Deck 10: Diet Planning: Food First, Supplements Second

Question 1

Discuss the safety and effectiveness of caffeine and alcohol.

Answer 1

not answer

Question 2

Explain how energy intake and nutrient density are fundamental to diet planning.

Answer 2

not answer

Question 3

Athletes who are reducing their energy (kcal) intake in an effort to lose weight should consume nutrient-dense foods so that:

A) nutrient intake will remain adequate.
B) hormone levels will not be negatively affected.
C) hydration status will remain unaffected.
D) supplements will be better utilized by the body.

Answer 3

A

Question 4

Define the word diet.

Question 5

The recommended minimum amount of energy that an athlete should consume daily is:

A) 20 kcal/kg of body weight.
B) 25 kcal/kg of body weight.
C) 30 kcal/kg of body weight.
D) 35 kcal/kg of body weight.

Question 6

Create a 1-day diet plan for an athlete based on MyPyramid.

Question 7

A female who is sedentary needs approximately _____ kcal/kg to maintain body weight:

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

Question 8

Outline the information included on the Supplement Facts label.

Question 9

Translate sports nutrition recommendations to food choices.

Question 10

Why is the intake of a minimum amount of carbohydrate recommended?

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

Question 11

According to the textbook, the word diet should be defined as:

A) a restriction of food and beverages in an effort to lose weight.
B) an increase or decrease in caloric intake to gain or lose weight.
C) a pattern of eating.
D) nutrition periodization.

Question 12

Make practical suggestions for food and fluid intake prior to, during, and after exercise.

Question 13

Which energy-containing compound is typically eliminated from the diet when one is trying to lose body fat?

A) Carbohydrate
B) Protein
C) Fat
D) Alcohol

Question 14

What does the term "discretionary calories" mean?

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 15

Discuss the role of supplementation in an athlete's diet.

Question 16

What does the term "empty calories" mean?

A) High in calories
B) Devoid of calories
C) Contains artificial sweeteners
D) Contains calories but lack nutrients

Question 17

For an athlete trying to lose body fat, what is the minimum amount of carbohydrate that should be consumed each day?

A) 4 g/kg
B) 5 g/kg
C) 6 g/kg
D) 7 g/kg

Question 18

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 19

The first goal of dietary planning is to establish daily _____ intake.

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

Question 20

Nutrient density is a concept that is based on the relationship between:

A) protein and vitamins/minerals.
B) essential and nonessential nutrients.
C) energy and nutrients.
D) fat and sugar.

Question 21

What is the recommended intake of carbohydrate per hour during "stop and go" exercise (e.g. soccer, basketball, ice hockey)?

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

Question 22

What is the general recommendation regarding the percentage of carbohydrate appropriate for a sports beverage consumed during prolonged endurance exercise?

A) 2 to 4%
B) 4 to 8%
C) 8 to 10%
D) 10 to 12%

Question 23

Why is some fat usually included in a pre-exercise meal that is consumed several hours before exercise?

A) Supplies needed vitamins
B) Provides a feeling of satiety
C) Increases gastric emptying
D) Depresses insulin secretion

Question 24

Why is it important to consume carbohydrate immediately after exercise?

A) Rapid glycogen resynthesis
B) Stimulation of insulin secretion
C) Fat storage (adipose tissue) replenishment
D) a and b
E) a, b, and c

Question 25

The results of studies of pre-exercise food and fluid intake are most applicable to _____ athletes because the majority of studies have been conducted in this population.

A) strength
B) endurance
C) female
D) adolescent

Question 26

If a sports beverage contains a carbohydrate concentration of 6%, how much carbohydrate would be contained in 1,000 ml?

A) 6 g
B) 60 g
C) 66 g
D) 660 g

Question 27

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

A) The blood insulin concentration is depressed.
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.

Question 28

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

A) Replace some solid food with semi-solid food or liquid.
B) Increase foods known to be constipating, such as fat.
C) Eliminate food and fluid intake prior to exercise.
D) Add a fructose-containing sports beverage.

Question 29

Why is MyPyramid a useful tool for athletes?

A) It is a well-planned diet that meets the needs of nearly all athletes in training.
B) It is a general guideline that provides the minimum amount of carbohydrate recommended.
C) The website has individually planned diets for endurance and strength athletes.
D) The diet plans are formulated with athletes in mind.

Question 30

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

A) 0.5 g/kg of body weight
B) 1.0 g/kg of body weight
C) 1.5 g/kg of body weight
D) 2.0 g/kg of body weight

Question 31

Why does too large of a volume of food prior to exercise result in gastrointestinal (GI) distress?

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) Blood flow to the GI tract is decreased with the onset of exercise.

Question 32

During prolonged endurance exercise, what is the estimated maximum absorption of carbohydrate per hour?

