Deck 4: Carbohydrates

Question 1

Lactose is a:

A) monosaccharide.
B) disaccharide.
C) polysaccharide.

Answer 1

B

Question 2

Compare and contrast carbohydrate loading protocols.

Answer 2

not answer

Question 3

Describe the digestion and absorption of carbohydrates.

Answer 3

not answer

Question 4

State carbohydrate recommendations for athletes, including specific guidelines for intake before, during, and after exercise.

Question 5

Complex carbohydrate is a:

A) monosaccharide.
B) disaccharide.
C) polysaccharide.

Question 6

_____ is an example of a sugar alcohol.

A) Cellulose
B) Maltose
C) Guar gum
D) Glycerol

Question 7

Muscle glycogen is a:

A) monosaccharide.
B) disaccharide.
C) polysaccharide.

Question 8

Explain the metabolism of glucose.

Question 9

Fiber is a:

A) monosaccharide.
B) disaccharide.
C) polysaccharide.

Question 10

What is the composition of lactose?

A) Two fructose units
B) One glucose and one fructose unit
C) One glucose and one galactose unit
D) One galactose and one fructose unit

Question 11

Glucose is a:

A) monosaccharide.
B) disaccharide.
C) polysaccharide.

Question 12

Assess an athlete's carbohydrate intake and determine if it meets guidelines for performance and health.

Question 13

Sucrose is a:

A) monosaccharide.
B) disaccharide.
C) polysaccharide.

Question 14

Classify carbohydrates according to their chemical composition.

Question 15

What is the composition of sucrose?

A) Two fructose units
B) One glucose and one fructose unit
C) One glucose and one galactose unit
D) One galactose and one fructose unit

Question 16

Fructose is a:

A) monosaccharide.
B) disaccharide.
C) polysaccharide.

Question 17

Determine the daily carbohydrate needs of an athlete and select carbohydrate-containing foods to meet the recommended intake.

Question 18

Discuss the glycemic response of carbohydrate-containing foods and the use of the glycemic index by athletes.

Question 19

Describe how muscle glycogen and blood glucose are used to fuel exercise.

Question 20

Starch is a:

A) monosaccharide.
B) disaccharide.
C) polysaccharide.

Question 21

Why are many people unable to digest milk sugar?

A) They lack pancreatic amylase
B) They lack the proper intestinal bacteria
C) They were not breast-fed
D) They have a lactase deficiency

Question 22

One gram of carbohydrate yields approximately how many kcal?

A) 4
B) 5
C) 7
D) 9

Question 23

Under normal circumstances, _____ is used to restore fallen blood glucose levels.

A) muscle glycogen
B) liver glycogen
C) glucose provided by the oxidation of fat
D) glucose provided by the oxidation of muscle protein

Question 24

What hormone is responsible for stimulating the breakdown of liver glycogen and its release as glucose?

A) Glucagon
B) Insulin
C) Thyroid-stimulating hormone
D) Pancreatic lipase

Question 25

An example of a food that has a high glycemic index (GI) is:

A) a fructose-sweetened sports beverage.
B) beans and legumes.
C) white bread.
D) unsweetened applesauce.

Question 26

Which of the following will metabolize glucose exclusively or preferentially via anaerobic glycolysis?

A) Red blood cells
B) Fast-twitch muscle fibers
C) Slow-twitch muscle fibers
D) a and b

Question 27

The physiological response to hyperglycemia resulting from the consumption of carbohydrate-containing foods is:

A) stimulation of alpha cells in the pancreas and secretion of insulin.
B) stimulation of beta cells in the pancreas and the secretion of insulin.
C) stimulation of alpha cells in the pancreas and secretion of glucagon.
D) stimulation of beta cells in the pancreas and secretion of glucagon.

Question 28

Why does fructose not appear in the blood after absorption?

A) Used immediately by the intestinal cells for energy
B) Transported via the lymphatic system and taken up by cells immediately
C) Immediately trapped by the liver and converted to glucose
D) All of the above

Question 29

Blood glucose of 80 mg/dl is considered:

A) hypoglycemia.
B) hyperglycemia.
C) within the normal range.

Question 30

What is an end product of carbohydrate digestion?

