PET 5368 - NCSF NUTRITION
Minimum protein intake for an adult is ______. a. 0.5 g/kg b. 0.8 g/kg c. 1 g/kg d. 2 g/kg
0.8 g/kg
A sedentary person needs roughly ___ grams of protein per day per kilogram of bodyweight. a.0.8-0.9 b.1.0-1.2 c.1.3-1.5 d.1.6-1.8
0.8-0.9
What male waist-to-hip ratio is considered the beginning of the at-risk range? a.0.8 b.0.85 c.0.9 d.0.95
0.9
Dehydration starts at a fluid loss greater than ____% of total body mass. a. 1 b. 2 c. 3 d. 4
1
Trans fat is the worst dietary fat and should be limited to less than _____% of the daily diet. a.1 b.5 c.7 d.10
1
The recommended minimum daily calcium intake for adults aged 19-50 is ____. a.500 mg b.750 mg c.1,000 mg d.1,200 mg
1,000 mg
Daily Vitamin D supplement doses are: a. 500-1,000 IU b. 1,000-1,500 IU c. 1,500-2,000 IU d. Up to 3,000 IU
1,500-2,000 IU
If someone is suffering from heat stroke it is paramount to do what two (2) things to increase their chances of survival.
1. Call 911 2. immediately cool the person down until help arrives
Three steps to weight management success include:
1. Education on healthy foods 2. Teaching behavioral change 3. Managing consumption times and food availability
Long-duration or intense endurance exercise requires a carbohydrate intake of ____ grams per kilogram of body weight per hour following the bout. a.0.75 b.0.9 c.1.2 d.1.5
1.2
A tester should wait at least [BLANK] before reassessing a skinfold site during a body fat test.
15 seconds
For optimal performance male body fat should not drop below _____. a. 2-5% b. 5-10% c. 8-12% d. 10-15%
2-5%
During caloric restriction or intense training, it is recommended to consume at least ____ grams of protein per kilogram of body weight. a.1.4 b.1.8 c.2.2 d.3.0
2.2
What is the daily total loading dose for creatine? a. 5 g b. 10 g c. 15 g d. 20 g
20 g
Most males should be less than _____ body fat to limit their risk for negative health consequences. a. 5% b. 10% c. 15% d. 20%
20%
What is the recommended dietary fat range for weight loss in athletes? a.10-15% b.15-20% c.20-25% d.25-30%
20-25%
What is the optimal BMI for health? a.17 b.19 c.22 d.24
22
Protein supplement doses following exercise are: a. 5-10g b. 15-20g c. 25-40g d. 45-60g
25-40g
Daily iron consumption by females is recommended to be at least ____ that of males. a.Equal b.2x c.3x d.4x
2x
When recommending protein intake, sources should be consumed every _______. a. Hour b. 3 hours c. 5 hours d. 7 hours
3 hours
What is the common standard estimate of error using skinfold assessments and circumference measures? a.2-3% b.3-4% c.5-6% d.6-7%
3-4%
Male athletes should consume at least _______ grams of fiber each day. a. 10 b 20 c. 30 d. 40
30
What is the waist circumference that puts a female at risk for diseases? a.32 inches b.35 inches c.37 inches d.40 inches
35 inches
Was is the recommended dosage of beta-alanine during the loading phase? a.1-2 g per day b.4-6 g per day c.8-12 g per day d.20 g per day
4-6 g per day
A male's waist should not exceed [BLANK] inches to reduce risk for metabolic disease.
40 Inches
Which of the following running distances would benefit most from beta-alanine supplementation? a.60-100 m b.200-400 m c.400-800 m d.>1500 m
400-800 m
What percentage of water loss is considered high risk for heat illness? a.2.5% b.3% c.4% d.5%
5%
For a food to be labeled high fiber it must have at least: a. 3g of fiber b. 5g of fiber c. 10g of fiber d. 15g fiber
5g of fiber
Moderate-to-high intensity exercise lasting 2-3 hours requires which level of carbohydrate support? a.3-5g/kg/bw b.5-7g/kg/bw c.6-10g/kg/bw d.8-12g/kg/bw
6-10g/kg/bw
What is the recommended carbohydrate solution concentration for optimal utilization? a. 2-4% b. 6-8% c. 10-12% d. 15-20%
6-8%
For endurance events lasting 2.5 hours, such as a marthon, athletes may consume up to [BLANK] g/h of carbohydrates.
