Nutrition Ch 11- Pt 2
Athletes should consume fluid [1] ,[2] , and [3] exercise.
1- before 2- during 3- after
What are some examples of foods or beverages to avoid at a pre-event meal? (Check all that apply.) Multiple select question. sports drinks bacon hamburgers bread sausage
bacon hamburgers sausage
What are some homemade alternatives to commercially prepared energy sports bars? (Check all that apply.) Multiple select question. banana bread whole grain toast with peanut butter peanut butter cookies banana cream pie
banana bread whole grain toast with peanut butter
The diuretic effect of ______ does not support optimal hydration. Multiple choice question. water sports drinks iron caffeine
caffeine
Supplementation with which mineral should be implemented in the diet of female athletes presenting with amenorrhea? Multiple choice question. magnesium sodium calcium iron
calcium
Eating foods that contain _________ before exercise can help restore suboptimal liver glycogen stores. Multiple choice question. carbohydrate fat fiber fluid
carbohydrate
[blank] cramps are painful contractions of the skeletal muscles that frequently occur with heat exhaustion.
heat
Which condition can become a complication of heat exhaustion? Multiple choice question. high blood pressure low blood sugar heat cramps
heat cramps
What are the advantages for athletes in consuming an appropriate pre-exercise meal? (Check all that apply.) Multiple select question. improves performance keeps them from being hungry stimulates hunger maintains optimal levels of blood lactose
improves performance keeps them from being hungry
Thirst _____ a reliable indicator to prevent dehydration for athletes. Multiple choice question. is is not
is not
When consuming energy bars or gels, it ___ important to consume adequate fluid as well. Multiple choice question. is not really is very
is very
Symptoms of heatstroke include _____. Multiple select question. irritability confusion high blood pressure low blood sugar nausea
irritability confusion nausea
What is a benefit of adding electrolytes to sports drinks? Multiple choice question. decrease carbohydrate absorption decrease thirst maintain blood volume stabilize blood glucose
maintain blood volume
What is a benefit of adding electrolytes to sports drinks? Multiple choice question. stabilize blood glucose decrease carbohydrate absorption decrease thirst maintain blood volume
maintain blood volume
How can athletes reduce the risk of developing heatstroke? Multiple select question. Avoid exercising in hot, humid conditions Avoid sodium consumption Watch for rapid changes in body weight Replace lost fluids
Avoid exercising in hot, humid conditions Watch for rapid changes in body weight Replace lost fluids
The ideal sports bar should contain ____ grams of carbohydrate. Multiple choice question. 14 40 10 25
40
What is the recommendation for the nutrient composition of energy bars to produce optimal performance? Multiple choice question. 40 g carbohydrate, no more than 10 g protein, no more than 4 g fat, no more than 5 g fiber 35 to 45 g carbohydrate, at least 18 g protein, no more than 4 g fat, 0 g fiber 55 g carbohydrate, 22 g protein, no more than 1 g fat, at least 10 g fiber
40 g carbohydrate, no more than 10 g protein, no more than 4 g fat, no more than 5 g fiber
The NCAA rules do not allow more than the equivalent of drinking ____ cups of coffee's worth of caffeine in an athlete's urine. Multiple choice question. 5 6-8 1-2 3-4
6-8
How can athletes reduce the risk of developing heatstroke? Multiple select question. Avoid exercising in hot, humid conditions Replace lost fluids Watch for rapid changes in body weight Avoid sodium consumption
Avoid exercising in hot, humid conditions Replace lost fluids Watch for rapid changes in body weight
An athlete relying on thirst for fluid replacement may become dehydrated and suffer impaired performance. Multiple select question. An athlete relying on thirst for fluid replacement may become dehydrated and suffer impaired performance. If athletes drink only when thirsty during exercise, it may take up to 48 hours to replace fluid loss. Thirst is an early sign of dehydration and can be used to help determine fluid needs.
An athlete relying on thirst for fluid replacement may become dehydrated and suffer impaired performance. If athletes drink only when thirsty during exercise, it may take up to 48 hours to replace fluid loss.
Why are protein and amino acid supplements not recommended as ergogenic aids for athletes? Multiple choice question. Excessive amounts of protein and amino acids in the diet may lead to overhydration. Protein and amino acids from supplements may be contaminated with pathogens. Athletes can easily meet their protein needs from foods.
Athletes can easily meet their protein needs from foods.
