Deck 10: Performance Nutrition

Question 1

​Lactate buildup in working muscles:

A)raises blood pH.
B)indicates that anaerobic breakdown of glucose has occurred.
C)​produces a large amount of energy to be used by the muscles.
D)​causes muscle fatigue.
E)​is converted to glucose in the muscle. 

Answer 1

B

Question 2

​Progressive weight training is not associated with:

A)increased muscle strength.
B)management of cardiovascular disease.
C)​reduced osteoporosis risk.
D)​reduced lean body tissue.
E)​psychological well-being.

Answer 2

D

Question 3

The Physical Activity Guidelines for Americans recommend:​

A)specific amounts of only aerobic physical activity.
B)only vigorous-intensity physical activity as beneficial.
C)​spending the same amount of time each day on activity.
D)performing a minimum of 150 min of moderate-intensity aerobic activity each day.
E)accumulating activities in weekly totals of at least 10-minute sessions.

Answer 3

E

Question 4

Weight-bearing activity may interfere with maintenance of bone strength.​

Question 5

Taking vitamin or mineral supplements just before competition will help to improve performance.

Question 6

Most athletes probably need somewhat more protein than do sedentary people.

Question 7

Examples of aerobic physical activity include all of the following except:​

A)brisk walking.
B)using weight machines.
C)​swimming.
D)​bicycling.
E)​climbing stairs.

Question 8

Characteristics of cardiorespiratory endurance include:​

A)increased LDL cholesterol.
B)increased blood pressure.
C)​increased resting pulse.
D)​increased recovery time after exertion.
E)​increased cardiac output and oxygen delivery.

Question 9

Iron-deficiency anemia impairs physical performance because iron helps deliver the muscles' glucose.

Question 10

One thing to consider when attempting to increase daily physical activity for health is to:​

A)begin slowly by only exercising one to two days a week.
B)avoid vigorous exercise if you are elderly.
C)​begin by engaging in strength activities once or twice a month.
D)​seek a doctor's advice if you have a serious chronic illness.
E)​monitor your heart rate and stay well below your maximum.

Question 11

What is the intensity level of a physical activity that causes some increase in breathing,is a perceived exertion of 5 or 6,and allows you to have a conversation while doing the activity?​

A)sedentary
B)light
C)​moderate
D)​vigorous
E)​high-intensity

Question 12

As physical activity continues beyond the first few minutes,which of the following flows into the bloodstream to signal the liver to liberate its stored energy nutrients?​

A)glucagon
B)thyroxine
C)​lactic acid
D)​insulin
E)​fatty acids

Question 13

An athlete should weigh herself before and after her workout to determine how much fluid she should replace.An athlete should weigh herself before and after her workout to determine how much fluid she should replace.

Question 14

The body is able to store unlimited amounts of glycogen in muscles.

Question 15

Muscle hypertrophy is an increase in size in response to use.

Question 16

Anaerobic glucose breakdown produces a compound called ____ as a by-product.​

A)urea​
B)lactate
C)​uric acid
D)​amino acid
E)​thyroxine

Question 17

People who regularly engage in physical activity live longer on average than those who are physically inactive.

Question 18

By strengthening the muscles of the back and abdomen,resistance training can improve posture.

Question 19

Which activity most enhances flexibility?​

A)weight training
B)aerobics
C)​calisthenics
D)​stretching
E)​dead lifts

Question 20

Active people do not need extra fluid in cold weather.Active people do not need extra fluid in cold weather.Active people do not need extra fluid in cold weather.

Question 21

Which beverage should not be used by athletes for fluid replacement because of its adverse effects?​

A)sports beverage
B)carbonated beverage
C)​alcoholic beverage
D)​high-sugar beverage
E)​shake

Question 22

For athletic performance,the diet should consist of all of the following except:​

A)nutrient-dense foods.
B)foods moderate in fat.
C)​foods high in carbohydrates.
D)​only energy-dense protein sources.
E)​legumes and nuts.