60
A carbohydrate mouth rinse can benefit endurance activities lasting: a.15 min b.60 min c.90 min d.120 min
60 min
No supplemental CHO is needed for efforts lasting less than______. a. 60 min b. 75 min c. 90 min d. 120 min
60 min
RMR represents ______% of daily caloric expenditure. a. 10-30 b. 40-50 c. 60-70 d. 80-90
60-70
Water represents ________ % of body weight. a. 30-40 b. 40-50 c. 50-60 d. 60-70
60-70
Saturated fat should make up less than ____ of the diet. a. 7-10% b. 12-15% c. 17-20% d. Saturated fat should not be consumed
7-10%
Heat acclimation tends to take between ____ days of exposure. a. 1-3 b. 3-5 c. 5-7 d. 7-12
7-12
A high-glycemic food has a GI score of over _______. a.55 b.60 c.65 d.70
70
How many amino acids are required in the adult diet? a. 6 b. 9 c. 12 d. 20
9
What is the highest dose of caffeine expressed in milligrams per kilogram of bodyweight that has demonstrated benefits in exercise performance? a.3 b.6 c.9 d.12
9
What percentage of fat is stored subcutaneously? a. 10% b. 25% c. 30% d. >50%
>50%
When the serving of a component represents at least 10% of the Daily Value, a manufacturer can advertise it as: a."High in" b."Rich in" c.A "good source" d."Extra"
A "good source"
Which of the following is the best post-exercise nutrient choice for recovery? a.40g protein b.60g carbohydrates c.A mix of 20g protein and 60g carbohydrates d.A mix of 20g fat, 20g protein and 20g carbohydrates
A mix of 20g protein and 60g carbohydrates
What is ketosis? a. A state when the body has too many carbohydrates b. A state when the body has inadequate fat in the diet c. A state characterized by elevated ketone bodies d. A state characterized by an imbalance of hydrogen ions
A state characterized by elevated ketone bodies
What is androstenedione? a.An amino acid b.A steroid hormone c.A co-enzyme d.A neurotransmitter
A steroid hormone
What hormones promote fat release for fuel? a.Pancreatic b.Kidney c.Adrenal d.All the above
Adrenal
All of the following are essential amino acids except: a.Leucine b.Isoleucine c.Valine d.Alanine
Alanine
All of the following are functional amino acids, except: a.Glutamine b.Glutamate c.Arginine d.Alanine
Alanine
What is a conditional amino acid? a.One needed by individuals with a chronic illness b.One that is needed due to a certain condition c.One needed during a particular period during one's lifespan d.All of the above
All of the above
What is the limitation to skinfold assessment accuracy? a.Tester competency b.It cannot measure visceral fat c.Equation used must match the population assessed d.All of the above
All of the above
Which of the following vitamins are essential? a.Vitamin A b.Vitamin D c.Vitamin K d.All of the above
All of the above
_________ should be consumed in adequate quantities each day to help adults reduce the risk of heart disease. a.B6 b.B9 c.B12 d.All of the above
All of the above
Body builders that place in contests consistently: a.Eat more carbohydrate b.Eat more protein c.Eat more calories d.All the above
All the above
Carbohydrate-electrolyte solutions are most beneficial: a.During prolonged training b.For post-activity recovery c.To prevent hyponatremia during recovery from dehydration d.All the above
All the above
For a manufacturer to use the term "lean" they have to account for the quantity of: a.Total fat b.Saturated fat c.Cholesterol d.All the above
All the above
What depicts the rate of body fat use for fuel? a. Adrenal hormone receptors b. Where it is located c. The type of body fat d. All the above
All the above
What determines the carbohydrate intake for an individual? a. Frequency of training b. Duration of training c. Intensity of training d. All the above
All the above
What is clenbuterol used for among athletes? a.Asthma b.Improved body composition c.Weight loss d.All the above
All the above
What is measured when using a DEXA scan? a.Bone b.Lean mass c.Fat d.All the above
All the above
What is the ergogenic benefit of CHO supplementation? a. Maintains liver glycogen b. Maintains blood glucose c. Maintains muscle glycogen stores d. All the above
All the above
Which athletic measure is negatively affected by too much bodyfat? a. Vertical Jump b. 40 yd dash c. 5-10-5 (pro agility) test d. All the above
All the above
Which is a NSF certification requirement for supplements? a. Assessment of banned substance b. Label claim review c. Contamination review d. All the above
All the above
Which is a recommended source for antioxidant intake among athletes? a.Berries b.Legumes c.Green tea d.All the above
All the above
Which mineral may benefit athletes training in hot environments due to elevated losses in sweat? a.Sodium b.Potassium c.Magnesium d.All the above
All the above
Which of the following has shown double-digit contamination rates among tested dietary supplements? a.United States b.Europe c.Australia d.All the above
All the above
Which of the following is a source of resistant starch? a.Green bananas b.Oats c.Legumes d.All the above
All the above
Which of the following is associated with acute mineral deficiencies? a. Immune suppression b. Muscular dysfunction c. Fluid balance disturbances d. All the above
All the above
Which of the following is associated with weight management success? a. Water content b. Fiber content c. Energy density d. All the above
All the above
Which of the following negatively affects vitamin D sufficiency in athletes? a.Cold weather b.Training indoors c.Far distance from the equator d.All the above
All the above
Why are calcium recommendations for young athletes higher than for adults? a.To support growth b.To prevent injuries c.To increase bone mineral density d.All the above
All the above
Why is a BMI prediction of obesity often inaccurate for strength athletes? a.BMI does not measure body fat b.BMI does not differentiate where weight comes from c.BMI often over-predicts body fat for muscular individuals d.All the above
All the above
Which of the following is a primary goal of sports nutrition? a. Consuming energy adequate to support work and recovery b. Consuming nutrient balance to support growth maintenance and repair of tissue c. Consuming energy adequate to support metabolic and immune health d. All the above are primary goals
All the above are primary goals
When a supplement or mechanism is ingested or applied, and it negatively affects performance, it is termed: a.A performance agitator b.An ergogenic aid c.An ergolytic compound d.A dietary supplement
An ergolytic compound
A person with ongoing reduced training capacity and lowered exercise tolerance combined with pale skin is likely suffering from _______. a.Osteopenia b.Anemia c.Hyperglycemia d.Sarcopenia
