteins, amino acids, carbs, and fluids.

What is a unique situation that may require an alteration in dietary intake?

Losing weight

What is energy commonly measure in?

Kcal or calories

What term means ’energy intake equals expenditure, resulting in constant body weight’?

Energy (caloric) requirement

What are three factors influencing energy requirements?

Resting metabolic rate, thermic effect of food, and physical activity.

For men, what kcal/lb do they need in light, moderate, and heavy activities?

Light: 17, Moderate: 19, Heavy: 23

For women, what kcal/lb do they need in light, moderate, and heavy activities?

Light: 16, Moderate: 17, Heavy: 20

What term means ‘any substance, mechanical aid, or training method that improves sport performance’?

Ergogenic aid

What three traits must a product have to be sold as a dietary supplement?

Must supplement the diet, must be intended for ingestion, and cannot be advertised as a conventional food or the sole item of a meal.

Products that can be sold as dietary supplements must contain one or more of the following:

A vitamin, a mineral, an herb, an amino acid, or a dietary substance for use by humans to supplement the diet by increasing the total dietary intake.

What are ‘the synthetic (man-made) derivatives of the male sex hormone, testosterone’?

Anabolic steroids

What do elevations in testosterone concentrations stimulate?

Protein synthesis, resulting in improvements in muscle size, body mass, and strength.

What is dosing?

Several drugs are used in a stacking regimen. Athletes use these drugs for several weeks or months in alternating cycles. Athletes can also use a step-up or step-down pattern.

Who uses anabolic steroids?

Athletes, bodybuilders, and people who want to improve their appearance.

What 3 things does anabolic steroids improve?

Muscle mass, strength, and athletic performance.

What are the psychological effects of anabolic steroids?

Changes in aggression, arousal, and irritability.

What three things do human growth hormone cause?

Stimulates bone and skeletal muscle growth, helps maintain blood glucose levels, and stimulates the release of fatty acids from fat cells.

In healthy elders, as well as children and adults with growth hormone deficiencies, what does it improve?

Improves lean body tissue while decreasing body fat.

What are 8 adverse effects of excess HGH?

Widening bones, arthritis, organ enlargement, metabolic abnormalities, diabetes, cardiovascular dysfunction, muscle and joint pain, and hypertension.

What do injections of Erythropoietin (EPO) cause?

Elevations in bone hematocrit and hemoglobin

What are four increased health risks associated with EPO?

Blood clotting, elevations in systolic blood pressure, compromised thermoregulatory system, and dehydration during aerobic endurance events.

What can essential amino acids augment in healthy human subjects?

Muscle protein synthesis

What is the importance of creatine to exercise?

The ability to rapidly absorb ADP is dependent on the enzyme creatine kinase and the availability of creatine phosphate (CP) within the muscle.

Describe creatine supplementation.

Increases the creatine content of muscles by approximately 20%.

What are body mass changes with creatine?

Prolonged creatine supplementation has been generally associated with increases in body weight, especially in fat-free mass.

What are some adverse effects of creatine?

Gastrointestinal disturbances and strain on the kidneys.

What is caffeine efficacy?

Increases time to exhaustion.

What are some adverse effects to caffeine (also pre-workout energy drinks)?

Anxiety, Gastrointestinal disturbances, restlessness, insomnia, tremors, heart arrhythmias, increased risk for heart illness, and addiction.

What is the efficacy of pre-workout energy drinks?

It is effective for increasing resistance training volume performance.

Athletes must consume ________ g carbohydrate per kg body weight per day during the loading period to notice any benefit from carbohydrate loading.

•a. 1-2

•b. 15-20

•c. 1.8-2.0

•d. 8-10

•d. 8-10

Data suggest that high-Glycemic Index foods consumed after exercise replenish glycogen faster than low-Glycemic Index foods.

•a. True

•b. False

•a. True