A) Sucrose
B) Glucose
C) Lactose
D) Maltose

Question 31

The largest amount of glycogen is stored in:

A) skeletal muscle.
B) nonskeletal muscle (heart, kidneys).
C) the liver.
D) the brain and neurological tissues.

Question 32

The release of insulin results in the:

A) uptake of glucose into cells.
B) uptake of amino acids into muscle cells.
C) storage of glucose as glycogen in liver and muscle.
D) all of the above

Question 33

What is the intended meaning of the marketing term "low-impact carbs"?

A) Carbohydrate foods that are burned for energy rather than stored as fat.
B) Carbohydrate foods with fewer kilocalories than similar products.
C) Carbohydrate foods that result in a slow rise in blood glucose and insulin.
D) Carbohydrate foods that contain both simple and complex carbohydrates.

Question 34

The glycemic index (GI) is primarily determined by:

A) whether a carbohydrate is a sugar or a starch.
B) the rate of digestion and absorption.
C) the level of liver and muscle glycogen stores.
D) the need for an immediate source of glucose by the muscle.

Question 35

What does the glycemic index (GI) measure?

A) Degree of sweetness
B) Potential for oxidation as a fuel source
C) Level of gastrointestinal distress
D) Extent of blood glucose elevation

Question 36

Of the following, the only characteristic shared by sugars and starches is their:

A) kilocalories per gram.
B) rate of appearance in the blood.
C) nutrient content.
D) sweetness level.

Question 37

A food that has a high glycemic index (GI) produces a:

A) rapid rise in blood glucose and a slow insulin response.
B) rapid rise in both blood glucose and insulin concentrations.
C) slow rise in both blood glucose and insulin concentrations.
D) slow rise in blood glucose and a rapid rise in insulin.

Question 38

Which condition favors glycogen storage?

A) Being in the fed state
B) Elevated blood insulin concentration
C) Glycogen depletion via exercise
D) All of the above

Question 39

How do fructose and glucose absorption and uptake differ?

A) The carrier is the same but absorption is slower when loaded with fructose.
B) Glucose appears in the blood rapidly but fructose appears in the blood slowly.
C) Fructose absorption depends on a concentration gradient while glucose absorption requires active transport.
D) There are no differences between fructose and glucose absorption.

Question 40

Why is the caloric value of some sugar alcohols less than 4 kcal/g?

A) They are not completely absorbed
B) They are not completely metabolized by cells for energy
C) They cannot be transported into the mitochondria
D) All of the above

Question 41

How do epinephrine and norepinephrine raise blood glucose concentration?

A) Stimulate the conversion of glycogen to glucose
B) Stimulate amino acid transport to the liver
C) Mobilize fat stores
D) All of the above

Question 42

Which pre-competition goal is not directly associated with carbohydrate intake?

A) Avoiding hunger
B) Delaying fatigue
C) Minimizing gastrointestinal distress
D) Preventing hypohydration

Question 43

What is the primary benefit to consuming a high-carbohydrate meal 3 hours prior to competition?

A) Enhanced liver glycogen
B) Enhanced muscle glycogen
C) Enhanced fat oxidation
D) Enhanced fat mobilization

Question 44

The recommended amount of daily carbohydrate for athletes engaged in high-intensity, short-duration exercise is:

A) 5 g/kg of body weight.
B) 5-7 g/kg of body weight.
C) 6-8 g/kg of body weight.
D) 8+ g/kg of body weight.

Question 45

The expected outcome if too high a carbohydrate concentration is consumed during endurance exercise is:

A) gastrointestinal distress.
B) lightheadedness.
C) a substantial decline in blood glucose.
D) gluconeogenesis.

Question 46

What is gluconeogenesis?

A) The production of glucose from non-carbohydrate sources.
B) The oxidation of glucose under anaerobic conditions.
C) The maximum amount of glycogen that can be stored.
D) The use of ketone bodies for glucose by the brain.

Question 47

What type of exercise training was used in the majority of studies conducted on muscle glycogen depletion and carbohydrate replenishment?

A) High intensity, short duration
B) Intermittent, high intensity
C) Endurance
D) No one type predominates

Question 48

Scientific study of the intake of a low-glycemic index food prior to endurance exercise suggests that this strategy is:

A) detrimental to performance.
B) beneficial to nearly all endurance athletes.
C) beneficial to some endurance athletes.
D) not beneficial or detrimental to any endurance athletes.

