Sports Nutrition All Tests
According to the 2008 Physical Activity Guidelines for Americans, healthy adults should participate in at least _______ minutes a week of moderate-intensity physical activity.
150 minutes
According to the Adequate Intake (AI), a healthy adult female should consume ________ liters of water daily.
2.7
Approximately ______ percent of ingested alcohol is absorbed the stomach.
20
Shawn is a collegiate lacrosse player. Athletes competing in sports that are intermittent and high-intensity, such as lacrosse, should consume ________ grams of carbohydrate within 10-15 minutes of starting the activity.
20-25
CJ just finished running in a 10k road race. How much carbohydrate should CJ consume after the 10K run?
60-80 grams per hour for 3-4 hours
Wyatt is a healthy 22-year old male who consumes approximately 2,600 calories daily. Based on the AMDR for protein, what is the minimum amount of protein Wyatt should consume each day?
65 grams
A protein shake provides 20 grams of protein. The protein in the shake provides ______ calories.
80
Riley and her twin sister Lily have recently started a weight loss program that includes a 30-minute daily walk. Riley weighs 200 pounds and Lily weighs 160 pounds. If Riley and Lily are walking at the same speed, they will burn the same number of calories per minute as they are walking.
False
Taking a leisurely walk after dinner is an example of Sports-Related Fitness.
False
The following principle states too much time between exercise bouts can cause the body to lose adaptations made over the course of the exercise program. This is called the Principle of Recuperation.
False
Zoey's resting blood pressure of 115/80 mmHg and her fasting blood triglycerides are 140 mg/dl. Based on her blood pressure and blood triglycerides, Zoey has metabolic syndrome.
False
Which of the following hormones or neuropeptides is secreted from the gastrointestinal tract and stimulates appetite?
Ghrelin
When your stomach is empty, which of the following most likely happens?
Ghrelin is released and stimulates the hypothalamic hunger center
Hannah will be competing in her first half-marathon and has come to you for advice on what she should consume as part of her prerace breakfast. Which of the following recommendations are in line with the sports nutrition guidelines? Check all that apply.
Hannah should ensure she is drinking plenty of fluids before the half-marathon, including as part of her prerace breakfast. Hannah should consume a prerace breakfast high in complex carbohydrates, such as bagel or piece of toast. Hannah should consume a prerace breakfast with low to moderate amount of protein, such as almonds or Greek yogurt.
Please rank the following activities (1-3) in terms of the contribution of fat as an energy source during that activity. A ranking of 1 indicates fat contributes most significantly as an energy source during that activity. A ranking of 3 indicates contributes the least. Mountain biking Running stairs Lifting weights
Lifting weights Mountain biking Running Stairs
Which of the following foods below contain dietary cholesterol. Please mark all that apply.
Lobster Eggs
Which of the following athletes would benefit most from carbohydrate loading?
Long-distance cyclist
Which of the following statements about animal proteins is true?
Many animal proteins are considered complete proteins
Which of the following statements about minerals is true?
Minerals can be classified as major, trace, or minerals that may possibly be essential
Although there is error associated with the prediction of body fat percentage from all measurements techniques currently being used in most fitness facilities and research laboratories, which of the following is believed to be the most accurate of body composition?
Multicomponent technique using several methods
Which of the following chronic diseases may be prevented by appropriate lifestyle behaviors? Check all that apply.
Osteoporosis Cancer Heart Disease Stroke Diabetes
Which of the following energy systems will be most important during an endurance activity, such as long-distance cycling, swimming, or biking?
Oxygen energy system
Bo is a 25-year old healthy male who eats approximately 3,000 calories daily. He maintains an active lifestyle, exercising 5-6 days per week. According to the AMDR's, Bo could follow a diet that is 50% carbohydrates, 25% fat and 25% protein and be within the AMDR guidelines for adults.
True
George went for a 45-minute jog, running at a speed of about 9 mph. During that run, carbohydrates likely supplied the greatest percentage of the energy for the run.
