Spn #4

Front 1

Why is nutritional consultation important?

Back 1

1. Few athletes have proper knowledge
2. Many misconceptions

Front 2

If possible what do you want to do before a consultation? What information do you want to gather?

Back 2

1. Send questionnaires and forms
2. Basic demographic, health history, medications
3. Food record, exercise log

Front 3

What is the purpose of an initial consultation?

Back 3

1. Gather info
2. Assess diet
3. Develop goals (nutrition)
4. Develop nutrition plan

Front 4

What are some things to remember for #1 Establish rapport?

Back 4

1. Verbal and Non-verbal
2. Verbal: address by name, small talk
3. Non-verbal: project positive attitude, comfortable area

Front 5

What are some things to remember for #2 Clarify Reasons?

Back 5

1. Clearly establish purpose of visit and goals.
2. What has motivated you, how do you feel about your weight, what do you want to improve, what are your goals, etc?

Front 6

What do you want to gather in accord with #3 Complete Information Gathering?

Back 6

1. Basic demographic
2. Diet and Health history
3. Clarify food records
4. Complete exercise log

Front 7

What strategies go along with the six stages of change in the transtheoretical model?

Back 7

1. Precontemplation: give info/educate
2. Contemplation: discuss pros/cons; build knowledge
3. Preparation: Develop specific plan of action (POA) set goals
4. Action: skill training, social support (self-monitor)
5. Maintenance: Problem solve; prevent relapse; social
6. Termination: commit to new habits

Front 8

What should you remember about #5 determine nutrition goals?

Back 8

1. Help athlete establish - have them write
2. Outcome-oriented (long-term)
3. Process-oriented (short-term)
4. Establish means for measuring

Front 9

What should you remember about #6 Educate related to stated goals?

Back 9

1. WHY and HOW changes in nutrition help goals
2. Give new info, correct misinfo, eating tips
3. Anticipate questions before/prepare materials (sample meals, handouts, etc)

Front 10

What should you remember about #7 Summarize?

Back 10

1. Reemphasize important points
- goals
- meal plans
- allow any questions
2. Schedule follow-up

Front 11

The more changes there are for an athlete's plan, the _______________________________ follow-up visits should be.

Back 11

1. More frequent with more changes

Front 12

Follow-up consultation is very _____________________ to the initial consult, just ______________.

Back 12

1. Similar to initial consult
2. Half the time

Front 13

When can you share information from client sessions?

Back 13

1. Must have written permission from client - only time you can share

Front 14

Walk-in visits usually involve?

Back 14

1. Brief diet history
2. Quick 24-hr diet recall
3. Q/A about specific sport nutrition topics

Front 15

How much LBM can a person expect to gain in the first year? years after? How many pounds per week?

Back 15

1. up to 20 % in first year
2. 1-3 % the next years
3. .5-1 lb per week for untrained men
4. Women can gain 50-70 % of what men can

Front 16

What are some inappropriate strategies to gain weight?

Back 16

1. Fat burning, muscle building supplements
2. Hormones: prohibited - have adverse effects
3. Dietary strategies: high fat, excessive consumption of protein not good.

Front 17

What are some healthy ways to gain weight?

Back 17

1. Muscle overload with progressive resistance training .5-1 lb per week
2. Positive Energy Balance

Front 18

What is the Dietary Goal?

Back 18

1. Provide enough calories to cover body's needs and synthesize new muscle, but not exceeding caloric requirements.
2. Highly varies
3. May need to assess body composition frequently to see how much fat putting on.

Front 19

How do you estimate how many extra calories you need?

Back 19

1. Determine the estimated intake for weight stability
2. Add 10-20 % on to that

Front 20

Of those extra calories to build muscle, what percent should be from carbs/protein/fat?

Back 20

55-60 % from carbs (need energy to put muscle in protein)
40-45 % protein
NO extra fat

Front 21

Protein requirements are higher during.....

Back 21

1. Early phases of resistance training
- most significant gains occur here
2. 1.2-1.7 g/kg/d
DO NOT EXCEED 2 g/kg/d

Front 22

What is the overall percentages for protein/carb/fat for macronutrient profile?

Back 22

Protein: 15-20 %
Carbs: 55-65 %
Fat: 20-25 % (1-2 g/kg/day)

Front 23

Timing of ingestion for protein?

Back 23

1. Soon after training and throughout day

Front 24

Timing of ingestion for fat?

Back 24

1. Minimize before/right after training
2. NONE during training

Front 25

Timing of ingestion of carbs?

