Nutrition and exercise- exam.docx

**Nutrition and exercise- gamle eksamener** **De spørsmålene som er markert gule er de som kun har blitt spurt om en gang** **Exam set (2021)** 1. **Which of the following is most likely to be correct about the use of supplements by athletetes?** - **All of these are correct** - **Supp...

**Nutrition and exercise- gamle eksamener** **De spørsmålene som er markert gule er de som kun har blitt spurt om en gang** **Exam set (2021)** 1. **Which of the following is most likely to be correct about the use of supplements by athletetes?** - **All of these are correct** - **Supplement use is higher in more experienced athletes** - **Supplement use increases with the level of competition** - **Supplement use increases with age** 2. **Which of the following best describes the different effects of resistance training and protein supplementation on muscle strength** - **Resistance training provides the greatest stimulus for gains in muscle strength and protein supplementation provides an additional, but relatively small, extra benefit** 3. **Which of the following best describes optimal carbohydrate intake during endurance intake exercise lasting 2-3 hours?** - **Carbohydrate should be consumed at a rate of 60-90g/ hour with a mix of glucoe and fructose and type of carbohydrate should be tailored to each individual athlete to accommodate for any gastrointestinal issues associated with a high intake of carbohydrate during exercise.** 4. **Which of the following is a good strategy for an athlete following a vegan diet to meet their high energy needs?** - **Choose higher fat plant foods such as avoacado, nuts and seeds** 5. **During long duration endurance exercise it is recommended that athletes consume carbohydrate from a combination of monosaccarharides rather than just glucose. What is the rationale for this recommendation?** - **Glucose absorption in the gut is the rate limiting step for exogenous glucose to be used as a fuel by muscle. Consuming other monosaccharides, in a combination with glucose, will allow more carbohydrate to be absorbed through multiple transport pathways and this will result in more carbohydrate being available for energy production. GLUT 5 and SGLT1** 6. **The maximal rate of fat oxidation occurs at what approximately what percentage of VO2max?** - **45-65%** 7. **Atheletes may require a higher amount of CALCIUM AND IRON and therefore higher isk groups such as endurance female athletes or athletes who routinely follow a vegan or vegetarian diet may need to supplement** 8. **Which of the following accurately describes how hydration status can influence performance via cardiovascular system impacts from exercise?** - **As body temperature increases with exercise, a decrease in blood flow is directed away from the skin and hunted towards working muscles, ultimately increasing the stress on the heart.** 9. **Low energy avability is typically defined as:** - **Relative energy defiency in sport (RED-s) is defines as less than 30kcal/kg fat free-mass per day and prolonged periods of low energy avability can result in impaired physiological functioning** 10. **During high intensity exercise, fatigue is caused by the accumulation if which by- products of anaerobic glycolysis:** - **Hydrogen and lactate** **During high- intensity exercise, fatigue is primarly caused by the accumumation of hydrogen ions (H+) and lactate** 11. **Which of the following best outlines how to ensure body composition assessment is accurate and reliable?** - **With any body composition assessment technique, it is important to both understand and minimise measurement error. This can be done by regular calibration of skinfold calipers as well as standardising hydration status, stage of menstrual cycle and previous physical activity and food intake.** 12. **Which of following best describe some of the side effects experienced when starting a ketogenic low carb high fat diet?** - **Initial fatigue, poor palatability of high fat foods, challenges eating out socially, poor gut health due to lower intake of fiber rich foods.** 13. **Which of the following atheletes is most likely to be a risk of heat stress during exercise?** - **A recreational athelete completing a 20km training run in hot, humid conditions** **Heat stress occurs when the body cannot get rid of excess heat. When this happens, the bodys core temperature rises and heart rate increases. Causes of heat illness include exposure to high temperatures, particulary when there is high humidity.** 14. **Which of the following is most likely to be true about energy expenditure during exercise?** - **Men typically burn more energy than women during the same exercise task and this is because of their large size and higher fat free mass** 15. **Which of the following combinations could accelerate the rate of muscle glycogen resynthesis after training session when CHO intake is not optimal?** - **Any high glycemic index foods paired with a good source of protein** **High glycemic index foods can raplidly increase blood glucose levels, stimulating insulin secretion, which promotes glycogen resyntheis. Pairing high glycemic index foods with a good source of protein can further enchance glycogen resynthesis by providing amino acids for muscle repair and synthesis.** 16. **Which of the following best describes the fatty acids are mobilised from adipose tissue during exercise?** - **Epinephrine is released from the adrenal glands during exercise and this stimulayes lipolysis, which is the process by which fatty acids are cleaved off the glycerol backbone of the triglycerides stored in adipose tissue. A chain of reactions is triggered when epinephrine binds to adipose cell membranes. The released free fatty acids can bind to albumin in the blood because albumin is water soluble but also includes several hydrophobi binding sites.** 17. **Substantial increases in the oxidation of fat during exercise can be achieved after a high fat diet lasting a minimum of how many days?** **-5** 18. **Which of the following best describes the effect of hydration status?