IB Sport nutrition test

Be able to identify  the 4 types of macronutrients and 3 types of micronutrients

Macro - carbs, proteins, lipids (fats), water

Micro - minerals, vitamins, fiber

Know the base structures (building blocks) of each of the macronutrients as well as the functions of each macronutrients

Carbohydrates- saccharides - main source of energy

Proteins - amino acids - growth & repair of cells

Lipids/fats - 1 glycerol molecule & 3 fatty acids - energy storage

Water - 2 hydrogen molecules & 1 oxygen molecule - hydration

Be able to explain the difference between essential and non-essential amino acids

Essential amino acids are not produced in the body therefore must be a part of our diet

Non essential amino acids are produced by our body

Be able to identify the recommended dietary distribution for a balanced diet

-50-60% carbohydrates

-12-15% protein,

-less than 30% lipids(fat)

Be able to explain the glycemic index (GI)

The glycemic index compares how food containing carbohydrates raise blood glucose levels

What does  RED-S stand for and explain why it is important

Relative Energy Deficiency in Sports - A relative energy deficiency in sport that can lead to impaired physiological function in multiple organs. Both health and performance consequences can be severe

Be able to explain the difference in nutritional needs between endurance athletes and non-athletes

An endurance athlete may regularly expend twice as much energy as a sedentary person

What are some of the factors that influence dietary guidelines?

Age, Gender, body composition, activity level

External Environment - Religion, Culture, Politics, Economics, Education, Health Services, Social Status, Food Security/Insecurity, and Agriculture

Internal Environment - DNA/RNA, Cells, Organs, Central Nervous System, Metabolism, Blood Circulation

Be able to explain the 6 training principles

Specificity - adaptations need to be specific to the training needs

Progressive Overload - gradual increase in stress to the body during training to  improve

Recovery - rest and recovery are essential to training so the body can rebuild and prep for the next training session

Variety - Need to change things up to prevent bored and overuse of certain muscle groups

Reversibility - “use it or lose it” - you can lose your gains if you stop training

Periodization - different stages of training

Be able to explain the difference between overreaching, overtraining and undertraining along with examples of each

Undertraining - Not providing the body with enough stimulation for performance to improve by training too infrequently or at too low an intensity.

Overtraining - Training too often or at too high an intensity over a prolonged period of time.

Overreaching - Pushing the body beyond its limits for a short period of time to stimulate a training response.

Know the phases of periodization and what they are

Macrocycle - refers to an entire year or season of training and competition, and it’s made up of eight to twelve mesocycles consisting of four- to six-week blocks. 

Mesocycle - refers to  a three- to five-week period of progressive loading, followed by a week of lighter, active-recovery workouts. Each mesocycle will typically be focused on a specific fitness goal, like endurance, neuromuscular power, sprinting, etc. 

Microcycle - A given week of training makes up a microcycle, and it will usually include three to five key workouts, a couple of lighter active-recovery style workouts, and/or a day off

Be able to explain what complete, partially complete and incomplete protein sources.

Complete protein source - it has all the essential amino acids

Partially complete protein source - it has some of the essential amino acids

Incomplete protein source - it has none of the essential amino acids

Be able to describe training modifications that may be necessary during the different phases of the menstrual cycle

Phase	Days (approx.)	Hormone Profile	Energy Levels	Training Adjustments
Menstrual	1-5	Low Estrogen & Progesterone	Low (fatigue/cramps)	Focus on gentle movement and recovery.
Follicular	6-14	Rising Estrogen	High	Increase intensity, duration, and frequency; focus on strength/HIIT.
Ovulation	13-16	Peak Estrogen	Peak	Optimal time for strength and power personal bests.
Luteal	17-28	High Progesterone & Estrogen	Decreasing (PMS symptoms)	Reduce intensity and volume; prioritize recovery, hydration, and steady-state cardio.

Explain what role age, genetics, training status and individual variation play in why some people are more likely to be high responders versus others that tend to be non-responders when it comes to standardized training programs

Genetics can affect this because of height, muscle fiber type (slow vs. fast twitch), anaerobic threshold, lung capacity and flexibility.  Age can affect actual capabilities of performing certain tasks.  Training status and individual variation such as nutrition, sleep and motivation can be a factor.  As well as training aids and climate conditions one is working in. People can be a high responder for some things and non-responder for others.