FSHN 480 chapter 4
Glucose is the most important energy source during exercise because 1. it is the only energy source that can be used for anaerobic energy production 2. it is the most concentrated energy storage form in the body 3. it provides more energy per liter of oxygen consumed than fat does 4. it produces more ATP per gram than fat does A. 1 and 3 B. 2, 3, and 4 C. 1, 2, and 4 D. 1, 2, 3 and 4 E. none are correct
1. correct 2. incorrect 3. correct 4. not sure answer is probably A (but 1,3,4 isn't an answer)
The maximal amount of energy that may be derived from exogenous carbohydrate is approximately grams per minute. A. 1-2 B. 2-3 C. 3-4 D. 4-5
A. 1-2
Each gram of carbohydrate contains approximately Calories. A. 4 B. 5 C. 7 D. 9
A. 4
A Sports Nutritionist recommends that Gwen consume 60 percent of kcal from carbohydrate. If she consumes 3000 kcals per day, about how many grams of carbohydrate should she consume in a day? A. 450 B. 900 C. 1400 D. 1800
A. 450
Which of the following statements is true? A. Insulin levels usually drop in the blood during exercise. B. Epinephrine levels in the blood generally decrease during exercise. C. Glucagon levels always fall during exercise. D. Cortisol and Epinephrine levels in the blood generally are not affected by exercise.
A. Insulin levels usually drop in the blood during exercise.
Which of the following is true of fructose? A. It is absorbed more slowly than glucose B. It is absorbed more quickly than glucose C. provides more carbohydrate per gram than glucose D. Recommendations are for consumption of a 8-10% solution during exercise
A. It is absorbed more slowly than glucose
Which hormone is released from the pancreas and generally increases the rate of gluconeogenesis in the liver? A. glucagon B. cortisol C. epinephrine D. human growth hormone E. adrenalin
A. glucagon
Which of the following represents the approximate amount(s) of carbohydrate stored in the body of the typical normally fed sedentary adult. A. liver glycogen - 100 grams B. muscle glycogen - 1200 grams C. liver glycogen - 100 kcals D. muscle glycogen - 400 kcals
A. liver glycogen - 100 grams
Which of the following is not a monosaccharide? A. maltose B. glucose C. fructose D. galactose
A. maltose
Complex carbohydrates are primarily found in A. starchy vegetables and whole grains. B. fresh, but not frozen, fruits and vegetables. C. green, leafy vegetables and fruits. D. whole grains and citrus fruits.
A. starchy vegetables and whole grains.
Glycemic index is a measure of the effect a particular food has upon . A. the rate and amount of increase in blood glucose levels B. the rate of glycolytic utilization of glucose C. the rate of glycogen storage D. the rate of glucose conversion to fatty acids
A. the rate and amount of increase in blood glucose levels
What body cells are highly dependent on a steady supply of glucose for normal function? A. those in the brain B. those in the liver C. those in the intestinal mucosa D. those in the heart muscle
A. those in the brain
The most practical way to determine if muscles have increased their glycogen stores would be A. to keep an accurate record of your body weight. B. to have a muscle biopsy taken. C. to keep an accurate record of carbohydrates ingested and convert this to caloric intake. D. to strictly follow the classic program and assume that the stores have increased.