Anemia
All are included in the female triad, except. a. Amenorrhea b. Osteoporosis c. Disordered eating d. Anemia
Anemia
Omega-3 fatty acids are considered ______. a.Anti-viral b.Anti-microbial c.Anti-bacterial d.Anti-inflammatory
Anti-inflammatory
Free radicals produced from exercise are important signaling agents for recovery which can be blocked by high doses of supplemental ______. a.Energy drinks b.Antioxidants c.Glutamine d.Electrolytes
Antioxidants
High doses of supplemental ________ can inhibit stress signaling from training. a.B-complex vitamins b.Vitamin D c.Antioxidants d.All the above
Antioxidants
All of the following are side effects of anabolic hormone use, except: a. Mood disorders b. Appetite suppression c. Skin issues d. Reproductive issues
Appetite suppression
What amino acid is essential for children? a. Aspargine b. Aspartic acid c. Alanine d. Arginine
Arginine
Which water-soluble vitamin has antioxidant properties? a.Ascorbic acid b.Thiamine c.Riboflavin d.Folate
Ascorbic acid
Which class of vitamins is most associated with carbohydrate and fat metabolism? a. B vitamins b. A vitamins c. E vitamins d. K vitamins
B vitamins
When is supplemental casein protein recommended over whey protein? a.Before exercise b.Immediately post-exercise c.Before sleep d.There is no difference in recommendations
Before sleep
What is a phytochemical? a.Byproducts of manufacturing plant materials b.Beneficial compound found in plants c.Chemicals formed from pesticides used on crops d.Undigestible elements that promote weight loss
Beneficial compound found in plants
Which of the following is a proven ergogenic aid for endurance in high-intensity exercise via increased production of carnosine? a.Leucine b.Beta alanine c.Tryptophan d.Glycine
Beta alanine
All of the following are electrolytes associated with water balance, except: a.Sodium b.Potassium c.Chlorine d.Bicarbonate
Bicarbonate
Both DEXA and _______ are affected by changes in hydration status. a.Circumference measures b.Skinfold c.Bioelectrical impedance d.All the above
Bioelectrical impedance
What is the weight loss mechanism cited for orlistat? a.Increased metabolism b.Suppresses appetite c.Blocks fat absorption d.Increases lipid oxidation
Blocks fat absorption
All of the following are functions of magnesium, except: a.Bone health b.Protein synthesis c.Blood clotting d.Immune health
Blood clotting
What is the primary function of vitamin K? a.Antioxidant support b.Blood clotting c.Immune support d.All the above
Blood clotting
Which male sport presents with the leanest athletes? a.Body building b.Soccer c.Basketball d.Baseball
Body building
The ratio of fat mass to fat-free mass is called: a. Waist-to-hip ratio b. Circumference ratio c. Body composition d. Essential body fat
Body composition
List at least three (3) factors that affect hydration status.
Body size genetics daily behaviors
Which of the following is considered a low-risk category for dietary supplements based on recall rates by the FDA? a.Brain health b.Weight loss c.Sexual enhancement d.Body building
Brain health
What is the supplement category for sodium bicarbonate? a.Anabolic agent b.Stimulant agent c.Buffering agent d.Weight-loss agent
Buffering agent
The dietary supplement industry is filed as a _______ market. a. Drug regulated b. Food regulated c. Consumer awareness d. Buyer beware
Buyer beware
How is dehydration defined during an event to predict performance? a.By the amount of water consumed b.By fluid loss as a percentage of total body mass using weight c.By urine color d.All the above
By fluid loss as a percentage of total body mass using weight
All the B vitamins are water-soluble, as well as vitamin ___. a.A b.K c.C d.D
C
What supplement is mixed with Vitamin D for bone health? a. Iron b. Calcium c. Zinc d. Magnesium
Calcium
[BLANK] functions with Vitamin D to promote bone health.
Calcium
Which of the following is most associated with weight loss? a.Increased metabolism b.Increased meal frequency c.Caloric restriction d.All the above
Caloric restriction
What energy nutrient represents the most calories in the diet? a. Proteins b. Lipids c. Carbohydrates d. They all should be equal
Carbohydrates
CoQ-10 does not promote improved performance in athletes but may help those in [BLANK] therapy.
Cardiac
[BLANK] is recommended as supplemental protein pre-sleep.
Casein
A disease in which one has a severe immune response to gluten. a. Irritable bowel syndrome b. Non-resistant pancreatitis c. Celiac disease d. Crones disease
Celiac disease
What system is commonly the focus for supplemental taurine? a.Cardiovascular system b.Circulatory system c.Skeletal system d.Central nervous system
Central nervous system
All these sources of food will contain high quantities of vitamin E, except: a.Sunflower seeds b.Almonds c.Hazelnuts d.Chicken breast
Chicken breast
Which dietary lipid is no longer limited by an RDA? a.Saturated fat b.Trans fat c.Cholesterol d.All are regulated
Cholesterol
All of the following provide ergogenic benefit, except: a. Caffeine b. Creatine c. Beta-Alanine d. Chromium Picolinate
Chromium Picolinate
What is the best field test to measure body fat of obese individuals? a.Skinfold b.DEXA c.Circumference measures d.All are equal
Circumference measures
Which of the following is purported to increase VO2max? a.Beta-alanine b.Tannins c.Milk thistle d.Coenzyme Q10
Coenzyme Q10
__________ include all of the essential amino acids and are therefore optimal for reducing the risk for deficiencies. a. Complete proteins b. Conditional proteins c. Essential proteins d. Unified proteins
Complete proteins
Icing the body when it is over-heated decreases body temperature rapidly through the process of: a.Convection b.Conduction c.Evaporation d.Radiation
Conduction
Which of the following supplemental fats is purported to increase fat loss? a.Omega-9 fatty acids b.Omega-3 fatty acids c.Conjugated linoleic acid d.Short-chain triglycerides
Conjugated linoleic acid
[BLANK] is an isomer of linoleic acid found in meat and dairy products purported to cause weight loss.
Conjugated linoleic acid (CLA)
What is the recommended use of sodium bicarbonate? a.Consume it 1-2 hours before an event b.Consume it 24 hours before an event c.Load it for three days before an event d.Take it every day
Consume it 1-2 hours before an event
All of the following are sources rich in monounsaturated fats, except: a.Avocado b.Almond c.Olives d.Cow's milk
Cow's milk
Which of the following dietary supplements uses a loading phase? a.Whey isolate b.Creatine c.Ephedra alkaloids d.Caffeine
Creatine
The [BLANK] RMR equation does not use the sex, height or weight of the individual.
