Question 1

A carbohydrate-rich meal 3 to 4 hours prior to competition benefits an endurance athlete in which of the following ways?

Accepted Answer

A)   Maximizes free-floating fatty acids
B)   Enhances body's ability to use protein as an energy source
C)   Facilitates anaerobic glycolysis
D)   Increases muscle and liver glycogen stores D

Question 2

Recovery nutrition strategies for strength athletes focus on carbohydrate intake to replenish ________ stores and protein intake to provide _____________ to support muscle hypertrophy.

Accepted Answer

glycogen; amino acids

Question 3

Explain the purpose of utilizing a periodized nutrition program and outline the continuum of energy and nutrient needs specific to each phase.

Accepted Answer

Because they require optimum output from each of the energy systems, power athletes typically follow periodized training programs that outline a preplanned intensity and volume of exercise (typically including endurance exercise, high-intensity anaerobic training, and strength training) that varies and corresponds to training goals. A periodized nutrition program, in which calorie and macronutrient intakes vary based on the training regimen, ensures optimal fuel availability to support the athlete's specific training and competition demands. Energy and nutrient needs are highest during peak training, somewhat decreased during taper and competition, and much lower during the transition and rest phases.

Question 4

Although poor zinc intake is associated with decreased cardiovascular function and decreased muscular strength and endurance, why should zinc supplementation be discouraged?

Accepted Answer

A)   Excessive zinc intake can interfere with the conversion of glucose to glycogen.
B)   Excessive zinc intake can lower high-density lipoprotein (HDL)  levels and interfere with iron absorption.
C)   Excessive zinc intake can raise HDL levels and interfere with copper absorption.
D)   Excessive zinc intake can interfere with the body's ability to use fatty acids for energy.

Question 5

Which substance, found in high concentrations in type-2 skeletal muscle fibers, assists in prolonging the duration of exercise by buffering the acidity associated with the by-products of anaerobic energy systems?

Accepted Answer

A)   Carnosine
B)   Sodium bicarbonate
C)   Adenosine
D)   Creatine

Question 6

How often should carbohydrate consumption occur during an extended endurance workout to optimize performance?

Accepted Answer

A)   Every 10 minutes
B)   Every 15 to 20 minutes
C)   Every 30 minutes
D)   Every hour

Question 7

Endurance athletes should avoid carbohydrates in the hour prior to exercise to avoid reactive hypoglycemia.

Accepted Answer

A) True 
 B)False

Question 8

What role does carbohydrate consumption during recovery play in muscle protein synthesis?

Accepted Answer

A)   Carbohydrate intake replenishes glycogen, making more protein available.
B)   Carbohydrate intake blocks amino acid receptors and slows down protein synthesis.
C)   Carbohydrate intake enhances amino acid intake and stimulates muscle protein synthesis.
D)   Carbohydrate intake does not impact muscle protein synthesis.

Question 9

Explain what happens physiologically when an athlete "bonks" or "hits the wall."

Accepted Answer

The answer of Explain what happens physiologically when an athlete...

Question 10

A power athlete is unable to consume the recommended amount of carbohydrates during exercise due to gastrointestinal upset. What recommendation should be provided to this athlete?

Accepted Answer

A)   Use a carbohydrate mouth rinse approximately every 10 minutes.
B)   Consume sodium bicarbonate prior to the exercise bout.
C)   Consume water with a small amount of salt added instead.
D)   Use a protein gel in place of the carbohydrates.

Question 11

When should an athlete who participates in heavy resistance training consume protein in order to maximize muscle protein synthesis?

Accepted Answer

A)   Within 30 minutes following completion of the workout.
B)   Within several hours following the workout, up to 48 hours afterward.
C)   Within 30 minutes following completion of the workout and then again within 1 to 2 hours.
D)   Within the first 3 hours following the workout.

Question 12

Deficiency of which of the following minerals can limit aerobic capacity?

Accepted Answer

A)   Phosphorus
B)   Potassium
C)   Sodium
D)   Iron

Question 13

What are the two primary principles endurance athletes should follow to avoid extreme fatigue and optimize performance? Select all that apply.

Accepted Answer

A)   Optimize liver and muscle glycogen stores.
B)   Enhance efficiency with which protein and carbohydrates are converted to fuel.
C)   Enhance efficiency with which glucose and fatty acids are converted to fuel.
D)   Maximize hydration status.
E)   Optimize free-floating blood glucose.

Question 14

Which of the following would be considered benefits of a hyperhydration protocol prior to intensive training? Select all that apply.

Accepted Answer

A)   Increased urination
B)   Delayed dehydration
C)   Increased body weight
D)   Maintenance of high fluid volume
E)   Offset of core temperature increase

Question 15

Why is it important that endurance athletes take in sufficient amounts of protein? Select all that apply.

Accepted Answer

A)   It is required to repair damaged muscle tissue.
B)   It enhances glycogen replenishment in the absence of sufficient carbohydrates.
C)   It maintains nitrogen balance.
D)   It enhances the ability to resist dehydration.
E)   It maintains appropriate electrolyte levels.

Question 16

Based on the most current research, what strategy might an endurance athlete follow in order to maximize the amount of carbohydrates absorbed when consumed during exercise?

Accepted Answer

A)   Consume different types of carbohydrates
B)   Consume protein with the carbohydrates
C)   Consume carbohydrates every 10 to 15 minutes
D)   Consume fat with the carbohydrate

Question 17

Why do strength athletes typically have high caloric needs despite expending relatively few calories during training or competition?

Accepted Answer

A)   Competitive strength athletes typically have high muscle mass and therefore high metabolic rates.
B)   Competitive strength athletes require extra calories to refuel glycogen stores.
C)   Competitive strength athletes require extra calories to replace damaged muscle tissue.
D)   Competitive strength athletes rely on the phosphagen system, which requires extra calories.

Question 18

What results are noted when protein consumption for strength athletes exceeds the 1.2 to 1.7 g/kg recommended by the American College of Sports Medicine and the Academy of Nutrition and Dietetics?

Accepted Answer

A)   Decreased amino acid catabolism is noted.
B)   Increased glycogen storage is noted.
C)   Increased free-floating triglycerides are noted.
D)   No additional strength benefit is noted.

Question 19

What adaptations occur in highly trained endurance athletes that serve to increase aerobic power? Select all that apply.

Accepted Answer

A)   Increased cellular metabolism
B)   Increased mitochondrial concentration
C)   Enhanced delivery of oxygen to working cells
D)   More efficient utilization of fuel
E)   Increased ability to utilize protein as an energy source

Question 20

Which of the following are common nutritional mistakes made by athletes? Select all that apply.

Accepted Answer

A)   Focus on weight instead of body composition
B)   Eating too frequently
C)   Lack of adequate micronutrient supplementation
D)   Failure to maintain adequate hydration status
E)   Excessive energy restriction

Exam 9: Nutritional Strategies for Competitive Endurance, Strength, and Power Athletes