Back 25

1. Prior to/during training not needed, but may help
2. 1 g/kg - 1 hr prior and 30 min into workout

Front 26

Why is chocolate/strawberry/vanilla milk better for recovery than plain milk?

Back 26

1. Flavored milks have more carbs in them

Front 27

Are protein powders good/bad/ok?

Back 27

1. Ok, optional
2. Can be added to real foods

Front 28

Essential AA's good or bad or unsure?

Back 28

1. Showing promise - may be beneficial in future - research shows that only essential truly necessary for synthesis muscle.

Front 29

What are some helpful suggestions for gaining weight?

Back 29

1. Do not skip meals - eat larger than normal meals
2. Carry snacks with you
3. Eat calorie-dense foods
4. Include protein in every meal and snack

Front 30

What is your optimal weight?

Back 30

1. Goal to find the weight best for the athlete - may not be the lowest possible weight.

Front 31

How do you determine if an athlete needs to lose weight?

Back 31

1. Assess current eating habits
2. Assess training time/intensity
3. Assess body comp
4. Look for dietary/exercise patterns
5. Give range of body fat % instead of weight

Front 32

If an athlete has these indications they may not want to lose anymore weight or change body fat %.

Back 32

1. Injury
2. Stress fractures
3. Eating disorders
4. Fatigue on performance

Front 33

What are the steps to losing weight?

Back 33

1. Lose 5-10 % over period of 3-6 months
2. Maintain that weight for 3-6 months
3. Re-evaluate

4. Calorie deficit should be 10-20 %

Front 34

Rate of weight loss should not exceed _________. Otherwise???

Back 34

2 lbs/week - otherwise muscle loss and decreased RMR

Front 35

When is the best time to lose weight?

Back 35

1. During the off-season

Front 36

How frequently should you do weighings or body comp tests?

Back 36

1. Weigh - once a week
2. Body comp - 1-3 months

Front 37

What is weight cycling and what can you do?

Back 37

1. Weight loss followed by weight REgain
2. Common in off--> on season sports
3. Adjust energy intake according to PA level

Front 38

What are some healthy weight loss strategies? Bad strategies?

Back 38

1. Good: portion control, smaller more frequent meals, limit alcohol, choose lower fat options, if possible increase activity.
2. Bad: lose weight rapidly, lose during on-season, skip meals, restrict calories below 1800, daily weigh ins

Front 39

What weight disorder is prevalent in athletes who quit professional playing and are in heavyweight classes?

Back 39

1. They become obese
2. Due to fact that they consume same amount of food, but far less exercise.

Front 40

What is the difference between eating disorder and EDNOS?

Back 40

1. Eating disorder (anorexia, bulimia, binge)
2. EDNOS - eating disorder that not meeting criteria for above, but negatively affects life.

Front 41

What makes an athlete at risk of eating disorder?

Back 41

1. Emphasis on weight for performance or appearance
2. Pressure from coaches/peers, etc
3. Pressure to attain ideal body comp
4. Drive to win at any cost
5. Chronic dieting
6. Low self-esteem
7. Family disfunction
8. Perfectionism

Front 42

Why is it hard to diagnose eating disorders?

Back 42

1. They are the "hidden" disease

Front 43

What is the hallmark of an eating disorder?

Back 43

1. Distorted body image

Front 44

What are the criteria for anorexia nervosa?

Back 44

1. Intense fear of body fat/weight gain
2. Wt <85 % of expected for age
3. BMI <17.5
4. Refusal to maintain normal weight
5. Loss menstruation

Front 45

What is the treatment for anorexia nervosa?

Back 45

1. 3 phase program
- restore weight
- treatment of psych problems
- achieve long-term remission/full recovery

Front 46

What are the criteria for bulimia nervosa?

Back 46

1. Recurrent binge episodes
2. Inability to stop despite being VERY full
3. End up vomiting/laxative abuse/overexercise/fasting
4. Distorted body image/low self-esteem

Front 47

What is the treatment for bulimia nervosa?

Back 47

1. Eliminate binging/purging - establish regular eating plan.
2. Psych intervention
- improve attitudes, resolve other mood disorders
3. Encourage NORMAL exercise patterns.

Front 48

What is the female triad consist of?

Back 48

1. Disordered Eating
2. Amenorrhea/Menstrual irregularities
3. Osteoporosis/penia

Front 49

What is the difference between anorexia NERVOSA and anorexia ATHLETICA?

Back 49

1. Athletica - driven by desire to improve performance NOT body image based.

Front 50

What is muscle dysmorphia?

