Sports Nutrition Test 2
During intensive training, caloric needs for power athletes for males are _______ kcal/kg and ________ for females
55; 40
Carbohydrate content in beverages utilized during exercise in order to avoid issues with gastric emptying
6% to 8%
Age range that is most likely to suffer from hyponatremia
70 year old males
What type of hydration plan would you recommend to an athlete who is prone to dehydration?
A hyperhydration protocol
An athlete seeks a recommendation for a hypertonic beverage she can consume during exercise. In order to maximize gastric emptying, what should this athlete avoid?
A hypertonic fluid with more than 8% carbohydrate
What is an isoflavone
A phytoestrogen that mimics estrogen and is often combined with protein to make soy isolate.
Which of the following correctly characterizes an adulterated substance?
A substance deemed unsafe due to insignificant or unreasonable risk of illness or injury
Which item increases urine output and delay rehydration when consumed in relatively large amounts, especially during the post-exercise recovery period?
Alcohol
Which hormone is secreted by the adrenal cortex and results in increased reabsorption of sodium by the kidneys and decreased sodium lost in sweat?
Aldosterone
Deficiency of which vitamins increase risk of anemia
B12, Folate
Factors that impact sweat rate
Body size, genetic predisposition, training environment, intensity and duration of activity
When should an athlete who participates in heavy resistance training consume protein in order to maximize muscle protein synthesis?
Carbohydrate intake enhances amino acid intake and stimulates muscle protein synthesis
Amount of blood pumped with one beat
Cardiac output
Flaxseed
Cardiovascular health
Which substance, found in high concentrations in type 2 skeletal muscle fibers, assists in prolonging the duration of exercise by buffering the acidity associated with the byproducts of anaerobic energy systems?
Carnosine
Which type of protein supplement provides extended release of the protein over several hours after ingestion?
Casein
Why do strength athletes typically have high caloric needs despite expending relatively few calories during training or competition?
Competitive strength athletes typically have high muscle mass and therefore high metabolic rates
Based on the most current research, what strategy might an endurance athlete follow in order to maximize the amount of carbohydrate absorbed when consumed during exercise?
Consume different types of cabrohydrates
Which supplement has been shown to increase the body's ability to build muscle mass when combined with intense resistance training workouts without significant risk of side effects?
Creatine
In addition to providing the fuel needed for exercise, what other benefit is associated with carbohydrate consumption during exercise for power athletes?
Decrease in cognitive fatigue
Which of the following would be considered benefits of a hyperhydration protocol prior to intensive self training?
Delayed dehydration, Maintenance of high fluid volume, offset of core temperature increase
St. John's Wort
Depression
Which of the following forms the basis for the government's regulation of dietary supplements?
Dietary Supplement Health Education Act (DSHEA)
Factors that may lead to decreased fluid intake to cause dehydration
Dislike the taste of the available beverage, inaccessibility, inability to tolerate high fluid intake without experiencing gastrointestinal upset, lack of education
Which type of supplement is commonly abused by athletes in sports with weight requirements?
Diuretics
What practice is characterized by ingesting a substance for the express purpose of enhancing performance?
Doping
Which of the following correctly characterizes the recommendations related to consumption of soy products?
Early studies indicate soy isolates decreased low-density lipoprotein cholesterol and blood pressure, AHA retracted the claim that soy proteins and isoflavones had significant cardiovascular benefits, the 1999 claim by the FDA that soy protein is linked to cardiovascular benefits remains in place, whole food soy products are recommended as opposed to soy isolates, food manufacturers and consumers responded to early research by increased offerings and consumption of soy products
Heat cramps have been attributed to
Electrolyte imbalance
Radiation
Energy that is radiated or transmitted in the form of rays or waves or particles.
Which effects are attributed to caffeine use during exercise?
Enhanced speed in endurance events, decreased perceived exertion during exercise, less fatigue noted with high intensity exercise
How often should carbohydrate consumption occur during an extended endurance workout to optimize performance?
