Deck 8: Nutritional Considerations for Intense

Question 1

The ideal precompetition meal __________.

A) provides glucose for intestinal absorption during exercise
B) does not include simple sugars
C) severely limits complex carbohydrates
D) is high in dietary fiber

Answer 1

provides glucose for intestinal absorption during exercise

Question 2

The ideal precompetition meal should be consumed __________.

A) within 15 minutes of physical activity
B) 3 to 4 hours before undertaking physical activity
C) over 4 hours prior to physical activity
D) within 60 minutes of physical activity

Answer 2

3 to 4 hours before undertaking physical activity

Question 3

Nutrition bars, protein bars, diet bars, or energy bars contain a relatively high __________ content that ranges between 10 and 30 grams per bar.

A) fat
B) carbohydrate
C) dietary fiber
D) protein

Answer 3

protein

Question 4

Nutrition bars should not be used as meal replacements because __________.

A) they lack a broad array of plant fibers and phytochemicals
B) they contain a relatively low level of saturated fatty acids
C) they are low in protein
D) they lack vitamins and minerals

Question 5

Nutrient composition of a single serving of nutrition powders and drinks __________ a powder depending on the mix.

A) is identical to
B) varies considerably from
C) is very similar to
D) differs slightly different

Question 6

One way to eliminate potential negative effects and re-establish hormonal balance is to ingest them __________.

A) at least 60 minutes before activity begins
B) within 15 minutes of physical activity
C) more than 4 hours before physical activity
D) 48 hours before physical activity

Question 7

Consuming a high-fructose beverage often produces significant __________.

A) insulin release
B) sugar rush
C) vomiting and diarrhea
D) episodes of hypoglycemia

Question 8

Carbohydrate feeding during physical activity at 60% to 80% of aerobic capacity creates __________.

A) severe abdominal cramping
B) glycogen reserves in the liver and working muscles
C) vomiting and diarrhea
D) a distinct ergogenic advantage between 15% and 35%

Question 9

The glycemic response describes __________.

A) the rise in blood sugar after ingesting carbohydrates
B) the rise in insulin after ingesting carbohydrates
C) the rise in blood sugar after ingesting amino acids
D) the rise in insulin after ingesting amino acids

Question 10

Factors that affect the glycemic index include all of the following except __________.

A) manner of food preparation
B) ripeness
C) portion size
D) other foods combined with the food of interest

Question 11

The __________ represents the product of the amount of available carbohydrate in that serving and the food's glycemic index.

A) glycemic tolerance
B) digestibility quotient
C) glycemic response
D) glycemic load

Question 12

To speed glycogen replenishment following intense training or competition, one should immediately consume __________.

A) high-glycemic, carbohydrate-rich foods
B) high-glycemic, carbohydrate-rich foods after 2 hours
C) low-glycemic, lipid-rich foods
D) low-glycemic, protein-rich foods

Question 13

Under the best of circumstances, it takes __________ to replenish glycogen stores following a glycogen-depleting exercise bout.

A) 2 hours
B) at least 20 hours
C) at least 48 hours
D) 90 minutes

Question 14

Stomach emptying rate greatly affects the small intestine's fluid and __________.

A) carbohydrate flux in extracellular fluids
B) protein flux in intracellular fluids
C) GI distension
D) nutrient absorption

Question 15

Alcohol- or caffeine-containing beverages facilitate water loss (with alcohol the most pronounced).

A) Diuretic effect
B) Antidiuretic effect
C) Decreased osmotic effect
D) Increased osmotic effect

Question 16

Optimally replenishes glycogen reserves following exhaustive physical activity?

A) Immediate high-glycemic carbohydrate intake
B) Immediate protein intake
C) Drinking 12 ounces of water
D) Immediate low-glycemic carbohydrate intake

Question 17

Maltodextrin.

A) Long-chain glucose polymer
B) Concentrated glycogen molecule
C) Concentrated long-chain osmotic molecules
D) Short-chain glucose polymer

Question 18

On the day of competition, athletes should __________.

A) eliminate a low-carbohydrate breakfast
B) eliminate high-lipid and protein foods
C) perform 1 hour of high-intensity aerobic physical activity
D) perform a 2-hour low-intensity workout

Question 19

Ingesting low-glycemic index carbohydrates (e.g., starch with high amylose content) immediately prior to physical activity may __________.

