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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
Q

Which of the following carbohydrate intakes is optimal during prolonged endurance exercise?

A

50g glucose-fructose mixture per hour

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26
Q

Which of the following macronutrient profiles would be best for an 80kg athlete 2 hours before a marathon?

A

80g carbohydrate, no protein

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27
Q

Which of the following substances enhances performance during high-intensity exercise lasting longer than 60 seconds and shorter than 6 minutes?

A

Sodium bicarbonate

28
Q

Which of the following eating disorders is characterized by repeated episodes of binge-eating following by purging?

A

Bulimia nervosa

29
Q

Which of the following is not considered an anabolic steroid?

A

Erythropoietin

30
Q

Which sport would likely benefit from the use of beta-blockers?

A

Biathlon

31
Q

Which of the following substances does not appear on random drug tests?

A

HGH

32
Q

Which of the following substances is used to increase red blood cell count?

A

EPO

33
Q

Which of the following is not considered a dietary supplement?

A

Winstrol

34
Q

Which of the following amino acids is most likely to increase muscle protein synthesis?

A

Leuicine

35
Q

Which of the following supplements has been shown to improve performance in both long-duration and short-duration athletic activities?

A

Caffeine

36
Q

Which of the following statements is false?

A

Dietary supplements must meet FDA standards for safety and effectiveness

37
Q

Which of the following substances may only enhance recovery in previously untrained athletes or experienced athletes on a novel training program?

A

HMB

38
Q

How does a low carbohydrate diet affect a female athlete with an adequate caloric intake?

A

Begins to enter ketosis

39
Q

How does lowered protein intake affect calcium absorption?

A

Absorption is decreased

40
Q

What is the first order of conduct for a nutrition specialist providing consultation?

A

Assessment of athletes objectives

41
Q

During a power skip, what type of arm movement takes place?

A

Double arm movement

42
Q

What is the preferred hand placement for a spotter during a flat dumbbell fly?

A

Adjacent to the forearms of the lifter

43
Q

Iron deficiency is common in which group

A

Female aerobic endurance athletes

44
Q

How do you classify an athlete with LDL cholesterol level of 135?

A

Marginally high

45
Q

What substance in blood is not associated with increased heart disease risk?

A

High HDL

46
Q

How many calories should a 5’9 tall, 140 pound female college basketball player consume per day?

A

2800 kcal

47
Q

Amino acid sensitivity of the muscles increases after training. How long does this last?

A

48 hours

48
Q

What is the recommended daily protein intake for Gary, a 321 pound football linebacker?

A

105-210 grams p214

49
Q

How does a high GI meal affect a female athlete?

A

Results in a sharp rise in insulin and blood glucose

50
Q

For a 145 pound endurance athlete, what is the suggested daily protein intake?

A

65-105 grams

51
Q

Which of the following water-soluble vitamins can be stored in the liver?

A

Vitamin B12 p190

52
Q

Which of these leads to the most dominant thermic effect of food intake?

A

Protein

53
Q

Which of the following vitamins is associated with liver damage when taken in excess amounts?

A

Vitamin A

54
Q

Which of these substances must be detected via blood testing?

A

HGH

55
Q

What physical variables are not accounted for by body mass index in athletes?

A

Distribution of fat and fat free body composition

56
Q

Compared to glycemic index, the glycemic load accounts for what?

A

Portion quantity

57
Q

The Dietary Guidelines Advisory Committee’s macronutrient guidelines, recommend saturated fat intake at what percentage of total calories??

A

10%

58
Q

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

A

Dextrose

59
Q

What is the recommended per-hour carb intake during competition for marathon runners?

A

30-90g multi source

60
Q

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?

A

10%

61
Q

Which of these performance-enhancing substances can be used with no legal or ethical contraventions?

A

Creatine

62
Q

Which of these is the best guideline for the post consumption effect of a meal on elevation of serum glucose ?

A

Glycemic load

63
Q

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?

A

1.75 L

64
Q

The following is the most likely contributor to fatigue and poor performance:

A

Iron deficiency

65
Q

Which of the following is characteristic of anorexia nervosa?

A

preoccupation with food

66
Q

following is part of caffeine’s role in improving athletic performance?

A

decreased glycogen depletion
increased fat oxidation
decreased urine production

67
Q

Which of the following is the BEST reason for aerobic endurance athletes to avoid erythropoietin use?

A

Resistance to infectious disease may be impaired.

CSCS PRACTICE ?'s (7 decks)

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