Exam 4 Final

Question 1

Energy drinks and energy shots are recommended for athletes: T or F

Answer 1

False

Question 2

Which is NOT a purported function of HMB: Increased muscle hyperplasia, increased muscle synthesis, decreased muscle protein breakdown, increased muscle hypertrophy

Answer 2

increased muscle hyperplasia

Question 3

Fish oil appears to improve recovery in athletes in: 2 days, 2 weeks, 2 months, 2 years

Answer 3

2 months

Question 4

Research shows that there are responders and non-responders for which supplements

Answer 4

caffeine and beta-alanine

Question 5

HMB appears to be most useful when an athlete is

Answer 5

Not eating adequate protein

Question 6

Caffeine works best in those who are:

Answer 6

mentally fatigued

Question 7

Which of the following is NOT a major pathway for nitric oxide synthesis?

Answer 7

Arginine is recycled into L-citrulline and Nitric Oxide

Question 8

Caffeine only benefits endurance athletes: T or F

Answer 8

False

Question 9

Which of the following bodily systems can experience the side effects of caffeine? Central Nervous System, Skeletal Muscle System, Gastrointestinal System

Answer 9

All of the above

Question 10

Who is at lowest risk of not meeting Omega-3 needs?

Answer 10

Pescatarians

Question 11

The effects of beta-alanine are more similar to which other supplement?

Answer 11

creatine

Question 12

Fish oils are what type of lipid?

Answer 12

Omega 3 fatty acid

Question 13

The recommended does of beta-alanine is:

Answer 13

3-6g/day

Question 14

Caffeine dose above what amount have high incidence of side effects?

Answer 14

9 mg/kg

Question 15

Beta-alanine is found in what foods?

Answer 15

animal products

Question 16

The recommended does of caffeine is?

Answer 16

3-6 mg/kg body mass

Question 17

HMB is a metabolite of which amino acid?

Answer 17

Leucine

Question 18

In the brain, caffeine blocks ______ receptors.

Answer 18

Adenosine

Question 19

Beta-alanine is purportedly effective in what type of exercise?

Answer 19

Endurance, under 10min

Question 20

Which of the following is a FALSE statement about L-Citrulline?

Answer 20

L-Citrulline is an essential amino acid

Question 21

The recommended does of HMB is?

Answer 21

3x1 g/day

Question 22

HMB has been shown to work best in which group of athletes?

Answer 22

Untrained

Question 23

Beta-alanine is: an amino acid, a carbohydrate, a lipid, a hormone

Answer 23

an amino acid

Question 24

The effects of beetroot juice are MORE significant in trained athletes: T or F

Answer 24

False

Question 25

Many studies have shown that acute or chronic beet root consumption leads to modest improvements in aerobic performance: T or F

Answer 25

True

Question 26

Athletes typically eat enough essential fatty acids: T or F

Answer 26

False

Question 27

Basic strength training is: primarily the capacity to move a load, primarily for muscle size gains, tailored to the athlete's sports movement patterns, primarily about VO2 max improvement

Answer 27

primarily the capacity to move a load

Question 28

Hypertrophy is:

Answer 28

primarily for muscle size gains

Question 29

In hypertrophy training the focus is on:

Answer 29

volume

Question 30

Sport-specific strength training is:

Answer 30

tailored to the athletes sport movement patterns

Question 31

A professional baseball player would likely only engage in sport-specific strength training: T or F

Answer 31

False

Question 32

Muscle fiber type plays a role in why shorter distance runners use more carbohydrates than longer-distance runners: T or F

Answer 32

True

Question 33

Hybrid athletes engage in multiple modalities within the same training cycle: T or F

Answer 33

True

Question 34

Taking a deload week should always mean reducing calorie and carbohydrate intake: T or F

Answer 34

False

Question 35

Nutrition foe strength athletes differs from nutrition for endurance athletes in what ways?

Answer 35

For strength athletes, macro TIMING is more important than meeting DAILY macro goals.

Question 36

Body composition changes only occur in a calorie deficit: T or F

Answer 36

False

Question 37

Strength gains can only be made in a calorie surplus: T or F

Answer 37

False

Question 38

What does nutrition do in the energy phase?

Answer 38

provides energy for intensity within the workout

Question 39

What does nutrition do in the growth phase

Answer 39

Extends the anabolic phase as far into the future as possible

Question 40

what does nutrition do in the anabolic phase?

Answer 40

supports the hormonal shift from a catabolic to an anabolic state

Question 41

strength athletes experience gastric distress as often as endurance athletes: T or F

Answer 41

False

Question 42

If protein is consumed immediately prior to resistance training the next scheduled protein-rich meal is likely sufficient for maximizing recovery and anabolism: T or F

Answer 42

True

Question 43

Carbohydrates as a part of anabolic phase nutrition are meant to stimulate:

Answer 43

Insulin

Question 44

Low dietary lipid intake can reduce testosterone levels in male and female athletes: T or F

Answer 44

True

Question 45

Hybrid athletes engage in multiple modalities whithin the same training cycle: T or F

Answer 45

True

Question 46

Carbohydrate re-feed days are evidence-based practice for strength athletes: T or F

Answer 46

False

Question 47

Females performing rigorous training 5 days per week require approximately how many kcal/kg/day?

Answer 47

38-40

Question 48

Males performing moderate intensity exercise 3-5 days per week require approximately how many kcal/kg/day?

Answer 48

38

Question 49

what is the number one goal for endurance athletes in all training seasons?

Answer 49

Meet daily energy goals (calories)

Question 50

What are the two main factors when estimating a female athlete's carbohydrate needs?

Answer 50

Duration of exercise, and intensity of exercise

Question 51

Endurance athletes who work out early in the morning should consider what?

Answer 51

a bedtime snack with carbohydrates

Question 52

What is an inappropriate choice for an athlete pre-workout

Answer 52

Low calorie sports drink

Question 53

For endurance exercise lasting over 2 hours, you should recommend ______g of CHO every_______minutes.

Answer 53

30-60,30-60

Question 54

What is the primary goal(s) of a post-workout nutrition:

Answer 54

Refuel, repair, re-hydrate

Question 55

Good, immediate post workout nutrition comprises of:

Answer 55

carbs, protein, fluids

Question 56

Post-workout nutrition should aims for:

Answer 56

BW/2 in CHO + 30g protein

Question 57

Optimal glycogen replenishment takes:

Answer 57

20 hours

Question 58

If you have a low appetite after exercising try:

Answer 58

a liquid option with CHO + protein

Question 59

The goal of off-season nutrition is:

Answer 59

meet calorie needs, aid in recovery, archive body composition changes

Question 60

Females performing RIGOROUS training 5 days per week require approximately how many kcal/kg/day?

Answer 60

38-40

Question 61

For endurance athletes what is the goal(S) of intra-workout nutrition?

Answer 61

replenish what was lost, extend time to exhaustion, train the gut for competition

Question 62

The preferred competition day per-workout contains what:

Answer 62

150-300g CHO, 3-5g CHO/kg BW

Question 63

what are the goals of pre-workout nutrition in the training season:

Answer 63

adequate fuel, adequate hydration

Question 64

protein should always be included in pre-workout nutrition: T or F

Answer 64

False

Question 65

Pre-workout nutrition should be _____ in fiber and ____ in fat.

Answer 65

Low, Low

Question 66

Hormones play a role in post-exercise recovery: T or F

Answer 66

true