A) provide a source of "slow release" intestinal glucose during subsequent physical activity
B) stimulate insulin release early in physical activity
C) stimulate insulin release later in physical activity
D) facilitate thermoregulation

Question 20

Seven days of consuming a high-fat diet containing 74% of calories from lipid __________ (i.e., increases the oxygen cost of a set physical activity task) by more than 10% in sedentary men.

A) intensifies whole-body exercise economy
B) maintains whole-body exercise economy
C) increases whole-body exercise economy
D) reduces whole-body exercise economy

Question 21

The ideal oral rehydration solution contains between __________ carbohydrate and does not adversely impact fluid balance and thermoregulation.

A) 1% and 3%
B) 5% and 8%
C) 7% and 12%
D) exceeding 15%

Question 22

The ideal precompetition meal should be designed to maximize __________.

A) long-chain carbohydrate and lipid intake
B) short-chain carbohydrate and protein intake
C) intake of up to 20 grams of long-chain carbohydrates
D) muscle and liver glycogen storage and provide glucose for intestinal absorption

Question 23

__________ digest slowly and remain in the digestive tract longer than carbohydrates of similar energy content.

A) Long-chain carbohydrates and lipids
B) High-lipid and -protein foods
C) Short-chain carbohydrates and proteins
D) Maltose and fructose molecules

Question 24

__________ greatly impacts gastric emptying rate.

A) Fluid temperature
B) Ingested fluid volume
C) Physical activity frequency
D) Physical activity mode

Question 25

For collegiate wrestlers, short-term weight loss through energy restriction without dehydration impairs __________.

A) aerobic capacity
B) anaerobic capacity
C) protein metabolism
D) lipid metabolism

Question 26

A high-protein, pregame meal __________.

A) facilitates protein breakdown and subsequent dehydration
B) takes longer to digest than a high-carbohydrate meal
C) results in a decrease in plasma cholesterol
D) decreases plasma insulin factor

Question 27

Liquid meals (e.g., smoothies and milkshakes) provide relatively high-carbohydrate content but also contain enough __________ to contribute to satiety.

A) maltodextrin
B) dextrose
C) sucrose and amylose
D) lipid and protein

Question 28

For the precompetition meal, __________.

A) avoid foods high in lipid and protein
B) avoid foods high in carbohydrate
C) include vitamin and mineral supplements
D) eat within at least 6 hours before competition

Question 29

The preferred precompetition meal should contain relatively little lipid and fiber to facilitate gastric emptying and __________.

A) minimize gastrointestinal distress
B) minimize rapid maltodextrin influx of maltodextrin
C) minimize submaximal physical activity
D) minimize triglyceride and cholesterol elimination

Question 30

Fasting before a competition __________.

A) benefits athletic performance
B) ensures an empty stomach to prevent gastrointestinal disturbances during physical activity
C) allows for an optimal hydration state before physical activity
D) rapidly depletes liver and muscular glycogen

Question 31

All of the following should be considered when planning an individualized precompetition meal plan except __________.

A) food preferences
B) psychological set
C) foods high in lipid content
D) food digestibility

Question 32

What impact does the increased stress and tension that usually accompany competition have on the gastrointestinal system?

A) Increase blood flow to the digestive tract
B) Decrease blood flow to the digestive tract
C) Enhance intestinal absorption
D) Stop intestinal absorption

Question 33

Avoid __________ for the precompetition meal.

A) consuming maltodextrin
B) consuming vitamins and minerals supplements
C) foods high in lipid and protein
D) bicarbonate-rich foods

Question 34

Kathy weighs 60 kilograms. Her ideal precompetition meal should include __________.

A) between 150 and 300 grams of carbohydrate, low-fat and -fiber foods, ingested 3 to 4 hours before exercising
B) between 300 and 500 grams of carbohydrate, low-fat and -fiber foods, and ingested 3 to 4 hours before exercising
C) between 150 and 300 grams of carbohydrate, be high in fat and fiber, and ingested 1 hour before exercising
D) between 150 and 300 grams of carbohydrate, low-fat and -fiber foods, and ingested 30 to 45 minutes before exercising

Question 35

A carbohydrate-rich precompetition meal requires __________ to digest, absorb, and replenish muscle and liver glycogen.

