Exam Questions - Nutrition and Sports

The small intestine makes up the majority of the length of the gastrointestinal tract. True False **Question 2** **2 / 2 pts** The citric acid cycle and the electron transport chain are metabolic pathways that are common to the aerobic breakdown of all three energy nutrients. True False **Qu...

The small intestine makes up the majority of the length of the gastrointestinal tract. True False **Question 2** **2 / 2 pts** The citric acid cycle and the electron transport chain are metabolic pathways that are common to the aerobic breakdown of all three energy nutrients. True False **Question 3** **2 / 2 pts** ATP is stored in very large quantities in the cells True False **Question 4** **2 / 2 pts** Which of the following are fat-soluble vitamins? Vitamins A, D, E, and C Vitamins A, D, K, and selenium Vitamins D, E, K, and choline Vitamins A, D, E, and K **Incorrect** **Question 5** **0 / 2 pts** The ingredients within a food/beverage must be listed on the food label in ascending order of predominance, as determined by weight. True False **Question 6** **2 / 2 pts** If you are not a licensed or registered dietitian/nutritionist, you cannot provide nutrition education to athletes True False **Question 7** **2 / 2 pts** Which of the following is the monosaccharide that is most important to the human body? Amylase Bile Glucose Glycogen **Incorrect** **Question 8** **0 / 2 pts** According to the article, "International Society of Sports Nutrition position stand: meal frequency", what is the impact of increasing meal frequency on body composition in sedentary people? Increasing meal frequency appears to unfavorably change body composition in sedentary populations. Increasing meal frequency appears to favorably change body composition in sedentary populations. Increasing meal frequency does not appear to favorably change body composition in sedentary populations. **Question 9** **2 / 2 pts** The classic 6-day carbohydrate-loading method suggested a carbohydrate intake of: 25% of total calories for days 1--3; 80% of total calories for days 4--6. 30% of total calories for days 1--3; 70% of total calories for days 4--6. 15% of total calories for days 1--3; 70% of total calories for days 4--6. 10% of total calories for days 1--3; 60% of total calories for days 4--6. **Question 10** **2 / 2 pts** High-fat, low-carbohydrate diets will delay the onset of fatigue in endurance athletes. True False **Incorrect** **Question 11** **0 / 2 pts** The current recommended daily fiber intake for males ages 19 - 50 is which of the following? 25 grams/day 38 grams/day 21 grams/day 30 grams/day **Question 12** **2 / 2 pts** Carbohydrate intake recommendations can range from 3 to 12 grams per kilogram of body weight. True False **Question 13** **2 / 2 pts** What is the name of the process by which plants form carbohydrates? Lipolysis Photosynthesis Gluconeogenesis Glycolysis **Question 14** **2 / 2 pts** Eating fruits and vegetables that are low in fat and high in dietary fiber, vitamin A, or vitamin C may help prevent some cancers. True False **Question 15** **2 / 2 pts** Carbohydrate loading is a dietary practice that should be started 12 hours prior to competition. True False **Question 16** **2 / 2 pts** Because of its sweetness and rapid absorption by the gastrointestinal tract, fructose is the best type of carbohydrate to consume during prolonged exercise. True False **Incorrect** **Question 17** **0 / 2 pts** Which of the following is *true* about carbohydrates? They are the main source of fuel for the body. They are composed of carbon, hydrogen, oxygen, and nitrogen. They provide 9 calories per gram. They are found mainly in meat and dairy products. **Incorrect** **Question 18** **0 / 2 pts** Which of the following fat substitutes is calorie-free due to its inability to be hydrolyzed and absorbed in the small intestine Simplesse - protein based fat substitute Oatrim - flour-like carbohydrate based Olestra - unique combination of sucrose and fatty acids **Incorrect** **Question 19** **0 / 2 pts** Medium-chain triglycerides (MCTs) may enhance endurance performance because they: do not cause gastrointestinal distress. increase the utilization of protein for energy. can be absorbed rapidly. are oxidized at a lower rate than long-chain triglycerides (LCTs). **Question 20** **2 / 2 pts** When should athletes consume a high-fat diet (approximately 60% to 70% of total calories)? During the 2 weeks leading up to an important training session/competition Athletes should avoid consuming high-fat diets. During a single meal immediately prior to training/competition During the 2 months leading up to an important training session/competition **Incorrect** **Question 