nutrition chapter 4

14. 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

18. 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

20. 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

28. Which of the following is not a monosaccharide? A. maltose B. glucose C. fructose D. galactose

a

3. Each gram of carbohydrate contains approximately _____ Calories. A. 4 B. 5 C. 7 D. 9

a

48. 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

5. 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

15. What is the recommended amount of carbohydrate that should be consumed 4 hours prior to exercise for an individual participating in intense training? A. 8-10 g/kg body weight B. 4-5 g/kg body weight C. 1-2 g/kg body weight D. there are no such recommendations

b

16. Although more research is needed, which of the following carbohydrate substrates have been shown to have the potential for ergogenic effects? A. Fructose 1, 6-diphosphate salts. B. Dihydroxyacetone and pyruvate. C. Lactate salts. D. All of these choices are correct.

b

17. 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

2. 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

22. Over the 24-hour period, the rate of muscle glycogen recovery is _____ percent per hour. A. 2-4 B. 5-7 C. 8-10 D. 11-13

b

23. 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

35. 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

36. 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

4. 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

40. 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

42. 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

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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

21. How much carbohydrate per kilogram body weight should be consumed daily in order to restore muscle glycogen levels to normal after intense training? A. 1-3 B. 4-6 C. 7-10 D. 11-13

c

26. 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

33. 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

38. 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

41. 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 prolonged 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

43. 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

44. 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

45. 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

46. 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

47. 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

6. 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

1. 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

13. 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

19. During rest, carbohydrate supplies approximately _______ percent of the body's energy needs. A. 85 B. 70 C. 60 D. 40

d

24. 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

25. Which organ secretes the major digestive enzymes into the small intestine? A. liver B. gall bladder C. kidney D. pancreas E. jejunum

d

30. Common table sugar is: A. glucose B. dextrose C. fructose D. sucrose E. maltose

d

32. 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

27. 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

29. The disaccharide found in milk is: A. fructose B. galactose C. glucose D. maltose E. lactose

e

31. 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

34. 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

37. 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

39. 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

50. Carbohydrates are organic compounds that contain carbon, hydrogen, and nitrogen in various combinations.

f

53. Dietary fiber is the general term for the carbohydrate disaccharides in plant cells. They are resistant to digestive enzymes.

f

56. Of the three monosaccharides, galactose is of most importance to human physiology.

f

57. Insulin facilitates the uptake and utilization of sucrose by various tissues in the body.

f

59. The sole function of carbohydrates in the body is energy production.

f

65. Carbohydrate loading is necessary for the vast majority of athletes.

f

66. The high-carbohydrate diet should contain about 15-20 grams of carbohydrate per kilogram of body weight.

f

68. Carbohydrates represent one of our most important ergolytic nutrients.

f

71. Foods containing high amounts of refined sugars have a low glycemic index.

f

49. Dietary carbohydrates are considered to be important in preventing certain chronic diseases and as part of a proper diet to lose excess body fat.

t

51. Galactose is found in milk, as part of lactose.

t

52. Starches are actually complex carbohydrates that generally form when three or more glucose molecules combine.

t

54. 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.

t

55. High concentrations of fructose may draw water from the circulatory system into the intestines, thus creating physical problems to the athlete during competition.

t

58. Hyperglycemia may lead, in turn, to a reactive hypoglycemia.

t

60. Carbohydrate is an important fuel for high-intensity aerobic events lasting over an hour or two.

t

61. The primary carbohydrate source of energy for physical performance is muscle glycogen.

t

62. Epinephrine, glucagon, and cortisol are hormones that help to maintain and even increase blood glucose levels during exercise.

t

63. The onset of fatigue may be delayed by glucose ingestion, as this spares the liver glycogen and thus prevents hypoglycemia in susceptible individuals.

t

64. 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.

t

67. If conducted properly, carbohydrate loading should increase glycogen content in the muscle two to three times beyond normal and nearly double liver glycogen content.

t

69. Many health organizations recommend that the intake of refined sugar amount to less than 10 percent of daily caloric intake.

t

70. To control lactose intolerance, certain dairy products must be totally reduced or avoided while maintaining adequate calcium intake.

t