Sports Nutrition Final

Question 1

The greater the exercise intensity, the greater the reliance on ____ as fuel.

Answer 1

carbohydrates

Question 2

Which of the following substrates provides the majority of the cellular fuel for low-intensity, primarily aerobic activities?

Answer 2

fat

Question 3

Energy can neither be created nor destroyed is the:

Answer 3

First Law of Thermodynamics

Question 4

In a sedentary individual, the largest influence on “energy out” is:

Answer 4

resting metabolism

Question 5

One MET is equal to

Answer 5

3.5 mL of O2 per kg of body weight

Question 6

Which energy metabolic system provides a large volume of ATP for high-intensity activity but remains within the athlete’s capacity to bring sufficient oxygen into the system?

Answer 6

oxidative phosphorylation

Question 7

Which of the following sports is most reliant on the phosphocreatine energy metabolic system to derive lactic acid is:

Answer 7

repeated sprints, middle distance runners (400 m)

Question 8

The amino acid tryptophan is involved in the production of:

Answer 8

serotonin

Question 9

The recommended protein intake for adult athletes is approximately

Answer 9

1.5 g

Question 10

An athlete with an inflamed tongue, cracked dry skin at the corners of the mouth, and bright light sensitivity is likely suffering from a deficiency of

Answer 10

vitamin B-2 (riboflavin)

Question 11

Which of the following creates a coenzyme that is involved in deamination and transamination reactions?

Answer 11

vitamin B-6

Question 12

The recommended intake of sodium for athletes is

Answer 12

200 g/day for non-athletes

Question 13

Consumption of non-steroidal anti-inflammatory drugs (aspirin, ibuprofen, etc) before or during an endurance event may

Answer 13

prevent the body from manufacturing prostaglandins

Question 14

Dilutional pseudoanemia (sports anemia) occurs when:

Answer 14

blood volume increases and blood contents are diluted

Question 15

Which of the following is a copper-containing iron-transport protein?

Answer 15

transferrin

Question 16

In a state of hyper-hydration, the concentrations of electrolytes, protein, and glucose are lower than normal in the blood. This condition shuts down the production of ____ so that diluted urine is produced.

Answer 16

aldosterone

Question 17

The osmoreceptors of the hypothalamus can induce the sensation of ‘thirst,’ but this rarely occurs unless the athlete has already lost approximately ____ liters of body water.

Answer 17

1.5-2 liters

Question 18

The effect of ‘aldosterone’ is to

Answer 18

retain sodium, decrease osmolarity, increase blood volume

Question 19

Well-trained athletes who exercise in a hot and humid environment may lose

Answer 19

sodium/salt

Question 20

The ‘Heat Index’ provides a guideline for the likelihood of heat stress by simultaneously examining environmental

Answer 20

ambient air temp, humidity

Question 21

During continuous exercise, fluid consumption is rarely greater than ___ L per hour.

Answer 21

1-2 L

Question 22

The ideal carbohyrdate concentration for a sports beverage appears to be about ___%

Answer 22

6

Question 23

Based on dietary intake only, whom would you expect to have the lowest amount of muscle creatine?

Answer 23

vegetarians/vegans

Question 24

The preferred energy source by exercising muscle for the process of anaerobic glycolysis is

Answer 24

glycogen

Question 25

Of the following, which would encourage the fastest gastric emptying rate?

Answer 25

free glucose

Question 26

Athletes with a higher risk of cramps are likely to be in need of more

Answer 26

sodium

Question 27

Signs and symptoms of hyponatremia include

Answer 27

confusion, nausea, headache, unconsciousness

Question 28

The purpose of beta oxidation is

Answer 28

to remove 2 carbon segments from fatty acids & convert to Acetyl CoA

Question 29

'Endurance' sports beverages often have sodium concentrations that are typically

Answer 29

200-450 mg

Question 30

Marathon runners should consume fluids

Answer 30

that are high in sodium

Question 31

The ideal sports beverage should contain

Answer 31

carbs and sodium

Question 32

The immediate post-exercise strategy should involve

Answer 32

replacement of carbs, glutamine, and arginine

Question 33

Of the following, which is the best source of creatine?

Answer 33

Raw meat (steak)

Question 34

Creatine monohydrate supplementation has been found to

Answer 34

not be the best source of creatine

Question 35

Which of the following substances is used by some endurance athletes to improve hydration state prior to a long race in a hot and humid environment?

Answer 35

gatorade - sodium containing sports drink

Question 36

The theory behind taking bicarbonate (sodium bicarbonate) is that it

Answer 36

prevents the lowering of pH and increases blood volume

Question 37

Studies generally agree that maximal anabolic use of protein by humans is about

Answer 37

0.8 g/kg body weight

Question 38

An ergogenic effect of caffeine is to

Answer 38

stimulate CNS: improve endurance and high intensity activities up to 20 mins

Question 39

The breakdown product of maltose is

Answer 39

2 glucose

Question 40

The more severe the energy deficit achieved during the day, even if energy balance is achieved at the end of the day, is associated with

Answer 40

hypoinsulinemic, high body fat percentage

Question 41

Individuals dying from 'anorexia nervosa' are likely to have

Answer 41

high body fat percentage and low organ mass

Question 42

The body's reaction to an inadequate caloric intake, even if the caloric deficit is temporary and relatively brief, is to

Answer 42

lose lean mass, use protein/muscle glycogen as fuel, increase insulin production for next meal

Question 43

Of the following methods for estimating body composition, which method is now considered to be the most accurate?

