APK6167 - Nutrition Flashcards
Which of the following statements is true regarding meal frequency recommendations?
a.) if protein levels are adequate, increasing meal frequency during periods of hypoenergetic dieting may preserve lean body mass in athletic populations.
b.) increasing meal frequency has no effect on blood markers of health such as LDL cholesterol, insulin, etc.
c.) increasing meal frequency will favorably change body composition in a sedentary population
d.) increasing meal frequency significantly enhances diet-induced thermogenesis and total energy expenditure
a.) if protein levels are adequate, increasing meal frequency during periods of hypoenergetic dieting may preserve lean body mass in athletic populations.
The ____________ the fatty acid, the more solid it is at room temperature.
a.) acidic
b.) shorter
c.) longer
c.) longer
True or False: if you are not a licensed or registered dietitian/nutritionist, you cannot provide nutrition education to athletes.
False
Which of the following best describes a nutrient that cannot be made within the body or made in sufficient quantities?
a.) required nutrient
b.) critical nutrient
c.) essential nutrient
d.) indispensable nutrient
c.) essential nutrient
Percent Daily Value (%DV) listed on food labels is based on the needs of an individual who is following a _______ diet.
a.) 3000kcal
b.) 2000kcal
c.) 2500kcal
d.) 1500kcal
b.) 2000kcal
During a competition lasting longer than 60 mins, which of the following would be an appropriate recommendation regarding carbs?
a.) consume carbs at a rate of 30-60g per hour
b.) consume carbs in the form of fruit
c.) consume fewer carbs and more fats as the race progresses
d.) consume carbs only in the form of sports beverages
a.) consume carbs at a rate of 30-60g per hour
Jason is an elite cross-country athlete who is training 6 days per week, 1-3 hours per day. He weighs 135lbs. What should his carb intake be?
a.) 810g per day
b.) 615g per day
c.) 1,350g per day
d.) 350g per day
b.) 615g per day
True or False: carb intake recommendations range from 3-12g per kg of body weight.
True
Which of the following is true regarding dietary fiber?
a.) it is soluble or insoluble
b.) it does not provide the body with calories
c.) it helps speed the passage of food through the intestines
d.) all of these
d.) all of these
To enhance glycogen storage after exercise, an athlete weighing 175lbs should consume how many grams of carbs every hour for 4 hours post-exercise?
a.) 80-95g
b.) 64-75g
c.) 111-120g
d.) 100-110g
a.) 80-95g
______________ is 3-10 linked monosaccharides; example = maltodextrin.
a.) oligosaccharide
b.) polysaccharide
c.) glycogen
d.) insoluble fiber
a.) oligosaccharide
____________ is the storage form of monosaccharides in animals.
a.) glycogen
b.) glucose
c.) functional fiber
a.) glycogen
_____________ is a plant carbohydrate that dissolves in water; ex: oats
a.) insoluble fiber
b.) soluble fiber
c.) functional fiber
b.) soluble fiber
____________ is an isolated, non-digestible carbohydrate; ex: gums; pectin.
a.) insoluble fiber
b.) soluble fiber
c.) functional fiber
c.) functional fiber
Which of the following is NOT true regarding carbohydrate intake during exercise?
a.) It is recommended that athletes consume 30-60gs of carbs per hour.
b.) carb intake should begin soon after the onset of exercise and continue throughout
c.) consuming carbs from solid foods during exercise is not effective or recommended
d.) glucose, sucrose and glucose polymers are all appropriate for consumption during exercise
c.) consuming carbs from solid foods during exercise is not effective or recommended
Which aspect of a food label provides an athlete with the BEST indication of the nutrient density of the product?
a.) % Daily Value per serving
b.) calories per serving
c.) dietary fiber per serving
a.) % Daily Value per serving
An athlete is prescribed 3500 kcals for the day and wants to keep their fat intake at 25%. Which of the following contains the correct best fat intake to stay within their desired goal, while maintaining RDA for fat intake?
a.) 29g polyunsaturated fats; 48 monounsaturated fats; 20g saturated fats
b.) 38g polyunsaturated fats; 81g monounsaturated fats; 3g saturated fats
c.) 38g polyunsaturated fats; 57g monounsaturated fats; 3g saturated fats
c.) 38g polyunsaturated fats; 57g monounsaturated fats; 3g saturated fats
Which of the following benefits from having a layer of fat surrounding it?
a.) digestive organs
b.) nerves
c.) muscle
d.) all of these
d.) all of these
What’s a difference between long-chain triglycerides and medium-chain triglycerides?
a.) MCTs can be absorbed across the mucosal membrane more quickly
b.) MCTs are oxidized slowly
c.) MCTs are dietary fats widely found in foods
d.) MCTs consist of a glycerol backbone and only 2 fatty acids
a.) MCTs can be absorbed across the mucosal membrane more quickly
Which of the following is atherogenic (clot forming)?
a.) VLDL
b.) LDL
c.) IDL
d.) HDL
b.) LDL
Which of the following are influenced by omega-3 fatty acid supplementation, such that athletic performance will be clearly improved according to available evidence?
a.) oxidative stress
b.) neuromuscular function
c.) exercise metabolism
d.) none of the above
d.) none of the above
Which of the following is a correct pairing of a fat substitute and its macronutrient derivative?
a.) Oatrim = carb and protein
b.) Benefat = protein
c.) Simplesse = carb
d.) Olean = carb and fat
d.) Olean = carb and fat
True or False: linoleic acid and linolenic acid are essential fatty acids.
True
An athlete consumed 4g of alpha-linolenic acid as part of their 3000 total calories. Did they meet the recommendation for % of calories coming from alpha-linolenic acid?