Question 23

Sports nutrition experts recommend that endurance athletes consume _____ percent of their energy from fat.​

A)5-10
B)10-20
C)​20-35
D)​35-45
E)​30-40

Question 24

Strategies that help endurance athletes maintain their blood glucose concentrations for as long as they can include:​

A)skipping the meal immediately preceding the event.
B)avoiding glucose consumption during endurance activities.
C)​consuming fat and protein before the event.
D)​eating a high-carbohydrate diet regularly.
E)​consuming whole foods rather than sports drinks or gels during activities.

Question 25

Which nutrient is important for athletes because it is needed for the formation of collagen?​

A)vitamin E
B)iron
C)​thiamin
D)​vitamin C
E)​vitamin D

Question 26

A person who continues exercising moderately for longer than ____ minutes begins to use less glucose and more fat for fuel.​

A)5
B)10
C)​15
D)​20
E)​45

Question 27

Which group is most prone to iron deficiency?​

A)female athletes
B)male athletes
C)​power athletes
D)​varsity athletes
E)​bodybuilders

Question 28

​Sports anemia:

A)is a form of iron-deficiency anemia.
B)requires treatment with iron supplements.
C)​occurs more often in casual exercisers than competitive athletes.
D)​results from the decrease in fluid volume associated with training.
E)​is generally considered a normal adaptation to endurance training.

Question 29

Nutrition authorities other than the DRI committee recommend _____ grams protein per kilogram of body weight each day for an endurance athlete.​

A)0.8 to 1.2
B)1.2 to 1.4
C)​1.6 to 2.2
D)​2.2 to 2.6
E)​1.5 to 2.0

Question 30

Sports drinks offer some advantages over water for athletes who:​

A)need to replenish electrolytes.
B)are older.
C)​exercise outside in cold weather.
D)​do not like water.
E)​do not sweat.

Question 31

Which factor does not influence how much glucose a person uses during physical activity?​

A)carbohydrate intake
B)age of the person exercising
C)​duration of the activity
D)​degree of training of the muscles
E)​glycogen stores

Question 32

To prevent hyponatremia during prolonged events,athletes should:​

A)drink large amounts of water over the course of the event.
B)restrict salt intakes during the week prior to the event.
C)​eat bananas in the last half of a long event.
D)​limit fluid and sports gel intakes during the event.
E)​favor sports drinks over water during the event.

Question 33

The main role of ____ in supporting physical activity is to serve as an antioxidant,protecting tissues from oxidation.​

A)vitamin E
B)beta-carotene
C)​vitamin C
D)​folate
E)​magnesium

Question 34

​The first symptom of dehydration (besides thirst)is:

A)hypoglycemia.
B)heavy breathing.
C)​heat stroke.
D)​fatigue.
E)​dizziness.

Question 35

The amount of protein needed to fuel physical activity varies depending on:​

A)the type of exercise,with intense anaerobic strength training requiring more protein.
B)carbohydrate intake,with high carbohydrate intakes requiring more protein.
C)​the extent of training,with higher degrees of training requiring less protein at a given intensity.
D)​supplement use,with BCAA supplementation increasing protein needs.
E)​duration of the activity,with shorter bursts of exercise requiring more protein fuel.

Question 36

Active people need nutrient-dense foods such as ____ to supply vitamins,minerals,and phytochemicals.​

A)breakfast bars
B)sweet potatoes
C)​iceberg lettuce
D)​potato chips
E)​energy drinks

Question 37

Glycogen storage is:​

A)unlimited.
B)limited to less than 2,000 calories.
C)​limited to about 70,000 calories.
D)​not important because of other fuels.
E)​limited by the amount of lean tissue.

Question 38

During non-endurance exercise,the optimal beverage for replacing fluids is:​

A)a beverage that supplies glucose.
B)fruit juice.
C)​cool water.
D)​a salt solution.
E)​coffee.

Question 39

Moderate use of caffeine by athletes:​

A)may assist performance.​
B)slows down reactions.
C)​depletes glycogen stores.
D)​has serious adverse effects.
E)​is considered a performance-enhancing drug.