21** **0 / 2 pts** Soy, rice, and dairy-alternative products are excellent substitutes for low-fat or full-fat dairy products because dairy-alternative products: are high in cholesterol. contain mainly unsaturated fats. are essentially fat free. contain more potassium than dairy products. **Incorrect** **Question 22** **0 / 2 pts** A long-term high-fat diet can: decrease glycogen stores. increase the risk for anemia. increase an athlete's time to exhaustion. increase the athlete's reliance on the anaerobic system for energy production. **Question 23** **2 / 2 pts** Which of the following is *not* a function of fats? They add flavor and texture to foods. They serve as the primary source of energy during moderate- to high-intensity exercise. They provide 9 calories per gram, helping athletes meet their daily energy needs. They provide essential fatty acids for normal physiological functioning. **Question 24** **2 / 2 pts** Which of the following foods naturally contains cholesterol? Unsalted butter Corn oil Cashew nuts All of these are correct. **Question 25** **2 / 2 pts** Which of the following is NOT one of the main benefits of Omega 3 fatty acids? Dilation of blood vessels Reduce blood clotting Reduction of inflammation Vasoconstriction This is one of the main effects of Omega 6 fatty acids **Question 26** **2 / 2 pts** Which component of the chemical structure of an amino acid is responsible for giving a protein it\'s unique structure and function when all of the amino acids in the protein are linked together? amino group central carbon atom side chain carboxylic acid group **Question 27** **2 / 2 pts** Consider the following sample cronometer output: Cronometer - energy and macros example.PNG What percentage of the total calories consumed came from Protein? 21% 48% 40% **Question 28** **2 / 2 pts** Dipeptides are proteins composed of 3 to 10 amino acids. True False **Question 29** **2 / 2 pts** A "positive nitrogen balance" indicates that dietary protein intake is greater than protein loss. True False **Question 30** **2 / 2 pts** An "incomplete protein" is a protein that contains amino acids that cannot be used by the body. True False **Question 31** **2 / 2 pts** What is the AMDR for protein? 10--35% 10--25% 20--40% 15--20% **Question 32** **2 / 2 pts** When consumed together, grains and legumes are good complementing protein sources. True False **Incorrect** **Question 33** **0 / 2 pts** Which of the following is considered a complete, high-quality protein source? Peanut butter Whole wheat pasta Sunflower seeds Turkey breast **Incorrect** **Question 34** **0 / 2 pts** The amino acid tyrosine can be created in the body so long as adequate phenylalanine is consumed in the diet. Therefore, tyrosine is known as which of the following? conditionally essential amino acid essential amino acid nonessential amino acid **Question 35** **2 / 2 pts** Lycopene bioavailability is greater from processed tomatoes than from fresh tomatoes. True False **Incorrect** **Question 36** **0 / 2 pts** Current research supports the use of antioxidant supplementation to prevent oxidative damage in athletes. True False **Question 37** **2 / 2 pts** Nicotinamide adenine dinucleotide and nicotinamide adenine dinucleotide phosphate are coenzymes that are involved in which of the following processes? Amino acid transamination ATP production Neurotransmitter formation DNA synthesis **Incorrect** **Question 38** **0 / 2 pts** Which of the following vitamins does *not* have antioxidant properties? Vitamin D Vitamin A Vitamin E Vitamin C **Incorrect** **Question 39** **0 / 2 pts** Which of the following vitamins can be made by the human body? Vitamin D Vitamin C Vitamin B6 All of these are correct. **Question 40** **2 / 2 pts** Toxic buildup of fat-soluble vitamins rarely occurs from the consumption of whole foods. True False **Question 41** **2 / 2 pts** Some vitamins can be synthesized within the body. True False **Question 42** **2 / 2 pts** Which of the following may result from a deficiency of vitamin B12? Sports anemia Microcyctic anemia Iron-deficiency anemia Pernicious anemia **Question 43** **2 / 2 pts** The body can be adequately cooled by sweat even if the sweat is not exposed to air and is prevented from evaporating. True False **Question 44** **2 / 2 pts** With all environmental conditions being the same, poor water balance can lead to increases in body temperature compared to the hydrated state when performing the same activity. True False **Incorrect** **Question 45** **0 / 2 pts** Which of the following is *true* regarding postexercise hydration? Athletes should drink as much as possible, as quickly as possible, after exercise. Athletes should consume 1/2 cup of