A) 30 minutes
B) 45 minutes
C) more than 4 hours
D) 1 to 4 hours

Question 36

Nutrition bar benefit as a precompetition meal:

A) easy way to obtain important nutrients
B) high in protein
C) tested and approved for safety by the FTC
D) tested and approved for safety by the FDA

Question 37

Which of the following statements is true regarding fructose as a source of energy?

A) Fructose consumption causes an increased insulin response.
B) Fructose causes a significant decline in blood glucose.
C) Fructose absorbs more slowly from the gut than either glucose or sucrose.
D) Fructose becomes rapidly available as an energy source.

Question 38

During physical activity, sympathetic nervous system hormones __________.

A) inhibit insulin release
B) enhance insulin release
C) result in hypoglycemia
D) inhibit glucagon release

Question 39

Consuming __________ per hour of liquid or solid carbohydrates benefits high-intensity, long-duration aerobic physical activity greater than 1 hour.

A) 30 grams
B) 60 grams
C) 90 grams
D) 120 grams

Question 40

True regarding exogenous carbohydrate intake during physical activity.

A) Can cause headache, light-headedness, nausea, and nervous system distress
B) Lowers plasma insulin levels and elevates cortisol levels
C) Spares muscle glycogen
D) Depletes muscle glucose and glycogen reserves

Question 41

The latest two systematic reviews of the worldwide literature reported that MVM supplementation in healthy populations had __________ on all-cause mortality, cancer incidence or mortality, or cardiovascular disease incidence or mortality.

A) no protective effect
B) a modest protective effect
C) a substantial protective effect
D) a minimal protective effect

Question 42

Reliable research has __________ consistent ergogenic benefits that a high-fat diet stimulates adaptive responses that assist lipid catabolism.

A) not demonstrated
B) clearly demonstrated
C) a solid research basis regarding
D) proven

Question 43

Available research __________ the popular notion that reducing carbohydrate while increasing lipid intake above 30% of total calories optimizes a metabolic "zone" for endurance performance.

A) clearly emphasizes
B) proves
C) supports
D) does not support

Question 44

Starch with relatively high amylopectin content digests and absorbs __________ as other foods with a moderate to high glycemic index.

A) more rapidly
B) less rapidly
C) identically to protein
D) identically to lipids

Question 45

When replenishing glycogen reserves, all of the following should be avoided except __________.

A) bread
B) legumes
C) fructose
D) milk

Question 46

Adding a small amount of __________ to an oral rehydration solution causes little negative effect on gastric emptying and may actually facilitate water's intestinal absorption.

A) lysine
B) glucose
C) salt plus lactate dehydrogenase
D) lactate dehydrogenase

Question 47

Ingesting up to an __________ glucose-sodium oral rehydration beverage causes little negative effect on __________.

A) 8%; gastric emptying
B) 13%; gastric emptying
C) 18% to 22%; gastric emptying
D) 8%; gastric volume

Question 48

__________ occurs from large sweat-sodium loss coupled with drinking copious amounts of plain water.

A) Hyponatremia
B) Hypernatremia
C) Hypoglycemia
D) Hyperglycemia

Question 49

Maintaining __________ with added sodium in the rehydration beverage also reduces urine output and sustains the sodium-dependent osmotic drive to drink.

A) intercellular sodium in gaseous form
B) plasma volume
C) plasma osmolality
D) 25 grams of potassium

Question 50

Adding protein to carbohydrate-containing beverages has the effect of __________ compared with supplementation with carbohydrate only.

A) decreasing blood flow to the digestive tract
B) extending time to fatigue and reducing acute muscle damage
C) decreasing plasma volume
D) minimizes anaerobic and aerobic physical activity

Question 51

Most fruits and vegetables contain __________.

A) more than 90% water
B) less than 50% water
C) an equal percentage of carbohydrates and fiber
D) a lower than RDA recommended percentage of vitamins and minerals

Question 52

Butter, oils, dried meats and chocolate, cookies, and cakes contain __________.

A) more than 40% water
B) less than 20% water
C) between 50% and 75% water
D) twice as much protein as fat

Question 53

Eat meals that contain 2.5 grams of high glycemic carbohydrate per kilogram of body mass at 2, 4, 6, 8, and 22 hours postexercise to replenish glycogen to levels achieved similarly with the same protocol begun immediately following exercise.