Yes
Which form of cholesterol is described as a scavenger molecule?
a.) IDL
b.) VLDL
c.) HDL
d.) LDL
c.) HDL
True or False: substances that are fat soluble are lipophilic.
True
What does the acronym GRAS stand for?
a.) Granted Research Approval Status
b.) Gross Recommended Average Standard
c.) Generally Recommended as Satisfactory
d.) Generally Recognized as Safe
d.) Generally Recognized as Safe
True or False: research indicates that ingesting proteins prior to training can decrease muscle catabolism and increase muscle synthesis.
True
An active 14 year old boy recently began to experience a growth spurt. His body is in…
a.) positive nitrogen balance
b.) negative nitrogen balance
c.) activated nitrogen balance
a.) positive nitrogen balance
Which of the following is true of amino acids?
a.) essential amino acids are produced by the body
b.) nonessential amino acids are not needed to make proteins and serve little purpose in the body
c.) conditionally essential amino acids become essential under unusual circumstances
d.) there are 11 essential amino acids
c.) conditionally essential amino acids become essential under unusual circumstances
The best time to consume protein on a day where resistance training is performed in order to maximize the resultant muscle protein synthesis is…
a.) 60-90 min before the training begins
b.) immediately after training ends
c.) up to the individual, before or after will yield benefits
c.) up to the individual, before or after will yield benefits
Which of the following is NOT true regarding protein intake after exercise?
a.) hydrolyzed proteins are the best type to ingest after exercise
b.) food sources that cause hyperaminoacidemia soon after exercise are recommended
c.) ingestion of amino acids should begin as soon as possible after exercise
d.) combining carbs and proteins immediately after exercise is a prudent nutritional practice
a.) hydrolyzed proteins are the best type to ingest after exercise
True or False: the vast majority of plant proteins are incomplete proteins.
True
Which of the following is NOT true regarding protein intake?
a.) athletes involved in intense training require more than the RDA
b.) the total number of calories consumed from protein should not exceed 35%
c.) sport nutritionists recommend most athletes consume 1.2-2g per kg of bodyweight
c.) the RDA for protein is 1g per kg of bodyweight
c.) the RDA for protein is 1g per kg of bodyweight
Which of the following statements is true?
a.) the shorter the length of the fatty acid or more unsaturated it is, the more liquid the fat is at room temperature
b.) the longer the length of the fatty acid or more saturated it is, the more liquid the fat is at room temperature
c.) carbon chain length and saturation level have no effect on the state of fat at room temperature
a.) the shorter the length of the fatty acid or more unsaturated it is, the more liquid the fat is at room temperature
Which of the following foods contains the most Vitamin B12?
a.) chicken
b.) oranges
c.) green leafy vegetables
d.) kidney beans
a.) chicken
Which of the following is NOT a good source of calcium?
a.) sardines
b.) fortified soy milk
c.) sesame seeds
d.) butter
d.) butter
Which of the following is found naturally only in animal products?
a.) B1
b.) B12
c.) B6
d.) B3
b.) B12
Microcytic, hypochromic anemia can be caused by iron deficiency or which vitamin deficiency?
a.) folate
b.) B6
c.) C
d.) B12
b.) B6
Which of the following is one of the most common nutritional deficiencies in the US?
a.) sodium
b.) iron
c.) copper
d.) zinc
b.) iron
True or False: Vitamin A has been labeled the “anti-infection vitamin”, due to its role in immune function.
True
True or False: carotenoids are classified as vitamins.
False
______________ is a specialized protein that carries glucose across the cell membrane, once it has been transported to the skeletal muscle to be used for energy or stored.
a.) lactase
b.) hepatic porters
c.) glucose transporters
c.) glucose transporters
True or False: fructose is the best type of carb to consume during prolonged exercise, because of its sweetness and rapid absorption by the GI tract.
False
True or False: athletes looking to gain or lose weight should increase protein intake to the higher end of the recommended range.
True
True or False: intense exercise in hot, humid environments can result in rapid fluid losses, causing athletes to decrease exercise intensity and increase fluid intake to prevent dehydration.
True
Which of the following is true regarding post-exercise hydration?
a.) athletes should match sweat losses 100-150%, because the kidneys continually produce urine, thus increasing total water excretion
b.) athletes should consume 1 cup of fluid for every lb lost during exericse
c.) athletes should wait 10-15 mins before starting to replace fluids to avoid GI distress
d.) athletes should drink very large quantities in a short period of time
a.) athletes should match sweat losses 100-150%, because the kidneys continually produce urine, thus increasing total water excretion
Sports beverages typically contain what percentage of sugar in solution?
a.) 2-4%
b.) 6-8%
c.) 14-16%
b.) 6-8%
Endurance athletes that drink copious amounts of water resulting in the dilution of sodium levels in the body may experience…
a.) muscle cramps
b.) hyponatremia
c.) improved aerobic capacity
d.) fluid balance
b.) hyponatremia
Which of the following is true regarding an athlete with a training session at 3pm?
a.) he should consume 1L of fluid at 2pm
b.) he should consume 400-600mL at 11am
c.) he only needs to concern himself with fluid intake following the training session
b.) he should consume 400-600mL at 11am
Optimal hydration should stimulate urination every…
a.) 30 mins
b.) 1-2 hours
c.) 6 hours
d.) 12 hours
b.) 1-2 hours
Why is the risk of dehydration higher when training at altitudes over 1.6km?
a.) the air is dryer
b.) the air has less oxygen, so breathing rate increases
c.) both of these
d.) none of the above
c.) both of these
Which of the following is a sign of heat stroke?
