Deck 10: Diet Planning: Food First, Supplements Second

Question 1

During prolonged endurance exercise, why does the liver have difficulty maintaining blood glucose within the normal range?

A)Blood insulin concentration is decreased.
B)Conversion of fructose to glucose does not take place.
C)The central nervous system response is delayed.
D)The rate of gluconeogenesis is limited.

Answer 1

D

Question 2

What is the recommended intake of carbohydrate during intermittent, high-intensity sports?

A)10 to 30 g\h
B)30 to 60 g\h
C)60 to 90 g\h
D)90 to 120 g\h

Answer 2

B

Question 3

It is recommended that athletes consume no less than ____ kcal\kg daily, because it is difficult to consume an adequate amount of nutrients.

A)20
B)25
C)30
D)35

Answer 3

C

Question 4

A female who is sedentary has an estimated daily energy need of ____ kcal\kg\d.

A)25
B)30
C)35
D)40

Question 5

What forms the basis for planning an athlete's diet?

A)carbohydrate intake
B)protein intake
C)fat intake
D)daily caloric intake

Question 6

Why are carbohydrates important for athletes?

A)Carbohydrates keep protein and fat intake from being too high, which can be harmful.
B)Carbohydrates are the most appetite-suppressing nutrient.
C)Sufficient carbohydrates are needed to resynthesize muscle glycogen.
D)Carbohydrate intake results in a small diuretic effect.

Question 7

Which practitioners are trained to evaluate and plan athletes' diets?

A)certified strength and conditioning specialists (CSCS)
B)certified athletic trainers (ATC)
C)sports dietitians
D)nutritionists

Question 8

Which food is typically nutrient dense?

A)sugar
B)alcohol
C)whole milk
D)fish

Question 9

An endurance athlete has been experiencing abdominal cramping and diarrhea and suspects that these symptoms are related to her pre-exercise meal. Which strategy should she try?

A)Include more semisolid or liquid foods.
B)Increase foods known to be constipating.
C)Eliminate food and fluid intake prior to exercise.
D)Increase the volume of food normally consumed.

Question 10

It is recommended that the pre-exercise meal generally contain a small amount of fats because fats ____.

A)supply needed vitamins
B)provide a feeling of satiety
C)increase gastric emptying
D)depress insulin secretion

Question 11

Nutrient density is a concept based on the relationship between ____.

A)protein and vitamins\minerals
B)essential and nonessential nutrients
C)nutrients and kilocalories
D)fat and sugar

Question 12

When exercise intensity is greater than ____ percent of VO_2max, the rate of absorption of carbohydrate-containing fluids will be slowed and the risk for gastrointestinal upset is increased.

A)30
B)50
C)75
D)90

Question 13

Too large a volume of food or fluid consumed too close to exercise can result in gastrointestinal distress because ____.

A)hormones related to nausea and vomiting are released
B)the autonomic nervous system is negatively affected
C)heart rate is reduced when the stomach is full
D)the onset of exercise increases the blood flow to muscles and decreases the blood flow to the gastrointestinal tract

Question 14

What does the term "empty" calories mean?

A)high in calories
B)devoid of calories
C)contains artificial sweeteners
D)lack of nutrients

Question 15

Once an energy (kcal)goal has been established, in what order should the other nutrients be considered?

A)carbohydrate, fat, protein
B)carbohydrate, protein, fat
C)protein, carbohydrate, fat
D)fat, carbohydrate, protein

Question 16

Why is it important to consume carbohydrate immediately after exercise?

A)To resynthesize muscle glycogen at its highest rate
B)To build and repair muscle
C)To replenish fat storage (adipose tissue)
D)To replace lost electrolytes

Question 17

Much of the information about intake during exercise focuses on athletes in ____ sports because the risk for heat illness is high, hyponatremia can occur, and the need for fluid and carbohydrate is great.

A)strength
B)endurance
C)intermittent, high intensity
D)adolescent

Question 18

A male who is rigorously training on a nearly daily basis has an estimated daily energy need of ____ kcal\kg\d.

A)40
B)45
C)50
D)55

Question 19

What is the recommended intake of carbohydrate during endurance sports?

A)10 to 30 g\h
B)30 to 60 g\h
C)60 to 90 g\h
D)90 to 120 g\h

Question 20

What are "discretionary calories?"

A)Calories needed to maintain energy balance after meeting macronutrient needs
B)Calories obtained from fat and alcohol after meeting micronutrient needs
C)Energy (kcal)obtained from snacks but not meals
D)Energy (kcal)obtained from alcohol and sugar

Question 21

Would the statement, "Calcium builds strong bones" be allowed to appear on a dietary supplement label?

A)This statement is a health claim and such claims are not allowed.
B)This statement is a therapeutic claim and such claims are not allowed.
C)This statement is a therapeutic claim and such claims are allowed.
D)This statement is a health claim and such claims are allowed.

