KRS 480 Final
For questions 1 - 4, match the various stages of vitamin deficiency described by Williams with the correct description or example on the right. 1. ____ the body's pool of vitamins is decreased, sometimes detectable by blood test. 2. ____ specific signs and symptoms are observed 3. ____ unspecific symptoms occur such as loss of appetite, weakness or physical fatigue. 4. ____ inadequate amount or availability of a vitamin in the diet. A. Biochemical Deficiency B. Preliminary Stages C. Clinically Manifested Deficiency D. Physiological Deficiency
1. A- the body's pool of vitamins is decreased, sometimes detectable by blood test. 2. C- specific signs and symptoms are observed 3. D- unspecific symptoms occur such as loss of appetite, weakness or physical fatigue. 4. B- inadequate amount or availability of a vitamin in the diet.
For questions 10-13 match the nutrient with the most likely deficiency symptoms or disease. 10. ___ Thiamin 11. ___ folic acid 12. ___ vitamin D 13. ___ vitamin A A. rickets or osteomalacia B. mental confusion, fatigue C. xerophthalmia D. anemia E. sore joints
10. B- Thiamin 11. D- folic acid 12. A- vitamin D 13. C- vitamin A
For the next 3 questions, match the indicated intensity of exercise with the major source(s) of energy supply. Assume the athlete is well nourished and has been exercising for about 30 minutes 14. _____ 25% of VO2max 15. _____ 65% of VO2max 16. _____ 85% of VO2max A. muscle triglycerides B. approximately equal amounts of muscle glycogen, muscle triglycerides, plasma free fatty acids C. muscle glycogen D. plasma free fatty acids E. plasma glucose and muscle triglycerides
14. D- 25% of VO2max 15. B- 65% of VO2max 16. C- 85% of VO2max
For Questions 2-6, match the indicated DRI acronym with the correct description. Answers may be used more than once. 2. ___ EAR 3. ___ RDA 4. ___ AI 5. ___ UL 6. ___ SUL A.Maximum safe intake of a nutrient from dietary supplements B. Maximum safe intake of a nutrient from food and supplements C. Level of intake needed to establish an RDA D. Intake level exceeds the requirement for most people E. Recommended intake level set when there is no EAR
2. C- EAR 3. D- RDA 4. E- AI 5. B- UL 6. A- SUL
For questions 20-24, match the mineral with its function in the body. 20. ___ iron 21. ___ iodine 22. ___ cobalt 23. ___ chromium 24.___ selenium A. used as component in the formation of thyroid hormone B. cofactor of glutathione peroxidase C. directly involved in the transport of oxygen D. essential for normal glucose tolerance E. component of vitamin B12
20. C- iron 21. A- iodine 22. E- cobalt 23. D- chromium 24.B- selenium
For questions 22 - 24 indicate the effect of each item on the rate of gastric emptying. 22. _____ Large volume of liquid 23. _____ High exercise intensity 24. _____ High concentration of carbohydrate in a beverage (> 10%) A. Increases the rate of gastric emptying B. Decreases the rate of gastric emptying
22. A- Large volume of liquid 23. B- High exercise intensity 24. B- High concentration of carbohydrate in a beverage (> 10%)
The Position Stand of the American College of Sports Medicine on Exercise and Fluid Replacement states that ___________________________. A .athletes should have "customized fluid replacement programs" due to variability in sweat rates B. the goal of drinking during exercise is to keep body fluid loss below 4% of body weight C. consuming water during endurance exercise (> one hour duration) is just as beneficial as a sports drink D. weight loss during exercise is mostly due to glycogen utilization, so weight change is not a good measure of water loss
A .athletes should have "customized fluid replacement programs" due to variability in sweat rates
Which of the following represents the type of units used to express the nutrient density of a food? A. 120 mg/100 kcal B. 250 kcal/100 grams C. 300 mg/100 grams D. 110 kcal/400 mg
A. 120 mg/100 kcal
If a girl weighs 70 kilograms, about how many pounds does she weigh? A. 154 B. 166 C. 182 D. 64 E. 32
A. 154
What would be a typical rate of sweat loss for a well-trained athlete during vigorous exercise on a hot day? A. 2 to 3 liters/hour B. 20 to 30 liters/hour C. 20 to 30 milliliters/hour D. 200 to 300 milliliters/hour
