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Intro to Sports Nutrition > Exam 4 Final > Flashcards

Exam 4 Final Flashcards

1
Q

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

A

False

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2
Q

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

A

increased muscle hyperplasia

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3
Q

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

A

2 months

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4
Q

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

A

caffeine and beta-alanine

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5
Q

HMB appears to be most useful when an athlete is

A

Not eating adequate protein

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6
Q

Caffeine works best in those who are:

A

mentally fatigued

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7
Q

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

A

Arginine is recycled into L-citrulline and Nitric Oxide

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8
Q

Caffeine only benefits endurance athletes: T or F

A

False

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9
Q

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

A

All of the above

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10
Q

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

A

Pescatarians

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11
Q

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

A

creatine

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12
Q

Fish oils are what type of lipid?

A

Omega 3 fatty acid

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13
Q

The recommended does of beta-alanine is:

A

3-6g/day

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14
Q

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

A

9 mg/kg

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15
Q

Beta-alanine is found in what foods?

A

animal products

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16
Q

The recommended does of caffeine is?

A

3-6 mg/kg body mass

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17
Q

HMB is a metabolite of which amino acid?

A

Leucine

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18
Q

In the brain, caffeine blocks ______ receptors.

A

Adenosine

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19
Q

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

A

Endurance, under 10min

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20
Q

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

A

L-Citrulline is an essential amino acid

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21
Q

The recommended does of HMB is?

A

3x1 g/day

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22
Q

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

A

Untrained

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23
Q

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

A

an amino acid

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24
Q

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

A

False

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25
Q

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

A

True

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26
Q

Athletes typically eat enough essential fatty acids: T or F

A

False

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27
Q

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

A

primarily the capacity to move a load

28
Q

Hypertrophy is:

A

primarily for muscle size gains

29
Q

In hypertrophy training the focus is on:

A

volume

30
Q

Sport-specific strength training is:

A

tailored to the athletes sport movement patterns

31
Q

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

A

False

32
Q

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

A

True

33
Q

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

A

True

34
Q

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

A

False

35
Q

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

A

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

36
Q

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

A

False

37
Q

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

A

False

38
Q

What does nutrition do in the energy phase?

A

provides energy for intensity within the workout

39
Q

What does nutrition do in the growth phase

A

Extends the anabolic phase as far into the future as possible

40
Q

what does nutrition do in the anabolic phase?

A

supports the hormonal shift from a catabolic to an anabolic state

41
Q

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

A

False

42
Q

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

A

True

43
Q

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

A

Insulin

44
Q

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

A

True

45
Q

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

A

True

46
Q

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

A

False

47
Q

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

A

38-40

48
Q

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

A

38

49
Q

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

A

Meet daily energy goals (calories)

50
Q

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

A

Duration of exercise, and intensity of exercise

51
Q

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

A

a bedtime snack with carbohydrates

52
Q

What is an inappropriate choice for an athlete pre-workout

A

Low calorie sports drink

53
Q

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

A

30-60,30-60

54
Q

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

A

Refuel, repair, re-hydrate

55
Q

Good, immediate post workout nutrition comprises of:

A

carbs, protein, fluids

56
Q

Post-workout nutrition should aims for:

A

BW/2 in CHO + 30g protein

57
Q

Optimal glycogen replenishment takes:

A

20 hours

58
Q

If you have a low appetite after exercising try:

A

a liquid option with CHO + protein

59
Q

The goal of off-season nutrition is:

A

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

60
Q

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

A

38-40

61
Q

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

A

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

62
Q

The preferred competition day per-workout contains what:

A

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

63
Q

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

A

adequate fuel, adequate hydration

64
Q

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

A

False

65
Q

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

A

Low, Low

66
Q

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

A

true

67
Q
A

Intro to Sports Nutrition (3 decks)

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