What are some of the benefits of consuming sports drinks during exercise that extends beyond 60 minutes? Multiple select question. Electrolytes help maintain blood volume Vitamins and minerals provide energy Carbohydrates supply glucose to muscles
Electrolytes help maintain blood volume Carbohydrates supply glucose to muscles
When should an athlete consume fluid? Multiple choice question. Only after an exercise event Only before an exercise event Only during and after exercise Before, during, and after exercise
Before, during, and after exercise
Gene doping makes use of precise gene-editing tools such as _____. Multiple choice question. WADA KRISPY CRISPR
CRISPR
What should you do if someone is suffering from a heat stroke? Multiple select question. Call for medical help Elevate their head and fan them Immediate treatment is to cool the skin with ice packs or cold water
Call for medical help Immediate treatment is to cool the skin with ice packs or cold water
Which carbohydrate supplement contains the most grams of carbohydrate per serving? Multiple choice question. Carbohydrate gels Sports drinks
Carbohydrate gels
For sporting events that are longer than 60 minutes, what nutrient will replenish depleted muscle glycogen? Multiple choice question. Carbohydrates Amino acids Lipids
Carbohydrates
For sporting events that are longer than 60 minutes, what nutrient will replenish depleted muscle glycogen? Multiple choice question. Lipids Carbohydrates Amino acids
Carbohydrates
What is the recommendation for carbohydrate intake immediately following prolonged exercise? Multiple choice question. Consume 1 to 1.5 g carbohydrate per kilogram body weight up to 1 hour after exercise and at 2-hour intervals for up to 6 hours. Consume 2 to 5 g carbohydrate per kilogram body weight immediately after exercise and again during the next 2 hours. Consume 1 to 2 g carbohydrate per kilogram body weight within 4 hours after exercise and at 4-hour intervals for up to 12 hours.
Consume 1 to 1.5 g carbohydrate per kilogram body weight up to 1 hour after exercise and at 2-hour intervals for up to 6 hours.
What is one way an athlete can prevent water intoxication? Multiple choice question. Consume sports drinks during exercise Consume water only during endurance exercises
Consume sports drinks during exercise
What are some ways an athlete can prevent water intoxication? Multiple select question. Never consuming coffee prior to or during exercise Only consuming fluid at the beginning and end of the exercise bout Consuming a sports drink containing sodium Avoiding overdrinking
Consuming a sports drink containing sodium Avoiding overdrinking
What are some negative consequences of consuming excessive amounts of caffeine? Multiple select question. Intestinal distress Decreased heart rate Increased heart rate Insomnia
Intestinal distress Increased heart rate Insomnia
Gene doping is a practice used by athletes to enhance their athletic ability by altering their _____. Multiple choice question. DNA weight height gender
DNA
Gene doping is a practice used by athletes to enhance their athletic ability by altering their _____. Multiple choice question. gender weight DNA height
DNA
Choose the guidelines to follow for drinking fluid before exercise. (Check all that apply.) Multiple select question. Drink 1 to 1.5 cups of fluid every 10 to 15 minutes. Drink 2 to 3 cups of fluid. Drink 3 cups of fluid for each pound lost. Freely drink beverages.
Drink 1 to 1.5 cups of fluid every 10 to 15 minutes. Drink 2 to 3 cups of fluid. Freely drink beverages.
Choose the guidelines to follow for drinking fluid before exercise. (Check all that apply.) Multiple select question. Drink 2 to 3 cups of fluid. Drink 3 cups of fluid for each pound lost. Drink 1 to 1.5 cups of fluid every 10 to 15 minutes. Freely drink beverages.
Drink 2 to 3 cups of fluid. Drink 1 to 1.5 cups of fluid every 10 to 15 minutes. Freely drink beverages.
What are the conditions that elicit the onset of heat cramps? Multiple select question. Inadequate volume of water consumed Large volume of carbohydrate-electrolyte fluids consumed Exercise for several hours in hot climate Significant sweating Large volume of water consumed without replacing sodium losses
Exercise for several hours in hot climate Significant sweating Large volume of water consumed without replacing sodium losses
Why is it important to consume fluids with carbohydrate-containing foods, especially energy bars and gels? Multiple choice question. Fluids should be consumed with carbohydrate foods to prevent hyponatremia. Fluids should be consumed with carbohydrate foods to ensure adequate hydration. Sports drinks should be consumed with carbohydrate foods to optimize glycogen stores.