fluid for every pound that is lost during exercise. Athletes should consume 2 cups of fluid for every pound that is lost during exercise. Athletes should consume 1 cup of fluid for every pound that is lost during exercise. **Question 46** **2 / 2 pts** High-protein diets have the potential to increase water losses as the body flushes out which of the following? Urea Amino acids Lactic acid Vitamins **Incorrect** **Question 47** **0 / 2 pts** \"Water intoxication\" is more commonly referred to as which of the following? hyperhydration hyponatremia hypohydration **Question 48** **2 / 2 pts** The use of electrolyte sports drinks by non-endurance athletes is more important than use by endurance athletes because diet alone does not provide enough sodium to cover losses in training. True False **Incorrect** **Question 49** **0 / 2 pts** The food journal of a 21 year old female soccer athlete that you work with indicates she consumed 2.2L of water between foods and fluids yesterday. Which of the following statements is true regarding this athlete? She met the AI for fluid yesterday She exceeded the TUL for fluid yesterday She did not meet the AI for fluid yesterday **Incorrect** **Question 50** **0 / 2 pts** Extracellular water: is within cells includes the plasma of blood and surrounds cells surrounds cells includes the plasma of blood Which DRI indicates the intake level needed to meet the nutrient requirement of most people within a healthy population? **You Answered** AI EAR **Correct Answer** RDA UL **Question 2** **0 / 1 pts** Match the exercise prescription in the left column with the energy system that will supply the MOST amount of ATP while completing the working portion of the prescription (i.e. the portion involving active muscle contractions, not any rest intervals that may be included in the prescription). All intensity prescriptions are considered at a maximal speed that can be sustained for the duration of the set. **You Answered** **5 sets of 10sec maximal running sprints with 2min rest between sets** glycolysis phosphagen system (ATP-PC) **You Answered** **5 sets of 2min maximal running with 4min rest between sets** oxidative phosphorylation glycolysis **You Answered** **1 set of 30min maximal running** phosphagen system (ATP-PC) oxidative phosphorylation **Question 3** **0 / 1 pts** Which monosaccharide is absorbed at the slowest rate due to its use of facilitated diffusion? **You Answered** galactose glucose **Correct Answer** fructose **Question 4** **1 / 1 pts** Which of the following Dietary Reference Intake categories provides the greatest specificity of recommended nutrient intake across the greatest number of life categories (i.e. age, gender, pregnancy)? **Correct!** Recommended Dietary Allowance Estimated Average Requirement Adequate Intake **Question 5** **1 / 1 pts** Which of the following is the legislative act that helps regulate the labeling of all foods? **Correct!** NLEA DSHEA FTC FDA **Question 6** **1 / 1 pts** The Dietary Guidelines for Americans are: **Correct!** a set of general nutrition recommendations. not concerned with physical activity revised yearly published by the Centers for Disease Control and Prevention **Question 7** **1 / 1 pts** Which macronutrient is able to be absorbed into the body via passive diffusion? **Correct!** fats protein carbohydrates **Question 8** **1 / 1 pts** Although digestion begins in the mouth, where does the majority of digestion occur? The rectum The esophagus The large intestine **Correct!** The stomach and small intestine **Question 9** **0 / 1 pts** How many carbohydrates should be consumed during exercise? **You Answered** 10--20 grams per hour 30--60 grams per kilogram of body weight **Correct Answer** 30--60 grams per hour 10--20 grams per kilogram of body weight **Question 10** **0 / 1 pts** All non-nutritive sweeteners contain zero calories and all are sweeter tasting than sucrose. **You Answered** True **Correct Answer** False **Question 11** **1 / 1 pts** The amount of carbohydrate consumed on a daily basis can be calculated based on which of the following? **Correct!** A person's body weight A person's percentage of body fat A person's percentage of body fat and their body weight The intensity of each daily workout **Question 12** **0 / 1 pts** Which of the following is *not* true regarding carbohydrate intake during exercise? **Correct Answer** Consuming carbohydrates from solid foods during exercise is not effective or recommended. Carbohydrate intake should begin soon after the onset of exercise and continue throughout. **You Answered** Glucose, sucrose, and glucose polymers are all appropriate for consumption during exercise. It is recommended that athletes consume 30--60 grams of carbohydrate per hour. **Question 13** **1 / 1 pts** During competition lasting longer than 60 minutes, which of the following would be an appropriate recommendation regarding carbohydrates? **Correct!