Chapter 6 Study Guide

During endurance exercise, A) carbohydrate consumption throughout event can delay fatigue B) 100 g of carbohydrate should be consumed every 30 minutes C) only solid forms of carbohydrate should be consumed. D) carbohydrate consumption has not effect on performance.

A

Exercise performance: A) increases more when training is accompanied by a high fat diet B) increases more when training is accompanied by a high carbohydrate diet C) increases equally when training is accompanied by either a high fat or high carbohydrate diet.

A

High glycemic foods have a rating of ____, moderate glycemic foods are rated ____, while low glycemic foods are ____. A) 85, 60-85, <60 B) 100, 85-99, <85 C) 60, 40-60, <50 D) 90, 60-90, <60

A

New sports bars (PR Bar and Beta Bar) use the 40-30-30 ratio of CHO, protein, and fat. Which of the following is a rationale for the use of these bars prior to exercise? A) the altered balance between glucagon and insulin will ultimately result in better oxygen delivery. B) With the higher levels of protein, damage to the muscle cells will be reduced. C) There will be more available BCAA to facilitate the levels of serotonin to reduce muscle fatigue. D) None of the above are correct.

A

Which of the following is considered a low glycemic index food? A) apples B) lentils C) raisins D) honey

A

Which of the following is not a risk factor or trigger condition for eating disorders? A) Supervised dieting B) Dieting at an early age C) Traumatic events D) Early sport-specific training

A

Which of the following would be an appropriate amount of carbohydrate to consume in a sports drink when participating in an event lasting less than 1 hour? A) less than 4% carbohydrate B) 6-8% carbohydrate C) >8% carbohydrate D) sports drinks should never be consumed

A

An eating disorder occurring primarily in young, female athletes that is characterized by a food intake less than that required to support the training regimen and by body weight no more than 95% of normal is called __________ ___________.

Anorexia athletica

An eating disorder characterized by marked self-induced weight loss accompanied by an intense fear of fatness and reproductive hormonal changes is called ____________ ___________.

Anorexia nervosa

The glycemic index: A) is dependent upon whether a carbohydrate is simple or complex; simple sugars have a high glycemic index while complex carbohydrates have a low glycemic index. B) is dependent upon the speed at which carbohydrates are digested and absorbed; foods with a high glycemic index cause a fast, high elevation in glucose and insulin, whereas foods with a low glycemic index cause a slower rise in both. C) high glycemic foods such as most fruits, legumes, and dairy products are preferred for glycogen resynthesis. D) a, b, and c are correct

B

The rate at which an ingested fluid enters the body's supply is dependent upon four factors. Which of the following is not a true factor? A) Gastric emptying rate decreases as the caloric content of the ingested fluid increases. B) Sodium greatly decreases intestinal fluid absorption over plain water. C) The amount of fluid emptied from the stomach is large immediately after drinking and then slows down as the volume decreases. D) The gastric emptying rate of hot and cold fluids are similar.

B

Which of the following is the normal RDA for an adult for carbohydrates and the recommendation for an athlete training for an endurance event? A) 2 g·kg-1·day-1; 4.5 g·kg-1·day-1 B) 4.5 g·kg-1·day-1; 8-10 g·kg-1·day-1 C) 8-10 g·kg-1·day-1; 12-15 g·kg-1·day-1 D) 12-15 g·kg-1·day-1; 20-30 g·kg-1·day-1

B

Which of the following is the normal daily requirement of protein and the recommendation for an athlete involved in weight training? A) 0.6 g·kg-1·day-1; 0.8-1.1 g·kg-1·day-1 B) 0.8 g·kg-1·day-1; 1.2-2.0 g·kg-1·day-1 C) 1.2 g·kg-1·day-1; 1.2-2.0 g·kg-1·day-1 D) 0.8 g·kg-1·day-1; 2.5-3.7 g·kg-1·day-1

B

_______ ____________ ____________ are vitamins involved in energy production and tissue synthesis and repair.

B Complex Vitamins

An eating disorder marked by an unrealistic appraisal of body weight and/or shape that is manifested by alternating bingeing and purging behavior is called ___________ ___________.

Bulimia nervosa

All of the following are examples of identified risk factors for developing an eating disorder except: A) Mandy, modeling her older sister, began dieting at the age of 9. B) Mandy started playing soccer at the age of 4. C) Mandy began a multi-sport class at the age of 5, where she played different sports and games each week of the class. D) When Mandy hit puberty at the age of 10, she developed curves that she thought made her look fat.