True
Nora often fidgets while sitting in class, tapping her foot and just finding it difficult to sit still. The incidental daily energy expenditure from fidgeting, shivering, walking and other types of activities is called non-exercise activity thermogenesis (NEAT).
True
The most important factor determining which energy system will be used is the intensity and duration of the exercise.
True
Ebony is spending the evening studying for a microbiology exam. While Ebony is at rest studying, her body's primary source of energy are
carbohydrate and fat
Ashlyn is a 16-year old soccer player who, over the past six months, has been experiencing fatigue during her soccer matches. Her high school matches are usually about two or three hours after school and Ashlyn rarely eats a snack or meal after school. To help prevent fatigue during her soccer match Ashlyn should consume a healthy _______-rich snack after school and before her soccer matches.
carbohydrates
The major source of energy for high intensity aerobic endurance activities is __________.
carbohydrates
All of the following are considered good sources of Vitamin C except ________.
chicken
Zane will be participating in a 100k bike ride tomorrow. To prevent dehydration during the bike ride, the day before the long ride Zane should _________.
consume enough water to optimize hydration status
Which of the following factors increases the bioavailability of iron?
consumption of vitamin C
A high quality protein is best described as one that ______.
contains all of the essential amino acids in the proper amounts and ratio
During the week before an endurance event, an athlete may chose to carbohydrate load. While carbohydrate loading, the athlete should gradually ________ their exercise intensity and duration and __________ their carbohydrate intake.
decrease; increase
For adults, a systolic blood pressure of 130 mm Hg is considered _________.
elevated
Bryan is a 22-year old student in graduate school who has a strong family history of cardiovascular disease. To reduce his risk for heart disease, Bryan should strive to _______.
increase his HDL levels
Nancy's physician recently told her she had metabolic syndrome. She is unfamiliar with this term and wants to know more information about the syndrome. All of the following are symptoms of metabolic syndrome except _______.
increased HDL cholesterol
Compared to carbohydrates and fats, proteins are unique in that they also contain _________.
nitrogen
According to the numerous well-controlled research studies, which of the following dietary supplements has been shown to be a safe and effective means to induce significant loss of body fat?
none
John has a BMI of 28.5, which is considered __________.
overweight
Which of the following minerals is most important to bone health?
phosphorous
Which of the following is considered an environmental factor associated with obesity?
physical inactivity
Magnesium ____________
plays an important role in energy metabolism, muscle activity, and heart health
Athletes, such as wrestlers, who desire to lose excess body fat but help maintain lean muscle mass, may be advised to increase the proportion of their daily calorie intake from which nutrient?
protein
Which of the following is not one of the primary components to the female athlete triad?
purging or use of laxatives
Which of the following energy stores in the human body out of the choices listed below stores the FEWEST calories of potential energy?
serum glucose
Some athletes consume baking soda as an ergogenic aid. This is because baking soda contains ______, which may be beneficial for some athletes.
sodium bicarbonate
Complex carbohydrates are primarily found in _________.
starchy vegetables and whole grains
While early research indicated alcohol could potentially be effective as an ergogenic aid, more current research does not support alcohol as an ergogenic aid. And, in fact, alcohol may actually impair athletic performance.
true
All of the following are branched chain amino acids except ________.
tyrosine
Having too much ________ fat has been associated with an increase in health risks, such as heart disease and certain types of cancer.
visceral
The ______ is often referred to as the "hunger center" regulating appetite and promoting food intake or satiety.
hypothalamus
After eating a meal, blood sugar levels ________.
increase
All of the following are considered risk factors for osteoporosis except _________.
being a premenopausal female
There are multiple methods to evaluate body composition. One of those methods involves the use of low-voltage current and attaching electrodes to a person's hands and feet to measure the resistance to the current. This technique is called ________.
bioelectrical impedance analysis (BIA)
Which of the following foods has the highest glycemic index (GI)?