Question 40

An endurance athlete can lose ____ of fluid an hour during activity.​

A)2 cups
B)4 cups
C)​1.5 quarts
D)​2.5 gallons
E)​7 pounds

Question 41

A high school football player is eating enough protein foods in his diet to provide him with 2.5 grams per kg of his body weight.What type of benefit will he get from his high protein intake?​

A)This exceeds the recommendation for his sport so he should consider trading carbohydrate for some of the protein.
B)This exceeds the recommendation for his sport so he should consider trading fat for some of the protein.
C)​Although this exceeds the recommendation for his sport he will benefit from the additional protein as the body converts it to muscle mass.
D)​This is an extremely toxic level that may cause serious health problems.
E)​His body will adjust to the higher protein intake to require that amount on a regular basis.

Question 42

The Physical Activity Guidelines for Americans recommend that adults:​

A)perform muscle-strengthening activities of moderate to high intensity 2 or more days a week.
B)include at least 150 minutes of vigorous aerobic activity per week.
C)​use stretching activities to increase muscle strength.
D)​schedule sessions of at least 20 minutes each for health benefits.
E)​engage in sedentary leisure activities every day.

Question 43

How can endurance athletes best postpone fatigue during their activity?​

A)Eat glucose periodically during the event.
B)Avoid sports drinks during exercise.
C)​Fat load one to three days before the event.
D)​Restrict fat to less than 20 percent of calories.
E)​Stay in the moderate intensity range to prevent anaerobic metabolism.

Question 44

The health benefits of being physically active include all of the following except:​

A)increased resistance to infections.
B)improved bone density and body composition.
C)​reduced type 2 diabetes risk and better blood glucose management.
D)​lower heart disease risk with improved circulation.
E)​lower incidence and reduced severity of eating disorders.

Question 45

Calculate the calories needed from fat each day for a triathlete who requires 4500 calories a day.​

A)550-700​
B)750-875
C)​900-1575
D)​1580-1650
E)​1530-3550

Question 46

​Recommendations have been established for moderate physical activity because:

A)over 75 percent of individuals in the U.S.are physically active and need guidelines.
B)physically active people live longer than those who are inactive.
C)​very few people are aware of health benefits of physical activity.
D)​only participating in a sport will provide health benefits.
E)​physically active people are more likely to be injured in an accident.

Question 47

A benefit of cardiorespiratory endurance training is that:​

A)the stroke volume of the heart decreases because less blood is needed.​
B)LDL cholesterol in the blood is reduced.
C)​the heart muscle grows larger and stronger.
D)​the resting heart rate increases to pump blood more efficiently.
E)​each heart beat pumps less blood because blood cells are more efficient.

Question 48

A female athlete weighs 120 pounds before a race and 115 pounds after the race.How much fluid,at a minimum,should she consume?​

A)2 cups
B)5 cups
C)​7 cups
D)​10 cups
E)​17 cups

Question 49

What is recommended for replacing fuels that have been used during exercise?​

A)Immediately replace fat because it is used more in moderate exercise.
B)Wait at least two hours before eating to allow muscles to repair.
C)Eat only high-carbohydrate foods with a low glycemic index.
D)Eat well-balanced meals and snacks spaced throughout the day.
E)​Drink a high-protein shake within 30 minutes after exercise.

Question 50

An athlete is in the early weeks of an aerobic training program and develops a decrease in hemoglobin concentration not associated with undue fatigue.Which statement is true?​

A)Decreased hemoglobin concentrations are never a cause for concern.
B)The athlete has an iron deficiency.
C)​The athlete is experiencing low blood volume.
D)​Taking a vitamin mineral supplement is necessary to correct the issue.
E)​The athlete probably has a condition called sports anemia.

Question 51

Researchers measure cardiovascular fitness with VO2 max,which will:​

A)remain the same when exercising at varying altitudes.
B)increase the resting heart rate to pump blood more rapidly.
C)​decrease the amount of oxygen needed for exercising.
D)​indicate the level of improvement in muscle strength.
E)​increase as fitness improves and blood is pumped more efficiently.

Question 52

What is the best fluid for an athlete working out for about an hour in a cold climate?​

A)room temperature water​
B)cold water​
C)​a sports drink
D)​a sweat replacer
E)​hot chocolate

Question 53

Calculate the protein needed by a male runner weighing 152 pounds who is training for an upcoming competition.He participates in sprints and hurdling races.​

A)55-76 g/day
B)83-117 g/day
C)​98-104 g/day
D)​117-138 g/day
E)​100-150 g/day

Question 54

Which of the following is an advantage of sports bars for athletes?​

A)They provide complete nutrition.
B)They are inexpensive.
C)​They are easy to eat in the hours before competition.
D)​They are superior to homemade snacks.
E)​They contain vitamins and minerals that can improve performance.