** - **Both an increase and decrease in the body can have a negative impact on exercise performance. Decreased fluid impairs performance by having detrimental effects on cardiovascular function, thermoregulation and brain function. Increased fluid can impair performance by increasing body weight, causing gastrointestinal discomfort, and disrupting electrolyte concentration in the blood** 19. **It is commonly thought that strength and power athletes have higher protein requirements however endurance athletes also require more protein than a sedentary individual, which of the following is most accurate for endurance- based atheletes?** - **Endurance athletes have increased protein requirements due to oxidation of protein during exercise, physiological adaptions to training and for repair and regeneration of tissue after exercise. A total daily protein intake of 1.4-2.0g /kg body mass along with a positive energy balance appears to be sufficient for their extended training periods.** 20. **Theo is a 28 years old professional boxing champion who now wants to challenge himself by moving up a weight class. To make the new weight class, he must gain 10kg in 2 weeks. Theo wants to do this as substainably as possibe and is coming to you as a health/fitness professional for advice as to what he should do. Which of the following is accurate evidence based advided for Theo?** - **Creating an energy surplus of 1500-2000Kj/day can be used as a starting point with total protein intake within the range 1.8-3g/kg/day with consideration of 20-40g protein feedins post-training. There should be a focus on timing and dosing while also monitoring other macro and micronutrients to ensure a high protein intake is not displacing important nutrients for long term health** 21. **Which of the following is most likely to be correct about the usefulness of predicition equations for estimating energy requirements for atheletes?** - **Predicition equations have usually been developed using data from non-atheletic populations, but their abaility to accurately estimate energy expenditure in athletes is still reasonably good- prediction equations are used as a starting point to estimate energy requirements in athletes.** 22. **Beta- alanine is most likely enchance exercise performance in events lasting:** - **1-4 minutes** 23. **Which of the following is most likely to be correct about protein oxidation during endurance exercise?** - **Protein oxidation is minimal during very low intensity exercise, but it can contribute up to 5-10% of the total energy produced during higher intensity, prolonged endurance exercise. Protein oxidation is increased further when glycogen stores become depleted** 24. **To best stimulate muscle protein synthesis in conjunction with resistance training, it is recommend to consume:** - **20-40 of high biological value HBV protein with 1-3 essential amino acids with at least 3g leucine evert 3-4 hours, such as beef, chicken, eggs, yougurt** 25. **Which of the following is most correct about the energy yield from CHO and fat?** - **Approx 21.1 kj is produced per litre of oxygen when CHO is used to produce energy, whereas, approximately 19.5kj is produced per litre of oxygen when fat is used to produce energy. However, fat stores in the body are much greater than carbohydrate stores and more energy is produced per gram of fat than per gram of carbohydrate. One gram of fat produces 37kj of energy compared with only 17kj of energy produced from one gram of carbohydrate** 26. **Which of the following is most likely to be true about vitamin supplementation in athletes?** - **There is no ergogenic effect of providing doses of supplemental d that would elevate 25(OH) D concentrations far above the cut off for suffiency (75 nmol/l)** 27. **Which of the following is most likely to assist athletes to recover?** - **Vitamin C and zinc loenges** 28. **Which of the following best describes the benefits of sports foods and dietary supplements for atheletes?** - **Certain sports foods and dietary supplements may provide small benefits for atheletes if used approximately, however, many products that are currently available have limited scientific evidence to support their benefit.** 29. **When carbohydrate intake is not optimal:** - **High glycemic index foods and protein can accelerate the rate of muscle glycogen resynthesis. Caffeine can also accelerate muscle glycogen resysnthesis, thought it may impact other aspects of recovery like sleep.** 30. **The most accurate, simple and effective method regarding measuring fluid balance In athletes is:** - **Sweat rate calculations (before and after exercise) are a quick and easy measure to estimate fluid losses in athletes. It is important to factor in adjustments for any urinary losses and fluid intake during exercise when estimating sweat losses from body weight changes as well as clothing and unevaporated sweat** 31. **To achieve her goal of increasing lean body mass while maintaining her current body fat, jenny should:** - **Consume an increased protein intake of 1.4-2g /kg/ body mass per day along with a positive energy balance to help achieve her goal in conjunction with resistance training** 32. **Athletes competing in which of the following sports are likely to have the highest requirements for energy?** - **Cross-country skiing** 33. **Which of the following best describes the properties of different milk proteins** - **Whey and casein are both found in milk. Wehy protein is high in leucine, is digested and absorbed rapidly, which provides a sharp increase in blood amino acids. Casein has less leucine, is digested and absorbed slowly, which provides a gradual and substained increase in blood amino acids** 34. **The correct explanation of the potential benefits of bicarbonate supplementation for athletes is:** - **Doses of 200-400mg/kg/body mass consumed 60-90 minutes before exercise appear to be optimal to help increase the buffer capacity in the blood for the acid produced by muscle during short intense exercise.** 35. **Beta alanine is most likely to enchance exercise performance in events lasting....** - **1.4 minutes** 36. **Which of the following foods has the potential to benefit athletes because of the capacity to enchance recovery after exercise that is likely to cause muscle damage?