Module 14 - Performance Nutrition

Question 1

A combination of strategies to enhance physical and athletic performance through specific foods and nutrient choices, timing, and quantities.

Answer 1

Performance nutrition

Question 2

A metabolic pathway that results in the generation of glucose from non-carbohydrate carbon substrates such as pyruvate, lactate, glycerol, and glucogenic amino acids.

Answer 2

Gluconeogenesis

Question 3

The collection of globular proteins that can be isolated from a by-product of cheese manufactured from cow’s milk.

Answer 3

Whey proteins

Question 4

True or False: Whey has the highest biological value (BV) of any known protein.

Answer 4

True

Question 5

The predominant phosphoprotein that accounts for nearly 80% of proteins in milk and cheese.

Answer 5

Casein

Question 6

Known as a fast protein

Answer 6

Whey

Question 7

Known as a slow protein

Answer 7

Casein

Question 8

The amino acids that must come from food since the body cannot synthesize them from other amino acids.

Answer 8

Essential amino acids

Question 9

What is the essential amino acid that signals the body to activate muscle protein synthesis (MPS) and to lower muscle protein breakdown (MPB)?

Answer 9

Leucine

Question 10

Signaling molecules made by oxygenation of 20-carbon essential fatty acids (EFAs). They exert complex control over many bodily systems, mainly in inflammation or immunity, and as messengers in the central nervous system

Answer 10

Eicosanoid

Question 11

The Accepted Macronutrient Distribution Range (AMDR) for total fat for adults is?

Answer 11

20-35% of daily energy intake.

Question 12

DRI stands for:

Answer 12

Dietary Reference Intakes

Question 13

RDA stands for:

Answer 13

Recommended Daily Allowance

Question 14

AI stands for:

Answer 14

Adequate Intake (used when an RDA cannot be determined)

Question 15

EAR stands for:

Answer 15

Estimated Average Requirement (estimated to meet half of a healthy persons requirement)

Question 16

TUL stands for:

Answer 16

Tolerable Upper Level

Question 17

Carbohydrates that break down rapidly during digestion, releasing glucose rapidly into the bloodstream.

Answer 17

High-glycemic-index carbohydrates

Question 18

Fluid replacement guidelines before exercise:

Answer 18

14-22 oz fluid 2 hours before exercise

Question 19

Fluid replacement guidelines during exercise:

Answer 19

6-12 oz water or sports drink every 15-20 minutes of exercise

Question 20

Fluid replacement guidelines after exercise:

Answer 20

16-24 oz water or sports drink for every pound of body mass lost during exercise

Question 21

Abnormally low levels of blood sodium

Answer 21

Hyponatremia

Question 22

Endurance and power are affected by:

Answer 22

Muscle mass

Question 23

Strength, agility, and appearance are affected by:

Answer 23

Body composition

Question 24

Recommended water intake:

Answer 24

Men - 130 oz/day

Women - 95 oz/day

Question 25

Dehydration warning signs:

Answer 25

Thirst, Discomfort, Complaints Flushed skin, muscle cramps, apathy Dizziness, headaches, vomiting, nausea, chills, shortness of breath

Question 26

An athlete is complaining of muscle cramps and some dizziness; what's the best approach to help the athlete recover quickly?

Answer 26

Provide about 1.5 liters of fluid for every kg of body mass lost.

Question 27

Which of the following is appropriate for sports performance professionals to discuss with athletes?

Answer 27

USDA MyPlate

Question 28

What is the term used when calories expended exceed calories ingested?

Answer 28

Negative energy balance

Question 29

To reduce post-exercise soreness, it is best to consume which nutrient?

Answer 29

Branch chain amino acids (BCCAs)

Question 30

Which time frame requires refueling to prevent liver glycogen depletion?

Answer 30

15 hours

Question 31

To maximize recovery, athletes should consume which ratio of carbohydrates to protein 30-45 minutes after exercise?

Answer 31

4:1

Question 32

How many grams of carbohydrates should athletes consume for optimal performance?

Answer 32

6-10g/kg/day

Question 33

Which of the following is defined as a fatty acid that has one double bond?

Answer 33

Monounsaturated

Question 34

At what point of dehydration will aerobic exercise performance decrease?

Answer 34

2%

Question 35

Greater disturbance in which of the following functions can result when an athlete competes in a carbohydrate depleted state?

Answer 35

Immune function

Question 36

The ability to calculate, counsel, or prescribe an individualized nutrition or weight management plan is best referred to which professional?

Answer 36

Registered dietitian

Question 37

For supercompensation to happen, athletes should progress to a higher carbohydrate diet for how many days before competition?

Answer 37

3 days

Question 38

The production of hormones and absorption of many vitamins are two important roles for which nutrient?

Answer 38

Fat

Question 39

During which time frame of endurance exercise does fat oxidation become stimulated?

Answer 39

After 15-20 minutes

Question 40

Consuming which antioxidant nutrient may help reduce muscle soreness and damage caused by exercise-associated oxidative stress?

Answer 40

Vitamin C

Question 41

For which time frame might athletes require a higher protein intake due to accelerated hypertrophy rates?

Answer 41

The first 3-6 months of training