Question 55

Calculate the recommended daily protein intake for a female marathon runner weighing 126 pounds.​

A)46-50 g
B)69-80 g
C)​88-92 g
D)​92-97 g
E)​80-90 g

Question 56

When designing a fitness routine that is intended to help muscles gain strength and size,what must you consider?​

A)You should work the same muscle group every day to strengthen it.
B)Aerobic activity will detract from muscle building.
C)​Muscles need a day or two of rest to refuel and repair.
D)​You only need to do stretching exercises before strength training.
E)You need 1.5-2.0 g of protein per kg body weight per day to gain muscle.

Question 57

Which athlete will use the least protein for fuel during exercise?​

A)Joe,who is an endurance athlete and consumes a protein-rich diet
B)Charles,who is an endurance athlete and consumes a fat-rich diet
C)Gary,who is an endurance athlete and consumes a carbohydrate-rich diet
D)Rick,who is in a strength-training program and consumes a diet rich in branched-chain amino acids
E)Trey,who is in a strength-training program and consumes a high-carbohydrate diet

Question 58

A woman wants to begin a weight training program.What advice would you give her?​

A)She needs to be careful that she doesn't lose lean body tissue.
B)Her training will be a good way to strengthen and firm her muscles.
C)​She needs to limit her workouts so she doesn't develop bulky muscles.
D)​Her energy expenditure may slow down,causing weight gain.
E)​She should take a daily vitamin and mineral supplement because weight training depletes many nutrient stores.

Question 59

Calculate how much carbohydrate a 175-pound athlete who is in training 4-5 hours per day should eat each day in order to enhance his body's storage of glycogen.​

A)385-550 grams
B)40-56 grams
C)​88-123 grams
D)​477-795 grams
E)​636-954 grams

Question 60

Protein is needed by the body to support an exercise program because of its role in:​

A)contributing a major part of fuel in strength training.
B)sparing carbohydrate from being used for fuel.
C)​repairing muscle tissue after exercise.
D)​being converted to glycogen for storage in muscles.
E)​attracting water into the muscle tissue and adding bulk.

Question 61

Athletes often use whey protein products to prepare for competition because:​

A)proteins help to increase muscle size.
B)whey provides amino acids that are more quickly digested and absorbed.
C)​protein supplements provide superior nutrition to meals of regular foods.
D)​the essential amino acids in whey can increase energy and enhance performance.
E)whey is a complete protein with branched-chain amino acids that stimulate energy metabolism.

Question 62

A weight lifter is taking creatine supplements to increase the power in his muscles.What is the most likely effect of taking the supplement?​

A)weight gain
B)stimulation of muscle growth
C)​energy enhancement from additional stored creatine phosphate in the muscles
D)​enhanced endurance activity performance
E)​a placebo effect will increase endurance

Question 63

Which substance is illegal in sports and among the most dangerous ergogenic aids?​

A)chromium picolinate
B)an anabolic steroid hormone
C)​creatine
D)​conjugated linoleic acid
E)​caffeine

Question 64

If an athlete has lost 2 lb.of weight during vigorous exercise,how much of this beverage would he be recommended to drink for rehydration?​

A)at least 1 bottle
B)at least 1 1/3 bottles
C)​at least 2 bottles
D)​at least 2 2/3 bottles
E)​at least 5 bottles

Question 65

The term ergogenic:​

A)on food and supplement labels is regulated by the FDa.
B)is associated with supplements claimed to prevent chronic diseases.
C)​implies that the product is safe to consume.
D)​implies that a product has special work-enhancing powers.
E)​means capable of halting oxidative stress and reducing inflammation.

Question 66

Which statement regarding carnitine is true?​

A)It is a nonessential nutrient.
B)It is a fat burner.
C)​The more carnitine consumed,the more energy produced.
D)​Vegetarians have more total body carnitine than meat eaters do.
E)​Carnitine supplements have a small but significant effect on muscle function and energy metabolism.

