Exam 4 Final Flashcards
Energy drinks and energy shots are recommended for athletes: T or F
False
Which is NOT a purported function of HMB: Increased muscle hyperplasia, increased muscle synthesis, decreased muscle protein breakdown, increased muscle hypertrophy
increased muscle hyperplasia
Fish oil appears to improve recovery in athletes in: 2 days, 2 weeks, 2 months, 2 years
2 months
Research shows that there are responders and non-responders for which supplements
caffeine and beta-alanine
HMB appears to be most useful when an athlete is
Not eating adequate protein
Caffeine works best in those who are:
mentally fatigued
Which of the following is NOT a major pathway for nitric oxide synthesis?
Arginine is recycled into L-citrulline and Nitric Oxide
Caffeine only benefits endurance athletes: T or F
False
Which of the following bodily systems can experience the side effects of caffeine? Central Nervous System, Skeletal Muscle System, Gastrointestinal System
All of the above
Who is at lowest risk of not meeting Omega-3 needs?
Pescatarians
The effects of beta-alanine are more similar to which other supplement?
creatine
Fish oils are what type of lipid?
Omega 3 fatty acid
The recommended does of beta-alanine is:
3-6g/day
Caffeine dose above what amount have high incidence of side effects?
9 mg/kg
Beta-alanine is found in what foods?
animal products
The recommended does of caffeine is?
3-6 mg/kg body mass
HMB is a metabolite of which amino acid?
Leucine
In the brain, caffeine blocks ______ receptors.
Adenosine
Beta-alanine is purportedly effective in what type of exercise?
Endurance, under 10min
Which of the following is a FALSE statement about L-Citrulline?
L-Citrulline is an essential amino acid
The recommended does of HMB is?
3x1 g/day
HMB has been shown to work best in which group of athletes?
Untrained
Beta-alanine is: an amino acid, a carbohydrate, a lipid, a hormone
an amino acid
The effects of beetroot juice are MORE significant in trained athletes: T or F
False
Many studies have shown that acute or chronic beet root consumption leads to modest improvements in aerobic performance: T or F
True
Athletes typically eat enough essential fatty acids: T or F
False
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
primarily the capacity to move a load
Hypertrophy is:
primarily for muscle size gains
In hypertrophy training the focus is on:
volume
Sport-specific strength training is:
tailored to the athletes sport movement patterns
A professional baseball player would likely only engage in sport-specific strength training: T or F
False
Muscle fiber type plays a role in why shorter distance runners use more carbohydrates than longer-distance runners: T or F
True
Hybrid athletes engage in multiple modalities within the same training cycle: T or F
True
Taking a deload week should always mean reducing calorie and carbohydrate intake: T or F
False
Nutrition foe strength athletes differs from nutrition for endurance athletes in what ways?
For strength athletes, macro TIMING is more important than meeting DAILY macro goals.
Body composition changes only occur in a calorie deficit: T or F
False
Strength gains can only be made in a calorie surplus: T or F
False
What does nutrition do in the energy phase?
provides energy for intensity within the workout
What does nutrition do in the growth phase
Extends the anabolic phase as far into the future as possible
what does nutrition do in the anabolic phase?
supports the hormonal shift from a catabolic to an anabolic state
strength athletes experience gastric distress as often as endurance athletes: T or F
False
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
True
Carbohydrates as a part of anabolic phase nutrition are meant to stimulate:
Insulin
Low dietary lipid intake can reduce testosterone levels in male and female athletes: T or F
True
Hybrid athletes engage in multiple modalities whithin the same training cycle: T or F
True
Carbohydrate re-feed days are evidence-based practice for strength athletes: T or F
False
Females performing rigorous training 5 days per week require approximately how many kcal/kg/day?
38-40
Males performing moderate intensity exercise 3-5 days per week require approximately how many kcal/kg/day?
38
what is the number one goal for endurance athletes in all training seasons?
Meet daily energy goals (calories)
What are the two main factors when estimating a female athlete’s carbohydrate needs?
Duration of exercise, and intensity of exercise
Endurance athletes who work out early in the morning should consider what?
a bedtime snack with carbohydrates
What is an inappropriate choice for an athlete pre-workout
Low calorie sports drink
For endurance exercise lasting over 2 hours, you should recommend ______g of CHO every_______minutes.
30-60,30-60
What is the primary goal(s) of a post-workout nutrition:
Refuel, repair, re-hydrate
Good, immediate post workout nutrition comprises of:
carbs, protein, fluids
Post-workout nutrition should aims for:
BW/2 in CHO + 30g protein
Optimal glycogen replenishment takes:
20 hours
If you have a low appetite after exercising try:
a liquid option with CHO + protein
The goal of off-season nutrition is:
meet calorie needs, aid in recovery, archive body composition changes
Females performing RIGOROUS training 5 days per week require approximately how many kcal/kg/day?
38-40
For endurance athletes what is the goal(S) of intra-workout nutrition?
replenish what was lost, extend time to exhaustion, train the gut for competition
The preferred competition day per-workout contains what:
150-300g CHO, 3-5g CHO/kg BW
what are the goals of pre-workout nutrition in the training season:
adequate fuel, adequate hydration
protein should always be included in pre-workout nutrition: T or F
False
Pre-workout nutrition should be _____ in fiber and ____ in fat.
Low, Low
Hormones play a role in post-exercise recovery: T or F
true
