1Athletes aged 12-18 years old who have been involved in organized training and sports competition
Active Adolescents
2Athletes aged 12-18 years old who have high training volumes
Elite Adolescent Athletes
3a poor ______ uptake during the adolescent growth spurt will result in less than optimal bone density, which has a lifetime of health implications
Calcium
4The adolescent growth spurt in girls begins around the age of __ or __ and reaches its peak by age __; girls typically stop growing by age __ or __.
The adolescent growth spurt in girls begins around the age of 10 or 11 and reaches its peak by age 12; girls typically stop growing by age 15 or 16.
5The adolescent growth spurt in boys begins about _ years later at age __ or __ and reaches a peak by age __; boys typically stop growing by the age of __
The adolescent growth spurt in boys begins about 2 years later at age 12 or 13 and reaches a peak by age 14; boys typically stop growing by the age of 19
6It is estimated that __ percent of the total bone mass is acquired during the adolescent years.
25%
7The period of time just before puberty when there is an increase in adrenal gland activity. What age?
Adrenarche, 7 years
8The time of the earliest gonadal changes of puberty. In girls, the ovaries grow and the production of estradiol increases; in boys, the testes grow and testosterone increases. What age?
Gonadarche, 8 years
9In girls, the time when breast development begins at the beginning of puberty. What age?
Thelarche, 11 years
10The time when pubic hair first appears. What age?
Pubarche, 12 years
11The time of the first menstrual period. What age?
Menarche, 12 years
12The time marked by the beginning of sperm development. What age?
Spermarche, 13.4 years
13For Young Athletes
Protein requirements are between _ to _ g per kg per day, and athletes should adopt eating patterns that provide a regular spread of high quality protein sources over the day.
1.3 to 1.8 grams per kg per day
14TER for Young Athletes
8 to 10 years old: increase __ to __% from Adult TER
11 to 14 years old: increase __ to __ percent from Adult TER
TER for Young Athletes
8 to 10 years old: increase 20 to 25% from Adult TER
11 to 14 years old: increase 10 to 15 percent from Adult TER
15Fat intake for young athletes?
25 to 35 percent of total calories
16Hydration for young athletes require fixed time-schedule patterns that involve stoppage of play every __ to __ minutes, depending on the ambient heat and humidity.
10 to 20 minutes
17If a young female has a delyaed menarch beyond age __, she should be assessed by a pediatrician to make certain there is no underlying medical conditions
14
18Iron:
Boys
9-13 years:
14-18 years:
Girls
9-13 years:
14-18 years:
Iron:
Boys
9-13 years: 8 mg/d
14-18 years: 11 mg/d
Girls
9-13 years: 8 mg/d
14-18 years: 15 mg/d
19On the use of sports drinks
For the ACTIVE ADOLESCENTS-
For COMPETITIVE ADOLESCENT ATHLETES-
On the use of sports drinks
For the ACTIVE ADOLESCENTS- replacement is not necessary as it may lead to excessive caloric consumption
For COMPETITIVE ADOLESCENT ATHLETES- sports drink or milk can be beneficial
20The World Masters Athletics association lists many athletes who are still competing above __ years of age in virtually every athletic discipline including steeplechase, pole vault, marathon, and the 10,000-meter run
60
21Blood flow to the skin in older, fit athletes is lower than in
younger athletes. This is independent with ________ state.
Fitness
22Bone density becomes progressively lower with age
(females experience a faster drop in bone density after menopause when they lose the bone-protective action of _______)
Estrogen
23Reduced motility; decreased absorption of dietary ____, _____, and _______; and greater requirement for ____ and _____ to counteract reduced GI motility.
Calcium, Vitamin B6, B12
Fluid and FIber
24Absorption of ___ and ____ may also be a concern.
Iron and Zinc
25Energy expenditure decreases approximately __ calories each year for men and _ calories each year for women after the age of 20.
10, 7
26Changes in immune function (good ______ status is an important component of a stable immune function)
Nutritional
27Resting metabolic rate ______ by a small percentage each decade which is linked to a reduction in (metabolically active) muscle mass. However, energy requirements for masters athletes could be ______ than their sedentary peers due to their activity.
decreases, higher
28Protein intake for master athletes
1.2 g/kg protein per day
29Research suggests that older athletes (not over the age of 70) may benefit with increased muscle mass gain and strength from the addition of ______________ to resistance training.
creatine monohydrate
30This involved athletes with an array of physical and intellectual disabilities
Paralympic Athletes
31Paralympic Games – presently with ____ athletes who compete in 20 summer sports, while ___ athletes compete in five winter sports
4200, 600
32ranges from partial vision, legally blind, to total blindless. What nutrient is needed?