A. 2 to 3 liters/hour
One pound of body fat is equivalent to approximately _______ Calories. A. 3,500 B. 3,000 C. 2,500 D. 2,000
A. 3,500
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
To lose one pound of body fat per week you must develop a deficit of ____________ Calories per day. A. 500 B. 750 C. 1,000 D. 1,500
A. 500
One hundred grams of carbohydrate would provide the energy needed to support exercise at a rate of total energy expenditure of 5 METs in the average person for about how long? A. 80 minutes B. 120 minutes C. 240 minutes D. 400 minutes
A. 80 minutes
Exercising for 90 minutes, an elite distance runner loses 2 liters of water in sweat loss and utilizes about 400 grams of muscle glycogen. If this athlete drinks 2 liters of water after exercise along with adequate salt replacement, but consumes no carbohydrate, how much of the 2 liters of water can she most likely retain in her body? A. 800 ml B. 1000 ml C. 1200 ml D. 2000 ml
A. 800 ml
Which of the following statements is correct when considering very low-Calorie diets (VLCD)? A. A VLCD may actually be counterproductive to the ultimate goal of long-term weight loss, as it may lead to weight cycling. B. A VLCD is often referred to as a modified fast and is defined technically as containing less than 1,000 Calories per day. C. A VLCD is recommended for the individual who wants to lose 10-20 pounds if the individual is under medical supervision. D. None of the answers are correct.
A. A VLCD may actually be counterproductive to the ultimate goal of long-term weight loss, as it may lead to weight cycling.
The acronym AMDR stands for ________________. A. Acceptable Macronutrient Distribution Range B. Approximate Macronutrient Distribution Range C. Acceptable Micronutrient Dietary Recommendation D. Acceptable Micronutrient Dietary Range
A. Acceptable Macronutrient Distribution Range
Which of the following statements is not true? A. Iron deficiency does not affect athletic performance until it reaches the stage that causes anemia. B. Mineral needs of athletes can be increased by losses in sweat. C. A clinically manifest nutrient deficiency would be expected to impair athletic performance. D. Deficient dietary intake of trace minerals for a few days is not likely to affect athletic performance.
A. Iron deficiency does not affect athletic performance until it reaches the stage that causes anemia.
The acronym RDA stands for ___________________________. A. Recommended Dietary Allowance B. Recommended Daily Allowance C. Registered Dietary Analyst D. Recognized Dietary Acceptance
A. Recommended Dietary Allowance
Which of the following statements is true for the stimulus period of an exercise program? A. The two major components of the stimulus period are duration and intensity, with these two components usually inversely related. B. The intensity of training should equal 50 to 85 percent of maximum oxygen uptake or 60 to 90 percent of maximum heart rate. C. The training should consist of 20 to 60 minutes of continuous aerobic activity, three to five days per week. D. All of the statements are correct.
A. The two major components of the stimulus period are duration and intensity, with these two components usually inversely related.
In your resting energy expenditure (REE) was measured and found to be equal to 4.2 kilojoules/min, which of the following would be true? A. Your 24 hr REE would be about 1440 kcal B. 4.2 kj/min is much too high for anyone's REE C. 4.2 kj/min is much too low for anyone's REE D. 1 MET would equal 42 kj/min E. None of the above are correct
A. Your 24 hr REE would be about 1440 kcal
Which option best describes the type of research study that uses a meta-analysis? A. a review process that uses a statistical analysis of a number of previously published studies B. researchers report that employ several statistical approaches to analysis of data C. studies on nutrition and exercise that analyze metabolism D. the type of article that presents extensive re-analysis of a previously published study.