Question 67

What is the recommendation for carbohydrate intake for an athlete who consumes 2800 calories per day?​

A)130-140 grams
B)70-245 grams
C)​1260-1820 grams
D)​315-455 grams
E)​600-900 grams

Question 68

Your friend is participating in a strenuous world-class competition that lasts for over four hours.What would you recommend to your friend?​

A)Don't worry about electrolyte losses.
B)Consume sports drinks and pretzels.
C)​Take electrolyte or salt tablets.
D)​Drink plenty of plain water.
E)​Drink a fluid containing sucrose,not fructose.

Question 69

Carbonated beverages are not a good choice for meeting an athlete's fluid needs because they:​

A)do not enhance athletic performance.
B)speed up the use of glycogen.
C)​have a potentially hazardous diuretic effect.
D)​make a person feel full quickly and may limit fluid intake.
E)​have a diuretic effect,causing rapid dehydration.

Question 70

Muscle growth is stimulated by:​

A)excess protein in the diet.
B)branched-chain amino acids.
C)​physically demanding activity.
D)​amino acid supplements.
E)​the presence of essential amino acids.

Question 71

Which foods would not be appropriate as part of a pregame meal?​

A)toast and pineapple juice
B)pancakes with syrup
C)​high-fiber cereal with whole milk
D)​baked potato and orange juice
E)​turkey sandwich and low-fat milk

Question 72

What is the best way for athletes to ensure they have adequate sodium levels in their bodies?​

A)Use salt tablets after large sweat losses from exercise.
B)During competition,use sports drinks that are high in glucose content.
C)​Do not restrict salty foods in the days before competition.
D)​Restrict water intake during competition to avoid hyponatremia.
E)​Include an electrolyte-enhanced beverage at all meals.

Question 73

A varsity sprinter is considering taking caffeine pills before his competition to help his performance.What information would you give him?​

A)Caffeine provides no performance benefits for any type of athletic events.
B)Caffeine will help dilate blood vessels to increase blood flow to the muscles.
C)​He will not have to worry about adverse effects because caffeine does not have any.
D)​He needs to be aware that sport governing bodies prohibit high doses of caffeine.
E)​Even in low doses,caffeine causes stomach upset,nervousness,irritability,headaches,dehydration,and diarrhea.

Question 74

Describe the composition and characteristics of an ideal pregame meal at 1,2,and 3 hours before competition.

Question 75

For an individual who is participating in a 45-minute walk,how essential is this beverage?​

A)It is needed to replace the glucose that has been depleted.
B)The potassium in the beverage is needed to quickly replace lost potassium.
C)​It may help to replace fluid losses from sweat.
D)​The iron is essential to replace losses from the exercise.
E)​The vitamin C contributes to post-exercise recovery.

Question 76

An advantage of using sport drinks for fluid replacement during exercise is that:​

A)they contain double the carbohydrate concentration of soft drinks.
B)they have a pleasant taste,which encourages consumption.
C)​they are high in sugar to quickly replace losses in sweat.
D)​they are very low in calories.
E)​they provide minerals,such as calcium and iron,that are lost in sweat.

Question 77

Why would you tell someone not to drink alcohol before engaging in an athletic event?​

A)It promotes water retention.
B)It makes people nervous or jittery.
C)​It enhances temperature regulation.
D)​It is a diuretic.
E)​It speeds up basal metabolism.

Question 78

What can be said about the sodium content of this beverage?​

A)It can help to replenish sodium lost in sweat during exercise.
B)Because of the high level of sodium,it should be consumed with caution.
C)​It is too high to consume before exercise.
D)​Drinking this beverage will not provide any benefit to an athlete.
E)​The type of sodium in the beverage is not usable.

Question 79

What are anabolic steroids? Describe the side effects of taking steroids.

Question 80

What would be the performance effects of the carbohydrate in this sports beverage?​

A)There is not enough carbohydrate to enhance performance.
B)The percentage of carbohydrate is high enough to delay fluid passage from the stomach to the intestine.
C)​It may cause abdominal cramps,nausea,and diarrhea.
D)​This percentage of carbohydrate has been shown to enhance performance.
E)​There would be a negative effect because the source of carbohydrate is not glucose.