a.) cold, clammy skin
b.) profuse sweating
c.) hypotension
d.) lack of sweat
d.) lack of sweat
Which of the following is a means of cellular absorption where the protein carrier molecules move substances across membranes, driven only by differences in the concentration gradient?
a.) passive diffusion
b.) endocytosis
c.) active transport
d.) facilitated diffusion
d.) facilitated diffusion
What is the basis for the recommendation to consume 30-60g of carbs per hour during exercise longer than 90 mins?
a.) muscle utilize 50% of the delivered glucose for energy during exercise
b.) intakes above 60g per hours are not palatable to athletes
c.) intestinal absorption of glucose has been measured at 1g/min
c.) intestinal absorption of glucose has been measured at 1g/min
What is the acceptable macronutrient distribution range (AMDR) for fats?
a.) 25-40%
b.) 10-30%
c.) 20-35%
d.) 15-35%
c.) 20-35%
True or False: levels of both major and trace minerals can build and become toxic to the body.
True
Which of the following is NOT commonly used to reduce fat mass?
a.) caffeine
b.) ephedrine
c.) L-carnitine
d.) creatine
d.) creatine
_____________ is an example of a physiological ergogenic aid?
a.) using a particular tennis racquet
b.) using relaxing techniques
c.) using a marathon training program
d.) using Essential Amino Acids
c.) using a marathon training program
________________ is ingesting a dietary supplement that unknowingly, can result in a positive test for banned substances?
a.) involuntary doping
b.) inadvertent doping
c.) felonious doping
b.) inadvertent doping
Which of the following are considered nutritional ergogenic aids to improve performance?
a.) supplements
b.) carb-loading diets
c.) sports drinks
d.) all of these are correct
d.) all of these are correct
_____________ is a research database specifically created to include published research in sports medicine, exercise physiology, biomechanics, coaching, physical education, active living, recreation, equipment, etc.?
a.) CINAHL
b.) USADA
c.) SportDiscus
d.) Medline/PubMed
c.) SportDiscus
Which supplement would be best for someone looking to potentially overcome a plateau in improvements to strength and weight gain?
a.) glutamine
b.) vanadyl sulfate
c.) boron
d.) creatine monohydrate
d.) creatine monohydrate
_____________ are substances touted to be converted to or increase production of anabolic hormones in the body.
a.) prohormones
b.) anticatabolics
c.) fat reducers
d.) anabolics
a.) prohormones
Which of the following is a reason why athletes commonly use nutritional aids to reduce fat mass?
a.) some aids can enhance performance by making the athlete lighter
b.) some aids increase the body’s ability to mobilize and utilize fats for energy
c.) some decrease appetite, which lowers daily caloric intake and causes the body to turn to fat stores for energy
d.) all of the above
d.) all of the above
True or False: muscle cells never run out of ATP.
True
Suzie is 59, weighs 135lbs and enjoys 45 mins of gentle exercise twice a week. What should her daily carb intake range be?
a.) 75g-150g
b.) 180g-310g
c.) 400g-600g
d.) 1000g or more
b.) 180g-310g
An athlete eats 50g of fat as part of 3000 total calories. Did they fall within their AMDR for fat today?
No
Which component of the chemical structure of an amino acid is responsible for giving a protein its unique structure and function when all the amino acids in the protein are linked together?
a.) side group
b.) central carbon atom
c.) carboxylic acid group
d.) amino group
a.) side group
Which of the following blood test parameters is used to measure the concentration of red blood cells in the blood?
a.) hemoglobin
b.) ferritin
c.) hematocrit
d.) transferrin saturation
c.) hematocrit
True or False: body water is a poor heat conductor.
False
____________ measures speed of electrical current through the body to estimate fat-free mass.
a.) skinfold thickness
b.) bioelectrical impedence
c.) Bod Pod (air displacement plethsmyography
d.) Dual Energy X-Ray Absorptiometry (DEXA)
b.) bioelectrical impedence
_____________ measures density of body in air to estimate fat-free mass.
a.) skinfold thickness
b.) bioelectrical impedence
c.) Bod Pod (air displacement plethsmyography
d.) Dual Energy X-Ray Absorptiometry (DEXA)
c.) Bod Pod (air displacement plethsmyography
____________ is an imaging technique that leads to a small amount of radiation exposure; the gold standard for measuring bone density.
a.) ultrasound
b.) bioelectrical impedence
c.) Bod Pod (air displacement plethsmyography
d.) Dual Energy X-Ray Absorptiometry (DEXA)
d.) Dual Energy X-Ray Absorptiometry
___________ is an assessment of thickness of sub-cutaneous fat using high frequency sound waves.
a.) ultrasound
b.) bioelectrical impedence
c.) Bod Pod (air displacement plethsmyography
d.) Dual Energy X-Ray Absorptiometry (DEXA)
a.) ultrasound
What is energy availability?
a.) total daily caloric intake - daily activity energy expenditure
b.) total daily caloric intake - total daily energy expenditure
c.) total daily caloric intake - daily caloric expenditure from food digestion
a.) total daily caloric intake - daily activity energy expenditure
An athlete weighs 200lbs and has 15% body fat. If he sets a goal of maintaining fat free mass, but reducing body fat to 12%, what is his desired body weight?
a.) 170lbs
b.) 185lbs
c.)193lbs
c.)193lbs
The female athlete triad includes…
a.) disordered eating, eumenorrhea and osteopenia
b.) disordered eating, amenorrhea and osteoporosis
c.) disordered eating, eumenorrhea and osteoporosis
b.) disordered eating, amenorrhea and osteoporosis
An 80kg athlete trains 1 hour each day and eats the following on average:
350g carbs, 150g protein, 100g fat
TDEE = [(15.3 * body mass) + 679] * activity factor (1.6-2.4)
Which best describes his energy intake and estimate energy expenditure?