Cunningham
Which RMR formula is based on fat-free mass? a.Harris-Benedict b.Mifflin-St. Jeor c.WHO d.Cunningham
Cunningham
What equation is optimal for predicting RMR for female athletes? a. Weir equation b. Cunningham equation c. Harris-benedict equation d. All are equally accurate
Cunningham equation
Vitamin [BLANK] is important for bone mineral density.
D
Which vitamin is considered most important for bone health? a.B12 b.A c.D d.E
D
[BLANK] represents the content of one serving as a percentage of daily need based on a 2,000-kcal diet.
Daily value (DV)
Which of the following is an adaptation from training acclimation in the heat? a.Slower sweat rate b.Slower onset of sweating c.Decreased electrolyte concentration in sweat d.All the above
Decreased electrolyte concentration in sweat
Which method of carbohydrate loading is most associated with the predisposition for injury, illness, psychological issues or excess fatigue? a.Single bout method b.Depletion method c.Taper method d.Exhaustion method
Depletion method
Which of the following assessments can determine bone mineral density? a. Hydrostatic weighting b. Dual x-ray absorptiometry c. Bioelectrical impedance d. Near infrared scan
Dual x-ray absorptiometry
All of the following increase one's resting metabolic rate, except: a.Eating fibrous vegetables b.High-intensity exercise c.Eating small meals d.Increasing protein intake
Eating small meals
What animal product provides the best protein bioavailability? a.Egg whites b.Whole milk c.Chicken d.Pork
Egg whites
All are true of dietary supplement intake among athletes, except: a.Elite athletes have the highest consumption level b.Athlete supplementation varies by type of sport c.Athletes are responsible for knowing which compounds are banned d.Athletes can test positive without trying to cheat
Elite athletes have the highest consumption level
Which sports are most commonly associated with zinc deficiency? a.Endurance b.Winter c.Water d.Team
Endurance
Creatine has demonstrated effectiveness in all of the following sports' training regimens except: a.Endurance sports b.Track and field throwing events c.Baseball d.American football
Endurance sports
What type of sports generally require the highest energy intakes? a. Field sports b. Court sport c. Strength sports d. Endurance sports
Endurance sports
The relative calories of a given food product based on weight is called ________. a. Nutrient density b. Energy density c. Carbon density d. Serving density
Energy density
What factor is most important to a hydration plan? a.Sex b.Age c.Experience d.Environment
Environment
All of the following are supplements used for mass, except: a. BCAAs b. HMB c. GH d. Ephedra
Ephedra
Which of the following is used to improve performance? a. Supplement b. Additive c. Prophylactic d. Ergogenic aid
Ergogenic aid
What supplement is used as a method of blood doping? a. Erythropoietin b. Clenbuterol c. Nitric Oxide d. All the above
Erythropoietin
Which supplement is known to increase oxygen delivery and VO2max in a form of "blood doping"? a.Ephedra b.Synephrine c.Erythropoietin d.Vitamin B12
Erythropoietin
Which of the following contains the highest amount of caffeine? a.Instant coffee b.Brewed coffee c.Espresso d.All are equal
Espresso
What is the only heat loss mechanism the body can control? a. Radiation b. Convection c. Conduction d. Evaporation
Evaporation
Which label term reflects the highest quantity of a nutrient per serving? a.Organic b.Extra c.Natural d.Added
Extra
True or False? A GI score of 75 indicates a food has a low glycemic index.
False
True or False? A dietary supplement is synonymous with ergogenic aid.
False
True or False? Athletes should use caloric restriction during the season to optimize weight loss.
False
True or False? Creatine enhances training duration among endurance sport athletes.
False
True or False? Dietary cholesterol should be consumed in quantities less than 150 mg/day.
False
True or False? Ephedra is no longer a banned substance from sports.
False
True or False? Females and males respond the same way to carbo-loading.
False
True or False? Females are the only athletes who are at risk for LEA.
False
True or False? Gynoid storage is more common among male athletes.
False
True or False? Low calorie means less than 100 kcal per serving.
False
True or False? Microminerals are needed in quantities of >100mg/day.
False
True or False? Oral arginine is associated with increased growth hormone.
False
True or False? Organic foods are significantly more nutritious than non-organic food.
False
True or False? Worldwide the estimated contamination rate among supplements is up to 25%.
False
What dietary source has the lowest effect on metabolism? a.Fat b.Alcohol c.Protein d.Carbohydrates
Fat
Which dietary energy source contains the highest energy density per gram? a.Carbohydrates b.Protein c.Fat d.Alcohol
Fat
All of the following can decrease non-heme iron bioavailability, except: a.Tannins b.Phosphates c.Fat-soluble vitamins d.High fiber content
Fat-soluble vitamins
[BLANK] is characterized by the combination of disordered eating, amenorrhea, and osteoporosis.
Female athlete triad
Which athlete is at the greatest risk for mineral deficiency? a.Male soccer player b.Female gymnast c.Male water polo player d.Female basketball player
Female gymnast
Folate is an essential B vitamin, but is particularly important for which population: a.Infants b.Children c.Teenagers d.Females of child-bearing years
Females of child-bearing years
It is especially important for folate sufficiency to be maintained in which population? a.Infants b.Young males c.Females of child-bearing years d.All the above
Females of child-bearing years
_________ tend to have low accuracy and under-predict total calories. a. Food recalls b. Indirect calorimetry c. Food records d. All the above
Food recalls
Requires an individual to record all the food, drink, and dietary supplements consumed over a number of days. a. Food log b. Food record c. Food diary d. All the above
Food record
List four words or phrases used for product marketing that should indicate consumer suspicion.