Question 49

Based on the current body of scientific research, what is the performance benefit of a carbohydrate food with a high glycemic index (GI) consumed during prolonged exercise?

A) Positive impact on performance
B) Negative impact on performance
C) Impact on performance is not known

Question 50

How is carbohydrate consumed in excess converted to fat?

A) Directly, by incorporating the glucose into the triglyceride
B) Directly, by converting glucose to fatty acid molecules
C) Indirectly, by converting glucose to acetyl CoA
D) Indirectly, as a by-product of gluconeogenesis

Question 51

As a "rule of thumb," which of the following best describes pre-event carbohydrate recommendations?

A) 100 g 2 hours prior
B) 1 g/kg 1 hour prior, 2 g/kg 2 hours prior, 3 g/kg 3 hours prior
C) 50% of the athlete's usual carbohydrate intake
D) No "rule of thumb" as pre-event carbohydrate intake must be calculated precisely

Question 52

What two factors are needed to optimize muscle glycogen resynthesis after exercise?

A) Carbohydrate and excessive caloric intake
B) Carbohydrate and lactate
C) Carbohydrate and protein
D) Carbohydrate and insulin

Question 53

How does regular aerobic exercise training affect carbohydrate (CHO) usage?

A) Increases the enzymatic activity associated with glycolysis
B) Increases the number and size of mitochondria
C) Decreases liver glycogen storage so more CHO is stored as muscle glycogen
D) All of the above

Question 54

Carbohydrate that is consumed during endurance exercise appears to delay fatigue by:

A) providing a steady supply of glucose that exercising muscles can use.
B) sparing muscle glycogen.
C) rapidly resynthesizing muscle glycogen.
D) all of the above

Question 55

The recommended carbohydrate concentration in a beverage consumed during exercise is approximately:

A) 6 to 8%.
B) 12 to 14%.
C) 14 to 16%.
D) 20 to 22%.

Question 56

The recommendation for athletes engaged in prolonged exercise is to consume _____ of carbohydrate each hour.

A) 10 to 30 g
B) 30 to 60 g
C) 60 to 90 g
D) 100 g

Question 57

indicate which strategy is likely to lead to optimal muscle glycogen replenishment.
Timing

A) Consuming carbohydrate immediately after exercise
B) Consuming carbohydrate 2 hours after exercise

Question 58

Exercising muscle prefers to use carbohydrate from:

A) blood glucose.
B) liver glycogen.
C) muscle glycogen.
D) any carbohydrate source available (no preference).

Question 59

The recommended amount of daily carbohydrate for athletes engaged in intermittent, high-intensity sports such as soccer, basketball, or ice hockey is most similar to:

A) ultraendurance athletes.
B) endurance athletes.
C) high-intensity, short-duration athletes (sprinters).
D) recreational athletes.

Question 60

The recommended minimum amount of daily carbohydrate for athletes in training is:

A) 4 g/kg of body weight.
B) 5 g/kg of body weight.
C) 6 g/kg of body weight.
D) 7 g/kg of body weight.

Question 61

What is the recommended carbohydrate intake for good health for adults in the U.S.?

A) 30 to 40 percent of total energy intake
B) 45 to 65 percent of total energy intake
C) 50 to 70 percent of total energy intake
D) 70 percent or more of total energy intake

Question 62

What is the advantage of consuming a drink with glucose polymers during endurance exercise?

A) Provides electrolytes as well as carbohydrate
B) Provides a slow, steady supply of glucose into the blood
C) Provides glucose to the blood more rapidly than other carbohydrates
D) Provides more kcal/g than other carbohydrates

Question 63

Which of the following best describes the carbohydrate (CHO) loading protocol currently used by nearly all endurance athletes?

A) Severe depletion stage (protein/fat diet) for 3 days followed by a very high-CHO diet (10 g/kg/day) for 3 days
B) Severe depletion stage (3 g CHO/kg/day) for 3 days followed by a very high-CHO diet (10 g/kg/day) for 3 days
C) Reduced-CHO diet for 3 days (5 g/kg/day) followed by a high-CHO diet (10 g/kg/day)
D) High CHO intake (6-8 g/kg/day) for the week before competition

Question 64

indicate which strategy is likely to lead to optimal muscle glycogen replenishment.
Type of carbohydrate

A) Consuming low-glycemic carbohydrates
B) Consuming high-glycemic carbohydrates

Question 65

Highly refined, low-fiber grain products typically have a:

A) low glycemic index.
B) low to medium glycemic index.
C) high glycemic index.
D) unpredictable glycemic response.

