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ACSM Study Materials > Sports Nutrition Final > Flashcards

Sports Nutrition Final Flashcards

1
Q

The greater the exercise intensity, the greater the reliance on ____ as fuel.

A

carbohydrates

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2
Q

Which of the following substrates provides the majority of the cellular fuel for low-intensity, primarily aerobic activities?

A

fat

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3
Q

Energy can neither be created nor destroyed is the:

A

First Law of Thermodynamics

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4
Q

In a sedentary individual, the largest influence on “energy out” is:

A

resting metabolism

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5
Q

One MET is equal to

A

3.5 mL of O2 per kg of body weight

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6
Q

Which energy metabolic system provides a large volume of ATP for high-intensity activity but remains within the athlete’s capacity to bring sufficient oxygen into the system?

A

oxidative phosphorylation

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7
Q

Which of the following sports is most reliant on the phosphocreatine energy metabolic system to derive lactic acid is:

A

repeated sprints, middle distance runners (400 m)

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8
Q

The amino acid tryptophan is involved in the production of:

A

serotonin

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9
Q

The recommended protein intake for adult athletes is approximately

A

1.5 g

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10
Q

An athlete with an inflamed tongue, cracked dry skin at the corners of the mouth, and bright light sensitivity is likely suffering from a deficiency of

A

vitamin B-2 (riboflavin)

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11
Q

Which of the following creates a coenzyme that is involved in deamination and transamination reactions?

A

vitamin B-6

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12
Q

The recommended intake of sodium for athletes is

A

200 g/day for non-athletes

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13
Q

Consumption of non-steroidal anti-inflammatory drugs (aspirin, ibuprofen, etc) before or during an endurance event may

A

prevent the body from manufacturing prostaglandins

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14
Q

Dilutional pseudoanemia (sports anemia) occurs when:

A

blood volume increases and blood contents are diluted

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15
Q

Which of the following is a copper-containing iron-transport protein?

A

transferrin

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16
Q

In a state of hyper-hydration, the concentrations of electrolytes, protein, and glucose are lower than normal in the blood. This condition shuts down the production of ____ so that diluted urine is produced.

A

aldosterone

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17
Q

The osmoreceptors of the hypothalamus can induce the sensation of ‘thirst,’ but this rarely occurs unless the athlete has already lost approximately ____ liters of body water.

A

1.5-2 liters

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18
Q

The effect of ‘aldosterone’ is to

A

retain sodium, decrease osmolarity, increase blood volume

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19
Q

Well-trained athletes who exercise in a hot and humid environment may lose

A

sodium/salt

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20
Q

The ‘Heat Index’ provides a guideline for the likelihood of heat stress by simultaneously examining environmental

A

ambient air temp, humidity

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21
Q

During continuous exercise, fluid consumption is rarely greater than ___ L per hour.

A

1-2 L

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22
Q

The ideal carbohyrdate concentration for a sports beverage appears to be about ___%

A

6

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23
Q

Based on dietary intake only, whom would you expect to have the lowest amount of muscle creatine?

A

vegetarians/vegans

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24
Q

The preferred energy source by exercising muscle for the process of anaerobic glycolysis is

A

glycogen

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25
Q

Of the following, which would encourage the fastest gastric emptying rate?

A

free glucose

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26
Q

Athletes with a higher risk of cramps are likely to be in need of more

A

sodium

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27
Q

Signs and symptoms of hyponatremia include

A

confusion, nausea, headache, unconsciousness

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28
Q

The purpose of beta oxidation is

A

to remove 2 carbon segments from fatty acids & convert to Acetyl CoA

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29
Q

‘Endurance’ sports beverages often have sodium concentrations that are typically

A

200-450 mg

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30
Q

Marathon runners should consume fluids

A

that are high in sodium

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31
Q

The ideal sports beverage should contain

A

carbs and sodium

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32
Q

The immediate post-exercise strategy should involve

A

replacement of carbs, glutamine, and arginine

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33
Q

Of the following, which is the best source of creatine?

A

Raw meat (steak)

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34
Q

Creatine monohydrate supplementation has been found to

A

not be the best source of creatine

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35
Q

Which of the following substances is used by some endurance athletes to improve hydration state prior to a long race in a hot and humid environment?

A

gatorade - sodium containing sports drink

36
Q

The theory behind taking bicarbonate (sodium bicarbonate) is that it

A

prevents the lowering of pH and increases blood volume

37
Q

Studies generally agree that maximal anabolic use of protein by humans is about

A

0.8 g/kg body weight

38
Q

An ergogenic effect of caffeine is to

A

stimulate CNS: improve endurance and high intensity activities up to 20 mins

39
Q

The breakdown product of maltose is

A

2 glucose

40
Q

The more severe the energy deficit achieved during the day, even if energy balance is achieved at the end of the day, is associated with

A

hypoinsulinemic, high body fat percentage

41
Q

Individuals dying from ‘anorexia nervosa’ are likely to have

A

high body fat percentage and low organ mass

42
Q

The body’s reaction to an inadequate caloric intake, even if the caloric deficit is temporary and relatively brief, is to

A

lose lean mass, use protein/muscle glycogen as fuel, increase insulin production for next meal

43
Q

Of the following methods for estimating body composition, which method is now considered to be the most accurate?