** Consume carbohydrates at a rate of about 30--60 grams per hour. Consume carbohydrates only in the form of sports beverages. Consume carbohydrates in the form of fruit. Consume fewer carbohydrates and more fats as the race progresses. **Question 14** **1 / 1 pts** The Acceptable Daily Intake of an artificial sweetener should never be exceeded because adverse effects will occur. True **Correct!** False **Question 15** **1 / 1 pts** Which of the following meals would be the best suggestion to consume 1 to 4 hours before exercise? **Correct!** Turkey sandwich and an apple Bagel with orange juice Mac-n-cheese and a salad Chicken breast and broccoli **Question 16** **1 / 1 pts** Which of the following beverages would be ideal to consume during endurance exercise? Beverages that contain high amounts of fat Beverages that are sweetened with artificial sweeteners Low-carbohydrate beverages **Correct!** High-carbohydrate beverages **Question 17** **0 / 1 pts** An athlete is prescribed 3500 kcals for the day and wants to keep their fat intake at 25% of their total calories. Which of the following meals contains the correct best fat intake to stay within their desired goal, while maintaining RDA for fat intake? **Correct Answer** 38g polyunsaturated fats; 57g monounsaturated fats; 3g saturated fats 29g polyunsaturated fats; 48g monounsaturated fats; 20g saturated fats **You Answered** 38g polyunsaturated fats; 81g monounsaturated fats; 3g saturated fats While all subgroups fall into the RDA ranges, the total calories from fat is higher than the desired percentage - **Question 18** **1 / 1 pts** Which of the following converts fats into energy? The anaerobic system **Correct!** The aerobic system The phosphagen system Transamination **Question 19** **1 / 1 pts** Match the unsaturated fatty acid in the left column with its description in the right column **Correct!** **Omega-3** Linolenic acid; essential; anti-inflammatory **Correct!** **Omega-6** Linoleic acid; essential; pro-inflammatory **Correct!** **Omega-9** Oleic acid; non-essential; anti-inflammatory **Question 20** **0 / 1 pts** When consumed in adequate amounts, plant stanols and sterols have been shown to: **Correct Answer** lower LDL levels in the blood. **You Answered** lower HDL levels in the blood. raise LDL levels in the blood. raise HDL levels in the blood. **Question 21** **1 / 1 pts** The image below is of oleic acid. How would you classify oleic acid?  omega-6 fatty acid **Correct!** omega-9 fatty acid omega-3 fatty acid **Question 22** **0 / 1 pts** Which of the following adaptations to endurance training does *not* improve an athlete's ability to utilize fats for energy? Increased muscle blood flow **You Answered** Increased quantities of enzymes involved in fat metabolism Larger and more numerous mitochondria **Correct Answer** Improved transport of fat into adipose tissue **Question 23** **0 / 1 pts** Which of the following lipoproteins delivers cholesterol to the cells of the body for a variety of functions? **You Answered** HDL **Correct Answer** LDL ACC Triglycerides **Question 24** **1 / 1 pts** Which of the following fat substitutes is calorie-free due to its inability to be hydrolyzed and absorbed in the small intestine Simplesse - protein based fat substitute **Correct!** Olestra - unique combination of sucrose and fatty acids Oatrim - flour-like carbohydrate based **Question 25** **1 / 1 pts** Which of the following types of protein is composed of the shortest chain of amino acids? Oligopeptides Polypeptides Tripeptides **Correct!** Dipeptides **Question 26** **1 / 1 pts** Based on recommendations discussed in the course textbook, vegetarian athletes have slightly higher protein needs compared to nonvegetarian athletes, due to the intake of incomplete protein food sources. **Correct!** True False **Question 27** **1 / 1 pts** Athletes desiring to either gain or lose weight should increase protein intake to the higher end of the recommended range. **Correct!** True False **Question 28** **1 / 1 pts** Which of the following constitutes the basic structure of an amino acid? **Correct!** All of these are correct. A carboxylic acid group An amino group A carbon side chain **Question 29** **1 / 1 pts** John is a soccer player who is trying to gain weight during the off-season. His total daily caloric intake is 3,500 calories. Currently, he is consuming, on average, about 100 grams of protein per day. Approximately what percent of his daily calories are coming from protein? **Correct!