1.

components of female athlete triad - disordered eating, amenorrhea, and

osteoporosis.
2. describe anorexia nervosa in athletes? - eating disorder characterized by an
obsession with exercise to lose weight or prevent oneself from gaining weight.
3. major cause of female athlete triad? - energy imbalance. 
4. describe purging episode in bulimia nervosa? - uncontrolled episodes of
overeating (called bingeing). This is followed by purging by self-induced
vomiting, misuse of laxatives, and other methods.
5. describe ethyl alcohol? - a clear, colourless liquid with a characteristic
pleasant odour and burning taste. It is highly flammable.
6. athletes and use melatonin supplement - to improve sleep quality or alleviate
symptoms of jet lag after trans meridian travel.
7. supplement to increase muscle synthesis in athletes. - Whey Protein Powder,
Creatine Monohydrate, Beta-Hydroxy-Beta-Methylbutyrate (HMB), Essential
Amino Acids (EAAs), Beta-Alanine
8. antioxidant supplements - vitamin C, vitamin E, beta-carotene/ Glutathione
9. supplement used for joint recovery - Glucosamine, chondroitin, omega-3, and
green tea 
10. L-carnitine and fat burning property - carnitine transports fatty acids into the
mitochondria and acts as a cofactor for fatty acid oxidation/ promote weight
loss, often in conjunction with a low-calorie diet, exercise, or prescription
weight-loss drugs/ burned for energy,
11. similarity between caffeine and DHEA - increase alertness and reduce fatigue/
reduce perceived exertion, and enhance muscular strength and power.
12. supplements isolated from milk - Whey Protein/ Casein Protein/ Calcium/
Lactoferrin/ Colostrum
13. % acceptable high protein diet for athlete - 15% to 30% of total daily calorie
intake.
14. fat intake limit - 20-30% kcal/ 25-35%/ saturated fat less than 7% of total daily
calories
15. CHO intake in high protein diet - 40% to 60%
16. hypercaloric diet - promote weight gain/ muscle growth or athletic
performance. / carbohydrates, proteins, and fats
17. nutrient timing - 15–60 minutes after exercise.
18. loading phase of carbohydrate loading -  increasing carbohydrate intake
around 1-4 days before an endurance event.? / Depletion Phase, reduce
muscle glycogen stores and increase the capacity for glycogen
supercompensation during the subsequent loading phase.
19. carbohydrates before match according to body weight - (6-8 g/kg) 
20. food high in monounsaturated fat - Olive, peanut, and canola oils, seeds,
avocado
21. intake limit for polyunsaturated fatty acid - Up to 10% calories/ <16 grams
22. function of omega-3 and omega-6 fatty acids - Omega-3 fatty acids help
reduce inflammation, and some omega-6 fatty acids tend to promote
inflammation
23. fat intake according to calorie requirement - 25-35 percent of calories/ 80
grams of fat or less a day if you eat 2,000 calories a day
24. recommend DRI for protein - 0.8 grams of protein per kilogram of body weight
25. strength training protein intake - 1.2-1.7 grams of protein per kilogram of
body weight per day
26. protein intake for middle-distance runner - 0.5 to 0.9 grams protein per pound
of body weight
27. complementary protein food - Grains and legumes
28. isoleucine and tryptophan is important - essential amino acids/ vital for
functions throughout your body, including protein synthesis, tissue repair, and
nutrient absorption.
29. immunoglobulin function - protecting against bacteria, viruses, and fungi
30. Vitamin B and energy metabolism - thiamine (vitamin B1), riboflavin (vitamin
B2), and niacin (vitamin B3) 
31. Vitamin for protein transcription vitamin D
32. Vitamin that is well known as potent antioxidant – vitamin E
33. Abnormal collagen formation and vitamin – vitamin BACE
34. Mineral for liver detoxification - vitamins A, C, E, K, B1, and B6
35. Oxidative phosphorylation and zinc - affect energy production and
mitochondrial function.
36. Marathon runner and fluid requirement during event - 5 to 12 ounces of fluids
every 15 to 20 minutes 
37. Dehydration at 2% and 4%, and its physiological responses - blood volume
decreases, causing a compensatory increase in HR, followed by a decrease in
stroke volume due to the increased heart rate and decreased filling time for
the heart.