a.) positive energy balance
b.) negative energy balance
c.) neutral energy balance
b.) negative energy balance
If a patient has a 29 BMI and does not want to lose weight, what is the next step in assessing and treating her?
a.) assess her risk factors
b.) encourage her to change her mind
c.) assess her physical ability to function
d.) nothing, 29 BMI is okay
a.) assess her risk factors
Which athletes are least likely to develop disordered eating habits?
a.) sports where weigh-ins are required
b.) sports where athlete is subjectively judged
c.) team sports
d.) endurance sports
c.) team sports
Which macronutrient has the lowest thermic effect of food?
a.) carbs
b.) fat
c.) protein
b.) fat
A lb of body fat provides how many kcal?
a.) 3,500
b.) 2,500
c.) 4,500
d.) 1,500
a.) 3,500
What is the gold standard method of body composition measurement?
a.) underwater weighing
b.) bioelectrical impedance
c.) skinfold assessment
d.) body mass index
a.) underwater weighing
True or False: resting metabolic rate is easier to measure than basal metabolic rate.
True
True or False: the body stores more energy as carbs than fats.
False
Which of the following is a characteristic of fats?
a.) it is lipophobic
b.) it is the most energy-dense macro
c.) it is not essential
d.) it is only found in animal sources
b.) it is the most energy-dense macro
True or False: signs and symptoms of hyponatremia include muscle cramping, nausea, vomiting, dizziness and seizures.
True
Which of the following is NOT a function of water?
a.) provides the body with needed carbs for energy
b.) provides structural integrity to cells
c.) serves as a solvent for essential molecules in the body
d.) serves to help cool the body
a.) provides the body with needed carbs for energy
As endurance athletes become increasingly well-conditioned, whey use more of ________ at higher intensities of exercise?
a.) carbs
b.) fats
c.) protein
d.) fluid
b.) fats
Which of the following is the most important to focus on when creating a nutrition plan for consumption during endurance activities?
a.) carbs
b.) fats
c.) protein
d.) vitamins
a.) carbs
True or False: bonking occurs when carb reserves are depleted.
True
True or False: it is not essential to replace fat used during endurance exercise by consuming certain quantities or types of fat immediately following training.
True
True or False: MCT intake can enhance endurance performance when consumed during exercise with minor side effects.
False
True or False: ultra-marathon training athletes may need to consume up to 2.5g/kg/day of protein when training demands are high.
True
True or False: aerobic power can be modified through endurance training.
True
True or False: if an endurance athlete needs to increase total calorie consumption, the additional calories should be contributed solely from carbs.
False
True or False: any fluid lost during endurance activities should be replaced within 15-30 mins after exercise.
False
True or False: fat-soluble vitamins are readily stored in the body, which is one reason why high dosages are not recommended.
True
True or False: eating fruits and vegetables low in fat and high in dietary fiber, vitamin A or vitamin C may help prevent some cancers.
True
_________ controls calcium levels in the blood, and is important for immune function and muscle function.
a.) vitamin A
b.) vitamin D
c.) vitamin E
d.) vitamin K
b.) vitamin D
__________ is important for blood clotting.
a.) vitamin A
b.) vitamin D
c.) vitamin E
d.) vitamin K
d.) vitamin K
Which of the following is true regarding the trend in the sports nutrition supplement industry?
a.) companies are trending towards production of supplement products with no evidence of effectiveness
b.) companies are reducing the number of products sold as supplements
c.) companies are trending towards developing scientifically sound supplements
c.) companies are trending towards developing scientifically sound supplements
Strength/power athletes should…
a.) follow sport-specific recommended amounts of Vitamins C and E
b.) consume a variety of antioxidant-rich foods
c.) follow sports-specific recommended amounts of beta-carotene and selenium
d.) avoid antioxidants in all forms
b.) consume a variety of antioxidant-rich foods
When working with athletes who are consuming calories well below energy needs to lose or maintain a low weight, the sports nutrition specialist should…
a.) assume the athlete has an eating disorder
b.) rapidly increase athlete’s calorie consumption to the upper end of the recommended range
c.) revise the athlete’s meal plan and address the athlete’s questions, concerns and fears
d.) consider possibility that the athlete doesn’t understand how low energy intake can potentially negatively affect health and performance
d.) consider possibility that the athlete doesn’t understand how low energy intake can potentially negatively affect health and performance
Why are exogenous amino acids required following high-intensity activities and strength training?
a.) to meet the basic metabolic needs of muscle tissue
b.) to repair muscle damage from high-intensity exercise
c.) to build new muscle tissue
d.) all of the above
d.) all of the above
Which of the following is true of sports beverages and strength/power athletes?
a.) they are an ideal source of calories during training sessions
b.) they should be reserved for before training sessions
c.) they are difficult to digest, leading to GI upset during a training session
d.) they should be reserved until after training sessions are complete
a.) they are an ideal source of calories during training sessions
What the side effects of severe and intentional dehydration (ex: wrestlers competing in a lower weight category)?
a.) loss of electrolytes (increasing risk for cardiac arrhythmias)
b.) improved thermoregulation
c.) reduced strain on the kidneys
d.) all of the above
d.) all of the above
What happens to excess proteins in the body?
a.) greater urea production, potentially leading to dehydration
b.) they are converted and stored as fat
c.) they are used for fuel
d.) all of the above
d.) all of the above
If an athlete wants to optimize their intake of nutrients, a sports nutrition specialist should…
a.) establish balance and variety
b.) focus on moderation within the diet
c.) determine an appropriate caloric intake level
d.) all of the above
d.) all of the above
True or False: the nutritional goal for most athletes should be to achieve a positive nitrogen balance.