** 11% 25% 45% 32% **Question 30** **1 / 1 pts** Which of the following is a chemical process that results in the formation of water? **Correct!** Condensation Substitution Matriculation Dehydration **Question 31** **1 / 1 pts** The amino acid tyrosine can be created in the body so long as adequate phenylalanine is consumed in the diet. Therefore, tyrosine is known as which of the following? essential amino acid nonessential amino acid **Correct!** conditionally essential amino acid **Question 32** **0 / 1 pts** Which of the following is true if an athlete is in a state of positive nitrogen balance? **Correct Answer** Their protein consumption is greater than their protein breakdown in the body. It indicates that lean body tissue is being broken down by the body. Their protein consumption is less than their protein excretion. **You Answered** Their protein consumption equals their protein excretion. **Question 33** **1 / 1 pts** Which of the following are fat-soluble vitamins? Vitamins B12 and B6 Pantothenic acid and vitamin A **Correct!** Vitamins D and E Niacin and thiamin **Question 34** **1 / 1 pts** In the United States, which of the following is *not* used in fortifying bread and cereal products? Folic acid Riboflavin Thiamin **Correct!** Choline **Question 35** **0 / 1 pts** Which of the following foods is rich in organosulfides? **Correct Answer** Broccoli Oranges **You Answered** Black tea Soybeans **Question 36** **1 / 1 pts** Free radical production decreases during exercise. True **Correct!** False **Question 37** **1 / 1 pts** Nicotinamide adenine dinucleotide and nicotinamide adenine dinucleotide phosphate are coenzymes that are involved in which of the following processes? Neurotransmitter formation Amino acid transamination **Correct!** ATP production DNA synthesis **Question 38** **0 / 1 pts** Which of the following foods contains the most vitamin B12? Oranges **You Answered** Green leafy vegetables **Correct Answer** Chicken Kidney beans **Question 39** **1 / 1 pts** Which of the following is *not* one of the forms of vitamin A that is found within the body? Retinal Retinoic acid Retinol **Correct!** Retina **Question 40** **1 / 1 pts** Toxic buildup of fat-soluble vitamins rarely occurs from the consumption of whole foods. **Correct!** True False **Question 41** **1 / 1 pts** What is the goal of hydration during exercise? To ward off hunger **Correct!** To maintain plasma volume To raise core temperature To ensure adequate carbohydrates and fats **Question 42** **1 / 1 pts** A lean, muscular athlete with low body fat composition would be expected to have a greater percentage of total body water than an obese, sedentary individual with high body fat composition. **Correct!** True False **Question 43** **0 / 1 pts** Which of the following bits of information is necessary to provide appropriate fluid intake recommendations during a training session or competition for an athlete? **Correct Answer** sweat rate **You Answered** training frequency fluid preferences **Question 44** **1 / 1 pts** Even though she consumed fluid during the training session, a cross country athlete still lost 2lbs of weight according to a post-session weight-in. How much fluid should she consume, at a minimum, before the next training session? 48oz **Correct!** 32oz 60oz **Question 45** **1 / 1 pts** When self-monitoring for proper hydration, an athlete should look for urine to be clear or the color of pale lemonade. **Correct!** True False **Question 46** **1 / 1 pts** The average individual under normal circumstances and in moderate environmental conditions should try to consume the commonly prescribed "8 cups of water per day" in order to meet current hydration recommendations. **Correct!** True False **Question 47** **1 / 1 pts** Intracellular and extracellular water content vary due to which factor? Electrolyte concentration within and outside cells Carbohydrate content of the tissues **Correct!** All of these are correct. Protein content of the tissues **Question 48** **0 / 1 pts** You are conducting a urine specific gravity test on one of your athletes and measure a USG of 1.035. What does this value indicate to you? **Correct Answer** serious dehydration **You Answered** well-hydrated minimal dehydration **Question 49** **1 / 1 pts** New dietary supplements that do not contain any new ingredients do not have to submit anything to the FDA prior to marketing the product. **Correct!** True False **Question 50** **0 / 1 pts** Which banned nutritional ergogenic aid claims to increase testosterone levels despite no research support and the fact that it may actually increase estrogens in the body? Branched chain amino acids **Correct Answer** Androstenedione **You Answered** Ephedrine Creatine **Question 51** **1 / 1 pts** Match the ergogenic aid category in the left column with its representative example in the right column **Correct!