Sports Nutrition Final Flashcards
The greater the exercise intensity, the greater the reliance on ____ as fuel.
carbohydrates
Which of the following substrates provides the majority of the cellular fuel for low-intensity, primarily aerobic activities?
fat
Energy can neither be created nor destroyed is the:
First Law of Thermodynamics
In a sedentary individual, the largest influence on “energy out” is:
resting metabolism
One MET is equal to
3.5 mL of O2 per kg of body weight
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?
oxidative phosphorylation
Which of the following sports is most reliant on the phosphocreatine energy metabolic system to derive lactic acid is:
repeated sprints, middle distance runners (400 m)
The amino acid tryptophan is involved in the production of:
serotonin
The recommended protein intake for adult athletes is approximately
1.5 g
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
vitamin B-2 (riboflavin)
Which of the following creates a coenzyme that is involved in deamination and transamination reactions?
vitamin B-6
The recommended intake of sodium for athletes is
200 g/day for non-athletes
Consumption of non-steroidal anti-inflammatory drugs (aspirin, ibuprofen, etc) before or during an endurance event may
prevent the body from manufacturing prostaglandins
Dilutional pseudoanemia (sports anemia) occurs when:
blood volume increases and blood contents are diluted
Which of the following is a copper-containing iron-transport protein?
transferrin
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.
aldosterone
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.
1.5-2 liters
The effect of ‘aldosterone’ is to
retain sodium, decrease osmolarity, increase blood volume
Well-trained athletes who exercise in a hot and humid environment may lose
sodium/salt
The ‘Heat Index’ provides a guideline for the likelihood of heat stress by simultaneously examining environmental
ambient air temp, humidity
During continuous exercise, fluid consumption is rarely greater than ___ L per hour.
1-2 L
The ideal carbohyrdate concentration for a sports beverage appears to be about ___%
6
Based on dietary intake only, whom would you expect to have the lowest amount of muscle creatine?
vegetarians/vegans
The preferred energy source by exercising muscle for the process of anaerobic glycolysis is
glycogen
Of the following, which would encourage the fastest gastric emptying rate?
free glucose
Athletes with a higher risk of cramps are likely to be in need of more
sodium
Signs and symptoms of hyponatremia include
confusion, nausea, headache, unconsciousness
The purpose of beta oxidation is
to remove 2 carbon segments from fatty acids & convert to Acetyl CoA
‘Endurance’ sports beverages often have sodium concentrations that are typically
200-450 mg
Marathon runners should consume fluids
that are high in sodium
The ideal sports beverage should contain
carbs and sodium
The immediate post-exercise strategy should involve
replacement of carbs, glutamine, and arginine
Of the following, which is the best source of creatine?
Raw meat (steak)
Creatine monohydrate supplementation has been found to
not be the best source of creatine
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?
gatorade - sodium containing sports drink
The theory behind taking bicarbonate (sodium bicarbonate) is that it
prevents the lowering of pH and increases blood volume
Studies generally agree that maximal anabolic use of protein by humans is about
0.8 g/kg body weight
An ergogenic effect of caffeine is to
stimulate CNS: improve endurance and high intensity activities up to 20 mins
The breakdown product of maltose is
2 glucose
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
hypoinsulinemic, high body fat percentage
Individuals dying from ‘anorexia nervosa’ are likely to have
high body fat percentage and low organ mass
The body’s reaction to an inadequate caloric intake, even if the caloric deficit is temporary and relatively brief, is to
lose lean mass, use protein/muscle glycogen as fuel, increase insulin production for next meal
Of the following methods for estimating body composition, which method is now considered to be the most accurate?
DEXA
The average energy stores of muscle glycogen could theoretically fuel exercise for
1-2 minutes
Nonessential nutrients may be synthesized in the body.
true
The RDA for nutrients is 2 SD above the average requirement, while the RDA for energy the mean of the average requirement.
true
If not exposed to sunlight, pure vegans will need dietary supplements of vitamin D.
true
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.
true
The 3 key words to a healthful diet are balance, moderation, and
variety
Nutrients that the body needs, but cannot produce in adequate quantities are called
essential
Iron is an example of a
mineral
The following are essential nutrients
carbohydrates, fats, proteins, vitamins, minerals, and water
Nutrient density refers to the foods nutrient concentration relative to its caloric load.
true
What kind of deficiency are strict vegetarians at higher risk?
vitamin B-12 deficiency
Combining rice with ___ brings together foods with complementary proteins.
beans
Hyponatremia may occur with long duration exercise in hot and humid environments in people consuming ___ during the activity.
water
What slows gastric emptying?
fat
When an individual is in a fed state (the time when nutrients are being absorbed), which hormone exerts the most influence?
insulin
A person with aldosteronism is likely to have
hypertension
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?
7.2 lbs
The essential fatty acid is
linoleic acid and alpha-linolenic acid (omega-3 and omega-6)
The difference between polyunsaturated fatty acids and monounsaturated fatty acids, is that monounsaturated fatty acids
have one double bond in carbon chain OR tend to maintain HDL cholesterol
The following are simple lipids
fatty acids, glycerol, triglycerides, diglycerides, monoglycerides, sterols, and waxes
What is the most prevalent fatty acid?
Oleic acid
The lease dense carrier of cholesterol and other lipids in the blood is
LDL
The following are functions of proteins:
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
The recommended intake of protein for healthy adults is
0.8 g/kg of body weight
The recommended intake of protein for physically active healthy adults is
1.5-1.7 g/kg
The vitamin needed for transamination and deamination reactions is
vitamin B-6
The following are hormones that build protein (anabolic hormones):
growth hormone
insulin
androgen
estradiol
The following hormones break down proteins:
cortisone
hydrocortisone
thyroxin
How many calories should a 100kg power athlete consume from protein?
150-200 g/day
A growing child can use ____ protein anabolically per day.
1-1.6 g/kg
The deficiency disorder for niacin is called
pellagra
The deficiency disorder for vitamin C is called
scurvey, purpura
The deficiency disorder for vitamin B-12 is called
pernicious anemia
The deficiency disorder for vitamin B-1 is called
beriberi
The BMI of a 5’11”, 180 lb person is
25.1
The height in cm of a 1.78 m tall person is
178 cm
The weight in pounds of a 73 kg person is
160.61 lbs
About how much FFM (in lb) does a person have who weighs 75 kg and has a body percentage of 15%?
140 lbs
A ferritin level of above 20 mcg/dL would encourage you to
intake more iron (anemia)
A reasonable weight increase is approximately ____ per week.
0.5-1 lb
Air resistance accounts for about ___ of the total energy expended to run 100 m in 10 seconds.
16%
Competitive male distance runners are more likely to run out _______ by the end of a distance race.
carbs, sodium, ATP, etc