Free trials independent research secret ingredients proprietary blends
________ are released during exercise and signal changes in gene transcription towards positive muscle adaptations. a.Endorphins b.Free-radicals c.Branch chain amino acids d.All of the above
Free-radicals
Which of the following is a slowly-absorbed monosaccharide? a.Fructose b.Maltose c.Glucose d.Maltodextrin
Fructose
The National Sanitation Federation (NSF) denotes quality supplement manufacturing practices with what certification? a.GMP b.FDA-approved c.CFSAN-certified d.USDA
GMP
[BLANK] are bacterial populations present in the gastrointestinal tract which can have a profound impact on health as well as risk for obesity.
Gastrointestinal microbiota
___________ are agricultural products whose DNA has been altered using genetic engineering techniques to promote useful characteristics or limit undesirable traits. a. Resistant starches b. Unnatural foods c. Genetically modified organisms d. All the above
Genetically modified organisms
________ is purported to improve strength, stamina, and cognitive functioning. a.Sibutramine b.Choline c.Ginseng d.Kola nut
Ginseng
Blood glucose levels are primary regulated by insulin and ________. a.Leptin b.Cortisol c.Glucagon d.Ghrelin
Glucagon
Low blood glucose triggers the release of ______________. a. Insulin b. Hydrogen c. Glucagon d. All the above
Glucagon
When the body experiences inadequate calories for metabolism it makes sugar from protein through a process called: a.Proteolysis b.Gluconeogenesis c.Glycogenesis d.Protein synthesis
Gluconeogenesis
All of the following are branched chain amino acids, except: a. Glutamine b. Leucine c. Isoleucine d. Valine
Glutamine
____________ is the measure of the blood-glucose raising potential of CHO content in a food. a. Satiation b. Glycemic index c. Glycemic rate d. Gluconeogenesis
Glycemic index
What does GMP stand for? a. Guaranteed manufactured product b. Gross mean purity c. Good manufacturing practices d. Guided management processes
Good manufacturing practices
What form of blood lipid is involved in transporting cholesterol from the circulatory system to reduce the risk for disease? a.LDL-C b.HDL-C c.Triglycerides d.VLDL-C
HDL-C
Which of the following is the most dangerous heat illness? a.Heat syncope b.Heat stroke c.Heat exhaustion d.Heat cramps
Heat stroke
The greatest risk for injury to an athlete exercising in a dehydrated state is: a.Tachycardia b.High core temperature c.Excessive sweating d.All the above
High core temperature
The quantity of fiber would have to exceed 5g in a single serving for a manufacturer to advertise it as: a.High fiber b.Added fiber c.Natural source d.All the above
High fiber
[BLANK] is a man-made sweetener made from corn starch known to have a negative impact on metabolic health and body weight.
High fructose corn syrup (HFCS)
The condition when blood glucose is too high is referred to as _____. a.Hypoglycemia b.Hyperglycemia c.Hyponatremia d.Hypernatremia
Hyperglycemia
Low sodium concentration in the body which can lead to death following an athletic event is referred to as: a.Hyperglycemia b.Hypokalemia c.Acidosis d.Hyponatremia
Hyponatremia
[BLANK] is a dangerous condition associated with an abnormally-low blood sodium level.
Hyponatremia
How can body fat percentage be reduced without fat loss? a.Decrease water weight b.Increase lean mass c.Via fasting d.All the above
Increase lean mass
Medium-chain triglycerides are purported to do all the following, except: a.Promote lean mass b.Spare glycogen c.Increase fat loss d.Increase sprint performance
Increase sprint performance
What is the purpose of using a multi-transport carbohydrate solution post-exercise? a.Improved taste b.Increased muscle glycogen repletion c.Changes in the absorption rate of glucose d.All the above
Increased muscle glycogen repletion
All of the following are true of anabolic steroids, except: a.Positively affects body composition b.Increases LDL cholesterol c.Increases risk for musculoskeletal injury d.Increases cardiovascular health
Increases cardiovascular health
Only consuming food during 6-8 hour periods each day is called ______. a. Starvation diet b. Ketogenic diet c. Intermittent fasting d. Caloric restriction
Intermittent fasting
Which mineral is commonly deficient among vegetarian athletes? a.Selenium b.Potassium c.Iron d.All the above
Iron
Which nutrient has an elevated risk for toxicity when consumed in high doses? a.Vitamin B1 b.Iron c.Vitamin D d.All the above
Iron
Which form has the highest concentration of supplemental protein? a. Powder b. Concentrate c. Isolate d. All are equal
Isolate
Which process yields the most protein per serving by weight? a.Filtered b.Denatured c.Concentrated d.Isolated
Isolated
All are true of vitamin C except: a.It helps form collagen b.It is an important antioxidant c.It enhances iron absorption d.It aids in lipid oxidation
It aids in lipid oxidation
Which is true of vitamin supplementation? a.One cannot overdose on supplemental vitamins b.All athletes should take a multi-vitamin c.Vitamin supplements are only necessary for prenatal females d.It is not necessary when eating a sufficient, well-balanced diet
It is not necessary when eating a sufficient, well-balanced diet
What is the benefit of dual-energy x-ray absorptiometry over other body fat assessments? a.It is the easiest to perform b.Anyone can administer it c.It is the most accurate d.All the above
It is the most accurate
All of the following are true of fiber, except: a.Males need more fiber per day than females b.Fiber improves elimination by adding bulk c.It slows the elimination process aiding in reabsorption d.Fiber helps manage blood glucose levels
It slows the elimination process aiding in reabsorption
To avoid performance detriment, intermittent team sport athletes should avoid: a.Time-restricted feeding b.Ketogenic diets c.High-carbohydrate diets d.All the above
Ketogenic diets
All of the following are associated with mineral imbalances, except: a.Hypokalemia b.Hypernatremia c.Osteoporosis d.Ketosis
Ketosis
_____________ is a metabolic state characterized by elevated ketone bodies in tissues. a. Acidosis b. Ketosis c. Alkalosis d. None of the above
Ketosis
Individuals with [BLANK] should not consume high quanities of protein (>2g/kg).