** - **Chicken broth** 37. **Which of the following is true about the effect of sex on fat oxidation during exercise?** - **Men and woman have similar rates of fat oxidation if the intensity of exercise is similar** 38. **Which of the following best describes the impact of vegetarian diet for atheletes?** - **Atheletes can successfully follow a vegetarian diet with carefully planning to ensure adequate intake of energy, carbohydrate, Protein and micronutrients** 39. **How many grams of cho would you recommend to an 80kg athlete on a moderate training load (approximately 1-1.5 hours a day) for the purpose of fuelling and recovery?** **3g-5 g/ kg a day** 40. **Estimating energy expenditure and energy intake of atheletes is problematic due to the limitations of measurement tools. What other thing are sometimes measured to determine if an athlete is meeting their energy requirements** - **Measures of body composition, exercise performance and fatigue** 41. **Which of the following accurately reflect the current recommendations for CHO consumption during a specific exercise duration?** - **60-90/hour of cho should be ingested in prolonged exercise lasting 2-3 hours or more. These should come from multiple sources of CHO ( e.g mix of glucose and fructose)** 42. **Many athletes choose to a follow a "food first" approach to nutrtion. However, there are some circumstances in which dietary supplements may be required to support athelete performance, adaption and well-being. Which of the following circumstances is most likely to result in the need for dietary supplements?** - **All are correct** - **When specific foods are excluded from the diet because of allergies and food intolerance** - **When atheltes travel to place with limited variety of foods, with unfamiliar foods, or with issues realting to food hygiene or food safety** - **When athletes follow restrictive diets for weight loss** 43. **Which of the following best describes the benefits of consuming protein during endurance exercise** - **Protein consumption during endurance exercise can have a positive effect on some biochemical markers of muscle damage after intense and prolonged endurance exercise. Therefore, protein consumption during endurance exercise may allow endurance athletes to recover better before their next training session, even if performance during the session is not affected** 44. **Hyponatremia is most likely to occur under which of the following conditions?** - **Recreational athletes undertaking long duration exercise with a plan to drink at least 2 litres per hour** 45. **Which of the following best describes the placebo effect that is associated with a dietary supplement effect on exercise performance** - **Exercise performance is enchanced when atheletes are told they are receiving a supplement, but are actually given an inactive substance rather than the real supplement. The placebo effect enchances improvement observed from the actual dietary supplement** 46. **Which of the following is most likely to be correct about the placebo effects on dietary supplements such as caffeine that are known to enchance performance** - **The placebo effect enhances performane, but the magnitude of this effect is usually slightly less than the amount of performance improvement observed from the actual supplement** 47. **Which of the following atheletes is most likely to be at risk of heat stress during exercise?** - **A young athelete with excess body fat performing exercise in hot, humid conditions** 48. **Which of the following accurately list different types of sports foods?** - **A sports electrolyte drink such as powerade, a protein supplemental shake, sports energy gels and bars a liquid meal supplement** 49. **Which of the following statements are correct regarding hyponatremia and exercise?** - **The risk of hyponatremia in endurance events is often higher for competitors of lower avability as they take longer to complete the race, which means they can have greater sodium loss through sweat and less time to replinisg their fluid losses during and after the race** 50. **Which of the following is mostly likely to be correct about periodised energy intake of atheletes?** - **Energy intake should not be static and will ideally change on a daily basis to meet variable energy requirements associated with fluctuating training demands. However, this is not always possible due to unpredictable schedules, travel commitments and access to foods.** 51. **Which of the following is likely to result in full muscle glycogen repletion 24 hours after a high intensity endurance training session lasting approximately 3 hours?** - **Muscle glucogen will be fully replete with a carbohydrate intake of 10-12/kg body mass and no additional exercise in the 24 hour period** 52. **Which of the following best outlines how to ensure body composition assessment is accurate and reliable?** - **With any body composition assessment technique, it is important to both understand and minimise measurement error. This can be done by regular calibration of skinfold calipers as well as standardising hydration status, stage of menstural cycle and previous activity and foods intake** 53. **Sports drinks are designed to enchance fluid retention, increase thirst and reduce risk of hyponatremia. Which of the following is correct for athletes\`?** - **Sports drinks like powerade and Gatorade contain the optimal amount of CHO (5-10%) supported by evidence based research, as CHO conctent over 10% is known to increase risk of GI stress during exercise** 54. **Which of the following best describes how endogenous and exogenous carbohydrate is used during exercise?