A. to keep an accurate record of your body weight.
What is the Adequate Intake (AI) for total fiber for young adult females and males, respectively? A. 12 grams, 15 grams B. 25 grams, 38 grams C. 45 grams, 65 grams D. 80 grams, 130 grams E. 130 grams, 160 grams
B. 25 grams, 38 grams
The Acceptable Macronutritent Distribution Range recommends a dietary carbohydrate intake of percent of the total daily caloric intake. A. 65-70 B. 45-65 C. 45-55 D. None of the answers are correct
B. 45-65
After a 2 hour strenuous training session, about how much CHO should be consumed in order to replenish muscle glycogen in a 20-24 hour period? A. 50-60 grams B. 500-600 grams C. 5000-6000 grams D. 200 grams at most
B. 500-600 grams
For athletes involved in preparation for prolonged heavy exercise, it is recommended that percent of their Calories should be obtained from carbohydrates. A. 40-50 B. 60-70 C. 20-30 D. 80-90
B. 60-70
Which of the following is the best recommendation for the amount of daily carbohydrate consumption for endurance athletes? A. 1.5 to 2 grams/kg body weight B. 7 to 10 grams/kg body weight C. 40% of kcal D. 70% of kcal
B. 7 to 10 grams/kg body weight
Why is it important to consume high to moderate glycemic index (GI) carbohydrates immediately after exercise? A. Provides more carbohydrate per gram than low GI carbohydrates B. Stimulates a more rapid insulin response C. Prevents the athlete from going to sleep immediately after exercise D. They stimulate the thirst mechanism
B. Stimulates a more rapid insulin response
The Food and Drug Administration, Consumer Union and other researchers have concluded that artificial sweeteners A. are a definitive risk for cancer. B. appear to be safe to use in small amounts. C. are not very effective in weight-control programs. D. All of the answers are correct.
B. appear to be safe to use in small amounts.
If blood glucose levels decrease, gluconeogenesis is a process in the body that produces glucose internally by A. converting fatty acids to glucose. B. converting amino acids to glucose during the glucose-alanine cycle. C. chemical reactions that occur in the villi of the small intestine. D. utilizing substrates obtained only from glycerol.
B. converting amino acids to glucose during the glucose-alanine cycle.
At the present time, scientific data support a relationship between refined sugar and only one health problem: A. obesity. B. dental caries. C. diabetes. D. cardiovascular disease.
B. dental caries.
Which hormone secreted during exercise, particularly intense exercise, is the key hormone for mobilizing glucose from the liver and fatty acids from the adipose tissue to provide blood sources of energy to the muscle? A. insulin B. epinephrine C. cortisol D. thyroxin E. testosterone
B. epinephrine
Following a meal high in simple carbohydrate which of the following is most likely to occur in the next 1-2 hours? A. suppression of insulin with a resultant hyperglycemia B. hyperglycemia which stimulates insulin secretion followed by a possible hypoglycemia C. hypoglycemia which stimulates insulin secretion and a return to normal blood glucose levels D. hyperglycemia with a suppression of insulin secretion and movement of blood glucose into the liver and muscle tissues E. no change in blood glucose level
B. hyperglycemia which stimulates insulin secretion followed by a possible hypoglycemia
One reason why carbohydrate is the most important energy food for exercise is that A. it is the only food that can be used for aerobic energy production. B. it is a more efficient fuel than fat. C. it produces ATP for muscle contraction more slowly than fat, but for a longer period of time. D. All of the answers are correct.