A. a review process that uses a statistical analysis of a number of previously published studies
Compared to the concentration of salt (sodium chloride) in the sweat of a heat acclimatized athlete, the concentration of salt in a typical Glucose Electrolyte Solution (GES) is ___________________________. A. about half the concentration of salt in sweat B. about the same as the concentration of salt in sweat C. about twice the concentration of salt in sweat D. much less, since sodium has no function in a GES
A. about half the concentration of salt in sweat
The central fatigue hypothesis proposes that endurance exercise can lead to __________________ . A. decreased blood levels of BCAA; increased brain tryptophan; increased brain serotonin B. decreased blood levels of BCAA; decreased brain tryptophan; increased brain serotonin C. increased blood levels of BCAA; increased brain tryptophan; increased brain serotonin D. increased blood levels of BCAA; decreased brain tryptophan; decreased brain serotonin
A. decreased blood levels of BCAA; increased brain tryptophan; increased brain serotonin
A condition called the Female Athlete Triad has been observed in young athletes. This "triad" is composed of which of the following three components? A. disordered eating, amenorrhea, and osteoporosis B. anorexia nervosa, bulimia, and secondary amenorrhea C. stress fractures, calcium deficiency, overtraining D. disordered eating, anorexia, and osteomalacia
A. disordered eating, amenorrhea, and osteoporosis
Which of the following blood measures provides an assessment of an athlete's current iron storage level? A. ferritin B. hemoglobin C. serum iron D. myoglobin E. hematocrit
A. ferritin
What are the 3 principal sites of osteoporosis fractures? A. spinal vertebrae, wrist, and hip B. fingers, wrists, and knees C. spinal vertebrae, clavicle, and hip D. neck, hip, and knees
A. spinal vertebrae, wrist, and hip
The metabolic production of glucose from amino acids is greatest during . A. the later stages of a long endurance event B. supramaximal exercise such as power lifting C. carbohydrate loading D. The human body cannot produce carbohydrates from amino acids.
A. the later stages of a long endurance event
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
Fats are stored in the body as . A. triglycerides in muscle B. monoglycerides in liver C. diglycerides in adipose tissue D. Both A and B E. Both A and C
A. triglycerides in muscle
Two people have their resting metabolic rate measured. One weighs 100 pounds and has an REE of 0.8 kcal/min. The other person weighs 200 pounds and has an REE of 1.6 kcal/min. If both individuals are exercising at an intensity that expends 6.4 kcal/min, how many METs are being expended by each individual? A. 100 pound person: 4 METs -- 200 pound person: 8 METs B. 100 pound person: 8 METs -- 200 pound person: 4 METs C. The two individuals are expending the same amount of METs. D. It is necessary to know if the two individuals are male or female.
B. 100 pound person: 8 METs -- 200 pound person: 4 METs
what should an athlete do who suspects that he or she has iron deficiency anemia in the middle of a competitive season? 1. immediately start taking iron supplements to build up iron levels quickly 2. immediately consult a doctor to take the proper blood tests to confirm the iron deficiency 3. follow the physicians directions for iron/ other nutrient supplementation 4. confirm that the problem has been corrected by taking additional food tests 5. even if diagnosed with iron deficiency, do not take iron supplements for more than 4 weeks. A. 1, 2, 3, 4 only B. 2, 3, 4 only C. 2, 3, 4, 5 only D. All of the above
B. 2, 3, 4 only
One liter of oxygen is equivalent of approximately how many Calories when oxidizing carbohydrate and fat? A. 2 B. 5 C. 8 D. 12 E. 20