True
The majority of the body’s total water stores are found in…
a.) intracellular water
b.) extracellular water
a.) intracellular water
Which energy system supplies energy for short, intense bursts of activity during team sport participation?
a.) phosphagen
b.) aerobic
c.) neither
a.) phosphagen
True or False: calculating carb needs for an athlete based solely on g/kg/bw will provide accurate estimates of carb needs for individual athletes.
False
What factors explain differences in caloric needs among team sport athletes?
a.) age
b.) position played
c.) bodyweight
d.) all of these are correct
d.) all of these are correct
True or False: high-fat diets of greater than 35% of total calories have not been proven to speed recovery in team sport athletes.
True
True or False: team sport athletes may not meet recommended intake levels of Vitamins A, E and folate on a regular basis.
True
Which of the following athletes, who all weigh the same, is likely to expend the most amount of energy during 2 hours of competition?
a.) baseball catcher
b.) football place kicker
c.) soccer goalie
a.) baseball catcher
Which of the following athletes is most likely to need a multivitamin/mineral supplement?
a.) an athlete in positive energy balance
b.) an athlete who is overly concerned about his weight
c.) neither of these
b.) an athlete who is overly concerned about his weight
True or False: fat needs for team sport athletes should be calculated before protein and carb needs, to make sure fat is not too high.
False
Which of the following vitamins can be made by the human body?
a.) B6
b.) C
c.) D
d.) all of the above
c.) D
Which of the following is necessary to provide appropriate fluid intake recommendations during a training session or competition?
a.) sweat rate
b.) training frequency
c.) fluid preferences
a.) sweat rate
Which supplement is LEAST likely to provide an ergogenic benefit to strength and power athletes?
a.) agmatine sulfate
b.) HMB
c.) creatine
d.) arachidonic acid
a.) agmatine sulfate
True or False: the specific gravity of the urine must be at or below 1.02 at the time of the wrestling weight certification.
True
True or False: endurance athletes should consume 30-60g of carbs per hour during training or competition.
True
Which of the following characterizes ketoacidosis?
a.) protein starts to break down in early stages of diabetes
b.) buildup of ketone bodies causes acidification of the blood
c.) ketone bodies start to form
d.) all of these are correct
b.) buildup of ketone bodies causes acidification of the blood
True or False: certain probiotic strains can increase the absorption of amino acids.
True
Which of the following is most likely to require supplementation in the diet during pregnancy due to increased needs and difficulty meeting these needs through food alone?
a.) iron
b.) Vitamin C
c.) Vitamin A
d.) magnesium
a.) iron
How should an athlete who is newly diagnosed with type 1 diabetes monitor glucose levels before, during and after exercise?
a.) testing for urine glucose
b.) testing for urine ketones
c.) testing for blood glucose
d.) all of these are correct
d.) all of these are correct
How does the recommendation for consuming carbs during exercise differ between a diabetic and non-diabetic athlete?
a.) diabetic athletes should consume carbs during exercise only if it’s longer than 90 mins
b.) diabetic athletes should consume carbs during exercise if longer than 30 mins
c.) diabetic athletes should not consume carbs during exercise
d.) diabetic athletes should consume more total carbs each hour
b.) diabetic athletes should consume carbs during exercise if longer than 30 mins
True or False: exercise can be initiated immediately if ketone bodies are present.
False
Which of the following risks during exercise is higher in children than adults?
a.) hyperglycemia
b.) dehydration
c.) muscle cramps
b.) dehydration
Calcium, Vitamin D, and magnesiums needs…
a.) are the same for everyone
b.) increase in masters athletes
c.) decrease in masters athletes
b.) increase in masters athletes
True or False: glycogen is a type of complex carb.
True
True or False: linoleic acid is the most common omega-6 fatty acid; found in safflower, corn and sunflower oils.
True
Which of the following is true if an athlete is in a state of positive nitrogen balance?
a.) indicates that lean body tissue is being broken down by the body
b.) their protein consumption equals their protein excretion
c.) their protein consumption is less than their protein excretion
d.) their protein consumption is greater than their protein breakdown in the body
d.) their protein consumption is greater than their protein breakdown in the body
True or False: calcium is best absorbed from supplements in amounts greater than 500mg.
False
An athlete lost 2lbs of weight according to a post-session weigh-in. How much fluid should she consume before the next training session?
a.) 32 oz
b.) 48 oz
c.) 64 oz
a.) 32 oz
Which of the following is the best recommendation regarding making changes to carb intake when trying to lose weight?
a.) consume no more than 50g carbs daily from any source
b.) substitute nutrient poor and energy dense carb sources with high fiber and nutrient dense sources.
c.) neither of the above
b.) substitute nutrient poor and energy dense carb sources with high fiber and nutrient dense sources.
A 158lb marathon runner is concerned about his carb intake. What is a prudent recommendation for his daily carb intake?
a.) he should consume 55-65% of total calories from carbs
b.) he should consume less than 5g/kg/bw from carbs
c.) he should consume less than 45% of total calories from carbs
a.) he should consume 55-65% of total calories from carbs
The main dietary concern with strength/power athletes (as with most athletes) is the consumption of adequate amounts of…
a.) fats
b.) total daily calories
c.) proteins
d.) carbs
b.) total daily calories
True or False: all athletes should take a multivitamin/mineral supplement to ensure adequate protein intake.