\ - endogenous carbohydrate is stored in the muscle and liver. Glycogen stored in the muscle can be used directly for energy during exercise, but liver glycogen must be converted to glucose and then transported in the blood to the working mucles for use during exercise.endodgenous carbohydrate can fuel high intensity endurance exercise for around 2-3 hours before stores become depleted. Exogenous carbohydrate can also be used to provide energy during exercise when it is ingested in solid, liquid or gel forms. The maximal rate of exogenous carbohydrate oxidation during exercise is approximately 1.0g/ min** 55. **Energy intake should not be static and will ideally change on a daily basis to meet variable energy requirements associated with fluctuating training demands. However this is not always possible due to unpredictable schedueles, travel commitments and access to foods.** 56. **Athletes should manage their fluid intake cautiosulsy to prevent over-hydration if...** - **They are competing in cooler enviorments, slower to finish a race or event, have a smaller body size and knowingly have many opportunities or access to drink during the event** 57. **Which of the following best explains vitamin requirements for atheletes?** - **Nutrient reference values for vitamin requirements are used as a starting point for atheletes, there are no definitive recommendations established** 58. **Atheletes who consume excessive fluid to their requirements are more likely to experience which of the following?** - **Athletes who consume excessive fluid to their requirements are more likely to experience a weight increase, bladder and GI discomfort, which may be detrimental to performance** 59. **Which of the following best describes the correct recommendation for a pre-exercise meal designed to best support and athlete?** - **The foods consumed immediately before exercise should be sufficient to keep muscle and liver glycogen stores high, prevent hunger and avoid any gastrointestinal discomfort. Carbohydrate intake for 1-4g/kg in the pre-event meal and consumed 1-4 hours prior to exercise, may help achieve these goals** 60. **Which of the following strategies can facilitate low muscle glycogen avability during an endurance training session?** - **All of the above** - **Training twice a day** - **Training after an overnight fast** - **Consuming a low carbohydrate diet** **These factors can contribute to lower muscle glycogen avability during an endurance training session** **Exam- 2022** 1. **Which of the following best outlines to ensure body composition assessment is accurate and reliable?** - **With any body composition assessment technique. It is important to both understand and minimise measurement error. This can be done by regular calibration of skinfold calipers as well as standardising hydration status, stage of menstural cycle and previous physical activity and food intake** 2. **During long duration endurance exercise it is recommended that athletes consume carbohydrate from a combination of monosaccharides rather than just glucose. What is the rational for this recommendation?** - **Glucose absorption in the gut is the rate limiting step for exogenous glucose to be used as fuel by the muscle. Consuming other monosaccahrides, in combination with glucose, will allow more carbohydrate to be absorbed through multiple transport pathways and this will result in more carbohydrate being available for energy production** 3. **Which of the following accurately reflect the current recommendation for carbohydrate consumption during a specific exercise duration?** - **60-90g/hour of carbohydrate should be ingested, and these should come from multiple sources of carbohydrates (e.g mix of glucose and fructose)** 4. **During high intensity exercise, fatigue is caused by the accumulation of which by-products of anaerobic glycolysis:** - **Hydrogen and lactate** 5. **Hyponatremia is most likely to occur under which of the following condition?** - **Occur in recreational athelets undertaking long-duration exercise with a plan to drink at least 2 litres each hour. Drinking excessively without adequate sodium replacement can dilute sodium levels in the blood, leading to hyponatremia** 6. **Which of the following accurately describes how hydration status can influence performance via cardiovascular system impacts from exercise?** - **As body temperature increases with exercise, an increase in blood flow directed to the skin for evaporite cooling is required, ultimately reducing blood volume and increasing the stress on the heart rate** 7. **Theo is a 28 years old professional boxing champion who now wants to challenge himself by moving up a weight class. To make the new weight class, he must gain 10kg in 2 weeks. Theo wants to do this as substainably as possibe and is coming to you as a health/fitness professional for advice as to what he should do. Which of the following is accurate evidence based advided for Theo?** - **Creating an energy surplus of 1500-2000Kj/day can be used as a starting point with total protein intake within the range 1.8-3g/kg/day with consideration of 20-40g protein feedins post-training. There should be a focus on timing and dosing while also monitoring other macro and micronutrients to ensure a high protein intake is not displacing important nutrients for long term health** 8. **Which of the following is most likely to be correct about periodised energy intake of athletes?** - **Energy intake should not be static and will ideally change on a daily basis to meet variable energy requirements associated with fluctuating traing demands. However this is not always possible due to unpredictable scheudles, travel commitments and access to foods.** 9. **How many grams of carbohydrate would you recommend to an 80kg athelete on a moderate training load (approx. 1-1.5 hours a day) for the purposes of fuelling and recovery?** - **3g-5g/kg/day** 10. **which of the following best describes the effect of hydration status?** - **Both an increase and decrease in the body can have a negative impact on exercise performance. Decreased fluid impairs performance by having detrimental effects on cardiovascular function, thermoregulation and brain function. Increased fluid can impair performance by increasing body weight, causing gastrointestinal discomfort, and disrupting electrolyte concentration in the blood** 11. **Older athletes may be at greater risk of dehydration during exercise because they have....** - **Reduced thirst response, lower total body water and declining kidney function** 12. **Which of the following is most likely to assist atheletes to recover quickly from upper respiratory tract infections?