B. it is a more efficient fuel than fat.
Which of the following is the least likely metabolic fate of glucose intake following a prolonged aerobic exercise task? A. it is taken into the muscles to help reform muscle glycogen B. it is taken into the adipose cells to help form body fat C. it is taken into the liver to help restore liver glycogen D. it helps to restore the blood glucose levels, if low, to normal
B. it is taken into the adipose cells to help form body fat
Under typical conditions and when consuming a normal diet, which of the following does NOT serve as a significant precursor for production of glucose. A. glycerol B. lactic acid C. most fatty acids D. most amino acids E. all serve as significant precursors of glucose
B. lactic acid
What is the ratio of protein to carbohydrate that should be consumed following endurance exercise in order to enhance glycogen synthesis? A. 1:1 B. 2:1 C. 3:1 D. 5:1
C. 3:1
During exercise which of the following carbohydrate solutions is recommended for active individuals? A. 2-4 B. 4-6% C. 6-10% D. 10-18%
C. 6-10%
Reasonable estimates suggest that athletes who want to consume the maximal amount of exogenous carbohydrate that may be oxidized during exercise may use approximately how many grams per hour of the ingested glucose? A. 5-10 B. 20-25 C. 60-100 D. 200-250 E. 300-400
C. 60-100
Which of the following statements concerning the fates of blood glucose is FALSE? A. Blood glucose may be used as energy B. Liver glycogen may be reconverted directly to blood glucose C. Muscle glycogen may be reconverted directly to blood glucose D. Blood glucose may be converted to and stored as fat
C. Muscle glycogen may be reconverted directly to blood glucose
Which of the following cannot be used to form new glucose in the body? A. amino acids B. pyruvate C. fatty acids D. protein E. glycerol
C. fatty acids
Per serving, which of the following food exchanges contains the greatest amount of carbohydrate IN GRAMS? A. lean meat B. skim milk C. fruit D. vegetable E. fat
C. fruit
Compared to untrained muscle tissue, in aerobically trained skeletal muscle, you typically find . A. an increase in slow twitch fiber size, greater glycogen storage capacity, decreased triglyceride stores, and increased myoglobin content B. increase in glycogen and triglyceride stores, increase in mitochondria, and decrease in myoglobin content C. increase in myoglobin content, oxidative enzymes, glycogen and triglyceride stores, and an increased number of mitochondria D. increased utilization of glucose and decreased utilization of fat during exercise
C. increase in myoglobin content, oxidative enzymes, glycogen and triglyceride stores, and an increased number of mitochondria
What two tissues in the body store the most carbohydrate? A. adipose and kidney B. kidney and liver C. liver and muscles D. muscles and kidney E. adipose and muscles
C. liver and muscles
Which of the following food exchanges is least likely to be high in dietary fiber? A. vegetable B. starch/bread C. milk D. fruit E. meat (including legumes)
C. milk
Which of the following statements concerning carbohydrate use as an energy source is FALSE? A. it supplies about 40 percent of the body's energy at rest B. it is the main fuel during exercise of high intensity C. most athletes should consume large amounts just prior to performance for quick energy D. intake during performance may help to prolong endurance capacity in very prterm-32olonged events E. the major source of carbohydrate energy during exercise is muscle glycogen and a well-fed athlete will have enough for over an hour of exercise
C. most athletes should consume large amounts just prior to performance for quick energy
The greatest total amount of carbohydrate stored in the body is in the form of A. blood glucose. B. liver glycogen. C. muscle glycogen. D. both liver and muscle glycogen of about equal amounts.
C. muscle glycogen.
When glycogen stores are low in the body, dietary carbohydrate is . A. not readily absorbed B. preferentially converted into fat C. preferentially stored as glycogen D. preferentially converted into protein
C. preferentially stored as glycogen
The GLYCEMIC INDEX represents: A. the degree to which an athlete suffers from hypoglycemia B. the amount of glucose released into the blood in response to exercise C. the effect a particular food has on the rate and amount of increase in the blood glucose level D. the amount of stored glycogen in the muscle and liver E. the total amount of insulin released in response to food intake
C. the effect a particular food has on the rate and amount of increase in the blood glucose level
During several months of endurance training, all of the following have been noted to occur EXCEPT A. you may be able to perform at 70 percent or higher of your VO2 max, without excess lactic acid accumulation. B. the enzymes that metabolize carbohydrates in muscle cells will increase. C. there is more reliance on carbohydrate oxidation during submaximal exercise. D. you will be able to work at a greater percentage of your VO2 max without fatigue.
C. there is more reliance on carbohydrate oxidation during submaximal exercise.
Carbohydrate supplementation is beneficial to performance A. when the continuous exercise work bouts last 60 minutes or less. B. in high-intensity exercise bouts lasting less than 30 minutes. C. when substantial amounts of the carbohydrates are consumed a day or two prior to the event. D. when taken less than one hour prior to the event for individuals who are prone to reactive hypoglycemia.