Back 50

1. Obsession to build muscle mass
2. Common among men
3. Excessive exercise
4. Obsessed with food.
5. Steroid Use Common

Front 51

What is the difference between endurance and ultra-endurance athletes?

Back 51

1. Endurance - 30 min to 4 hours
2. Ultra-Endurance - 4+ hours (ironman, triathletes)

Front 52

What energy systems are utilized during endurance activities?

Back 52

1. All are working to same extent
2. Aerobic system - primarily worked
3. Anaerobic glycolysis: beginning/end - initial push and final push.

Front 53

What are the main nutritional concerns and challenges of endurance athletes?

Back 53

1. Match energy expenditure and energy consumption
2. Adequate Hydration

Front 54

What are typical caloric values for endurance and ultra endurance athletes?

Back 54

Endurance: 3000-6000 calories
Ultra-Endurance: 6000-8000 calories

Front 55

What are grams per kg and % of calories for endurance athletes for carbs, fat, protein?

Back 55

1. Carbs: 5-12, 55-75 %
2. Protein: 1.1-2.0, 15 %
3. Fat: 1-2, 20-35 %

Front 56

What is most important goal during exercise?
A. Energy intake matches energy expenditure
B. Get enough carbs
C. Get enough fluids
D. Get enough sodium

Back 56

B. Get enough carbs
C. Get enough fluids
D. Get enough sodium

Front 57

What nutritional strategies optimize performance for endurance/ultra-endurance?

Back 57

1. Carb loading
2. Sport drinks
3. Sweat trials to determine fluid needs
4. Timing of nutrients/meals

Front 58

What nutritional strategies optimize recovery for endurance/ultra-endurance?

Back 58

1. Carbs/protein soon after
2. Rehydrate 2-3 cups per pound lost

Front 59

What are micronutrients of concern for endurance athletes?

Back 59

1. Vitamin B
2. Antioxidants
3. Iron
4. Electrolytes

Front 60

What factors should be considered in meal planning for endurance events?

Back 60

1. Length of competition
2. Feasibility of eating
3. Refrigeration/heating
4. Space and transport
5. REMEMBER TO TRY OUT NUTRITION PLAN BEFORE!!!!

Front 61

What are unique characteristics of team sports?

Back 61

1. Intense activity bouts interspersed with low levels of activity.

Front 62

What are the main nutritional concerns for team sports?

Back 62

1. Large variation in energy requirements
- physical demands of sport
- position
- body size
- training schedule

Front 63

What are typical calorie levels for team sport athletes? (3 of them)

Back 63

2500
4000
6000

Front 64

What are some factors to keep in mind for team sport athletes and calorie/nutrient intake?

Back 64

1. Age
2. Weight goal
3. Activity factor (how much/often/intensity of exercise)
4. Individual body weight
5. Position

Front 65

What is the difference between strength and power?

Back 65

1. Strength: ability of muscle to produce force (olympic lifter)
2. Power: force at high speeds (shot put, javelin)

Front 66

Which energy systems dominate performance for 400-meter sprint and javelin throw?

Back 66

400 meter: Anaerobic glycolysis
Javelin: Phosphagen

Front 67

What energy system dominates rest periods?

Back 67

1. Aerobic - oxidative

Front 68

Rank macronutrient in order of importance for strength/power?

Back 68

1. Carbs MOST IMPORTANT
2. Protein next

Front 69

Main nutritional concerns of strength and power athletes?

Back 69

1. Meet energy needs based on:
- size
- sport
- training level
- Weight goals

Front 70

Macronutrient requirements for strength/power? (carb/protein/fat)

Back 70

1. Carbs: 5-10 grams, 55-65 %
2. Protein: 1.2 - 2.0 g, 12-20 %
3. Fat: 1-2 g, 15-35 %

Front 71

What nutritional strategies improve performance for strength/power athletes?

Back 71

1. Varies by sport
2. Carb meal 2-4 hrs before event
3. Planning for multi-stage event

Front 72

What nutritional strategies improve recovery for strength/power athletes?

Back 72

1. 3:1 carbs/protein ratio

Front 73

Do you need incomplete protein as strength/power athlete?

Back 73

1. Need both complete and incomplete -- lower in saturated fat for incomplete
2. Can provide essential amino acids and get other nutrients.

Front 74

What is recommended for weight gain? (strength athletes)

Back 74

1. 10-20 % of total calories (300-500 calories)
2. Extra calories should be from CARBS AND PROTEIN (do not exceed 2 g protein)

Front 75

What are main nutritional goals for strength/power on day of competition?

Back 75

1. Keep blood glucose levels high/adequate
2. But minimize risk of GI distress
3. Adequate carbs