Every 15 to 20 minutes
Although poor zinc intake is associated with decreased cardiovascular function and decreased muscular strength and endurance, why should zinc supplementation be discouraged?
Excessive zinc intake can lower high-density lipoprotein and interfere with iron absorption.
At what point does carbohydrate ingestion during exercise become essential to provide adequate fuel?
Exercise session lasting longer than 2 hours
Factors that could increase sweat rate significantly enough to cause dehydration
Exercising at a high intensity for a long period of time, exercising in helmet and shoulder pads
A person with a higher body fat percentage will carry a higher percentage of their body weight as water
False
Aerobic power is faster in the aerobic systems than anaerobic systems
False
Dehydration characterized by a loss of greater than 2% body weight will have a significant impact on muscular strength and anaerobic function
False
Dietary supplements are closely regulated by FDA
False
Endurance athletes should avoid carbohydrates in the hour prior to exercise to avoid reactive hypoglycemia
False
Moderate caffeine intake of as little as 240 mg/day, or approximately 2 cups of coffee, can lead to dehydration due to diuretic effects, but may also provide a performance benefit
False
Performance enhancing effects of caffeine use are stronger in chronic caffeine users
False
Some research indicates that consumption of a carbohydrate prior to high-volume resistance training may maintain glycogen stores and improve work capacity, but consumption during activity is not recommended
False
Typical sports drinks contain adequate amounts of sodium to prevent hyponatremia for athletes participating in events that last longer than 2 hours
False
A power lifter has been advised by his coaches that he needs to lose some weight while still maintaining his rigorous training schedule. When evaluating the athlete's diet, which macronutrient will likely need to be monitored closely and possibly limited?
Fat
Muscle cramps are more likely the result of
Fatigue
Condition commonly seen in female athletes in a state of chronically low energy availabilty
Female athlete triad
Common nutritional mistakes made by athletes
Focus on weight instead of body composition, failure to maintain adequate hydration status, and excessive energy restriction
Factors that influence body's water volume
Food and drink consumed, water loss from breathing, sweat rate, urine and feces excretion
What recommendation should be made to a recreational athlete who is interested in supplementing with branch-chain amino acids?
Food sources of protein and amino acids may provide basically the same effects at a fraction of the cost
Primary side effects associated with consumption of high concentrations of carbohydrates during exercise?
Gastrointestinal distress
Recovery nutrition strategies for strength athletes focuses on carbohydrate intake to replenish
Glycogen stores
Which resource would provide the mot valid and unbiased information for assessing the credibility of a nutritional supplement?
Governmental agencies such as FDA or Office of Dietary Supplements
What are major drawbacks of herbal supplements in lieu of medicine?
Health effects of herbal supplements are not as clearly identified, herbal supplements are not as closely regulated and therefore risk adulteration and contamination
Which heat pathology requires immediate medical attention and aggressive cooling efforts?
Heatstroke
In what ways do hydration strategies for strength athletes compare to those of endurance athletes?
Hydration considerations are basically the same for both strength and endurance athletes
Negative effects associated with chronic caffeine use?
Hypertension, hyperglycemia, withdrawal symptoms, insomnia
What condition results when the body loses heat faster than it is able to generate it?
Hypothermia
Echinacea
Immune system, cold symptoms
Zinc
Important for energy metabolism, cell growth, and tissue repair
What defense can an athlete take who is banned from a sport for taking a contaminated supplement?
Inadvertent doping
A patient with a history of heart disease and depression is looking for natural ways to decrease risk and minimize the impact of these conditions, which recommendation is appropriate?
Increase consumption of cold-water fish such as cod, tuna, and mackerel, or discuss omega-3 supplementation with a physician.
Which of the following effects are noted in athletes who use stimulants to enhance performance?