C

An individual exhibits the following symptoms: Body weight more than 5% below normal for age and height without medical cause Food intake of <1200 kcal·day-1 Delayed puberty Bingeing of noncalorically dense foods followed by purging Compulsive exercise in excess of fitness or training needs These are indicative which of the following? A) Anorexia nervosa B) Bulimia nervosa C) Anorexia athletica D) Normal accepted behavior

C

Eating disorders may result in which of the following? A) Increased dental problems and loss of hair quality B) hormonal disruptions C) Changes in blood pressure, GI complications, and anemia D) a, b, and c are correct.

C

Prior to an endurance event, one should consume: A) a high fat meal 5 hours prior to the event B) 50-100 g of carbohydrate 10 minutes prior to the event C) 50-100 g of carbohydrate 2-5 hours prior to the event D) 50 g of protein 30 minutes prior to the event

C

When a runner hits the wall, this means that (s)he: A) has exceeded O2 capacity and can no longer tolerate the lactic acid. B) has reached anaerobic threshold and must slow down. C) has exhausted his/her muscle glycogen supply and must utilize fatty acids as the major fuel. D) has exceeded the limits of his sympathetic nervous system and the parasympathetic is regaining control

C

Which of the following is not a goal of an optimal competitive diet? A) Ensure adequate fuel supplies in the pre-event time span B) Achieve desired weight classifications while maintaining fuel and water supply C) Restrict nutrient supply during competition to avoid gastric distress D) Facilitate temperature regulation by preventing dehydration

C

___________ ____________ is a process of nutritional modification that results in an additional storage of glycogen in muscle fiber that can be approximately three to four times the normal levels.

Carb loading

A high-protein intake is necessary: A) for maintaining a positive nitrogen balance in resistance trained individuals B) for maintaining positive muscle protein synthesis with aerobic training. C) when athletes reduce the level of training to prevent muscle atrophy. D) a and b are correct

D

The modified CHO loading technique emphasizes which of the following? A) A rapid taper that is accompanied by a diet ~70% CHO B) A slow taper that is accompanied by a diet that restricts CHO intake for 3 days, then an increase in CHO up to 90% of calorie intake C) A slow taper that is accompanied by a diet that allows unlimited CHO intake D) A slow taper that is accompanied by a diet ~ 70% CHO

D

Which of the following demonstrates an effective strategy to prevent the likelihood of developing an eating disorder? A) Encourage youth to find a sport they are good at and devote themselves to that sport. B) Instruct youth athletes that they are too young to be worrying about what they eat. C) Regularly weigh athletes in a group setting so that they are all aware of each other's weight changes. D) Monitor athletes' weight to detect unwarranted changes.

D

Which of the following is not true regarding carbohydrate/electrolyte/fluid replacement? A) If an event is shorter than 30 minutes, the preferred beverage is plain water. B) If the event is between 1 and 2 hours or takes place in high heat and humidity, the CHO concentration should be 2.5-8% and the sodium content 30-110 mg. C) If the event is between 2 and 4 hours in moderate environmental conditions, the CHO concentration should be 6-10% and the sodium concentration 30-110 mg. D) If the event is longer than 4 hours, the ingestion of any concentration of CHO and sodium can lead to "water intoxication" (hyponatremia).

D

Which of the following is not true regarding glycogen resynthesis? A) Carbohydrate ingestion (50-100 g) should begin as soon after a workout or competition as is practical (15-30 min). B) Resynthesis occurs at about 5-6% per hour when eating approximately 50 g of CHO every 2 hours. C) Liquid CHO is as effective as solid CHO. D) Storage of liver and muscle glycogen is maximized after a muscle is exhausted by eccentric muscle work.

D

Carbohydrate loading A) is used to enhance glycogen stores before an endurance event. B) can enhance performance for sprinting events. C) is often used by body builders prior to competition enhance muscle size and definition. D) a, b, and c are correct E) a and c are correct

E - check

_________________ is a measure that compares the elevation in blood glucose caused by the ingestion of 50 g of any carbohydrate food with the elevation caused by the ingestion of 50 g of white bread.

Glycemic Index

Elements not of animal or plant origin that are essential constituents of all cells and of many functions in the body are called ___________

Minerals

A transient decrease in red blood cells and hemoglobin levels (grams per deciliter of blood), vitamins, organic substances of plant or animal origin that are essential for normal growth, development, metabolic processes, and energy transformations is called ___________ __________

Sports anemia