Fluids should be consumed with carbohydrate foods to ensure adequate hydration.
What is a general guideline for fluid intake during exercise to prevent fluid loss greater than or equal to 2% of body weight? Multiple choice question. For every pound lost, 4 ounces of fluid should be consumed during exercise. For every pound lost, 3 cups (about 3/4 liter) of fluid should be consumed during or immediately after exercise. For every pound lost, 1 cup of water should be consumed during or immediately after exercise.
For every pound lost, 3 cups (about 3/4 liter) of fluid should be consumed during or immediately after exercise.
Which of the following are recommended procedures for treating a person suffering from heat exhaustion? Select all that apply. Multiple select question. Have the person replace fluid as tolerated. Cover the person with a blanket to prevent further heat loss. Excess clothing should be removed. Sponge the person's body with cool water.
Have the person replace fluid as tolerated. Excess clothing should be removed. Sponge the person's body with cool water.
Painful contractions of skeletal muscles
Heat Cramps
Profuse sweating; elevated body temperature; headache; dizziness; weakness
Heat exhaustion
______ is the first stage of heat-related illness and occurs as a result of decreased blood volume due to excessive fluid loss. Multiple choice question. Hypernatremia Heat stroke Heat exhaustion Hyperkalemia
Heat exhaustion
What are the three adverse health conditions associated with exercising in high heat and humidity? Multiple select question. Heat-related sports anemia Heat exhaustion Heat cramps Heatstroke
Heat exhaustion Heat cramps Heatstroke
Elevated body temperature; hot, dry skin; poor circulation
Heat stroke
_____ occur(s) when internal body temperature reaches 104 degrees Fahrenheit or more. Multiple choice question. Heat cramps Heatstroke Heat exhaustion
Heatstroke
Athletes easily meet the needs of this nutrient in their diet from foods and rarely require supplementation. Multiple choice question. Protein Iron
Protein
What are some actions the athlete may take before, during, and after exercise/competition to maintain and replenish fluid intake? Multiple select question. Consume 1 cup of fluid per pound lost after exercise. Hydrate with sports drinks if exercise lasts more than 1 hour. Consume fluids during exercise to prevent weight loss of more than 2% of body weight. Drink 2 cups of fluid 2 to 3 hours prior to exercise.
Hydrate with sports drinks if exercise lasts more than 1 hour. Consume fluids during exercise to prevent weight loss of more than 2% of body weight. Drink 2 cups of fluid 2 to 3 hours prior to exercise.
What is an advantage for an athlete in consuming an appropriate pre-exercise meal? Multiple choice question. It maintains the optimal levels of blood glucose. It accelerates fatigue in muscles. It stimulates hunger.
It maintains the optimal levels of blood glucose.
In what type of sporting event is it important for carbohydrate consumption to replenish muscle glycogen stores? Multiple choice question. Lifting weights for 30 minutes Sprinting race Marathon
Marathon
In what type of sporting event is it important for carbohydrate consumption to replenish muscle glycogen stores? Multiple choice question. Sprinting race Marathon Lifting weights for 30 minutes
Marathon
What are some strategies an individual can use to prevent the onset of heat cramps during exercise? Multiple select question. Moderate intensity at start of exercise Consumption of large amounts of water during exercise Adequate salt intake prior to exercise in the heat Avoid dehydration
Moderate intensity at start of exercise Adequate salt intake prior to exercise in the heat Avoid dehydration
Why is glycogen synthesis increased immediately after strenuous exercise? Multiple choice question. Muscles are insulin sensitive after exercise. Following prolonged exercise, glycogen stores are at their highest. Muscles are insulin resistant after exercise.
Muscles are insulin sensitive after exercise.
What organization monitors the caffeine urine concentration in athletes? Multiple choice question. NCAA International Olympic Committee Major League Baseball
NCAA
What might be examples of types of ergogenic aids? Multiple select question. Psychological Appearance Pharmacological Nutritional
Psychological Pharmacological Nutritional
What actions would one take in order to treat a person suffering from heat exhaustion? (Check all that apply.) Multiple select question. Remove excess clothing. Sponge the body with warm water. Get medical attention as soon as possible. Replace fluids as tolerated.
Remove excess clothing. Get medical attention as soon as possible. Replace fluids as tolerated.