** - **Vitamin c and zinc lozenges** 13. **Which of the following is used an index of iron stores in the body?** - **Ferritin is used as an index of iron stores in the body** 14. **Which of the following best describes the placebo effect that is associated with a dietary supplement effect on exercise performance** 15. **The rate of fat oxidation during exercise can be over... in indviduals consuming a very high fat diet** - **100g/hr** 16. **Which of the following is most likely to be correct about the placebo effects on dietary supplements such as caffeine that are known to enchance performance** 17. **Which of the following best describes the effect of dehydration on cognitive function?** - **The critical water deficit proposed to impair cognition is likely greater than 2% loss in body mass** 18. **To achieve her goal of increasing lean body mass while maintaining her current body fat, jenny should:** 19. **Which of the following is most correct about non-ketogenic, low carbohydrate, high fat diets (NK-LCHF)?** - **A NK-LCHF diet includes a low intake of CHO (less than 2.5g per kg body mass) but sufficient amounts to prevent ketosis. Following this type of diet leads to increased fat oxidation up to 100% by increased fat mobilisation, increased avability of intra- muscular triglyceride stores, increased enzyme activity and reduced muscle glycogen utilisation. Atheletes following a NK- LCHF diet usually adapt within 5 days** 20. **Which of the following is true about the effect of sex on fat oxidation during exercise?** - **Men and women have similar rates of fat oxidation if the intensity of exercise is similar** 21. **Which of the following is most likely to be correct about protein oxidation during endurance exercise?** - **Protein oxidation is minimal during very low intensity exercise, but it can contribute up to 5-10% of the total energy produced during higher intensity, prolonged endurance exercise. Protein oxidation is increased further when glycogen stores become depleted** 22. **It is commonly thought that strength and power athletes have higher protein requirements however endurance athletes also require more protein than a sedentary individual, which of the following is most accurate for endurance- based atheletes?** 23. **Which of the following best describe some of the side effects experienced when starting a ketogenic low carb high fat diet?** - **Initial fatigue, poor palatabilityof hogh fat foods, challenges eating out socially, poor gut health due to lower intake of fibre rich foods** 24. **Substantial increases in the oxidation of fat during exercise can be achieved after a high fat diet lasting a minimum of how many days?** - **5** 25. **Estimating energy expenditure and energy intake of atheletes is problematic due to limitations of measurement tools. What other things are sometimes measured to determine if an athelete is meeting their energy requirements?** - **Measures body composition, exercise performance and fatigue** 26. **Diabetes mellitus is a metabolic disorder resulting from defects in sinsulin secretion, insulin sensitivity or both. Which of the following is correct regarding type 1 diabetes? (T1DM)** - **T1DM treatment involves life-long use of exogenous insulin to maintain blood glucose levels within an optimal range- 4-8mmol/l. HYpogltcaemia occurs when blood glucose levels fall below 4mmol/l with a mismatch between CHO intake and active insulin within that individual** 27. **Athletes may require a higher amount of..... and therefore higher risk groups such as endurance female atheletes or atheletes who routinely follow a vegan or vegetarian deit may need to supplement.** - **Calcium and iron** 28. **Sports drinks are designed to enchance fluid retention, increase thirst and reduce risk of hyponatremia. Which of the following is correct for athletes\`?** 29. **The rate of fat during exercise can be over.... In indivduals consuming a very high fat diet** - **100g /hour** 30. **How many grams of CHO would you recommend to an 80kg athlete on a moderate training load ( approx. 1-1.5 hour a day) for the purposes of fuelling and recovery?** - **3g-5g/kg/day** 31. **The appropriate gluten- free CHO for a coeliac athelete are:** - **Mashed potato, cooked rice, banana, fruit youghurt** 32. **Athletes seek modifications in body composition for a variety of reasons. Which of the following best describes the considerations for achieving fat loss in atheletes?** - **A negative energy deficit plus support of a multidisciplinary team of professionals working together to achieve optimal outcomes for the athlete** 33. **Which of the following is most likely to be correct about periodised energy intake of atheletes?** - **Energy intake should not be static and will ideally change on a daily basis to meet variable energy requirements associated with fluctuating training demands. However, this is not always possible due to unpredictable schedules, travel commitments and access to foods.** 34. 35. **Which of the following factors is correct regarding the rate of fat oxidation during exercise?** - **Higher trained indivduals have the capacity for a higher fat oxidation compared to less trained individuals. Females have greater capacity for fat oxidation compared to men due to oestrogen which-up regulate enzymes involved in fat oxidation** 36. **Which of the following combinations could accelerate the rate of muscle glycogen resynthesis after a training session when CHO intake is not optional** - **Any high glycemic index foods paired with a good source of protein** 37. **Which of the following best explains the concept of measuring energy expenditure in atheletes?** - **A combination of GPS data, heart rate or accelerometer data in conjunction with prediction equations and feedback from the athelete would be the best starting point** 38. **Which of the following best describes how micronutrients may assist atheletes reduce the risk of injury and/or assist in the rehabilitation from muscoskeletal injury** - **Vitamin C enriched- gelatine or collagen supplments consumed about and hpur before injury rehabilitation sessions may facilitate greater collagen synthesis and strengthening of the extra-cellular matrix** 39. **The option most likely to result in full muscle glycogen repletion 24 hpurs after a high-intensity training session lasting approximately 3 hours is:** - **Muscle glycogen will be fully replete with a CHO intake of 10-12 g/kg body mass and no additional exercise in the 24 hour period.