1 medium baked potato
Bioelectrical impedance analysis is based on the principle of resistance to an electric current, with the less the recorded resistance, the greater the water content, and hence the greater the body density.
True
Molly consumes approximately 2,500 calories daily. Based on the AMDR for protein, Molly should consume ________ percent of her total daily calories from protein.
10-35
According to the RDA for calcium, a 40-year-old healthy female should consume _____ mg of calcium daily.
1000
Bob was recently diagnosed with type 2 diabetes. The registered dietitian (RDN) he was referred to recommended that Bob follow an 1800 calorie meal plan for weight loss. She went on to say that he should also follow the AMDR recommendation of getting 45-65% of these calories from carbohydrates. Based on this recommendation, how many grams per day should Bob be consuming from carbohydrates?
203-293 grams of carbohydrates per day
Shannon would like to lose 1 lb of weight per week. To do so, she should reduce her daily kcal intake by _____ kcal.
300-500
Xavier is a 26-year old male who competes in one or two sprint triathlons per year. You have calculated his total daily energy needs to be 3,000 calories. Based on consuming 55% of his calories from carbohydrates, 25% of his calories from fat and 20% of his calories from protein, how many grams of carbohydrate, fat, and protein should he be consuming daily?
3000 (.55 calories from carbs)=1650 calories/4 calories/gram=413 grams Carbs 3,000 (.25)=750 calories from fat/9 (calories/gram fat)=83 grams fat 3,000 (.20)=600 calories from protein divided by 4 calories/per gram=150 grams protein
Based on the Adequate Intake (AI) recommendations, a 25-year old male should consume _______ grams of fiber daily.
38
What is the recommended amount of carbohydrate that should be consumed 4 hours prior to exercise for an individual participating in intense training?
4-5 g/kg body weight
Which of the following activities relies most heavily on the lactic acid energy system?
400-meter run
Being significantly under a healthy body weight may be due to several factors. Which one of the following is NOT one of these factors?
A low basal metabolic rate, acquired through genetic material
Which energy substance is a DIRECT source of energy used by the body to perform a multitude of functions, such as muscle contraction?
ATP
Jenny is a professional athlete who regularly competes in power-lifting events. Which energy system is most important for Jenny's success as a power-lifting athlete?
ATP-PCr System
Which energy system would predominate in an all-out, high intensity, 100-meter dash in track?
ATP-PCr(phosphagen)
During anaerobic cell metabolism, athletes sometimes complain of short-term muscle fatigue. What can be causing this fatigue? Check all that apply.
Acidity in muscle cells increases potassium loss from muscles, causing fatigue. Lactic acid accumulating in the muscle cells increases acidity of the muscle, which inhibits the activity of some enzymes, causing fatigue.
If an athlete is on a well-balanced and nutrient dense diet which of the following is true?
Adequate vitamin nutrition should be obtained through the diet.
Of the following individuals, who has the lowest requirement for iron?
Adult males
You are conducting a research study that involves evaluating the body composition of triathletes. Which of the following methods would you select based on its high accuracy?
Air displacement plethysmography
Marcel generally goes for a 30-minute run on his lunch break. Today the temperature is projected to be above 90 degrees F and Marcel is slightly concerned about heat stress on his run. To avoid heat stress, you might recommend that Marcel not take his regular outdoor run when
All of the above choices are correct.
Which of the following foods is the best source of both carbohydrate and protein?
Black bean soup
During exercise, the intake of which of the following nutrients will provide the most significant protein sparing effect, i.e. decrease the use of protein as an energy source?
Carbohydrates
The main energy source for the lactic acid system during exercise is _________.
Carbohydrates
Which of the following is NOT considered one of the key functions of Vitamin C in human health?
Coenzyme in energy metabolism
Josh plays competitive basketball during which his games last over an hour. Which of the following statements are true concerning recommendations of what Josh should consume DURING a basketball game? Check all that apply.
Consume adequate water. Consume a sports drink as a source of carbohydrate and electrolytes.