Question 66

Which of the following types of food does not contain carbohydrates?

A) Grains
B) Fruits and vegetables
C) Milk
D) Meat

Question 67

During the final portion of prolonged, intense exercise when muscle glycogen is low, ingesting fructose does not improve performance because fructose is:

A) not converted to glucose when muscle glycogen is low.
B) converted to glucose too slowly to be able to improve performance.
C) utilized preferentially by other highly aerobic cells.
D) unable to be captured by muscle cells and is excreted in the urine.

Question 68

How much carbohydrate should an athlete consume after exercise?

A) 150 g within the first hour
B) 1 g/kg 1 hour after, 2 g/kg 2 hours after, 3 g/kg 3 hours after exercise
C) 0.75-1.5 g/kg/hour beginning immediately after exercise
D) 0.75-1.5 g/kg/hour beginning 1 to 2 hours after exercise

Question 69

Which of the following athletes would benefit from carbohydrate loading?

A) Professional golfer who takes approximately 4 hours to finish a round
B) Professional baseball player who plays ~2.5 hours, 4-5 days per week
C) Marathon runner preparing for an important race
D) All of the above

Question 70

What are the consequences of reduced carbohydrate intake for athletes?

A) Glycogen depletion
B) Acute fatigue
C) Chronic fatigue
D) All of the above

Question 71

indicate which strategy is likely to lead to optimal muscle glycogen replenishment.
Meal size

A) Consuming carbohydrate in small, frequent meals
B) Consuming carbohydrate in a large, single meal

Question 72

Based on the results of classic studies such as Costill et al. (1971), which of the following best describes muscle glycogen depletion on successive days of training in well-trained endurance athletes?

A) Because they were well trained, muscle glycogen was only mildly depleted and typically completely restored before the next training session.
B) Muscle glycogen was nearly depleted after the first day, incompletely restored, and subjects were unable to complete training runs on successive days.
C) Males typically deplete and restore muscle glycogen to near maximum levels each day, but females rarely do.
D) Muscle glycogen declined with successive days of training even though a moderate-carbohydrate diet was consumed.

Question 73

indicate which strategy is likely to lead to optimal muscle glycogen replenishment.
Type of carbohydrate

A) Consuming fructose
B) Consuming sucrose

Question 74

indicate which strategy is likely to lead to optimal muscle glycogen replenishment.
Other nutrients

A) Carbohydrate + protein
B) Carbohydrate only

Question 75

Sucrose is also known as:

A) table sugar.
B) milk sugar.
C) blood sugar.
D) honey.

Question 76

indicate which strategy is likely to lead to optimal muscle glycogen replenishment.
Amount of carbohydrate per unit time

A) 0.5 g/kg
B) 1.5 g/kg

Question 77

According to survey research, do adults generally meet the recommendations made for total daily fiber intake?

A) Most athletes do but most inactive adults do not
B) Males do but females do not
C) Females do but males do not
D) Most adults, regardless of activity status, do not

Question 78

Why is it important to consume high- to moderate-glycemic index (GI) carbohydrates immediately after exercise?

A) Provides more carbohydrate per gram than low-GI carbohydrates
B) Stimulates a more rapid insulin response
C) Prevents the athlete from going to sleep immediately after exercise
D) a and b

Question 79

According to survey research, do athletes generally meet the recommendations made for total daily carbohydrate intake?

A) Non-endurance athletes do but endurance athletes do not.
B) Endurance athletes do but non-endurance athletes do not.
C) Male athletes do but female athletes do not.
D) Many athletes do not.

Question 80

In the original carbohydrate loading protocol, why does the athlete reduce carbohydrate intake and engage in exhaustive exercise?

A) To deplete muscle glycogen stores as much as possible
B) To be mentally challenged before the race
C) To force the body to use more fat during the race
D) To reduce body fat prior to competition