** 40. **Which of the following is the most important determinant of post exercise muscle glycogen resynthesis?** - **The total amount of CHO ingested** 41. **Which of the following is most likely to be required in higher amounts for older athletes compared with younger adults?** - **Protein** 42. **Which of the following best describes methods for safe acute weight loss/ manipulation of body composition before a weight classed competition?** - **Increasing sweat loss through exercise, fluid restricions and low fibre diet over the week leading inot the event may help reduce body weight safely by 10%** 43. **Which of the following best explains vitamin requirements for athletes?** - **Nutrient reference values for vitamin requirements are used as a starting point for athletes, there ate no definitive recommendations established** 44. **Vitamin D plays an important role in bone health, immune function and muscle growth and repair. Which of the following best describes the relationship of vitamin d in athelete populations?** - **Low serum concetrations of vitamin d are not associated with impaired muscle function, however, improved bone health is always observed when individuals with low vitamin D status receive vitamin D supplements** 45. **Atheletes In weight -- category sports often need to lose weight fast prior to competition. Which of the following has potential to contribute to a 3.2 % loss in body mass during the final days before weigh-in?** - **To assist an athlete in the final days before weigh- in, water loading, which is an increased water intake (100ml/kg)for 3 days before, followed by 1 day of a fluid restricition prior to the event will help elicit a 3.2% loss in body mass along with a combination of other strategies** 46. **Which of the following best outlines how to ensure body composition assessment is accurate and reliable** - **With any body composition assessment technique. It is important to both understand and minimise measurement error. This can be done by regular calibration of skinfold calipers as well as standardising hydration status, stage of menstrual cycle and previous physical activity and food intake** 47. **Which of the following enymes faciliatates the transport of fat from the cytosol into the mitochondria of muscle cells during exercise?** - **Carnitine palmitoyltransferase-1** 48. **Substantial increases in the oxidation of fat during exercise can be achieved after a high fat diet lasting a minimum of how many days.** - **5 days** 49. **Which of the following is most likely to be correct about the placebo effects on dietary supplements such as caffeine that are known to enchance performance?** - **The placebo effect enchances performance, but the magnitude of this effect is usually slightly less than the amount of performance improvement observed from the actual supplement** 50. **A protein source that is rapidly digested and absorbed, and therefore would be the most effective in stimulating muscle protein synthesis should contain at least 3g of leucine. Which of the following food choices would provide at least 3g leucine?** - **200g Greek yougurt** **Exam prep-2023** 1. **Which of the following best explains the concept of measuring energy expenditure in athletes?** - **A combination of GPS data, heart rate or accelerometer data in conjunction with predicition equations and feedback from the athlete would be the best starting point** 2. **The most likely true statement about energy expenditure during exercise is:** - **Men typically burn more energy than women during the same exercise task and this is because of their larger size and higher fat free mass** 3. **Energy requirements vary depending on the sport. Atheletes competing in which of the following sports are likely to have the highest energy requirement?** - **Cross-country skiing** 4. **The most likely statement about the usefulness of prediction equations for estimating energy requirements of athletes is:** - **Prediticion equations have usually been developed using data from non-atheltic populations, but their ability to accurately estimate energy expenditure in athletes is still reasonably good. Predicition equations are used as a starting point to estimate energy requirements in atheletes** 5. **Which of the following is true regarding low energy avability?** - **An athlete with low energy avability may have impaired bodily functions and impaired performances across any timeframe, rather than at an extact time where weight loss may have been observed** 6. **Which of the following best describes how endogenous and exogenous CHO is used during exercise?** - Endogenous carbohydrate is stored in the muscle and liver. Glycogen stored in the muscle can be used directly for energy during exercise, but liver glycogen must be converted to glucose and then transported in the blood to the working muscles for use during exercise. Endogenous carbohydrate can fuel high intensity endurance exercise for around 2-3 hours before stores become depleted. Exogenous carbohydrate can also be used to provide energy during exercise when it is ingested in solid, liquid or gel forms. The maximal rate of exogenous carbohydrate oxidation during exercise is approximately 1.8g/min 7. **Which of the following forms is most ergogenic during endurance exercise?** - **Gel** 8. **Which of the following accurately reflect the current recommendations for carbohydrate consumption during a specific exercise duration?** - **60-90/hr of CHO should be ingested in prolonged exercise lasting 2-3 hours or more. These should come from multiple sources of CHO (e.g mix of glucose and fructose)** 9. **Which of the following strategies can facilitate low muscle glycogen avability during an endurance training session?