B. 5
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
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
B. Epinephrine levels in the blood generally decrease during exercise.
Exercise can help reduce and control body weight in which of the following ways? A. Exercise appears to be particularly effective in reducing fat stores in the hips and upper thighs B. Exercise may confer improvements in mood, energy expenditure, body image, and self-esteem C. Exercise will help minimize the increase in the REE, which usually results from VLCD D. Exercise will help maintain the proper body weight, but it is a poor means to lose body weight because it expends so few Calories
B. Exercise may confer improvements in mood, energy expenditure, body image, and self-esteem
Which of the following guidelines will increase the likelihood of an individual staying with an exercise program? A. Self-motivation is the most important determinant of adherence to an exercise program B. Set only short-term goals at the beginning of a program, as long-term goals tend to appear out of reach C. During the early stages, an intense pace is necessary to maximize the expected results and motivate the individual to continue with the program D. An exercise facility, even if it is a great distance from one's home or workplace, is advisable, as this allows the individual time to establish a set routine and incorporate the program into his/her daily routine
B. Set only short-term goals at the beginning of a program, as long-term goals tend to appear out of reach
A friend who will be running the Honolulu Marathon read that hyperhydration could be advisable in her preparation for the event. What correct guidance would you give her about hyperhydration? A. Consume at least 12 cups of beverages the day before the event and 4 cups 1 hour before the start. B. Stay euhydrated and consume about 2 cups of cold water 15 to 30 minutes before the start of the event. C. The day before the event, consume 5 ml of water for each kcal consumed. D. According the American College of Sports Medicine, hyperhydration is unsafe and should be avoided.
B. Stay euhydrated and consume about 2 cups of cold water 15 to 30 minutes before the start of the event.
During endurance exercise, which of the following can happen to muscle protein? A. Muscle protein is conserved for muscle fiber structure and will not be catabolized for energy production. B. When muscle protein is utilized for energy production, amino acid nitrogen is removed from the muscle primarily by alanine. C. Protein in type 1 red slow twitch muscle fibers cannot be utilized for energy. D. Muscle protein will only be used when the supply of energy from fat sources is low.
B. When muscle protein is utilized for energy production, amino acid nitrogen is removed from the muscle primarily by alanine.
The immediate source of energy for all body processes, including muscle contraction, is A. muscle glycogen. B. adenosine triphosphate. C. phosphocreatine. D. both ATP and PC.
B. adenosine triphosphate.
If John eats a balanced meal that contains 1200 kcals, approximately how much is the thermic effect of the food in this meal? A. 6 to 12 kcal B. 30 to 40 kcal C 60 to 120 kcal
C 60 to 120 kcal
If an individual has a body weight of 180 pounds with a body fat percentage of 30%, what would be your recommended goal on a weight reduction program if this person desired to have a body fat of 20%? Use the target body weight formula presented in the class textbook. A. 190.0 B. 182.5 C. 157.5 D. 168.5 E. 145.0
C. 157.5
One teaspoon of olive oil (about 5 grams) would provide the energy needed to support REE in the average person for about how long? A. 60 seconds B. 4.5 minutes C. 45 minutes D. 140 minutes
C. 45 minutes
14. Some female athletes have been reported to be at risk of excessive loss of bone calcium. Which of the following is believed to be the major cause(s) of this? A. Excessive endurance exercise and marginal calcium intake B. Loss of calcium in sweat C. Amenorrhea associated with low levels of body fat D. Marginal calcium intake E. Non-weight bearing exercise such as swimming
C. Amenorrhea associated with low levels of body fat
Endurance training can be associated with "sports anemia" even when their iron status is normal. Although this "sports anemia" label may not be the most appropriate terminology, the following statement(s) describe(s) this phenomena. A. Plasma volume increases proportionately more than the increase in red blood cells (RBC), so there is a dilution of RBC and a lowering of the hemoglobin concentration. B. Lowering of the hemoglobin concentration decreases the viscosity of the blood and allows it to flow more easily, thus benefiting the athlete. C. Both A & B are correct. D. Neither A nor B is correct.