Question 54

Foods with a high amylose content include beans and legumes, starchy fruits and vegetables, whole grains, and some cooked than cooled potatoes and some rice varieties usually have a low GI.

Question 55

The glycemic index serves as a numerical indicator of how carbohydrate-containing food impacts glucose appearance in the parasympathetic neural circulation.

Question 56

Dates, quiche, carrots, maltose, and jasmine rice have a high glycemic index above 90.

Question 57

Elite male and female athletes in diverse sport groups use less dietary supplements than nonelite counterparts.

Question 58

The insulin index compares insulin's response to different foods administered as a standard 1000-kilojoule food portion with 220 milliliters of water, with whole wheat bread serving as the reference comparison.

Question 59

On any given day, the Centers for Disease Control and Prevention reports that approximately half of the U.S. population consumes 12 ounces of sugar-containing drinks, with males consuming more drinks than females, and teenagers and young adults consuming more drinks than any other age group.

Question 60

Optimal glycogen replenishment benefits persons involved in competitive events scheduled with only 1 or 2 recuperation days.

Question 61

Premature depletion of glycogen reserves almost always negatively impacts endurance performance.

Question 62

Of the most common fats and oils, avocado oil and olive oil have the highest fatty acid content.

Question 63

Consuming 400 to 600 milliliters of fluid 20 minutes before physical activity negates the beneficial effect of increased stomach volume on fluid and nutrient passage into the small intestine.

Question 64

Scientific evidence now indicates that only about 20% of your blood cholesterol level comes from dietary intake, with the pancreas producing the majority of the body's cholesterol.

Question 65

Increasing the diet's percentage of lipid calories to 50% for physically active persons who maintain a stable body weight adversely affects heart disease risk factors, including plasma lipoprotein profiles.

Question 66

Consider 2 nutrition bars, one costing $1.50 and the other $2.50. Checking the nutrition label, both bars contain 13 grams of protein. Clearly, the cheaper bar provides more value per amount of protein per gram.

Question 67

Athletes participating in physical activity lasting less than 1 hour should not consume energy beverages (EBs).

Question 68

The nonathlete consumer and athlete should not mix energy beverages (EBs) with alcohol because it can mask intoxication and precipitate undesirable dehydrating effects.

Question 69

Fructose exists in foods as either a monosaccharide (free fructose) or a unit of the sucrose disaccharide molecule because the small intestine directly absorbs free fructose.

Question 70

The winner of a marathon race usually sustains intense aerobic effort during the run with sufficient energy reserves to sprint to the finish.

Question 71

Repeated feedings of solid carbohydrate (43 g sucrose with 400 mL water) at the beginning and at 1, 2, and 3 hours during physical activity cannot maintain blood glucose and slow glycogen depletion during longer duration activities like 4 hours of cycling.

Question 72

The rise in blood sugar-termed the glycemic response-is determined after ingesting a food containing 50 grams of a digestible carbohydrate (total carbohydrate minus fiber) and comparing it over a 2-hour period with a "standard" for carbohydrate, usually white bread or glucose with an assigned value of 100.

Question 73

The glycemic index provides the least useful physiologic concept compared to the glycemic load, which classifies a simple or complex sugar or starch, or available or unavailable.

Question 74

Low glycemic foods are those identified with an assigned value of 55 or less.

Question 75

A food with a high glycemic index rating usually indicates the food is of relatively poor nutritional quality.

Question 76

A high glycemic load reflects a greater expected blood glucose elevation with greater insulin release.

Question 77

Increased type 2 diabetes and coronary heart disease risk coincides with chronic low-glycemic load meals.

Question 78

The most rapid strategy to replenish glycogen following longer duration physical activity consumes foods with medium to high glycemic indices rather than foods rated low, even if the replenishment meal contains a small lipid and protein content.

Question 79

During the first 2 hours of recovery with muscle glycogen content at its lowest level, consuming a glucose polymer solution with low osmolality restores glycogen more rapidly than an energy-equivalent solution of monomers with high osmolality.

Question 80

Athletes and others involved in endurance-type physical activities should eliminate foods high in maltodextrins because of their poor intestinal absorptive quality.