False
Which of the following organs produce and secrete substances that aid in digestion?
a.) liver
b.) pancreas
c.) gallbladder
d.) all of the above
d.) all of the above
Which of the following is NOT an approved nutrient-content claim?
a.) low fat
b.) reduced sodium
c.) low carb
d.) cholesterol free
d.) cholesterol free
Most digestion and absorption of the food we eat takes place in the…
a.) stomach
b.) small intestine
c.) pancreas
d.) large intestine
b.) small intestine
True or False: the small intestine makes up the majority of the length of the GI tract.
True
Consuming the recommended daily amount of fiber from a combination of soluble and insoluble fiber sources may reduce the risk of which of the following medical conditions?
a.) kidney stones
b.) heart disease
c.) breast cancer
d.) the risk of developing any of these may be reduced with adequate fiber intake
b.) heart disease
True or False: the crossover concept demonstrates the body’s preference for burning carbs over fats as exercise intensity increases.
True
True or False: of all the sugars that exist in nature, glucose in the most important to humans.
True
True or False: cholesterol is considered to be an essential nutrient.
False
True or False: carbs, proteins and fats consumed in excess of daily needs will be converted into lipids within the body.
True
____________ is linolenic acid; essential and anti-inflammatory.
a.) omega-3
b.) omega-6
c.) omega-9
a.) omega-3
____________ is linoleic acid; essential and pro-inflammatory.
a.) omega-3
b.) omega-6
c.) omega-9
b.) omega-6
Which of the following fat substitutes is calorie-free due to its inability to be hydrolyzed and absorbed in the small intestine?
a.) Oatrim - flour-like carb based
b.) Olestra - sucrose and fatty acids
c.) Simplesse - protein-based
b.) Olestra - sucrose and fatty acids
True or False: lipids are hydrophobic and lipophilic.
True
How would you classify oleic acid?
a.) omega-9 fatty acid
b.) omega-6 fatty acid
c.) omega-3 fatty acid
a.) omega-9 fatty acid
A 220lb high school athlete reports he is consuming 350g of protein a day. Which of the following statements is true?
a.) he is consuming more than the recommended amount of protein for athletes
b.) his protein intake is within the recommended range for strength/power athletes
c.) he should strive to get at least 40% of his total daily calories from protein
a.) he is consuming more than the recommended amount of protein for athletes
A 190lb athlete is recovering from an injury. What is the most suitable daily protein intake recommendation for him?
a.) 70g
b.) 155g
c.) 190g
d.) 105g
c.) 190g
Which of the following is true of high-quality proteins?
a.) they are also complete proteins
b.) they contain extra amino acids that can be used for making other amino acids
c.) they are derived primarily from animal sources
d.) all of the above
d.) all of the above
A high dietary intake of protein will also increase an athlete’s need for…
a.) essential amino acids
b.) fat
c.) fluid
d.) low-glycemic index foods
c.) fluid
__________ is the chemical process that results in the formation of water?
a.) matriculation
b.) condensation
c.) evaporation
b.) condensation
Which of the following is NOT a cause of zinc deficiency?
a.) calorie-restricted diets
b.) chronic iron supplementation
c.) high fiber intake
d.) low intake of plant foods
d.) low intake of plant foods
True or False: the bioavailability of a mineral can be affected by the body’s need for the mineral.
True
True or False: free radical production decreases during exercise.
False
True or False: athletes participating in high-impact sports are at greater risk for iron-deficiency anemia.
True
True or False: the most current way to measure Vitamin A is in IU (international units).
False
Which of the following vitamins does NOT have antioxidant properties?
a.) Vitamin C
b.) Vitamin A
c.) Vitamin D
d.) Vitamin E
c.) Vitamin D
True or False: research has proven a direct link between magnesium deficiency and muscle cramps.
False
Which mineral is an athlete most likely to be deficient in with regards to intake from food?
a.) sodium
b.) calcium
c.) sulfur
d.) phosphorus
b.) calcium
Which of the following is an example of extracellular water?
a.) lymph fluid
b.) saliva
c.) blood plasma
d.) all of the above
d.) all of the above
The goal of hydration strategies during exercise should be to limit dehydration to less than…
a.) 0.5%
b.) 1%
c.) 2%
c.) 2%
Which of the following is NOT a corrective action for heat cramps?
a.) stretch the muscle
b.) seek shade and cease activity
c.) provide fluids
d.) moderate activity
b.) seek shade and cease activity
Which of the following individuals has the highest percentage of total body water?
a.) 210lb bodybuilder with 8% body fat
b.) 220lb recreational exerciser with 18% body fat
c.) 230lb gamer with 28% body fat
a.) 210lb bodybuilder with 8% body fat
Which electrolyte is the most important to replenish during rehydration?
a.) sodium
b.) calcium
c.) potassium
a.) sodium
What does AND stand for?
a.) Accreditation of Nutrition and Dietetics
b.) Association of Nutrition and Dietetics
c.) Academy of Nutrition and Dietetics
c.) Academy of Nutrition and Dietetics
True or False: glycolysis is unique among metabolic pathways in that it can function with or without oxygen being present.
True
Which vitamins and minerals must be included on the current Nutrition Facts Panel?
a.) C,D, magnesium and zinc
b.) A, E, sodium and potassium
c.) A, potassium, magnesium and iron
d.) D, potassium, calcium and iron
d.) D, potassium, calcium and iron
Any unabsorbed or undigested polysaccharides, such as fiber, that pass through the small intestine…
a.) pass through the system and are eliminated as feces
b.) enter the large intestine, where no absorption of carbs occurs
c.) enters the large intestine, where bacterial digestion and gas formation can occur
d.) all of these are correct
d.) all of these are correct
True or False: when nutrients are put into the mouth and swallowed, they have not technically entered the body.