Question 22

How much carbohydrate should an athlete consume in the first hour after exercise?

A)0.5 g\kg
B)1.0 g\kg
C)1.5 g\kg
D)2.0 g\kg

Question 23

A moderate dose of caffeine is defined as ____ mg daily.

A)100 to 200
B)200 to 300
C)300 to 400
D)400 to 500

Question 24

What dietary supplement may result in an increase in nitric oxide, which influences blood flow and may reduce the oxygen cost of submaximal aerobic exercise?

A)chromium
B)antioxidant vitamins
C)beet juice
D)branched chained amino acids

Question 25

Endogenous carbohydrates are limited to muscle glycogen, liver glycogen, and blood glucose and together provide approximately ____ kcal of carbohydrates.

A)500
B)1,000
C)1,500
D)2,000

Question 26

One drink of an alcoholic beverage is defined as ____ oz of ethanol.

A)1\2
B)1 1\2
C)3
D)5

Question 27

Given the alcohol content of most alcoholic beverages in the U.S., what effect does the consumption of alcohol likely have on hydration status?

A)no effect
B)little effect because the percentage of alcohol contained in a beverage is low
C)negative effect due to alcohol's diuretic effect
D)positive effect due to an increased drive to drink fluids

Question 28

Caffeine most likely affects endurance performance by ____.

A)enhancing mobilization and oxidation of free fatty acids
B)using fatty acids and thus sparing muscle glycogen
C)decreasing the perception of effort
D)increasing skeletal muscle strength

Question 29

Which intervention is likely to have the greatest impact on performance?

A)anabolic steroid use
B)carbohydrate loading
C)caffeine use
D)training

Question 30

Moderate alcohol intake may be beneficial for reducing risk for cardiovascular disease, stroke, and diabetes because of its ability to ____ and its effects on blood clotting.

A)decrease blood pressure
B)decrease low-density lipoproteins
C)increase high-density lipoproteins
D)decrease cardiac arrhythmias

Question 31

Which intervention is likely to have the smallest impact on performance?

A)training
B)dietary supplements containing caffeine
C)carbohydrate loading
D)use of erythropoietin

Question 32

Which statement is true regarding caffeine and its effectiveness for weight loss?

A)Caffeine is an effective weight loss agent in athletes and nonathletes.
B)Caffeine is an effective weight loss agent in athletes but not in nonathletes.
C)Caffeine is an effective weight loss agent in nonathletes but not in athletes.
D)Caffeine is not an effective weight loss agent.

Question 33

A daily caffeine intake of up to ____ mg does not seem to affect an athlete's hydration or electrolyte status.

A)200
B)300
C)450
D)550

Question 34

In which cycle is an athlete's energy intake likely to be the lowest?

A)active recovery
B)racing season
C)specific training
D)general training

Question 35

The rate and extent to which muscle glycogen is resynthesized depends on a number of factors, including the presence of ____.

A)glucagon
B)insulin
C)sodium
D)calcium

Question 36

The primary active ingredient in caffeine is ____.

A)methylxanthine
B)chondroitin sulfate
C)ephedrine
D)carnitine

Question 37

Athletes in which sports typically have similar nutrition recommendations?

A)football, basketball, and baseball
B)soccer, ice hockey, and basketball
C)gymnastics, handball, and javelin
D)cross-country skiing, martial arts, and bodybuilding

Question 38

Nutrition periodization refers to the ____.

A)number of meals that should be eaten each day
B)amount of "quality calories" an athlete consumes each day
C)development of a nutrition plan that parallels the demands of each training cycle
D)timing of food and supplement intake

Question 39

What is the relationship between multivitamin and mineral supplements and athletic performance?

A)A multivitamin and mineral supplement taken together improves performance.
B)A multivitamin and mineral supplement will improve performance in all athletes.
C)A multivitamin and mineral supplement has been shown to decrease performance.
D)A multivitamin and mineral supplement is not likely to improve performance in those without nutrient deficiencies.

Question 40

One drink of an alcoholic beverage contains approximately how many kcal?

A)50 to 100
B)100 to 150
C)150 to 200
D)200 to 300

Question 41

Pre-exercise food and fluid intake recommendations are general guidelines that athletes must adjust based on trial and error.

Question 42

189-lb male, collegiate athlete does not want to change body composition. The transition period consists of no physical training. Approximately how many grams of CHO should he consume one hour prior to exercise?

A)43
B)86
C)100
D)133

Question 43

An athlete diagnosed with celiac disease will need to follow a ____ diet to prevent flare-ups of symptoms that can interfere with training and performance.

A)lactose-free
B)vegetarian
C)gluten-free
D)low-fat

Question 44

Whole milk is more nutrient dense than skim milk.