C. Both A & B are correct.
Which of the following statements does NOT belong in a list of general guidelines that will help reduce caloric intake? A. Beverages other than milk and juices should contain no Calories B. Reducing the amount of fat and sugar content in the diet may be all that is needed to lower the caloric intake to the desired level C. Fruits are high in vitamins, minerals, and fiber and are listed as free exchanges because they contain fewer than 20 Calories per serving D. Milk and meat exchange products are excellent sources of protein, but may also contain excessive fat
C. Fruits are high in vitamins, minerals, and fiber and are listed as free exchanges because they contain fewer than 20 Calories per serving
Ken's body fat is about 16% of his body weight now. He was obese most of his life (40% body fat before reducing) and reduced his body fat to 16% during 5 years of distance running. Paul, who is only moderately active also has 16% body fat and has never been fatter than this. What differences would you expect in the adipose tissue of Ken and Paul? A. Ken would have more total fat cells that are larger than Paul's. B. Ken's fat cells would be smaller than Paul's, but the number would be similar. C. Paul would have a lower number of total fat cells that are larger than Ken's. D. Paul's fat cells would be about the same size as Ken's fat cells, but smaller in number. E. Since they both have 16% body fat, fat cell number and size would be about the same.
C. Paul would have a lower number of total fat cells that are larger than Ken's
Which of the following is correct concerning the key points of an aerobic exercise program? A. An exercise program, which has a frequency of two to three times per week, provided duration and intensity are adequate to achieve cardiovascular health, is also recommended if weight control is the primary goal. B. Intensity and duration are interrelated, but for burning the most total Calories for weight control purposes, high intensity exercise programs are most recommended. C. Practicality, enjoyment, and versatility are all important factors in an exercise program. D. All of the answers are correct.
C. Practicality, enjoyment, and versatility are all important factors in an exercise program.
Respiratory exchange is measured in an untrained individual while jogging on a treadmill at 60% of her VO2max. It is determined that her RER is 0.88 and her carbohydrate/fat ratio for energy utilization is about 60/40. The same measurement is made on this individual after 3 months of endurance training. How are these values most likely to change after training? A. RER would increase and carb/fat ratio would decrease B. RER would increase and carb/fat ratio would increase C. RER would decrease and carb/fat ratio would decrease D. RER would decrease and carb/fat ratio would increase
C. RER would decrease and carb/fat ratio would decrease
Which of the following statements is NOT correct for weight loss during an exercise weight-reduction program? A. Weight lost through an exercise program is lost at a much slower rate, however, most of the bodyweight reduction comes from the body-fat stores B. A person must exercise at a lower percentage of his/her VO2 max, because at the higher energy intensity he/she will derive a lower percentage of energy output from fat C. The objective should be to burn the greatest total Calories possible within the given time frame D. The reduction of fat in body areas is most likely to occur where fat deposits are the most conspicuous, thus spot reducing does not appear to be effective
C. The objective should be to burn the greatest total Calories possible within the given time frame
In order to receive the optimal benefits from an exercise program, you must attain a certain threshold stimulus. Which of the following statements is correct for determining this threshold level? A. A general guide for the prediction of the maximal heart rate reserve in women and untrained men is 205 minus the person's age B. The formula for physically trained men is 220 minus one-half the person's age C. The upper end of the target heart rate range can be calculated, by using the following formula: Target HR = (85)% x (HR max - RHR) + RHR D. A general rule of thumb, when using the RPE to judge exercise intensity, is if one can maintain a conversation with a friend while exercising, the individual is probably not exercising at the necessary level to achieve the threshold level
C. The upper end of the target heart rate range can be calculated, by using the following formula: Target HR = (85)% x (HR max - RHR) + RHR
Although all exercises increase caloric expenditure, thirty minutes of which of the following would use the least number of Calories? A. jogging continuously B. cross country skiing continuously C. bowling in pairs as normally played D. fast swimming continuously E. competitive handball as normally played
C. bowling in pairs as normally played
The AMDR for carbohydrate in a 2000 kcal diet is set at a level that is ___________. A. less than the RDA for carbohydrate B. equivalent to the RDA for carbohydrate C. greater than the RDA for carbohydrate
C. greater than the RDA for carbohydrate
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
Bioelectrical Impedance Analysis (BIA) for estimating body composition is based on the principle of resistance to an electrical current passing through the body. Which of the following describes the correct relationships among electrical resistance, body water, body density, and body fat? A. low electrical resistance/high body water/low body density/high body fat B. high electrical resistance/low body water/high body density/high body fat C. low electrical resistance/high body water/high body density/low body fat D. high electrical resistance/low body water/low body density/low body fat E. Both C and D are correct.