Answer 43

DEXA

Question 44

The average energy stores of muscle glycogen could theoretically fuel exercise for

Answer 44

1-2 minutes

Question 45

Nonessential nutrients may be synthesized in the body.

Answer 45

true

Question 46

The RDA for nutrients is 2 SD above the average requirement, while the RDA for energy the mean of the average requirement.

Answer 46

true

Question 47

If not exposed to sunlight, pure vegans will need dietary supplements of vitamin D.

Answer 47

true

Question 48

Plant food possess a high content of fiber and other nutrients that have been associated with reduced levels of serum cholesterol and the prevention of coronary heart disease, because this fiber has the capability of sequestering dietary fats.

Answer 48

true

Question 49

The 3 key words to a healthful diet are balance, moderation, and

Answer 49

variety

Question 50

Nutrients that the body needs, but cannot produce in adequate quantities are called

Answer 50

essential

Question 51

Iron is an example of a

Answer 51

mineral

Question 52

The following are essential nutrients

Answer 52

carbohydrates, fats, proteins, vitamins, minerals, and water

Question 53

Nutrient density refers to the foods nutrient concentration relative to its caloric load.

Answer 53

true

Question 54

What kind of deficiency are strict vegetarians at higher risk?

Answer 54

vitamin B-12 deficiency

Question 55

Combining rice with ___ brings together foods with complementary proteins.

Answer 55

beans

Question 56

Hyponatremia may occur with long duration exercise in hot and humid environments in people consuming ___ during the activity.

Answer 56

water

Question 57

What slows gastric emptying?

Answer 57

fat

Question 58

When an individual is in a fed state (the time when nutrients are being absorbed), which hormone exerts the most influence?

Answer 58

insulin

Question 59

A person with aldosteronism is likely to have

Answer 59

hypertension

Question 60

If someone had a daily energy deficit of 150 calories each day for 6 months, approximately how much mass could you predict they would lose during that period of time?

Answer 60

7.2 lbs

Question 61

The essential fatty acid is

Answer 61

linoleic acid and alpha-linolenic acid (omega-3 and omega-6)

Question 62

The difference between polyunsaturated fatty acids and monounsaturated fatty acids, is that monounsaturated fatty acids

Answer 62

have one double bond in carbon chain OR tend to maintain HDL cholesterol

Question 63

The following are simple lipids

Answer 63

fatty acids, glycerol, triglycerides, diglycerides, monoglycerides, sterols, and waxes

Question 64

What is the most prevalent fatty acid?

Answer 64

Oleic acid

Question 65

The lease dense carrier of cholesterol and other lipids in the blood is

Answer 65

LDL

Question 66

The following are functions of proteins:

Answer 66

``` Enzyme and protein synthesis Nutrient transportation Energy metabolism Hormone production Fluid balance Acid-base balance Growth and tissue maintenance Synthesis of other small nitrogen-containing compounds Forms antibodies ```

Question 67

The recommended intake of protein for healthy adults is

Answer 67

0.8 g/kg of body weight

Question 68

The recommended intake of protein for physically active healthy adults is

Answer 68

1.5-1.7 g/kg

Question 69

The vitamin needed for transamination and deamination reactions is

Answer 69

vitamin B-6

Question 70

The following are hormones that build protein (anabolic hormones):

Answer 70

growth hormone insulin androgen estradiol

Question 71

The following hormones break down proteins:

Answer 71

cortisone hydrocortisone thyroxin

Question 72

How many calories should a 100kg power athlete consume from protein?

Answer 72

150-200 g/day

Question 73

A growing child can use ____ protein anabolically per day.

Answer 73

1-1.6 g/kg

Question 74

The deficiency disorder for niacin is called

Answer 74

pellagra

Question 75

The deficiency disorder for vitamin C is called

Answer 75

scurvey, purpura

Question 76

The deficiency disorder for vitamin B-12 is called

Answer 76

pernicious anemia

Question 77

The deficiency disorder for vitamin B-1 is called

Answer 77

beriberi

Question 78

The BMI of a 5'11", 180 lb person is

Answer 78

25.1

Question 79

The height in cm of a 1.78 m tall person is

Answer 79

178 cm

Question 80

The weight in pounds of a 73 kg person is

Answer 80

160.61 lbs

Question 81

About how much FFM (in lb) does a person have who weighs 75 kg and has a body percentage of 15%?

Answer 81

140 lbs

Question 82

A ferritin level of above 20 mcg/dL would encourage you to

Answer 82

intake more iron (anemia)

Question 83

A reasonable weight increase is approximately ____ per week.

Answer 83

0.5-1 lb

Question 84

Air resistance accounts for about ___ of the total energy expended to run 100 m in 10 seconds.

Answer 84

16%

Question 85

Competitive male distance runners are more likely to run out _______ by the end of a distance race.

Answer 85

carbs, sodium, ATP, etc