Question 45

A diet is a pattern of eating.

Question 46

189-lb male, collegiate athlete does not want to change body composition. The transition period consists of no physical training. Assuming that the athlete engages in rigorous training nearly every day during a specific training period of the preparation cycle, approximately how many kcal will this athlete expend daily?

A)3,268 kcal\d
B)3,526 kcal\d
C)3,870 kcal\d
D)4,288 kcal\d

Question 47

Underweight athletes have a relatively easy time gaining weight.

Question 48

189-lb male, collegiate athlete does not want to change body composition. The transition period consists of no physical training. What is the minimum amount of kcal he should consume on any given day?

A)2,150
B)2,580
C)3,010
D)4,300

Question 49

Most athletes want to be in energy balance.

Question 50

189-lb male, collegiate athlete does not want to change body composition. The transition period consists of no physical training. Approximately how many grams of CHO does he need daily during the transition\active recovery period?

A)344
B)430
C)516
D)688

Question 51

For underweight athletes who are not struggling with disordered eating, the general recommendation is to increase caloric intake by approximately 500 kcal daily.

Question 52

The term discretionary calories refers to dietary fat that may be used as energy or stored depending on the body's metabolic needs.

Question 53

Dr. Timothy Noakes estimates the performance enhancement associated with creatine to be ____ percent.

A)1 to 2
B)1 to 3
C)3 to 4
D)3 to 5

Question 54

Considering the body of scientific literature to date, what effect do dietary supplements have on performance?

A)None have been shown to improve training or performance.
B)Only a few have been shown to improve training or performance.
C)The majority have been shown to improve training and performance.
D)Nearly all have been shown to have a small training and performance effect.

Question 55

Alcohol is considered nutrient dense because it contains 7 kcal\g.

Question 56

189-lb male, collegiate athlete does not want to change body composition. The transition period consists of no physical training. He wants to consume 8 grams of CHO daily when training during racing season. How many kcal of CHO would this be?

A)1,720
B)2,064
C)2,752
D)3,440

Question 57

A nutrient dense food is rich in nutrients compared to its caloric content.

Question 58

As the time before the onset of exercise increases, the amount of carbohydrate that can be tolerated increases.

Question 59

189-lb male, collegiate athlete does not want to change body composition. The transition period consists of no physical training. What does he weigh in kilograms (round to the nearest whole number)?

A)84
B)86
C)90
D)94

Question 60

189-lb male, collegiate athlete does not want to change body composition. The transition period consists of no physical training. During a specific training period of the preparation cycle, this athlete engages in rigorous training nearly every day. What would best estimate his energy expenditure?

A)31 kcal\kg\day
B)38 kcal\kg\day
C)41 kcal\kg\day
D)45 kcal\kg\day

Question 61

There is no evidence that athletes consuming a diet that is adequate in energy and nutrients need vitamin or mineral supplementation or that such supplementation will improve performance.

Question 62

Caffeine is not on the National Collegiate Athletic Association's list of banned stimulants.

Question 63

Studies in the general population suggest that probiotics are beneficial to the immune system, but studies in athletes have not been conclusive.

Question 64

Protein supplements are not more or less effective than food proteins.

Question 65

Research studies suggest that the lack of food prior to exercise does not impact performance.

Question 66

Muscle glycogen is resynthesized at its highest rate immediately after exercise.

Question 67

Postexercise protein intake, properly timed, is beneficial to muscle protein anabolism

Question 68

Caffeine is considered an effective weight loss agent because it helps decrease body fat.

Question 69

Caffeine is addictive.

Question 70

The wrong precompetition meal can be far more detrimental than the right precompetition meal can be beneficial.

Question 71

Botanicals are compounds that have been extracted from foods and then concentrated in pills or tablets.

Question 72

Studies have found that college athletes consume more alcoholic drinks per week, binge drink, and engage in risky behaviors more often than nonathletes.

Question 73

It makes sense for athletes engaged in prolonged endurance exercise to consume carbohydrates to improve performance and delay fatigue, but there is little evidence to suggest that such a strategy is beneficial.

Question 74

Caffeine's effectiveness for improving endurance performance is a result of an increased mobilization and oxidation of fatty acids.

Question 75

Federal law does ensure the safety and effectiveness of all dietary supplements.

Question 76

Fat should never be part of a pre-exercise meal.

Question 77

Moderate alcohol intake may be beneficial for reducing risk for cardiovascular disease, stroke, and diabetes because of its ability to increase high-density lipoproteins and its effects on blood clotting.

Question 78

A common response to the stress of competition is gastrointestinal upset.

Question 79

A nutrition periodization plan is sports specific but generally not athlete specific.

Question 80

The American College of Sports Medicine (ACSM)has published very specific guidelines for the amount and timing of fluid intake during prolonged endurance exercise.