** - **All of the above, training twice a day, training after an overnight fast, consuming a low carbohydrate diet** 10. **The maximal rate of fat oxidation occurs at approximately what percentage of VO2max?** - **46-65%** 11. **Which of the following statements is most correct about non-ketogenic, low CHO, high fat diets (NK-LCHF)** **A NK-LCHF diet includes a low intake of CHO (less than 2.5 per kg body mass) but sufficient amounts to prevent ketosis. Following this type diet leads to increased fat oxidation up to 100% by increased fat mobilisation, increased avability of intra-musular triglycerides stores, increased enzyme acitivity, and reduced muscle glycogen utilisation. Athletes following a NK-LCHF diet usually adapt within 5 days** 12. **Substantial increases in the oxidation of fat during exercise can be achieved after a high fat diet lasting a minimum of how many days?** - **5** 13. **Which of the following athletes may be able to complete an ironman triathlon mostly using fat to meet energy demands and therefore, not needing to rely on significant carbohydrate intake during the race?** - **Athletes who are fat adapted from eating a ketogenic diet in training** 14. **Which of the following best describes the way fatty acids are mobilised from adipose tissue during exercise?** - Epinephrine is released from the adrenal glands during exercise and this stimulates lipolysis, which is the process by which fatty acid chains are cleaved off the glycerol backbone of the triglycerides stored in adipose tissue. A chain of reactions is triggered when epinephrine binds to adipose cell membranes. The released free fatty acids can bind to albumin for transport in the blood because albumin is water soluble, but also includes several hydrophobic binding sites. 15. **A protein source that is rapidly digested and absorbed, and therefore would be the most effective in stimulating muscle protein synthesis should contain at least 3g of leucine. Which of the following food choices would provide at least 3g leucine?** **200g Greek yougurt** 16. **20-40 g of high biological value (HBV) protein with 12-15 g essential amino acids with at least 1-3 leucine every 3-4 hours, such as beef, chicken, eggs and youhurt** 17. **Which of the following best describes the different effects on resistance training and protein supplementation on muscle strength gains after several weeks of training?** - **Resistance training provides the greatest stimulus for gains in muscle strength and protein supplementation provides an additional, but relatively small, extra benefit** 18. **Which of the following is best to consume after resistance exercise to enchance muscle protein synthesis?** - **To enchance muscle protein synthesis after resistance exercise, the best option to consume is:** - **5-6 whole eggs containing 30-35g of protein** 19. **It is commonly thought that strength and power athletes have higher protein requirements however endurance athletes also require more protein than a sedentary individual, which of the following is most accurate for endurance- based athletes?** - Endurance athletes have increased protein requirements due to oxidation of protein during exercise, physiological adaptation to training and for repair and regeneration of tissues after exercise. Daily protein recommendations for endurance athletes range from 1.2-1.7g/kg of body mass and should ideally be evenly distributed throughout the day. 20. **Why are lower ability competitiors at a higher risk of hyponatremia during a race in the heat?** - As they take a longer time to complete the race, higher volumes of sweat are lost and there is more opportunity to consume fluids, likely water, during the race which dilates the blood sodium concentration further, compared to elite athletes who race faster and have less opportunity 21. **Rehydrating after exercise is important. Which accurately explains the most effective post exercise rehydration method?** - **Bevegrages containing sodium, carbohydrate and protein are most effective for rehydration after exercise, though drinkning water with foods containing these ingredients is likely to be just as effective** 22. **Sports drinks are designed to enchance fluid retention, increase thirst and reduce risk of hyponatremia. Which of the following is correct for athletes?** - Sports drinks like Powerade and Gatorade contain the optimal amount of CHO (5-10%) supported by evidence based research, as CHO content \>10% is known to increase risk of GI stress during exercise. 23. Which of the following accurately describes how hydration status can influence performance via cardiovascular system impacts from exercise? - As body temperature increases with exercise, an increase in blood flow directed to the skin for evaporative cooling is required, ultimately reducing blood volume and increasing the stress on the heart rate. 24. Which of the following best explains vitamin requirements for athletes? - Nutrient reference value for vitamin requirements are used as a starting point for athletes, there are no definitive recommendations established 25. Vitamin d plays an important role in bone health, immune function, and muscle growth and repair, which of the following best describes the relationship of vitamin D in athlete populations? - Low serum concentrations of vitamin D are associated with impaired muscle function; however, improved performance is not always observed when individuals with low vitamin D status receive vitamin D supplements. 26. Which of the following best describes how micronutrients may assist athletes reduce the risk of injury and or assist in the rehabilition from musculoskeltal injury? - Vitamin C enriched gelatine- collagen supplements consumed about an hour before injury rehabilitation sessions may facilitate greater collagen synthesis and strengthening of the extracellular matrix 27. Exercise training can increase iron requirements for athletes. Which best explains an accurate statement regarding iron and athletes? - Periods of rapid growth, training at high altitude, menstrual blood loss, haemolysis resulting from frequent running foot strikes or injury are associated with negative iron status in athletes 28. Which of the following is likely to increase iron requirements of athletes? - Injury, training at high altitude, and footstrike haemolysis all increase the iron requirements of athletes. 