True
Which of the following is absorbed directly into the blood from the small intestine, rather than into the lymphatic vessels via a chylomicron?
a.) medium chain fatty acids
b.) long chain fatty acids
c.) short chain fatty acids
a.) medium chain fatty acids
When devising a post-exercise carb recovery nutrition plan, which of the following should NOT be considered?
a.) timing of carb ingestion
b.) solid vs. liquid of carbs ingested
c.) temperature of the food
d.) amount of carbs ingested
c.) temperature of the food
The classic 6-day carb loading method suggested a carb intake of…
a.) 30% of total calories for days 1-3, 70% of total calories for days 4-6
b.) 25% of total calories for days 1-3, 75% of total calories for days 4-6
c.) 15% of total calories for days 1-3; 70% of total calories for days 4-6
c.) 15% of total calories for days 1-3; 70% of total calories for days 4-6
True or False: high-fat, low-carb diets will delay the onset of fatigue in endurance athletes.
False
Regarding fatty acids, the number of carbs in a chain affects how the fatty acid…
a.) accumulates as glucose in adipose tissues
b.) is digested, absorbed and used in the body
c.) is classified relative to being saturated or unsaturated
b.) is digested, absorbed and used in the body
Which of the following statements is true?
a.) most fatty acids in foods are water soluble
b.) the omega end of a fatty acid molecule is the acid portion of the molecule
c.) the fatty acid has a chain of carbons bonded to each other and to hydrogen atoms
d.) a fatty acid is a polymer of glucose molecules
c.) the fatty acid has a chain of carbons bonded to each other and to hydrogen atoms
Soy, rice and dairy-alternative products are excellent substitutes for low-fat or full fat dairy products, because they…
a.) are essentially fat free
b.) contain mainly unsaturated fats
c.) contain more potassium than dairy products
b.) contain mainly unsaturated fats
Fat oxidation decreases as exercise intensity increases, because the…
a.) phosphagen system has an unlimited capacity to produce ATP
b.) anaerobic system is a very complex, multiprocess pathway
c.) aerobic system can only use carbs for energy
d.) aerobic system has a slow rate of ATP production
d.) aerobic system has a slow rate of ATP production
Which of the following amino acids can be metabolized for energy directly within the muscle cell without first needing to be converted to glucose?
a.) valine
b.) glutamine
c.) arginine
a.) valine
How many grams of protein are recommended for recovery from exercise?
a.) 0.8g per kg of bodyweight
b.) 1.2 to 2g per key of bodyweight
c.) 4g per kg of bodyweight
b.) 1.2 to 2g per key of bodyweight
True or False: athletes have higher protein requirements than their sedentary counterparts and, as a result, protein supplementation should be recommended.
False
Which of the following is true regarding the structure of proteins?
a.) the primary structure refers to its 3D shape
b.) the amino acid sequence that constitutes a protein has no effect on protein structure
c.) the shape of a protein often dictates its function in the body
d.) the tertiary structure of a protein is the coiling or folding caused by hydrogen bonds
c.) the shape of a protein often dictates its function in the body
Which of the following statements is false?
a.) niacin prevents pellagra
b.) vitamin A prevents cystic fibrosis
c.) vitamin K helps with blood clotting
d.) vitamin C prevents scurvy
b.) vitamin A prevents cystic fibrosis
True or False: a coenzyme is an organic molecule that attaches to an enzyme and activates or increases its ability to catalyze metabolic reactions.
True
Storage of high quantities of which of the following will create symptoms of toxicity related to hypercalcemia?
a.) vitamin A
b.) vitamin D
c.) vitamin E
d.) vitamin K
b.) vitamin D
Which of the following may result from a deficiency of Vitamin B12?
a.) sports anemia
b.) iron-deficiency anemia
c.) pernicious anemia
d.) microcyctic anemia
c.) pernicious anemia
Which mineral was the first to be incorporated into a fortification program in the US?
a.) iron
b.) calcium
c.) iodine
d.) folate
c.) iodine
Water makes up what percentage of the average human body weight?
a.) 5-10%
b.) 20-30%
c.) 55-60%
d.) 70% or more
c.) 55-60%
Which of the following is NOT a form of insensible perspiration?
a.) water lost as a result of breathing
b.) water seeping through the skin and evaporating during resting conditions
c.) sweating during exercise
c.) sweating during exercise
True or False: growth hormones, anabolic and androgenic steroids, caffeine, beta-blockers and ephedrine are examples of nutritional ergogenic aids.
False
True or False: athletes need to be very wary of nutritional ergogenics, because most have not been evaluated with regard to long-term use.
True
True or False: dietary supplement labels are regulated by the FDA.
False
Consumers seeking high quality and high purity from the nutritional supplements they purchase should look for which of the following logos on the label?
a.) DSHEA
b.) FDA
c.) USP
d.) FTC
c.) USP
Because supplement manufacturers do not to prove their product’s safety, efficacy or accuracy of ingredients before they hit the market, nutritional supplements could contain which of the following?
a.) none of the ingredients listed on the label
b.) all of the ingredients listed on the label
c.) ingredients that are not listed on the label
d.) all of these are correct
d.) all of these are correct
True or False: the practice of warming up prior to a sport competition is considered a physiological ergogenic aid.
True
True or False: slower, more gradual weight loss is more likely to produce fat weight loss over muscle weight loss.
True
True or False: the specific gravity of the urine must be at or below 1.02 at the time of a wrestling weight certification.