** **Nutritional** Beta Alanine **Correct!** **Physiological** Resistance Training **Correct!** **Psychological** Visualization **Correct!** **Biomechanical** Larger golf club head **Correct!** **Pharmacological** Anabolic Steroids **Question 52** **0 / 1 pts** Which of the following nutrition supplements is LEAST likely to provide an ergogenic benefit to an endurance athlete? nitrates **Correct Answer** vanadyl sulfate caffeine **You Answered** quercetin **Question 53** **1 / 1 pts** Due to reported serious illnesses, injuries, and a number of deaths associated with its use, in 2004 the FDA banned which of the following? Caffeine-containing supplements Multivitamins **Correct!** Ephedra-containing supplements Energy drinks **Question 54** **1 / 1 pts** Which of the following is a reason why athletes consume supplements? **Correct!** All of these are correct To increase muscle gains To improve their health To improve strength and power **Question 55** **0 / 1 pts** Which of the following is the legislative act passed in 1994 that regulates the dietary supplement industry? **Correct Answer** DSHEA NCAA FDA **You Answered** FTC **Question 56** **1 / 1 pts** A bigger, yet lighter tennis racket or golf club that enables an athlete to hit balls with less error and more speed would be considered a: physiological ergogenic aid **Correct!** biomechanical ergogenic aid. psychological ergogenic aid pharmacological ergogenic aid **Question 57** **1 / 1 pts** The practice of warming up prior to a sport competition is considered a physiological ergogenic aid. **Correct!** True False **Question 58** **1 / 1 pts** Which of the following body composition assessments is most likely to generate feelings of anxiety based on the testing protocol? DEXA Bioelectrical Impedance **Correct!** Underwater weighing **Question 59** **0 / 1 pts** Which macronutrient has the lowest thermic effect of food? **You Answered** Protein Carbohydrate **Correct Answer** Fat **Question 60** **1 / 1 pts** Appetite and hunger are the same thing. True **Correct!** False **Question 61** **1 / 1 pts** What is Brad Shoenfeld\'s bottom line on fat loss diet strategies? choose an eating plan that creates a caloric deficit by cutting carbohydrates only choose an eating plan that creates a caloric deficit by cutting fats only **Correct!** choose an eating plan that creates a caloric deficit, includes ample protein, and that you can stick to **Question 62** **1 / 1 pts** Muscle dysmorphia is characterized by intense and excessive preoccupation with and/or dissatisfaction with body size and muscularity. **Correct!** True False **Question 63** **0 / 1 pts** An athlete, in consultation with a dietitian, sets an outcome oriented goal of increasing body weight 5kg in 10 weeks, specifically from 80kg to 85kg. His current average caloric intake is 3000kcals and that is sufficient to keep his weight steady. If he consumed 2g/kg of protein along with the extra calories recommended to gain weight (you will need to decide what this amount of calories is), will his percentage of total calories coming from protein be within the recommended AMDR? **You Answered** no **Correct Answer** yes **Question 64** **0 / 1 pts** Satiation signals the body that it is full. **Correct Answer** True **You Answered** False **Question 65** **0 / 1 pts** Which of the following is NOT a means of accurately measuring total energy expenditure, but rather an estimation of TDEE? Direct calorimetry Indirect calorimetry **Correct Answer** DRI equations **You Answered** Doubly labeled water **Question 66** **1 / 1 pts** Appropriate weight loss goals include: losing 5--10% of current body weight in 2--3 weeks monitoring body composition weekly aiming for weight loss during in-season training **Correct!** monitoring weight weekly **Question 67** **1 / 1 pts** Consider a 24 year old, 165lbs male who just completed a marathon. Which of the following demonstrates an appropriate post-event carbohydrate consumption strategy for this athlete? 75g of carbohydrate within the first hour of finishing the race and then again 4 hours later **Correct!** 75g of carbohydrate every hour for 4 hours with the first dose within 15-30min of finishing the race 150g of carbohydrate every hour for 4 hours with the first dose 15-30min after finishing the race **Question 68** **1 / 1 pts** Fat loading in the days and weeks prior to an event is recommended as a method of enhancing athletic performance. True **Correct!** False **Question 69** **1 / 1 pts** Ideally, sports beverages should be consumed during endurance and ultra-endurance exercise. **Correct!