Increased heart rate, increased cardiac output, increased glucose availability
Adaptations that occur in highly trained endurance athletes that serve to increase aerobic power
Increased mitochondrial concentration, enhanced delivery of oxygen to working cells, and more effective utilization of fuel
A carbohyhdrate-rich meal 3 to 4 hours prior to competition benefits an endurance athlete by
Increasing muscle and liver glycogen stores
Deficiency of which of the following minerals can limit aerobic capacity?
Iron
A rookie in the NBA would like to increase his size and strength to be more competitive at training camp. What information should be included about androstenedione?
It is not currently banned by the NBA, it can result in a reduction in HDL cholesterol and baldness
Why is it important that endurance athletes take in sufficient amounts of protein?
It is required to repair damaged muscle tissue, it enhances glycogen replenishment in the absence of sufficient carbohydrate, and it maintains nitrogen balance
What effect will be seen in the urine of a person who is dehydrated?
It will be concentrated
Why are ephedrine, sibutramine, and methylhexaneamine commonly involved in claims and inadvertent doping?
Labeling often contains unrecognizable names, alternate names for the substances are not included on the banned substance list
An endurance athlete who is consuming too few calories to support basic metabolic needs and fuel exercise would be characterized in which state?
Low energy availability
Gingko biloba
Memory
An Ironman triathlon participant is burning upwards of 3,500 calories per day during training sessions and is consuming approximately 3,000 calories. If this pattern persists over several weeks, what impact will it have on the athlete?
Muscle atrophy, fatigue, increased risk of injury
Why should consumers exercise caution when purchasing any product that claims to boost muscle mass?
Muscle-building products may be contaminated with anabolic steroids.
What results are noted when protein consumption for strength athletes exceeds the 1.2-1.7 g/kg recommended by the American College of Sports Medicine and the Academy of Nutrition and Dietetics?
No additional strength benefit is noted.
What best summarizes the research related to vitamin supplementation
No significant health benefits have been shown with vitamin supplementation
Two primary principles that athletes should follow to avoid extreme fatigue and optimize performance
Optimize liver and muscle glycogen stores, enhance efficiency with which glucose and fatty acids are converted to fuel
Recommended treatment for an athlete who is dehydrated but conscious, cognizant, not demonstrating any type of gastrointestinal upset, and not at risk for hyponatremia?
Oral fluids
Which of the following is a goal of the Current Good Manufacturing Practices guidelines instituted by the FDA
Prevent inclusion of incorrect ingredients in the product, prevent contaminants in the product, minimize mislabeling
Who is the best person to help a patient evaluate the risks and benefits of taking a specific nutritional supplement?
Primary care physician
Why is increased protein consumption especially important when a person begins a strength training program?
Protein is necessary to promote increased rate of muscle building
Which of the following factors impact muscle protein synthesis and therefore muscle hypertrophy?
Protein source, protein quality, timing of intake, and carbohydrate intake
What role does nutrition play for strength athletes?
Providing fuel for sport and resistance training, optimizing recovery from training, promoting muscular hypertrophy
Recommendation for an athlete who is participating in a full weekend soccer training camp
Put a little extra salt on food for 2 to 3 days prior to camp
When the ambient air temperature exceeds body temperature, what type of heat transfer ability is lost?
Radiation
Which of the following serious adverse effects are associated with anabolic steroid use?
Rage, hypertension, gynecomastia
Which options are health benefits associated with the consumption of omega-3 fatty acids?
Reduced disability from depression and ADHD, improved brain development in fetuses and young children, decreased risk of heart disease
Vitamin E
Reduces lipid peroxidation and decreased DNA damage
Physiological functions of water
Regulate body temp, protect vital organs, promote nutrient absorption, maintain high blood volume
What are the major goals of recovery nutrition for power athletes?
Replace glycogen, resynthesize creatine, protein repair and resynthesis.