29. Bicarbonate supplementation is best suited to which of the following athlete groups and why? - Athletes that compete in short duration, high intensity exercise, as it increases the buffering capacity of the blood to buffer acid produced by the muscle during intense exercise, therefore delaying the onset of fatigue. 30. Which of the following is most likely to be correct about the placebo effects on dietary supplements such as caffeine that are known to enhance performance? - The placebo effect enhances performance, but the magnitude of this effect is usually slightly less than the amount of performance improvement observed from the actual supplement. 31. What is the best way to understand and check if a supplement is safe to use for an elite athlete that would be drug tested during competition? - The best way is to make sure the label indicates it has been batch tested by a third-party testing facility. Cross checking the product with Sports Integrity Australia would also clarify if it is safe 32. Which of the following best describes the benefits of sports foods and dietary supplements for athletes? - Certain sports foods and dietary supplements may provide small benefits for athletes if used appropriately, however, not all products available have scientific evidence to support their benefit 33. Which of the following accurately lists different types of sports foods? A sports electrolyte drink such as Powerade, a protein supplement shake, sports energy gels and bars and a liquid meal supplement 34. Which of the following is most accurate regarding protein intake for older (Masters) athletes - Protein requirements are increased for muscle protein synthesis in master's athletes, with more emphasis on consuming higher biological value proteins is recommended as well. The importance of adequate leucine intake per meal and regular distribution across the day is also much the same as for younger athletes 35. Most research in exercise and sports nutrition is conducted on men with relatively few studies conducted on women. Which of the following correctly highlights some important gender differences - During a woman's menstrual cycle, there is a slight increase in metabolic rate and increase in core temperature which may have implications on performance compared to men 36. Diabetes mellitus is a metabolic disorder resulting from defects in insulin secretion, insulin sensitivity or both. Which of the following is correct regarding type 1 diabetes (T1DM) ? - T1DM treatment involves life-long use of exogenous insulin to maintain blood glucose levels within an optimal range \~4-8mmol/l. Hypoglycaemia occurs when blood glucose levels fall below 4mmol/L with a mismatch between CHO intake and active insulin within that individual. 37. Which of the following lists appropriate gluten free carbohydrates for a coeliac athlete? - Mashed potato, cooked rice, banana or fruit yoghurt 38. Which of the following is a good strategy for an athletes following a vegan diet to meet their high energy needs? - Choose higher fat plant foods such as avocado, nuts and seeds Spørsmål fra øvingsquizen 1. Which of the following best describes guidelines for weight loss in athletes? - A negative energy balance with an energy deficit of approximately 2000-4000kj per day is likely to elicit a 0.5-1.0kg/week weight loss, and can be achieved through a combination of dietary and training interventions. Dairy foods may assits with lean body mass maintenance during a period of negative energy balance 2. Which of the following best describes the low energy avability in females questionnaire (LEAF-Q) - The LEAF-Q is a screening tool to identify athletes at risk of low energy avability.it is a questionnaire which collects information about injury, reproductive function and gastrointestinal symptoms 3. Which of the following best describes the measurement of energy expenditure in athletes? - It is difficult to measure energy expenditure in athletes with the current tools available. Doubly labelled water is the best method, but it is expensive and not always available. Wearable devices often provide better estimates of energy expenditure than predicition equations, but the algorithms used can be inaccurate and the devices only record measurements when they are worn, which can make it difficult to estimate energy expenditure over long periods of time 4. During long duration endurance exercise it is recommended that athletes consume cho from a combination of monosaccharides rather than just glucose. What is the rationale for this recommendation - Glucose absorption in the gut is the rate limiting step for exogenous glucose to be used as fuel by the muscle. Consuming other monosaccharides in combination with glucose, will allow more CHO to be absorbed thorugh multiple transport pathways and this will result in more CHO being available for energy production 5. Which of the following best describes the charctheristics of an optimal pre-event meal for an athlete? - The pre-event meal should contain 1-4g/kg for carbohydrate for topping up muscle glycogen, be high in sodium to assist with fluid retention and low in fibre for gastrointestinal comfort 6. Which of the following best describes the intensity of exercise that elicits maximal fat oxidation? - Fat oxidation occurs at an intensity of 45-65% VO2 max, but there is significant individual variation with some people falling outside this range 7. Which of the following best describes the process of ATP production from beta- oxidation - Fatty acetyl-coa molecules passing through a sequence of four enzymatically catalyzed reactions in one cycle of beta oxidation. Each cycle of beta-oxidation produces one acetyl-coa, one FADH, and one NADH. Acetyl coa enters the krebs cycle to generate ATP, while FADH and NADH enter the electron transport chain to generate ATP 8. Which of the following best describes the way fatty acids are mobilised from adipose tissue during exercise?