** True False **Question 70** **0 / 1 pts** If an athlete needs to consume more calories, which of the following suggestions is *not* appropriate? Increase calorie-dense foods at meals and snacks. **Correct Answer** Focus mainly on fruits and vegetables at meals and snacks. Include nuts and seeds throughout the day. **You Answered** Increase the frequency of meals and snacks. **Question 71** **0 / 1 pts** If an athlete consumes 96 ounces of a sports beverage (14 grams of carbohydrate per 8 ounces), 3 gels (28 grams of carbohydrate per gel), and one sports bar (45 grams of carbohydrate per bar) during a 4-hour bike ride, approximately how many grams of carbohydrate is this athlete consuming per hour? **You Answered** 149 grams **Correct Answer** 74 grams 60 grams 297 grams **Question 72** **1 / 1 pts** Carol, an avid hiker, typically loses 2 pounds of weight during a 3-hour hike. She always brings a Camelbak hydration pack with her, drinking 50 ounces during her hikes. How much should Carol be drinking per hour to meet her total fluid needs? 66--72 ounces **Correct!** 27--33 ounces 45--55 ounces 82--98 ounces **Question 73** **1 / 1 pts** Endurance athletes should aim to consume approximately 30--60 grams of carbohydrate per hour during training or competition. **Correct!** True False **Question 74** **0 / 1 pts** Alex is a 158-pound marathon runner who is training hard for his next race. He is concerned about his carbohydrate intake and comes to you for help. Which of the following is a prudent recommendation for his daily carbohydrate intake? He should consume less than 45% of total calories from carbohydrates. **You Answered** None of these is correct. Alex should consume less than 5 g/kg of body weight as carbohydrates. **Correct Answer** Alex should consume 55--65% of total calories from carbohydrates. **Question 75** **1 / 1 pts** Consider a 32 year old, 165lbs male triathlete completing a 3 hour cycling session today. If he eats a total amount of carbohydrate equal to the lowest end of his recommended carbohydrate range for today and a total amount of calories at the highest end of his recommended calorie range for today, which of the following statements is true? REE = (11.6 \* BW in kg) + 879 PAF = 1.6 - 2.4 **Correct!** the percentage of total calories coming from carbohydrate is below the recommended range for this athlete the percentage of total calories coming from carbohydrate is within the recommended range for this athlete the percentage of total calories coming from carbohydrate is above the recommended range for this athlete **Question 76** **1 / 1 pts** How many additional calories per day should an athlete desiring to gain 1 pound of lean weight per week consume? 2,300--3,600 calories **Correct!** 300--500 calories 100--200 calories 660--1,000 calories **Question 77** **1 / 1 pts** Which of the following is true of sports beverages and strength/power athletes? They are difficult to digest, leading to gastrointestinal upset during a strength/power athlete's training session They should be reserved until after the strength/power athlete's training session is complete They should be reserved for before the strength/power athlete's training session begins **Correct!** They are an ideal source of calories for the strength/power athlete during training sessions **Question 78** **1 / 1 pts** How do the recommended intakes of carbohydrate following a training session (i.e. post-exercise carbohydrate recommendations) compare between endurance athletes and strength/power athletes? **Correct!** they are the same strength/power athletes have higher recommended relative carbohydrate intake levels endurance athletes have higher recommended relative carbohydrate levels **Question 79** **1 / 1 pts** In the case of a strength/power athlete such as a gymnast who is rotating between apparatuses, which energy system replenishes ATP and CP levels during the recovery period? None of these is correct Anaerobic energy system Phosphagen energy system **Correct!** Aerobic energy system **Question 80** **1 / 1 pts** Current research on antioxidants suggests that strength/power athletes should do which of the following? Follow sports-specific recommended amounts of beta-carotene and selenium Follow sports-specific recommended amounts of vitamins C and E **Correct!** Consume a variety of antioxidant-rich foods Avoid antioxidants in all forms **Question 81** **0 / 1 pts** Carbohydrates should contribute approximately what percentage of total calorie intake in order to replenish a strength/power athlete's glycogen stores? 