Visual impairment. Vitamin A
33involves significantly retarded intellectual functioning and associated inadequacies in adaptive behavior.
Intellectual disability
34Ranges from loss of organs to restricted motion
Physically Impaired
35What are the eight different types of physical impairements?
Impaired muscle power
Impaired passive range of movement
Loss of limb or limb deficiency
Leg length difference
Short stature
Hypertonia
Ataxia
Athetosis
36Dietary intakes of Para athletes are often _________ to meet needs and lead to macronutrient and micronutrient deficiencies.
insufficient
374 key nutrients that have a great impact on athletic performance.
Carbohydrate, protein, vitamin D, and iron
38Depending of the nature of an athlete’s impairment, a Para athlete may be at greater risk for _______ nutrient status, _________ bone mineral density, _______ susceptibility to illness and injury, ________ oxygen utilization and transport, and a _______ ability to sustain high-intensity training.
Depending of the nature of an athlete’s impairment, a Para athlete may be at greater risk for suboptimal nutrient status, decreased bone mineral density, increased susceptibility to illness and injury, weakened oxygen utilization and
transport, and a reduced ability to sustain high-intensity training.
39What factor influences the energy requirements of physically impaired individuals?
The type of physical impairment.
40Why might some physically impaired individuals require excessive calories?
To compensate for exercise-associated excessive weight loss and tissue depletion.
41Which group of physically impaired individuals may have lower energy requirements?
Those restricted to wheelchairs.
42Why does an athlete with a spinal cord injury require lower energy requirements during training compared to an able-bodied athlete?
Because of smaller working muscle mass.
43How does muscle atrophy in the lower limbs affect metabolic rate and daily energy expenditure?
It leads to a lower decreased metabolic rate, which reduces daily energy expenditure.
44Why is it important to balance energy intake for physically impaired individuals?
To avoid unwanted excessive weight gain.
45What are the main components that influence energy requirements in physically impaired individuals? (3)
Resting metabolic rate, Effect of feeding/Adaptive thermogenesis, Thermic effect of food.
46By how much is the resting metabolic rate (RMR) of paraplegic and quadriplegic individuals lower?
By 9-15%.
47How should macronutrient proportions be determined for physically impaired individuals?
They should be highly individualized and strategic.
48What is a key nutritional modification for individuals with physical impairments related to mineral balance?
Balancing of mineral requirements, such as preventing hypocalcemia which may favor immobility.
49Why is protein nutrition emphasized for individuals with physical impairments?
For restitution of body tissues, infection prevention, increased muscle mass, or to maintain skin integrity.
50What specific supplementation and dietary modification is recommended for individuals with ataxia?
Multivitamin supplementation, especially Vitamin E, and a special diet with minimized gluten.
51What nutritional considerations should be made for amputees due to increased cardiac burden and risk for cardiovascular disease (CVD)?
Considerations for hyperinsulinemia, increased coagulability, and increased autonomic responses.
52What vitamins play a crucial role in the visual cycle and are recommended for visual impairment?
Vitamins C & E, and carotenoids like lutein and zeaxanthin.
53What is the benefit of lutein and zeaxanthin for individuals with visual impairments?
They delay the development and progression of cataracts.
54How does muscle atrophy in the lower limbs affect energy requirements in physically impaired individuals?
It lowers the metabolic rate, reducing daily energy expenditure.
55What special consideration should be made regarding hydration for athletes who use wheelchairs?
Athletes who use wheelchairs may have decreased water intake due to toilet-hygiene complexity.
56Why is the need for ergogenic aids higher for Paralympians compared to healthy athletes?
The duration and intensity of their exercise differ considerably from those of healthy athletes, and they are more susceptible to potential side effects caused by these aids.
57How do ergogenic aids contribute to enhancing the performance of athletes with disabilities?
They can help compensate for physical limitations and improve performance during training and competition.
58Energy utilization is ____ after exercise giving rise to energy requirements
Increased