A

DEXA

44
Q

The average energy stores of muscle glycogen could theoretically fuel exercise for

A

1-2 minutes

45
Q

Nonessential nutrients may be synthesized in the body.

A

true

46
Q

The RDA for nutrients is 2 SD above the average requirement, while the RDA for energy the mean of the average requirement.

A

true

47
Q

If not exposed to sunlight, pure vegans will need dietary supplements of vitamin D.

A

true

48
Q

Plant food possess a high content of fiber and other nutrients that have been associated with reduced levels of serum cholesterol and the prevention of coronary heart disease, because this fiber has the capability of sequestering dietary fats.

A

true

49
Q

The 3 key words to a healthful diet are balance, moderation, and

A

variety

50
Q

Nutrients that the body needs, but cannot produce in adequate quantities are called

A

essential

51
Q

Iron is an example of a

A

mineral

52
Q

The following are essential nutrients

A

carbohydrates, fats, proteins, vitamins, minerals, and water

53
Q

Nutrient density refers to the foods nutrient concentration relative to its caloric load.

A

true

54
Q

What kind of deficiency are strict vegetarians at higher risk?

A

vitamin B-12 deficiency

55
Q

Combining rice with ___ brings together foods with complementary proteins.

A

beans

56
Q

Hyponatremia may occur with long duration exercise in hot and humid environments in people consuming ___ during the activity.

A

water

57
Q

What slows gastric emptying?

A

fat

58
Q

When an individual is in a fed state (the time when nutrients are being absorbed), which hormone exerts the most influence?

A

insulin

59
Q

A person with aldosteronism is likely to have

A

hypertension

60
Q

If someone had a daily energy deficit of 150 calories each day for 6 months, approximately how much mass could you predict they would lose during that period of time?

A

7.2 lbs

61
Q

The essential fatty acid is

A

linoleic acid and alpha-linolenic acid (omega-3 and omega-6)

62
Q

The difference between polyunsaturated fatty acids and monounsaturated fatty acids, is that monounsaturated fatty acids

A

have one double bond in carbon chain OR tend to maintain HDL cholesterol

63
Q

The following are simple lipids

A

fatty acids, glycerol, triglycerides, diglycerides, monoglycerides, sterols, and waxes

64
Q

What is the most prevalent fatty acid?

A

Oleic acid

65
Q

The lease dense carrier of cholesterol and other lipids in the blood is

A

LDL

66
Q

The following are functions of proteins:

A 
Enzyme and protein synthesis
Nutrient transportation
Energy metabolism
Hormone production
Fluid balance
Acid-base balance
Growth and tissue maintenance
Synthesis of other small nitrogen-containing compounds
Forms antibodies
67
Q

The recommended intake of protein for healthy adults is

A

0.8 g/kg of body weight

68
Q

The recommended intake of protein for physically active healthy adults is

A

1.5-1.7 g/kg

69
Q

The vitamin needed for transamination and deamination reactions is

A

vitamin B-6

70
Q

The following are hormones that build protein (anabolic hormones):

A

growth hormone
insulin
androgen
estradiol

71
Q

The following hormones break down proteins:

A

cortisone
hydrocortisone
thyroxin

72
Q

How many calories should a 100kg power athlete consume from protein?

A

150-200 g/day

73
Q

A growing child can use ____ protein anabolically per day.

A

1-1.6 g/kg

74
Q

The deficiency disorder for niacin is called

A

pellagra

75
Q

The deficiency disorder for vitamin C is called

A

scurvey, purpura

76
Q

The deficiency disorder for vitamin B-12 is called

A

pernicious anemia

77
Q

The deficiency disorder for vitamin B-1 is called

A

beriberi

78
Q

The BMI of a 5’11”, 180 lb person is

A

25.1

79
Q

The height in cm of a 1.78 m tall person is

A

178 cm

80
Q

The weight in pounds of a 73 kg person is

A

160.61 lbs

81
Q

About how much FFM (in lb) does a person have who weighs 75 kg and has a body percentage of 15%?

A

140 lbs

82
Q

A ferritin level of above 20 mcg/dL would encourage you to

A

intake more iron (anemia)

83
Q

A reasonable weight increase is approximately ____ per week.

A

0.5-1 lb

84
Q

Air resistance accounts for about ___ of the total energy expended to run 100 m in 10 seconds.

A

16%

85
Q

Competitive male distance runners are more likely to run out _______ by the end of a distance race.

A

carbs, sodium, ATP, etc

ACSM Study Materials (6 decks)

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