C. when substantial amounts of the carbohydrates are consumed a day or two prior to the event.
The RDA for "Total Digestible Carbohydrate" is _____ and is based on __________. A.45 to 65% of calories; amount of carbohydrate needed to replenish liver glycogen stores daily B. 45 to 65% of calories; amount of carbohydrate needed to replenish muscle glycogen stores daily C. 130 grams/day; the amount of carbohydrate used daily by the heart D. 130 grams/day; the amount of carbohydrate used daily by the brain E. None of the above are correct
D. 130 grams/day; the amount of carbohydrate used daily by the brain
During rest, carbohydrate supplies approximately percent of the body's energy needs. A. 85 B. 70 C. 60 D. 40
D. 40
When glycogen stores are full, excess ingested carbohydrates are most likely . A. not readily absorbed B. converted into fat C. converted into protein D. Both A and B E. Both A and C
D. Both A and B
The ingestion of which sugar has been associated with gas, bloating, abdominal pain and diarrhea in about 10 percent Americans? A. Glucose B. Sucrose C. Maltose D. Lactose E. Dextrose
D. Lactose
The dietary technique designed to increase the glycogen content in both the liver and the muscles in an attempt to delay the onset of fatigue is referred to as all of the following EXCEPT A. carbohydrate loading. B. glycogen loading. C. glycogen super compensation. D. glucose loading.
D. glucose loading.
The three major monosaccharides are A. glucose, fructose, and glycogen. B. glucose, glycogen, and sucrose. C. glucose, fructose, and sucrose. D. glucose, fructose, and galactose.
D. glucose, fructose, and galactose.
Which organ secretes the major digestive enzymes into the small intestine? A. liver B. gall bladder C. kidney D. pancreas E. jejunum
D. pancreas
Common table sugar is: A. glucose B. dextrose C. fructose D. sucrose E. maltose
D. sucrose
Which of the following is most clearly an ergogenic aid for endurance exercise performance? A. creatine B. HMB C. protein D. taurine E. glucose
D. taurine
Which of the following statements relative to carbohydrate loading is false? A. it is beneficial primarily for athletes involved in prolonged endurance events, such as the typical marathon (26.2 miles) B. it involves the intake of about 500-600 grams of carbohydrate each day for several days prior to competition C. although some, but not all, research generally supports its effectiveness as a means to help delay the onset of fatigue in the latter stages of prolonged exercise tasks, its use by endurance athletes, such as marathoners, appears to be prudent D. the major advantage of carbohydrate loading is the increased storage of glycogen in the adipose cells for use during exercise E. the increase in carbohydrate stores in the body may be detected by the increased body weight attributed to the water-binding effect of stored glycogen
D. the major advantage of carbohydrate loading is the increased storage of glycogen in the adipose cells for use during exercise
Which of the following types of foods has the lowest glycemic index? A. White bread B. Orange juice C. Table sugar D. Legumes E. Apple
E. Apple
Endurance-trained athletes use more fat for energy production than untrained individuals during a standardized endurance exercise task due to: A. increased blood flow and capillarization of muscle tissue B. increased muscle triglyceride content C. increased sensitivity of muscle and adipose cells to epinephrine D. improved ability to use ketones as an energy source E. all of the above
E. all of the above
Which of the following statements relative to the intake of carbohydrates and physical performance is FALSE? A. if an individual has normal glycogen levels in the muscle and liver, carbohydrate feedings are usually not necessary if the exercise task is only about 30-60 minutes B. the intake of concentrated sugar solutions may actually impair performance if it leads to osmosis of fluids into the intestines and precipitates gastrointestinal distress C. carbohydrate intake may help delay the onset of fatigue in prolonged exercise by either preventing the early onset of hypoglycemia or delaying the depletion of muscle glycogen levels D. carbohydrate intake prior to and during endurance exercise tasks lasting more than two hours may be helpful as a means to enhance performance E. if consumed during exercise, it takes approximately 60-90 minutes for the carbohydrate to find its way into the muscle and be used as an energy source
E. if consumed during exercise, it takes approximately 60-90 minutes for the carbohydrate to find its way into the muscle and be used as an energy source
Which of the following hormones is involved in reducing the amount of glucose in the blood in reaction to hyperglycemia? A. epinephrine B. thyroxin C. cortisol D. glucagon E. insulin
E. insulin
Which of the following is NOT one of the potential health benefits of dietary fiber? A. it may increase the bulk in the large intestine and dilute possible carcinogens B. it may increase the bulk in the large intestine and help speed up intestinal transit C. it may bind with carcinogens and help to excrete them D. it may help excrete bile salts and reduce serum cholesterol levels E. it may bind with certain minerals such as zinc and help to excrete them
E. it may bind with certain minerals such as zinc and help to excrete them
The disaccharide found in milk is: A. fructose B. galactose C. glucose D. maltose E. lactose
E. lactose
The technique of carbohydrate loading is effective primarily for which type of athletic events? A. power events like weight lifting B. speed events like sprinting C. anaerobic endurance events like the 400 meter run D. short aerobic endurance events like a 5K (3.1 mile) run E. long endurance events like marathons and long triathlons
E. long endurance events like marathons and long triathlons
T/F Carbohydrate loading is necessary for the vast majority of athletes.