Kidney issues/dysfunction
Which organ experiences the most stress during very high-protein diets? a.Stomach b.Intestines c.Kidneys d.Spleen
Kidneys
[BLANK] is an amino acid commonly found in red meat and dairy purported to improve fat utilization.
L-carnitine
Which dietary amino acid is key to promoting protein synthesis following exercise? a.Leucine b.Alanine c.Arginine d.Cysteine
Leucine
Which of the following associates with longer lifespan? a. Daily carbohydrate intake b. Increasing protein intake c. Limiting daily energy intake d. All the above
Limiting daily energy intake
Caffeine intake improves: a. Lipolysis b. Glycolysis c. Proteolysis d. All the above
Lipolysis
Glycogen is stored primarily in the muscle and ____ of humans. a.Blood b.Brain c.Pancreas d.Liver
Liver
Ketosis is associated with lipid metabolism in the ________. a.Muscle cells b.Liver c.Gall bladder d.Fat cells
Liver
Gylcogen is stored in the [BLANK] and [BLANK]
Liver , Muscle
All of the following have demonstrated ergogenic benefits when consumed before exercise, except: a.Long-chain triglycerides b.Simple carbohydrates c.Sodium bicarbonate d.Caffeine
Long-chain triglycerides
What is the primary consequence for females who drop below essential levels of body fat? a.Joint pain b.Loss of the menstrual cycle c.Thermoregulatory compromise d.All the above
Loss of the menstrual cycle
What does LEA stand for in sports nutrition? a.Late-night eating addiction b.Low-energy availability c.Limited essential amino acids d.Lower external adiposity
Low-energy availability
When fat represents less than 3 grams per serving it can be labeled: a.Fat free b.Low-fat c.Reduced d.All the above
Low-fat
Organic food claims consistently include all the following, except. a. Elevated omega-3 fatty acids b. Elevated phenolic compounds c. Lower cadmium d. Lower saturated fat
Lower saturated fat
What are the RDA values for Males and Females: Iron Calcium Potassium
Males: Iron 8mg Calcium 1,000mg Potassium 3,400mg Females: Iron 18mg Calcium 1,000mg Potassium 2,600mg
________ are responsible for reporting the safety of dietary supplements. a. FDA b. Manufacturers c. Consumers d. Emergency rooms
Manufacturers
What is the supplement category for HMB? a.Mass enhancer b.Stimulant c.Buffering d.Weight loss
Mass enhancer
Which protein has the highest digestibility rate? a.Red meat b.Salmon c.Milk whey d.Milk casein
Milk whey
What are the 4 types of carbohydrates?
Monosaccharides Disaccharides Oligosaccharides Polysaccharides
Which dietary lipid is considered low risk for cardiovascular disease (CVD) and should make up the majority of dietary fat in the diet? a.Monounsaturated fat b.Polyunsaturated fat c.Essential fat d.Medium-chain triglycerides
Monounsaturated fat
What effect does lack of sleep (<6 hours night) have on weight management? a.Positive b.Negative c.No effect d.It can have any of the above
Negative
Beetroot is naturally rich in what performance-enhancing agent? a.Creatine b.Nitrate c.Beta-alanine d.All of the above
Nitrate
[BLANK] is a potent vasodilator and mediator of muscle repair.
Nitric oxide
[BLANK] is a powerful vasodilator.
Nitric oxide
Dietary supplement manufacturers must be cleared by the _______ to sell their products in stores. a.FDA b.CDC c.USDA d.None of the above
None of the above
A [BLANK] is any substance that provides nourishment and helps maintain bodily homeostasis
Nutrient
Macro- and micronutrient content relative to weight for a given food is called: a.Caloric density b.Nutrient density c.Glycemic index d.Nutrient index
Nutrient density
What season is best for efforts towards body compositional changes? a.In-season b.Off-season c.Preseason d.Any season is suitable
Off-season
Alpha-linolenic acid and docosahexaenoic acid are common forms of _____. a.Saturated fat b.Amino acid enzymes c.Omega-3 fatty acids d.Cholesterol
Omega-3 fatty acids
__________________________ possess anti-inflammatory properties. a. Omega-6 fatty acids b. Trans fats c. Monounsaturated fats d. Omega-3 fatty acids
Omega-3 fatty acids
____________ is an example of a fat blocker. a. Capsaicin b. Ephedra alkaloids c. Chromium d. Orlistat
Orlistat
What vegetable can be used for supplemental protein? a. Broccoli b. Carrots c. Green beans d. Peas
Peas
[BLANK] are active compounds found in plants shown to provide health benefits.
Phytochemicals
[BLANK] is the beneficial effect produced by a supplement which cannot be attributed to the properties of the product itself, but is rather due to the belief in its efficacy.
Placebo
One problem with research involving dietary supplements is the ______, which can mask ineffectiveness. a.Dose effect b.Placebo effect c.Rebound effect d.Washout effect
Placebo effect
Essential fatty acids are ________. a. Saturated b. Monounsaturated c. Polyunsaturated d. All of the above
Polyunsaturated
What effect does increasing the total water volume of food have on weight management? a.Positive b.Negative c.No effect d.It can have any of the above
Positive
_____ regulates fluid balance inside of cells and tissues as well as nerve signal transmission. a.Manganese b.Potassium c.Magnesium d.Calcium
Potassium
[BLANK] integrates primary factors related to genotype/phenotype status to give a comprehensive nutrition plan.