C. low electrical resistance/high body water/high body density/low body fat
Which of the following functions as a coenzyme in metabolic pathways for energy production in an athlete? A. Retinol B. cholecalciferol C. pantothenic acid D. A, B and C are all coenzymes E. None of these vitamins are coenzymes
C. pantothenic acid
As a method for estimation of body composition, the underwater weighing method has a standard error of about 2 - 2.5%. Which of the following could contribute to this error? 1. inaccurate estimation of residual lung volume 2. difficulty with complete exhalation of air 3. accumulation of gas in the intestine 4. individual differences in bone mass A. 1 & 2 B. 1, 2 & 3 C. 1, 2 & 4 D. 1, 2, 3 & 4
D. 1, 2, 3 & 4
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
Which of the following amounts or rates of energy expenditure are approximately equal? A. 1, 3, 4 B. 2, 3, 4 C. 1, 3, 4, 5 D. 2, 3, 4, 5 E. 3, 4, 5 1. 4200 kcal and 1000 kJ 2. 1000 kcal and 4180 kJ 3. one kcal/min and 3.5 ml 4. One MET and 3.5 ml oxygen/kg body weight/min 5. one liter of oxygen and 5 kcal
D. 2, 3, 4, 5
Which of the following amounts or rates of energy expenditure are approximately equal? A. 1, 3, 4 B. 2, 3, 4 C. 1, 3, 4, 5 3. one kcal/min and D. 2, 3, 4, 5 E. 3, 4, 5 1. 4200 kcal and 1000 kJ 2. 1000 kcal and 4180 kJ 3. 5 ml oxygen/kg body weight/min 4. One MET and 3.5 ml oxygen/kg body weight/min 5. one liter of oxygen and 5 kcal
D. 2, 3, 4, 5 4.
If you found that an endurance athlete was losing about 2 mg of iron in his sweat every day, how much should you estimate that this would increase his daily dietary iron needs? A. 2 mg B. 8 mg C. 10 mg D. 20 mg
D. 20 mg
Which of the following guidelines should be followed when a person decides to take supplemental minerals? A. Do not exceed the RDA or AI levels. B. Avoid taking high doses of only one mineral since it may reduce the absorption of another mineral. C. High doses of a mineral (such as iron taken for medical reasons) should be monitored by a physician. D. All of the above are correct.
D. All of the above are correct.
Which of the following is an accurate explanation for why an individual may not lose weight during the early stages of a weight-reduction program and why it is more difficult after weight loss has occurred? A. After the individual's body weight has stabilized, fewer Calories are burned for any given exercise, and fewer Calories may be expended as one becomes more skilled in the physical activity. B. An increase in lean body mass may counterbalance a decrease in body-fat stores, and one may not lose any weight. C. Protein, blood volume, and energy substances, such as glycogen, increase because of the demands of exercise and all will increase the amount of water in the body. D. All of the answers are correct.
D. All of the answers are correct.
A comprehensive weight-control program should include a balanced, reduced-Caloric diet and A. aerobic exercise. B. resistance training. C. appropriate behavior modification. D. All of these choices are correct.