Which of the following statements about core body temperature is false?
Core body temperature varies considerably depending upon the surrounding environmental temperatures.
Nutritional quackery can refer to ________. Check all that apply.
Distorted health claims that can have harmful effects deceitful promotion of a worthless product a fake practitioner
A body mass index (BMI) of less than 22 is considered underweight.
False
According to the crossover concept, as the intensity of physical activity increases, the percentage of energy derived from fat will increase and carbohydrate will decrease.
False
Both dual energy X-ray absorptiometry and infrared interactance use only one measurement to evaluate body fat, fat-free mass, and bone tissue and appear to be more effective than underwater weighing.
False
During acute, moderate duration bouts of exercise, such as a 5-kilometer run, electrolyte deficiency is a concern.
False
HDL-cholesterol comes from VLDL and carries mostly cholesterol to cells.
False
In order to meet the needs of a weight gaining program, protein or amino acid supplementation is generally necessary.
False
When calculating a person's body mass index (BMI), which of the following factors are part of that calculation?
Height and Weight
Despite a vigorous training schedule and careful meal planning. Anthony "hit the wall" at mile 12 of his half-marathon and he had to walk the last mile. To what can his inability to finish the race most likely be attributed?
His blood glucose level fell because of depleted liver glycogen
Research supports which of the following statements on iron supplementation?
If iron- deficiency anemia exists, iron therapy could help to increase physical performance
Which of the following is NOT a genetic factor that has been implicated in the development of obesity?
Increased resting energy expenditure (REE)
One reason why carbohydrate is the most important energy food for exercise is that __________.
It is a more efficient fuel than fat
Excess body fat would be least detrimental to performance in which of the following athletes?
Lacrosse player
Supplementation with some amino acids has been theorized to decrease the formation of serotonin in the brain and possibly help delay the onset of central nervous system fatigue in prolonged aerobic endurance exercise. Which amino acids are theorized to do this?
Leucine, isoleucine, and valine
Which of the following statements about the lactic acid energy system is FALSE?
Requires oxygen
Benjamin is consuming a low calorie diet and wants to ensure he is meeting his protein needs. Which of the following foods is most likely to be a complete protein?
Scrambled egg whites
Which of the following is classified as a trace mineral?
Selenium
Which of the following minerals is most important as part of antioxidant processes in the human body?
Selenium
Which of the following fitness components are exclusively categorized as sports-related fitness? Check all that apply.
Speed Power Neuromuscular motor skill
Please list at least four health benefits that come with engaging in regular physical activity.
There's a ton but four are, protection from chronic diseases, maintaining muscle strength, helping brain activity and memory, relieving stress/helps mental health.
Ellie recently had fasting bloodwork done as part of a routine physical exam. She is looking at the results with her healthcare provider, who is explaining what are considered "normal" or "optimal" for total cholesterol, LDL-cholesterol, HDL-cholesterol, and triglycerides. According to the National Cholesterol Education Program what are those optimal/normal levels of the above biomarkers. Please list below.
Total: 125 to 200 mg/dl LDL: 0-130 mg/dl HDL: 40-125 mg/dl Tri: 30-150 mg/dl
Which types of fats may increase blood levels of cholesterol and are solid at room temperature.
Unsaturated fatty acids Saturated fatty acids
Which of the following amino acids is considered an essential amino acid?
Valine
The vitamin most likely to be deficient in the diet of a vegan is _________.
Vitamin B12
In order to optimize iron absorption, vegetarians should eat iron-rich plant foods with _______.
Vitamin C
Which vitamin is the only one that is assigned hormonal status in its active form?
Vitamin D
Which of the following statements is true of vitamins?
Vitamins are organic nutrients
Following a snack or meal, blood glucose levels will rise. Which of the following are possible fates of the glucose found in the bloodstream? Check all that apply.
When excessive amounts of glucose are in the blood, some glucose can be excreted in the urine. Blood glucose can be converted into either liver or muscle glycogen. Blood glucose can be converted to and stored as fat in the adipose tissue. Blood glucose can be used for energy.