Sodium
Replaces electrolytes lost through sweating and assists in fluid retention
Iron
Required for production of hemoglobin
Vitamin B12
Serves as cofactor that is used in conversion of food into energy
Physiological effects that occur when the core body temperature drops below its ideal range
Shivering, blood vessels that supply the core dilate
A person's concentration of ________ in the blood drops to less than 135 millimoles per liter.
Sodium
Methods the body uses to regulate temperature
Superficial direction of warm blood, increased sweat production, decreased diuresis
Amino acids
Support muscle hypertrophy
How should an allied health provider best manage a client who is using a nutritional supplement?
The allied health professional should check in with the client regularly regarding efficacy and any noted side effects
Evaporation
The change of state from a liquid to a gas
Which of the following are regulated by Current Good Manufacturing Practices (CGMP) instituted by Food and Drug Administration?
The design and construction of physical plants that facilitate maintenance, cleaning, proper manufacturing operations, handling consumer complaints, maintaining records
Conduction
The direct transfer of heat from one substance to another substance that it is touching.
Convection
The transfer of heat by the movement of a fluid
A strength athlete who unintentionally loses weight during training is not eating sufficient calories to fuel optimal performance
True
Children are at increased risk of heat illness compared to adults
True
Mild dehydration, or a 1% to 2% loss of body weight during an exercise session, is considered to be normal and should not raise significant concern
True
Most hormones are strictly banned as performance-enhancing supplements
True
Research supports supplementations of folic acid in pregnant women
True
Which organization provides voluntary testing and labeling for products that meet their quality guidelines?
United States Pharmacopeia (USP)
Physiological effects of cold stress
Urine production increased, incentive to drink is minimized, increased respiratory fluid loss
Which of the following would be the most accurate way for an athlete to measure euhydration?
Urine specific gravity of less than 1.020 g/mL on first urine void of the day
A power athlete is unable to consume the recommended amount of carbohydrate during exercise due to gastrointestinal upset. What recommendation should be provided to this athlete?
Use a carbohydrate mouth rinse every 10 minutes.
Magnesium
Utilized in conversion of glucose to glycogen
Which claims meets appropriate guidelines to be placed on the packaging of a supplement?
Vitamin C enhances immune system function
According to the Dietary Supplement Health Education Act, a dietary supplement contains which ingredients?
Vitamin, mineral, amino acid, concentrate metabolite or constituent extract, herb or other botanical
Post-exercise hydration protocol
Water to restore dehydration, carbohydrates to replenish glycogen stores, electrolytes to speed rehydration
In research conducted on marathon runners, what factor proved to be the best predictor of hyponatremia?
Weight gain at the end of the race
Which of the following most accurately describes the research regarding the type of protein that should be consumed following a resistance workout to promote muscle hypertrophy?
Whey and soy seem to promote muscle protein synthesis, high-quality proteins, containing all the essential amino acids, research is inconclusive regarding best protein, and casein and milk seem to decrease muscle protein breakdown
Which form of whey provides the highest percentage of protein?
Whey protein isolate
Gender differences in hydration status
Women have a lower metabolic rate during exercise, amount of water and electrolytes retained by the kidney during exercise is about the same regardless of gender, women have lower sweat rate than men during exercise
Which organization is responsible for monitoring and producing the list of currently banned substances utilized by all major organizations?
World Anti-Doping Agency
Athletes at risk of beginning an exercise session already dehydrated
Wrestler preparing to qualify for a weight class, body builder participating in a competition in the next few days, track sprinter participating in four different events
Which of the following athletes should exercise caution and consult a physician prior to utilizing a creatine supplement?
Wrestler with one kidney
Speed with which adenosine triphosphate is generated
aerobic power
postural hypotension
decrease in blood pressure caused by a sudden change in position (e.g., standing up suddenly)
Order of digestive system
mouth, esophagus, stomach, duodenum, jejunum, ileum, ileocecal valve, large intestine, rectum, anus
