Walter Adamson @bodyagebuster Blog

Questions from an examination - sports, exercise nutrition

6/11/2018

Just as Mussorgsky wrote his "Pictures from an Exhibition" suite after attending an art exhibition, I've created a more prosaic piece of content below which are examples of the questions I experienced from my final examination for a Professional Diploma in Sports and Exercise Nutrition. You'll see from the questions how this knowledge fits into my ambition to help people lower their body age and live longer actively and independently.

Explain which is a better choice for a post-work recovery (a) chocolate milk, or (b) eggs, nuts and wholegrain rice.
Paul is a 24 year old, 84 kg strength athlete who trains 2 hours a day 6 days a week at moderate to high intensity. He has a PAL of 2.1. Calculate Paul's fat requirements in grams from recommended calories from fat %.
Choose the correct answer and explain - what is the role of cortisol? (a) It is involved in carbohydrate break down (b) Helps activate proteolisis (3) It activates lypolysis.
Jane is a recreational runner, she wants to improve her training and performance. She is 64kg, 38 years old and works out 4 times per week (resistance training and cardio twice per week, Pilates once per week and a 5 km run once per week). She works as an accountant so is not active during her working day.Calculate Jane's calorie intake if her PAL factor is 1.5.
The more oxygen we can use the less ATP we can generate. True or False, explain.
Glycolysis can be part of both the anaerobic and aerobic energy systems. True or False, explain.
Fat is the most efficient fuel for working muscles. True or False, explain.
Choose and explain the correct reason athletes on a plant based diet should combine proteins? (a) To consume all essential amino acids needed for optimal health, (b) they don't, all plant based foods have the same level of essential amino acids as meat products, or (c) for a tastier, more varied diet.
Explain briefly the three disorders which are known as the "Female Athlete Triad".
Explain which of the following energy systems are used during endurance activity (a) Aerobic (b) ATP-PC, Aerobic and Anaerobic (c) Anaerobic (d) ATP-PC and Anaerobic.
Which of soy proteins and lentils has the higher Protein Digestibility Corrected Amino Acid score (PDCAA)?
Diabetic Athletes must take which of, or all, the following into consideration? Explain. (a) Balanced intake of CHO with daily doses of insulin (b) Fasting BG of 70-100ml/dl daily, (c) Correctly timing food intake and insulin administration relative to exercise.
The specified nutritional recommendations for ageing athletes are based on which (or all) of the following factors? Explain. (a) The physiological changes associated with ageing and their impact on nutrient requirements, (b) Additional nutrient changes associated with ageing and their impact on nutrient requirements, (c) Additional nutrient requirements imposed by physical activity.
True or False - explain. Male athletes are at a higher risk for developing eating disorders, compared to female athletes?
Explain which of the following is incorrect? (a) Ketogenic amino acids can produce ketones when energy sources are low, (b) Glucogenic amino acids can be degraded to pyruvate in the Krebs cycle (c) Glucogenic amino acids can produce glucose in particular circumstances (d) Ketogenic amino acids can never produce ketones.

For those who are curious, the correct selections are: 1 - (a), 2 - 91.6-160.4g / day, 3 - (c), 4 - 2079kcal / day, 5 - False, 6 - True, 7 - False, 8 - (a), 9 - Energy availability, Menstrual function, Bone strength, 10 - (b), 11 - Soy, 12 - All factors, 13 - All factors, 14 - False, 15 (d).

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Over 50? Strength Training Is An Essential Fitness Strategy

5/11/2018

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From what I see around me, it seems that the older we get the more we become afraid of strength training - older people start to believe that it will do them more harm than good.

That's not the case, and you can do a lot with just bodyweight exercises to get started. Although you cannot reach the ultimate strength outcomes without heavy weights e.g. deadlifts and cleans - you can still achieve enormous benefits by just doing bodyweight exercises. And of course you can do those yourself at home.

Still, access to good equipment at a gym and a trainer, at least initially, is an advantage. Some basic knowledge also helps, and my four principles below will give you a great head start.

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Questions from an examination - sports, exercise nutrition

Over 50? Strength Training Is An Essential Fitness Strategy

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