15% 75--85% **Correct Answer** 55--65% **You Answered** 30% **Question 82** **1 / 1 pts** If a strength/power athlete prefers to exercise on an empty stomach, a sports nutrition specialist should respect the athlete's preference but should also suggest testing both eating and not eating during practice sessions to determine the best recommendation for safety and performance. **Correct!** True False **Question 83** **1 / 1 pts** Strength/power athletes should strive for a moderate to high intake of fats daily in order to have fully loaded glycogen stores before training sessions and competitive events. True **Correct!** False **Question 84** **0 / 1 pts** Which of the following is the ability of a muscle or group of muscles to generate force? **Correct Answer** Strength **You Answered** Power Speed-strength Flexibility **Question 85** **0 / 1 pts** It is imperative that team sport athletes consume food during competition. **You Answered** True **Correct Answer** False **Question 86** **1 / 1 pts** According to the ISSN position statement on nutrient timing, the appropriate ratio of carbohydrate to protein to consume during or immediately after a training session to help maintain or restore muscle glycogen levels is 8 (CHO) : 1 (PRO). True **Correct!** False **Question 87** **1 / 1 pts** Which of the following athletes do not need to be concerned about fluid intake during training or competition? American football players ice hockey players **Correct!** all of these athletes need to be concerned about hydration during training or competition Volleyball players **Question 88** **0 / 1 pts** Which of the following athletes, who all weigh the same, is likely to expend the most amount of energy during 2 hours of competition? All of these are correct **Correct Answer** A baseball catcher A football place kicker **You Answered** A soccer goalie **Question 89** **0 / 1 pts** As little as how many grams of essential amino acids postexercise can result in dramatic elevations in protein synthesis? **Correct Answer** 10 grams 4 grams **You Answered** 6 grams 8 grams **Question 90** **1 / 1 pts** The carbohydrate recommendations for 1-4 hours prior to an event, during the event, and the first 4 hours after the event are the same for endurance athletes, strength/power athlete, and team sports athletes. **Correct!** True False **Question 91** **1 / 1 pts** What factors explain differences in caloric needs among team sport athletes? Position played **Correct!** All of these are correct Age Body weight **Question 92** **1 / 1 pts** Which minerals are likely to be lost in sweat under conditions of high heat and humidity? Phosphorus and calcium **Correct!** Sodium and potassium Calcium and iron Sodium and iron **Question 93** **0 / 1 pts** Consider a 25 year old, 60kg, regular exerciser who becomes pregnant but wishes to maintain her exercise habits of 4 x 1 hour training sessions each week. Which of the following is the most appropriate recommendation for total caloric intake for this person on exercise days? REE = (14.7 \* BW in kg) + 496 PAF = 1.6 on exercise days **Correct Answer** 2500kcal **You Answered** 2200kcal 3000kcal **Question 94** **1 / 1 pts** If the athlete's glucose level prior to exercise is greater than 250 mg/dL, the athlete should do which of the following? Test the urine for glucose **Correct!** Test the urine ketones prior to initiating exercise Never exercise if glucose is greater than 250 mg/dL Exercise, because exercise decreases blood glucose levels **Question 95** **0 / 1 pts** Daily needs for which of the following nutrients decrease for masters athletes? **You Answered** Calcium Vitamin D **Correct Answer** Iron Magnesium **Question 96** **0 / 1 pts** Masters athletes who are at risk for artery disease (i.e., atherosclerosis) should make which of the following dietary modifications? **Correct Answer** Lower total fat and saturated fat Lower polyunsaturated fats, vitamin A, and complex carbohydrates Increase protein, iron, and magnesium **You Answered** Increase sodium, potassium, and calcium **Question 97** **1 / 1 pts** A "pesco-vegetarian" avoids both fish and poultry. True **Correct!** False **Question 98** **1 / 1 pts** Total calcium, vitamin D, and magnesium needs: None of these is correct stay the same as younger athletes decrease in masters athletes **Correct!** increase in masters athletes **Question 99** **1 / 1 pts** How many additional calories, on average, do pregnant athletes need to consume during pregnancy? 600 calories/day **Correct!** 300 calories/day 800 calories/day 500 calories/day **Question 100** **1 / 1 pts** Which of the following micronutrients is most likely to require supplementation in the diet during pregnancy due to increased needs and difficulty meeting these needs through food alone? vitamin C **Correct!** iron magnesium vitamin A