What mineral is important in preventing heat cramps during exercise? Multiple choice question. Chromium Phosphorus Sodium
Sodium
What is a benefit of consuming sports drinks during exercise lasting more than 1 hour? Multiple choice question. Sports drinks supply necessary fluid and vitamins for optimal performance. Sports drinks supply necessary fluid, electrolyte, and carbohydrate for optimal performance. Sports drinks supply caffeine to enhance sports performance.
Sports drinks supply necessary fluid, electrolyte, and carbohydrate for optimal performance.
How can an athlete determine his/her fluid needs during exercise? Multiple choice question. The athlete should calculate 2% of body weight, then use trial and error to determine the necessary amount of fluid to prevent loss. The athlete should calculate 5% of body weight and then calculate how much fluid is necessary to prevent this loss. The athlete should calculate 2% of body weight, then consume 4 ounces of fluid for every pound calculated.
The athlete should calculate 2% of body weight, then use trial and error to determine the necessary amount of fluid to prevent loss.
How can an athlete determine his/her fluid needs during exercise? Multiple choice question. The athlete should calculate 5% of body weight and then calculate how much fluid is necessary to prevent this loss. The athlete should calculate 2% of body weight, then use trial and error to determine the necessary amount of fluid to prevent loss. The athlete should calculate 2% of body weight, then consume 4 ounces of fluid for every pound calculated.
The athlete should calculate 2% of body weight, then use trial and error to determine the necessary amount of fluid to prevent loss.
Why is it important for long-endurance athletes to consume sports drinks during most physical activity? Multiple choice question. To prevent diluting their blood, especially plasma sodium To decrease their thirst so less fluid intake is needed
To prevent diluting their blood, especially plasma sodium
If weight change cannot be monitored during exercise, what is another method that can be used to measure hydration status? Multiple choice question. Amount of salt deposits on clothing Urine color Subjective measure of fatigue
Urine color
What is the general indication of optimal hydration based on urine color? Multiple choice question. Urine color should be clear to pale yellow. Urine color should be medium to dark yellow. Urine color should be dark yellow.
Urine color should be clear to pale yellow.
What are some symptoms associated with heat exhaustion? Multiple select question. Visual disturbances Headache Dizziness High blood pressure Muscle weakness Low blood sugar
Visual disturbances Headache Dizziness Muscle weakness
______ occurs when the athlete consumes too much water and dilutes blood electrolytes, especially sodium. Multiple choice question. Hyperkalemia Hypernatremia Water intoxication Dehydration
Water intoxication
When is water intoxication in athletes most likely to occur? Multiple choice question. Water intoxication will most likely occur when not enough water has been consumed. Water intoxication will most likely occur when too much sodium is consumed. Water intoxication will most likely occur after overdrinking without replacing sodium losses. Water intoxication will most likely occur when too much caffeine is consumed.
Water intoxication will most likely occur after overdrinking without replacing sodium losses.
When should athletes consume sports drinks? Multiple choice question. When exercise extends beyond 1 hour It is not necessary with any exercise
When exercise extends beyond 1 hour
Some consequences associated with heatstroke if left untreated are ______. (Check all that apply.) Multiple select question. memory loss circulatory collapse death nervous system damage loss of sight
circulatory collapse death nervous system damage
What are some symptoms associated with heatstroke? (Check all that apply.) Multiple select question. confusion constipation nausea moist clammy skin
confusion nausea
What are some symptoms associated with heatstroke? (Check all that apply.) Multiple select question. moist clammy skin confusion nausea constipation
confusion nausea
Heat [blank] consist of muscle contractions lasting 1 to 3 minutes at a time.
cramps
A (an) _______ is a nutritional, psychological, or physiological substance that is intended to improve exercise performance. Multiple choice question. multivitamin ergogenic aid mineral supplement diet pill
ergogenic aid
Heat cramps occur in ______. Multiple choice question. adipose tissue skeletal muscle
skeletal muscle
Pitted dates stuffed with an almond would be considered a homemade alternative to commercially prepared _____. Multiple choice question. energy sports bars sports gels sports drinks
sports gels
Why are electrolytes added to sport drinks? (Check all that apply.) Multiple select question. to enhance the absorption of water to stimulate thirst to supply energy to the working muscle to enhance the absorption of carbohydrates
to enhance the absorption of water to stimulate thirst to enhance the absorption of carbohydrates
Heat cramps ____ occur in hot climates when someone has consumed large volumes of water without replacing sodium losses. Multiple choice question. never usually
usually