FALSE
T/F Carbohydrates are organic compounds that contain carbon, hydrogen, and nitrogen in various combinations.
FALSE
T/F Dietary fiber is the general term for the carbohydrate disaccharides in plant cells. They are resistant to digestive enzymes.
FALSE
T/F Insulin facilitates the uptake and utilization of sucrose by various tissues in the body.
FALSE
T/F Liquid forms of carbohydrate are more effective at maintaining glucose levels and enhancing exercise performance than solid carbohydrates.
FALSE
T/F Of the three monosaccharides, galactose is of most importance to human physiology.
FALSE
T/F The high-carbohydrate diet should contain about 15-20 grams of carbohydrate per kilogram of body weight.
FALSE
T/F The sole function of carbohydrates in the body is energy production.
FALSE
T/F Carbohydrate is an important fuel for high-intensity aerobic events lasting over an hour or two.
TRUE
T/F During the first half hour of long duration/moderate intensity exercise (65% VO2max), the major source of carbohydrate for working muscles is muscle glycogen.
TRUE
T/F Hyperglycemia may lead, in turn, to a reactive hypoglycemia.
TRUE
T/F Starches are actually complex carbohydrates that generally form when three or more glucose molecules combine.
TRUE
T/F The onset of fatigue may be delayed by glucose ingestion, as this spares the liver glycogen and thus prevents hypoglycemia in susceptible individuals.
TRUE
T/F Although percentages vary, according to the most healthful dietary programs consulted, all concur that the majority of the total caloric intake should be in the form of complex carbohydrates.
TRUE
T/F Carbohydrate use is associated with the intensity level of the exercise and is an important fuel for high-intensity aerobic events lasting over an hour or two.
TRUE
T/F Epinephrine, glucagon, and cortisol are hormones that help to maintain and even increase blood glucose levels during exercise.
TRUE
T/F Galactose is found in milk, as part of lactose.
TRUE
T/F High concentrations of fructose may draw water from the circulatory system into the intestines, thus creating physical problems to the athlete during competition.
TRUE
T/F If 130 grams of carbohydrates is not consumed daily, the body will use primarily protein from the body to produce glucose
TRUE
T/F Pyruvate is theorized to accelerate the Krebs cycle.
TRUE
T/F Regular training increases the ability of muscles to store and use carbohydrate for energy production
TRUE
T/F The Adequate Intake for fiber is 25g for women and 38g for men.
TRUE
T/F The activities that may benefit from carbohydrate feedings are associated with long duration at moderate to high intensity levels or those that require intermittent bouts of intensive activity over a prolonged period.
TRUE
T/F The primary carbohydrate source of energy for physical performance is muscle glycogen.
TRUE
T/F Dietary carbohydrates are considered to be important in preventing certain chronic diseases and as part of a proper diet to lose excess body fat.
TRUE - think complex carbs and fiber