Precision nutrition
During metabolic homeostasis the body employs a ______-sparing mechanism. a.Lipid b.Carbohydrate c.Protein d.Cholesterol
Protein
Peas are a common supplement source for ____ with vegetarian athletes. a.Vitamin A b.Protein c.Fiber d.Vitamin E
Protein
[BLANK] is the break down of amino acids to create energy, produce a different type of amino acid based on need, limit unhealthy tissue decay, or serve another homeostatic function.
Protein degradation
Inadequate carbohydrates in the diet can lead to the loss of the ______________. a. Glycogen sparing mechanism b. Glycemic response c. Protein sparing mechanism d. None of the above are affected
Protein sparing mechanism
Which is an example of anabolism? a. Fat loss b. Sweating c. Protein synthesis d. All of the above
Protein synthesis
Which fat source should be consumed in limited quantities due to its effects on blood cholesterol? a.Olive oil b.Red meat c.Avocados d.Sardines
Red meat
Omega-3 fatty acids are purported to do all of the following, except: a.Reduce soreness b.Aid in recovery c.Improve exercise capacity d.Reduce LDL cholesterol
Reduce LDL cholesterol
When the contents have been lowered by at least 25% of the referenced component, a food source can be labeled: a.Reduced b.Low c.Free d.Any of the above
Reduced
What negative effect does dehydration have on the cardiovascular system? a.Reduced stroke volume b.Maximal heart rate decreases c.Less oxygen is available d.All the above
Reduced stroke volume
Which represents >60% of caloric expenditure per day? a.The thermic effect of food (TEF) b.Resting metabolism c.Physical activity d.Sleeping metabolism
Resting metabolism
Match the vitamins with their chemical names. Riboflavin Thiamine Ascorbic acid Pyridoxine Niacin Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B6
Riboflavin - B2 Thiamine - B1 Ascorbic acid - C Pyridoxine - B6 Niacin - B3
BMI, WHR and waist circumference are all different types of measures for _____. a. Risk for disease b. Body composition c. Obesity d. All the above
Risk for disease
Which of the following is a good source of creatine in the diet? a. Broccoli b. Quinoa c. Salmon d. Brazil nuts
Salmon
The sensation of fullness experienced following consumption of a meal is know as: a. Glycemic response b. Glycemic load c. Satiety d. Hyperglycemia
Satiety
Which mineral plays an antioxidant role? a. Zinc b. Copper c. Selenium d. All the above
Selenium
Which mineral's primary role is to form antioxidant enzymes? a.Iron b.Copper c.Chromium d.Selenium
Selenium
How does Beta-alanine work in the body to improve performance? a. Serves as a buffering agent b. Promotes energy stores c. Nervous system stimulant d. All the above
Serves as a buffering agent
List the three primary supplement categories most recalled by the FDA.
Sexual enhancement weight loss bodybuilding
What carbo-loading method is more popular for team sports? a. Depletion method b. Taper method c. Single bout method d. None of the above are used
Single bout method
What has the greatest impact on one's resting metabolic rate? a.Age b.Size c.Percentage of body fatness d.Sex
Size
What type of exercise utilizes the highest percentage of fat? a.Intense weight lifting b.Short, repeated sprinting c.Slow long-distance activities d.20-minute boot camp style exercise
Slow long-distance activities
Higher intakes of vitamin C has added benefit for _____. a.Infants b.Teenagers c.Smokers d.Swimmers
Smokers
Hyponatremia means the body is experiencing low levels of ____. a.Calcium b.Iron c.Potassium d.Sodium
Sodium
[BLANK] is an alkalinizing agent and electrolyte in the body.
Sodium bicarbonate
List at least four complete protein sources.
Soy quinoa meat poultry fish seafood
Dietary supplement nutritional claims are regulated via which of the following means: a.Statements that the supplement can prevent or cure a disease b.Requiring supportive research data c.Demonstrating purity d.All the above
Statements that the supplement can prevent or cure a disease
What form of sugar is commonly used in recipes for baked goods? a.Lactose b.Amylose c.Fructose d.Sucrose
Sucrose
All of the following add to the satiety of a meal, except: a.Protein b.Water c.Fiber d.Sugar
Sugar
All of the following are electrolytes, except? a. Sulfur b. Sodium c. Potassium d. Magnesium
Sulfur
[BLANK] is an amino acid commonly found in energy drinks.
Taurine
Which of the following urine colors represents severe dehydration and may require medical attention? a. Clear b. Orange c. Tea-colored d. Pale Yellow
Tea-colored
Which of the following impacts the accuracy of skinfold measures the most? a. Number of sites b. Sex of the individual c. Tester expertise d. Brand of calipers
Tester expertise
Osteoporosis, disordered eating and amenorrhea describe ________. a.The female triad b.Body dysmorphia c.Clinical eating disorders d.All the above
The female triad
Who is responsible for ensuring the safety, purity and label accuracy of dietary supplements? a.National Dietary Supplement Association b.Department of Pharmaceutical Regulations c.Food and Drug Administration d.The manufacturer of the product
The manufacturer of the product
What does Daily Value represent on a food label? a.The percentage of daily need based on a 2,000-kcal b.How much of a nutrient is needed per day c.The total nutrient provided in weight in grams d.The recommended daily allowance
The percentage of daily need based on a 2,000-kcal
What does the suffix "lysis" mean when applied to energy metabolism, as seen in glycolysis? a.The process is catabolic b.The process is anabolic c.The process is being neutralized d.The process is being accelerated
The process is catabolic
Total daily energy expenditure (TDEE) includes resting metabolic rate (RMR), physical activity and [BLANK].