D. All of these choices are correct.
Why might endurance athletes have increased protein needs? A. Muscle bulking from endurance exercise is the major factor that can increase the protein needs of endurance athletes. B. Endurance athletes rely on a large proportion of fat for fuel, which results in an increased mobilization of protein from adipose cell membranes. C.Endurance athletes utilize large amounts of carbohydrate. Since each gram of glycogen is associated with 3 grams of protein, protein also is utilized. D. Endurance athletes regularly deplete their body's carbohydrate stores, which can force the body to utilize amino acids for energy and to maintain normal levels of plasma glucose. E. None of the above answers are correct.
D. Endurance athletes regularly deplete their body's carbohydrate stores, which can force the body to utilize amino acids for energy and to maintain normal levels of plasma glucose.
Charlie is a serious middle distance triathlete who requires 4000 kcal per day for his training program. He plans to eat the "40/30/30 diet" (40% CHO, 30% fat, and 30% protein, as a % of energy intake) to meet his energy needs for training. What are the potential effects of this plan? A. His iron intake will most likely be too low B. Carbohydrate intake will be too high. C. Fluid accumulation in body tissues will decrease water needs. D. His protein intake will be too high
D. His protein intake will be too high
Which of the following would most likely occur in an athlete who is deficient in chromium? A. Rapid loss of lean body mass and gain in fat mass B. Decreased performance in short duration / high intensity anaerobic exercise C. Increased oxidative stress, resulting in increased maximal oxygen uptake D. Impaired glucose utilization
D. Impaired glucose utilization
Which of the following training adaptations would be of MOST use to an athlete competing in the 100-meter dash (less than 10 seconds)? A. Increased number of mitochondria B. Increased fat burning capacity C. Increased efficiency of the electron transport system D. Increased stores of phosphocreatine
D. Increased stores of phosphocreatine
Which vitamin is specifically not recommended in high doses for athletes because it can decrease the FFA puppy to muscle and lead to increased dependence on carbohydrate as an energy source? A. Thiamin B. Vitamin E C. Vitamin C D. Niacin E. A,B,C and D all incorrect
D. Niacin
Some body composition recommendations for female endurance athletes suggest 10 to 15% body fat. If you are working with a female athlete with 10% body fat and a BMI of 18, which of the following is most important to know about her? A. Is she consuming adequate fluids during her training? B. Which technique was used to estimate her body composition? C. Is she experiencing amenorrhea? D. What is her typical daily intake of essential nutrients?
D. What is her typical daily intake of essential nutrients?
Which of the following are important considerations for a precompetition meal for an endurance athlete? The meal should _________________________________ . A. be timed so that the stomach is moderately full at the start of exercise B. provide adequate fuel supplies, primarily fatty acids, in the blood and muscles C. provide substantial amounts of protein to minimize muscle catabolism during exercise D. allow for the stomach to be relatively empty at the start of competition
D. allow for the stomach to be relatively empty at the start of competition
In the normally fed human, the greatest source of carbohydrate in the body is ________. A. muscle glucose B. blood glucose C. liver glycogen D. muscle glycogen
D. muscle glycogen
Which of the following best describes an aspect of the physiology of calcium in the body? A. Typically, less than 10% of dietary calcium is absorbed from foods. B. Most of the calcium lost from the body leaves via sweat production. C. Spinach can serve as a source of well-absorbed calcium for the athlete who does not consume milk. D. Salt consumed with high calcium foods decreases calcium loss by the kidneys. E. A, B, C, & D are all incorrect
E. A, B, C, & D are all incorrect
Although supplementation with the antioxidant nutrients has not been shown consistently to increase physical performance, what is the most likely potential benefit for athletes (especially older athletes) taking reasonable amounts of antioxidant supplements such as vitamins C & E? A. increased muscle glycogen levels B. increased respiratory exchange ratio C. decreased exercise-induced muscle damage D. decreased exercise heart rate E. A, B, C, and D are all incorrect
E. A, B, C, and D are all incorrect
Which of the following statements about sodium is not true? A. Sodium concentration is lower in sweat than it is in the blood. B. Sodium and chloride are the 2 major electrolytes in blood. C. Extracellular sodium is higher in concentration than intracellular sodium. D. Small amounts of sodium in a glucose electrolyte solution (GES) may enhance the absorption of water and carbohydrate. E. Since sweating during exercise results in a net loss of sodium, the sodium concentration of the blood decreases within the first 30 minutes of exercise.