True
The body composition measurement technique that uses a three-component model for measuring fat mass, bone mineral mass and lean mass through low-energy radiography technology is called.
a.) BIA
b.) Bod Pod
c.) DEXA
c.) DEXA
Which of the following statements is true regarding fat loss?
a.) regardless of diet strategy, the rate of fat loss is a function of the degree of energy deficit created by it
b.) fat loss is maximized when protein is greater than 3g/kg/day
c.) restriction of fat calories creates greater fat loss than an equal restriction of carb calories
d.) restriction of carb calories creates greater fat loss than an equal restriction of fat calories
a.) regardless of diet strategy, the rate of fat loss is a function of the degree of energy deficit created by it
Which of the following is true under the new weight certification program in NCAA wrestling?
a.) the athlete can go either up or down in a weight category
b.) the athlete can compete in a higher weight category
c.) the athlete can compete in a lower weight category
d.) the athlete must compete all season long in the weight classification determined in December
b.) the athlete can compete in a higher weight category
True or False: low fat diets are more effected than isocaloric low carb diets in improving body composition (ex: decreasing total fat mass).
False
A female competitive runner weighs 154lbs. According to expert recommendations, how many grams of carbs daily should she consume?
a.) 350-500g
b.) 420-700g
c.) 720-1000g
b.) 420-700g
For an endurance athlete who exercises 20+ hours a week, how many grams of protein should be consumed daily?
a.) 1.2-1.4g per kg of bodyweight
b.) 1.4-1.7g per kg of bodyweight
c.) 1.7-2g per kg of bodyweight
d.) 2-2.4g per kg of bodyweight
c.) 1.7-2g per kg of bodyweight
True or False: fat loading in the days and weeks prior to an event is recommended as a method of enhancing athletic performance.
False
Which of the following is NOT a main nutritional concern for endurance athletes?
a.) fat intake
b.) total calories ingested daily
c.) fluid consumption during workouts
d.) carb consumption
a.) fat intake
Endurance athletes completing a taper prior to an event are recommended to consume which of the following relative daily intakes of carbs during the taper, in order to maximize glycogen stores for the event?
a.) 3-5/kg/day
b.) 6-8/kg/day
c.) 10-12g/kg/day
c.) 10-12g/kg/day
In order to delay fatigue during training sessions, strength/power athletes should consume appropriate amounts of which form of energy?
a.) fats
b.) proteins
c.) carbs
d.) fats and proteins
c.) carbs
How do the recommended intakes of carbs following a training session compare between endurance athletes and strength/power athletes?
a.) endurance athletes have higher recommended relative carb intake levels
b.) strength/power athletes have higher recommended relative carb intake levels
c.) they are the same
c.) they are the same
Which of the following is a possible result when strength/power athletes who are trying to gain muscle mass consume extra calories without also increasing training?
a.) the extra calories could contribute to larger fat stores
b.) muscle mass could be used as an energy source, resulting in weight loss
c.) the extra calories could contribute to larger muscle mass
d.) all of the above
a.) the extra calories could contribute to larger fat stores
True or False: in certain strength/power sports, an athlete who has to repeatedly perform strength/power movements over a period of time with relatively short intervals of rest in between has to rely on the aerobic energy system to delay the onset of fatigue.
True
True or False: the available evidence indicates that athletes who consume an adequate amount of calories to meet their training and competition needs also meet the RDA for the majority of micronutrients.
True
What level of protein should a basketball player in the off-season trying to gain muscle mass consume?
a.) 0.5-1g of protein per kg of bodyweight
b.) 1-1.5g of protein per kg of bodyweight
c.) 1.5-2g of protein per kg of bodyweight
d.) greater than 2g of protein per kg of bodyweight
d.) greater than 2g of protein per kg of bodyweight
True or False: the appropriate ratio of carb to protein to consume during or immediately after a training session to help maintain or restore muscle glycogen levels is 8:1.
False
True or False: the diagnosis criteria for type 1 and type 2 diabetes are the same.
True
What is the daily requirement for calcium for women over age 50?
a.) 800mg/day
b.) 1,000mg/day
c.) 1,200mg/day
d.) 1,500mg/day
c.) 1,200mg/day
If an athlete’s glucose level prior to exercise is greater than 250mg/dL, the athlete should do which of the following?
a.) exercise, because exercise decreases blood glucose levels
b.) test the urine for glucose
c.) test the urine ketones prior to initiating exercise
d.) never exercise is glucose is greater than 250mg/dL
c.) test the urine ketones prior to initiating exercise
How many additional calories do pregnant athletes need to consume during pregnancy in a day?
a.) 300 calories
b.) 500 calories
c.) 600 calories
d.) 800 calories
a.) 300 calories
A binge-drinking episode is defined as which of the following?
a.) more than 5 alcoholic drinks for men and 4 for women
b.) more than 6 alcoholic drinks for men and 3 for women
c.) more than 8 alcoholic drinks for men and 5 for women
d.) more than 4 alcoholic drinks at a time for men and 2 for women
a.) more than 5 alcoholic drinks for men and 4 for women
Which of the following is a sign or symptom of diabetes?
a.) feelings of fullness or satiety
b.) unexplained weight gain
c.) fasting blood glucose levels <126mg/dL
d.) casual blood glucose concentration of >200mg/dL
d.) casual blood glucose concentration of >200mg/dL
An individual unable to regular their blood glucose level, because the pancreas does not secrete insulin, is diagnosed with which of the following?
a.) type 1 diabetes
b.) type 2 diabetes
a.) type 1 diabetes
Unmanaged diabetes can cause…
a.) hypoglycemia
b.) decreased risk for kidney disease
c.) increased risk for peripheral nerve damage
d.) decreased risk for heart disease
a.) hypoglycemia