Thermic effect of food (TEF)
[BLANK] are compounds that increase metabolism and caloric expenditure by generating additional body heat.
Thermogenics
Why is a mixture of carbohydrates needed for prolonged exercise? a. It improves the insulin response b. They absorb at different rates c. It improves the taste d. All the above
They absorb at different rates
All of the following are true of complete proteins, except: a.They are common in animal products b.They contain all the essential amino acids c.They do not exist in plant sources d.They can be formed by combining incomplete protein sources
They do not exist in plant sources
What technique of caloric control has limited-to-no effect on performance? a.Time-restricted feeding b.Periodic fasting c.Alternate-day fasting d.Caloric restriction
Time-restricted feeding
What is a food screener commonly used for? a.Remove pulp from juices b.Remove fat from soups c.To collect nutritional data for studies d.To evaluate for food allergies
To collect nutritional data for studies
__________________________ is an unhealthy manufactured form of fat used to improve the flavor and consistency of processed products. a. Saturated b. Monounsaturated c. Polyunsaturated d. Trans fat
Trans fat
The conversion of amino acid structures into other amino acids is called_____________________. a. Reallocation b. Transamination c. Protein-shuttling d. Degradation
Transamination
True or False? A BMI of 17 is considered unhealthy.
True
True or False? A food label must list added sugar.
True
True or False? A ketogenic diet is high in fat and protein and low in CHO, which forces the body to burn greater quantities of fats. Choose... True False
True
True or False? A supplement that hinders or reduces performance is deemed ergolytic.
True
True or False? All vitamins are essential.
True
True or False? Animal sources of iron are absorbed better than plant sources.
True
True or False? Athletes should consume electrolytes post-training when sweat loss exceeds 2% of body mass.
True
True or False? Athletes who are vegetarians are at increased risk for zinc deficiency.
True
True or False? Basal metabolic rate reflects the caloric demands associated with fasted wake from sleep.
True
True or False? Bioelectrical impedance is affected by hydration status.
True
True or False? Body fat provides insulation and protection.
True
True or False? Dietary antioxidant supplements may inhibit the stress response for adaptations to training.
True
True or False? Gluconeogenesis is used to spare proteins in the liver.
True
True or False? Green tea is purported to promote weight loss.
True
True or False? Hemp can be used as an affective protein supplement.
True
True or False? Injury risk increases with inadequate energy consumption.
True
True or False? Lower sugar and fat content in the diet associate with weight management success.
True
True or False? Mouth rinsing with carbohydrates can be beneficial for events lasting an hour.
True
True or False? Pea protein is becoming a popular supplement due to its bioavailability as well as impact on satiety and glucose control.
True
True or False? Physique competitors that place eat more protein and carbohydrates.
True
True or False? Protein has the highest thermic effect of the energy-yielding nutrients.
True
True or False? The NCAA regulates caffeine levels during competition.
True
True or False? The body produces creatine.
True
True or False? The food term "light" must mean the food has 1/3rd less calories.
True
True or False? When fluid reaches 5% the risk for heat illness increases dramatically.
True
Which fat storage area presents the highest health risk? a.Brown fat b.Visceral fat c.Intramuscular fat d.All present the same risk
Visceral fat
Which is a non-energy yielding nutrient? a. Alcohol b. Protein c. Carbohydrate d. Vitamin
Vitamin
Although not common, overconsuming [BLANK] can cause liver damage. a. Vitamin A b. Vitamin C c. Vitamin D d. Vitamin E
Vitamin A
_________ is associated with nerve health and reduced cardiovascular risk. a. Vitamin B12 b. Vitamin D c. L-carnitine d. Chromium
Vitamin B12
What vitamin aids in iron absorption? a. Vitamin D b. Vitamin C c. Vitamin A d. Vitamin E
Vitamin C
What vitamin increases the absorption rate of iron? a.Vitamin A b.Vitamin C c.Vitamin D d.Vitamin E
Vitamin C
All of the following are antioxidants, except: a. Vitamin A b. Vitamin C c. Vitamin D d. Vitamin E
Vitamin D
Which of the following is formed using sunlight? a. Vitamin A b. Vitamin C c. Vitamin D d. Vitamin E
Vitamin D
Capsaicin has been implicated to benefit: a.Muscle mass b.Weight loss c.Endurance d.All the above
Weight loss
What is the supplement category for synephrine? a.Anabolic agent b.Stimulant agent c.Buffering agent d.Weight loss agent
Weight loss agent
All are associated with risk for osteoporosis except: a.Low body weight b.Inadequate vitamin D c.Low calcium intake d.Weightlifting
Weightlifting
Celiac disease is associated with an intolerance to: a.Milk sugar b.Sugar alcohols c.Wheat gluten d.Peanuts
Wheat gluten
What supplemental protein is recommended following resistance exercise due to its fast digestibility rate? a. Soy b. Egg c. Casein d. Whey
Whey
[BLANK] is a highly digestible milk protein popular for post-exercise consumption.
Whey
Sodium-free means a food: a. contains no sodium b. contains <5mg sodium c. contains <10mg sodium d. never contained sodium
contains <5mg sodium
L-arginine is supplemented to increase circulating ____. a.Pyruvate b.hGH c.Insulin d.All the above
hGH
[BLANK] are required in relatively small quantities to prevent deficiencies and maintain optimal bodily function.
micronutrients
Females require more fat than males due to [BLANK].
reproductive purposes
The [BLANK] is used to identify what a person should weigh at a predetermined body fat.
target body weight formula
List the three omega-3 fatty acids.
α-linolenic acid (ALA) eicosapentaenoic acid (EPA) docosahexaenoic acid (DHA)
