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CSCS PRACTICE ?'s > Nutrition > Flashcards

Nutrition Flashcards

1
Q

What is the recommended reduction in caloric intake for someone seeking to lose weight while preserving lean mass (cutting phase)

A

500 kcal

P.218

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2
Q

True false excessively high protein intakes are associated with renal dysfunction?

A

FALSE

p183

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3
Q

What is not an essential nutrient?

A

Glucose

P184

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4
Q

Aerobic endurance athletes follow the suggested carb intake per kilogram of body mass

A

8 to 10g

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5
Q

Which of the following refers to the maximum average daily nutrient levels not associated with adverse health effects?

A

Tolerable upper intake level

P180-181

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6
Q

Which of these refers to the amino acid content in protein bio availability for amino acids required for repair, recovery, and growth?

A

Quality

P182

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7
Q

Which of these macronutrients has the most efficient energy healed?

A

Carbohydrates

P183-184

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8
Q

What is a suggested way of decreasing serum triglyceride?

A

Replace saturated fats to mono and poly unsaturated fats

P188-189

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9
Q

What isomer of glucose is typically found in candy in sports drinks?

A

Dextrose

P186

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10
Q

Which of the following professionals is qualified to do a dietary needs analysis of individual athletes?

A

Sports dietitian

P176

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11
Q

This food is not provide all of the essential amino acids?

A

Black beans

P182-183

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12
Q

MyPlate’d weekly recommendation for dark green vegetable for females is?

A

1.5 cups

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13
Q

What macro nutrient leads to the most dominant thermic effect of food intake?

A

Protein

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14
Q

Bodybuilders commonly contend with reverse anorexia nervosa. What is another name for this condition?

A

Muscle dysmorphia

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15
Q

For general increase in lean body mass, an individual should consume how much protein per day?

A

1.5-2.0g per kg/bw

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16
Q

strength/speed athletes should consume _ to _ g of carbohydrate per kilogram body weight per day.

A

5 to 6 g of carbohydrate

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17
Q

strength/speed athletes should consume __ to __ g of protein per kilogram body weight per day,

A

1.4 to 1.7 g of protein

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18
Q

Athletes who eat at least 4 hours before competition should include approximately 1 to 4 g of carbo- hydrate per kilogram body weight and 0.15 to 0.25 g of protein per kilogram body weight

A

TRUE

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19
Q

Aerobic athletes need to consume how much protein per kg/bw per day

A

1.0 to 1.6 g of protein per kilogram body weight per day,

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20
Q

Which of the following TDEE equations accounts for lean body mass?

A

Cunningham

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21
Q

How much protein should a 100kg aerobic endurance athlete receive per day?

A

100-160g

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22
Q

What is the proper USG to ensure adequate hydration?

A

Less than 1.020 (p197)

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23
Q

How much fluid should a 132-pound adolescent drink during training to ensure adequate hydration status?

A

9oz every 20 minutes

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24
Q

A standard carbohydrate loading protocol calls for which of the following intakes?

A

8-10g carbohydrate per kg/bw

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25
Which of the following carbohydrate intakes is optimal during prolonged endurance exercise?
50g glucose-fructose mixture per hour
26
Which of the following macronutrient profiles would be best for an 80kg athlete 2 hours before a marathon?
80g carbohydrate, no protein
27
Which of the following substances enhances performance during high-intensity exercise lasting longer than 60 seconds and shorter than 6 minutes?
Sodium bicarbonate
28
Which of the following eating disorders is characterized by repeated episodes of binge-eating following by purging?
Bulimia nervosa
29
Which of the following is not considered an anabolic steroid?
Erythropoietin
30
Which sport would likely benefit from the use of beta-blockers?
Biathlon
31
Which of the following substances does not appear on random drug tests?
HGH
32
Which of the following substances is used to increase red blood cell count?
EPO
33
Which of the following is not considered a dietary supplement?
Winstrol
34
Which of the following amino acids is most likely to increase muscle protein synthesis?
Leuicine
35
Which of the following supplements has been shown to improve performance in both long-duration and short-duration athletic activities?
Caffeine
36
Which of the following statements is false?
Dietary supplements must meet FDA standards for safety and effectiveness
37
Which of the following substances may only enhance recovery in previously untrained athletes or experienced athletes on a novel training program?
HMB
38
How does a low carbohydrate diet affect a female athlete with an adequate caloric intake?
Begins to enter ketosis
39
How does lowered protein intake affect calcium absorption?
Absorption is decreased
40
What is the first order of conduct for a nutrition specialist providing consultation?
Assessment of athletes objectives
41
During a power skip, what type of arm movement takes place?
Double arm movement
42
What is the preferred hand placement for a spotter during a flat dumbbell fly?
Adjacent to the forearms of the lifter
43
Iron deficiency is common in which group
Female aerobic endurance athletes
44
How do you classify an athlete with LDL cholesterol level of 135?
Marginally high
45
What substance in blood is not associated with increased heart disease risk?
High HDL
46
How many calories should a 5’9 tall, 140 pound female college basketball player consume per day?
2800 kcal
47
Amino acid sensitivity of the muscles increases after training. How long does this last?
48 hours
48
What is the recommended daily protein intake for Gary, a 321 pound football linebacker?
105-210 grams p214
49
How does a high GI meal affect a female athlete?
Results in a sharp rise in insulin and blood glucose
50
For a 145 pound endurance athlete, what is the suggested daily protein intake?
65-105 grams
51
Which of the following water-soluble vitamins can be stored in the liver?
Vitamin B12 p190
52
Which of these leads to the most dominant thermic effect of food intake?
Protein
53
Which of the following vitamins is associated with liver damage when taken in excess amounts?
Vitamin A
54
Which of these substances must be detected via blood testing?
HGH
55
What physical variables are not accounted for by body mass index in athletes?
Distribution of fat and fat free body composition
56
Compared to glycemic index, the glycemic load accounts for what?
Portion quantity
57
The Dietary Guidelines Advisory Committee's macronutrient guidelines, recommend saturated fat intake at what percentage of total calories??
10%
58
What isomer of glucose is typically found in candy and sports drinks?
Dextrose
59
What is the recommended per-hour carb intake during competition for marathon runners?
30-90g multi source
60
The daily nutrient intake for a 61 kg female athlete has an average intake of 325g carbs, 55g protein and 75g fat. What is the approximate protein intake percentage of daily calories?
10%
61
Which of these performance-enhancing substances can be used with no legal or ethical contraventions?
Creatine
62
Which of these is the best guideline for the post consumption effect of a meal on elevation of serum glucose ?
Glycemic load
63
After losing 2.5 pounds in a lacrosse tournament game, Allan needs to play another game in a few hours. What quantity of water is recommended he consumes in order to adequately hydrate before the next game?
1.75 L
64
The following is the most likely contributor to fatigue and poor performance:
Iron deficiency
65
Which of the following is characteristic of anorexia nervosa?
preoccupation with food
66
following is part of caffeine’s role in improving athletic performance?
decreased glycogen depletion increased fat oxidation decreased urine production
67
Which of the following is the BEST reason for aerobic endurance athletes to avoid erythropoietin use?
Resistance to infectious disease may be impaired.

CSCS PRACTICE ?'s (7 decks)

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