38. Component of isotonic drink - sugar or glucose, sodium chloride, potassium
and other minerals/ water, carbs, electrolytes, sodium, potassium, other
minerals and vitamins
39. Does glycemic index indicate the amount of energy in food? – NO, High GI
foods can produce a quicker and sharper rise in blood sugar levels, which can
give a short burst of energy, followed by a slump. 
40. pre-exercise meal should contain _ g/kg body weight of carbohydrate? – 1-4
g/kg
41. Calculation of sweat rate and lose of body fluid in exercise. - (sweating rate =
pre-exercise body weight - post-exercise body weight + fluid intake - urine
volume/exercise time in hours) 
42. Type and example of slow starch - Slow starch, also known as resistant starch/
exp: Legumes, Unripe Bananas, Whole Grains, Potatoes, Oats
43. Does minerals can be synthesized naturally in the body? – no,
44. Indicators of risk of dehydration. - Feeling very thirsty. Dry mouth. Urinating
and sweating less than usual. Dark-colored urine
45. Negative nitrogen balance indication. - more nitrogen is lost than given
46. Deficiency of vitamin B -  beriberi, pellagra or anaemia/ B1 (Thiamine), B2
(Riboflavin), B3 (Niacin), B6 (Pyridoxine), B9 (Folate), B12 (Cobalamin)
47. Potassium and chromium function -  stimulates fatty acid and cholesterol
synthesis./ bond is ionic/  maintain fluid balance and regulate the movement
of nutrients and waste products in and out of cells
48. Magnesium and athlete - metabolic functions,
49. A vegetarian athlete vitamin concern-  zinc, vitamin B12 (cyanocobalamin),
vitamin D (cholecalciferol) and calcium
50. Vitamin and red blood cells formation - vitamins B-2, B-12, and B-3, exp: eggs,
whole grains, and bananas. Folate also helps
51. An endurance athlete water intake recommendation - between 30 and 60 g/h
and drink between 600 and 1200 mL/h of a solution containing carbohydrate
and Na(+) (0.5 to 0.7 g/L of fluid)
52. Athlete energy intake and hydration recommendation - up to 90 grams of
carbohydrate per hour, Drink 17-20 ounces of water two to three hours
before the start of exercise. Drink 8 ounces of fluid 20 to 30 minutes prior to
exercise or during warm-up. Drink 7-10 ounces of fluid every 10 to 20 minutes
during exercise
53. Amino acid that involves in energy metabolism. - glutamate, aspartate,
alanine, and glutamine
54. Blood clotting and vitamin - Vitamin K
55. List branched-chain amino acids - leucine, valine and isoleucine
56. Endurance runner energy requirement from carbohydrate based on body
weight - 3-5g/kg/d during low-intensity up to 8-12g/ kg/d in high-intensity,
57. Footballer energy requirement from carbohydrate based on body weight - 3
to 8 g/kg body weight per day/ 5-10 grams
58. Footballer energy requirement from fat based on body weight -  0.45 grams/
20-35% of total caloric intake
59. New weightlifter protein requirement - 1.2-1.7 grams of protein per kilogram
of body weight per day
60. Swimmer protein requirement based on body weight - 2 g/kg/day
61. Pre-workout meal recommendation for athlete - whole-grain cereals (with
low-fat or skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole
grain pasta, brown rice, fruits and vegetables
62. Protein and anabolic state - promote growth, repair, and the building of new
tissues.
63. Low-calorie diet total calorie intake recommendation - 2,000 calories a day for
women and 2,500 for men.
64. Creatine loading - irst 5-7 days of supplementing where a higher amount of
creatine (typically 20 grams)
65. Supplementation of vitamin E and its ergogenic evidence - antioxidant and
may help to prevent some of the oxidative damage that may occur from
exercise
66. Factor influencing basal metabolic rate - age, gender, muscle-to-fat ratio,
amount of physical activity and hormone function
67. Caffeine physiological effect - increases activity in your brain and nervous
system
68. A post-exercise meal recommendation - one-third fruits and vegetables, one-
third protein, one-third complex carbohydrates (such as whole wheat bread,
brown rice or quinoa) and a little fat for good measure
69. A runner fluid intake timing - 500ml in the first 30 minutes after your run and
keep gulping every five to 10 minutes until you have reached your target
70. Exercise recommendation during carbohydrate loading regime - moderate
intensity lasting 90 minutes or more