E. Since sweating during exercise results in a net loss of sodium, the sodium concentration of the blood decreases within the first 30 minutes of exercise.
13. Which food is missing one or more of the essential amino acids? A. chicken B. bread C. yogurt D. beans E. gelatin
E. gelatin
Although the thermic effect associated with the digestion of various foods does not appear to provide for greater weight losses in most diets, which nutrient has the highest thermic effect of food (TEF)? A. fat B. iron C. vitamin C D. water E. protein
E. protein
A glucose-electrolyte-solution with about 30% glucose helps to increase the rate of flow of water from the lumen of the small intestine into the blood
False
All male endurance athletes should attempt to reduce bod fat to 5% of total body weight to maximize performance and energy efficiency.
False
Although illegal in competition, ethyl alcohol in small amounts can enhance short duration, high intensity exercise performance since it is a rapidly absorbed energy source with 7 kcal/g.
False
As you exceed 50 percent of your VO2 max, you begin to rely more and more on fat as an energy source.
False
Coenzyme Q10 functions as an important enzyme in the electron transport chain and is an effective ergogenic aid for endurance performance.
False
During the first half hour of long duration/ moderate intensity exercise, the major source of carbohydrate for working muscles is muscle triglycerides.
False
Recent recommendations, based on reputable research, list the range for dietary protein to be from 10-35 grams of protein per kilogram body weight per day
False
Recent research has demonstrated clearly that fat depletion during endurance exercise will decrease performance more than carbohydrate depletion.
False
Unlike some other vitamins, vitamin A is relatively non-toxic and can be consumed safely by most people at 10 times the RDA for extended periods of time.
False
When protein is consumed in excess of the body's needs for protein synthesis and energy, most of the amino acid nitrogen forms creatine and the α-ketoacids are lost in the urine.
False
creatine is an essential dietary nutrient
False
Adequate carbohydrate intake before and during prolonged exercise will reduce the use of body protein as an energy source
True
After an athlete is acclimatized to the heat, his/her endurance capacity will still be greater with cooler conditions
True
For individuals not prone to reactive hypoglycemia, the consumption of carbohydrate 15-60 minutes prior to exercise may enhance performance.
True
Hormone Sensitive Lipase (HSL) is an enzyme found inside the adipocyte that catalyzes the breakdown of triglycerides to glycerol and free fatty acids.
True
If an adult female weighs 154 pounds, her RDA for protein is 56 grams
True
It would be reasonable for an individual with impaired glucose tolerance to be evaluated for chromium status and to take chromium supplements if chromium status is low.
True
Soda loading involves consuming carefully measured amounts of baking soda (sodium bicarbonate) prior to an event. It would be expected to enhance performance during events that rely heavily on the lactic acid system for ATP production
True
The new "gold standard" in body composition assessment is the multicomponent model approach
True
The rate that ingested fluids enters the circulatory system depends upon two major factors: the rates of gastric emptying and intestinal absorption.
True
Unlike some other vitamins, Vitamin E can be relatively non-toxic and can be consumed safely by most people at 10 times the RDA for extended periods of time
True
if increased endurance training increased daily zinc loss in sweat by 1 mg, that would increase daily dietary zinc needs by about 4 mg.
True
theoretically it is possible for iron deficiency to exist without anemia and still reduce exercise capacity, since the function of iron-dependent enzymes could be impaired.
True