Ellie (110#), Sammy (140#), and Bernie (170#) are all training together for a half-marathon. They are out on a training run, all going at the same speed and for the same distance. Will be there be any difference in energy expenditure between Ellie, Sammie and Bernie?
Yes, Bernie
Health benefits associated with resistance training include the following EXCEPT _________.
a decrease in bone mineral density
The female athlete triad refers to ________
a female athlete who has a combination of brittle bones, amenorrhea, and disordered eating patterns
To maximize calcium absorption from the GI tract, Tonya should consume _______.
adequate vitamin D
A comprehensive weight-control program should include a balanced, reduced-calorie diet and ________.
all the choices
Sarah is a 40-year old female who has been slowly gaining weight over the past decade. Which of the following environmental factors may be contributing to this unwanted weight gain?
all the choices
Because the human body cannot store excess nitrogen ____________.
ammonia is formed from the excess nitrogen and the liver converts it into urea, which is eventually eliminated by the kidneys
Alcohol is derived from the fermentation of carbohydrates. When consumed, alcohol is metabolized in the body as ______.
fat
The most important role of chromium in health as part of _________ which helps to optimize the activity of insulin.
glucose tolerance factor
After the first day or so of fasting, most of the body's stores of __________ are depleted.
glycogen
Trace minerals ____________.
have physiological roles that may have important implications for health or physical performance
Headache, disorientation, and a rectal temperature above 105-106 degrees F are clinical findings of ____.
heat stroke
The hormone _________ is secreted following consumption of a meal. This hormone stimulates the uptake and utilization of glucose by cells.
insulin
All of the following are major minerals except _________.
iron
A type I muscle fiber ____________.
is called a slow-twitch red fiber.
Cobalmin, more commonly called Vitamin B12 ________
is essential in the synthesis of DNA and in the development of red blood cells
Heme iron _______
is found predominantly in animal foods
Vitamin B6 is a collective term for three naturally occurring substances that are all metabolically and functionally related. Vitamin B6 _____
is involved in the metabolism of protein, carbohydrate, and fat
Intravascular water _______.
is the water found within blood vessels
All of the following are true physiological functions exhibited by protein EXCEPT ________.
it is the major energy source during exercise
In humans, the majority of glucose is ________.
stored in the muscles as glycogen
The glycemic index represents ______.
the effect a particular food has on the rate and amount of increase in the blood glucose level
The most highly successful regimen for the treatment of anorexia nervosa involves _______
therapy for the individual and the family and comprehensive medical care
Laney is a 20-year old cross-country student-athlete. She has recently been experiencing symptoms consistent with iron-deficiency anemia. All of the following factors are likely contributing to the anemia except ________.
training at low altitudes
Chylomicrons primary role is to carry the fat absorbed from the small intestine to the liver.
true
Dehydration may be voluntary or involuntary.
true
During the first few days of your diet, about 70% of the weight loss is likely due to body-water changes.
true
HDL-cholesterol is a type of lipoprotein
true
Many people can lose weight in the first few weeks of following a weight-loss diet, but that weight loss becomes more difficult after several weeks. This is because, as a person loses weight, they need to consume fewer calories to maintain their new body weight.
true
Research suggests that individuals with metabolic syndrome have an increased risk of coronary heart disease and type 2 diabetes.
true
Soft drinks often have a relatively high phosphate content. As such, consuming large amounts of soft drinks can decrease calcium absorption and increase a person's risk for osteoporosis.
true
The main reason to use sodium bicarbonate is to help buffer the lactic acid produced when the lactic acid energy system is utilized.
true
The three main ingredients in sports drinks, such as Gatorade, are ________.
water, carbohydrates, and electrolytes
Alan burns approximately 2,400 calories daily and consumes approximately 2000 calories daily. He is likely to experience ________ as a result of burning more calories than he consumes daily.
weight loss