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

Question 33

match the phrase with the most accurate and complete description(s).
Meet the individual needs of the athlete

A) Goal associated with food and fluid intake prior to exercise
B) Goal associated with food and fluid intake during exercise
C) Goal associated with food and fluid intake after exercise
D) a and b
E) All of the above

Question 34

match the phrase with the most accurate and complete description(s).
Primary prevention of hyponatremia

A) Goal associated with food and fluid intake prior to exercise
B) Goal associated with food and fluid intake during exercise
C) Goal associated with food and fluid intake after exercise
D) a and b
E) All of the above

Question 35

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

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

Question 36

match the phrase with the most accurate and complete description(s).
Provide carbohydrate

A) Goal associated with food and fluid intake prior to exercise
B) Goal associated with food and fluid intake during exercise
C) Goal associated with food and fluid intake after exercise
D) a and b
E) All of the above

Question 37

What is the recommended intake of carbohydrate per hour during prolonged endurance exercise?

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

Question 38

match the phrase with the most accurate and complete description(s).
Resynthesize muscle glycogen

A) Goal associated with food and fluid intake prior to exercise
B) Goal associated with food and fluid intake during exercise
C) Goal associated with food and fluid intake after exercise
D) a and b
E) All of the above

Question 39

The practitioner most qualified to evaluate an athlete's diet and recommend changes is a:

A) certified strength and conditioning specialist (CSCS).
B) certified athletic trainer (ATC).
C) certified sports dietitian.
D) certified nutritionist.

Question 40

match the phrase with the most accurate and complete description(s).
Delay fatigue

A) Goal associated with food and fluid intake prior to exercise
B) Goal associated with food and fluid intake during exercise
C) Goal associated with food and fluid intake after exercise
D) a and b
E) All of the above

Question 41

In which mesocycle is the athlete's energy intake likely to be the lowest because the daily energy expenditure is likely to be lowest?

A) Active recovery
B) Competition
C) Pre-competition
D) Intense training during the preparation period

Question 42

Hydration status in athletes does not seem to be negatively affected by a caffeine intake up to:

A) 550 mg daily.
B) 300 mg daily.
C) 450 mg daily.
D) 200 mg daily.

Question 43

What is the relationship between alcohol and depression?

A) Alcohol causes depression.
B) Alcohol reduces depression.
C) There is no relationship between alcohol and depression.

Question 44

indicate whether or not the item MUST appear on the label of a dietary supplement.
Evidence of effectiveness:

A) must appear by law.
B) is not required by law.

Question 45

One drink of an alcoholic beverage is defined as:

A) 4 ounces wine.
B) 10 ounces wine cooler.
C) 12 ounces beer.
D) a and b
E) all of the above

Question 46

indicate whether or not the item MUST appear on the label of a dietary supplement.
Ingredients, listed in order of weight or predominance:

A) must appear by law.
B) are not required by law.

Question 47

Which of the following is a true statement 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 48

indicate whether or not the item MUST appear on the label of a dietary supplement.
The quantity of each compound contained in each unit (e.g., pill, capsule, etc.):

A) must appear by law.
B) is not required by law.

Question 49

indicate whether or not the item MUST appear on the label of a dietary supplement.
Serving size:

A) must appear by law.
B) is not required by law.

Question 50

A moderate dose of caffeine is defined as:

A) 100 to 200 mg daily.
B) 200 to 300 mg daily.
C) 300 to 400 mg daily.
D) 400 to 500 mg daily.

Question 51

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 52

By what mechanism does caffeine most likely enhance endurance performance?

A) Enhances mobilization and oxidation of free fatty acids
B) Uses fatty acids and thus spares muscle glycogen
C) Decreases the perception of fatigue
D) a and b
E) all of the above

Question 53

Athletes in which of the following sports typically have similar nutrient needs?

A) Football, basketball, baseball
B) Soccer, ice hockey, tennis
C) Gymnastics, handball, javelin
D) Cross-country skiing, ski jumping, figure skating

Question 54

indicate whether or not the item MUST appear on the label of a dietary supplement.
Active and inactive ingredients:

A) must appear by law.
B) are not required by law.

Question 55

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 % alcohol contained is low
C) Negative effect due to alcohol's diuretic effect
D) Positive effect due to an increased drive to drink

Question 56

Nutrition periodization refers to:

A) the number of meals that should be eaten each day.
B) the amount of "quality Calories" an athlete consumes each day.
C) the process of matching nutrient intake to training.
D) the timing of food and supplement intake.

Question 57

indicate whether or not the item MUST appear on the label of a dietary supplement.
A safety rating:

A) must appear by law.
B) is not required by law.

Question 58

Alcohol has a beneficial effect on heart disease when consumption is:

A) avoided.
B) low.
C) moderate.
D) high.

Question 59

The primary active ingredient in caffeine is:

A) methylxanthine.
B) theobromine.
C) ephedrine.
D) d-caffeine.

Question 60

The stage of training where weight loss is generally NOT recommended is:

A) early in the preparation stage.
B) during competition.
C) during active recovery.
D) a and b
E) all of the above

Question 61

indicate whether each product meets the legal definition of a dietary supplement.
Botanicals are:

A) included in the legal definition.
B) not included in the legal definition.

Question 62

What is the relationship between vitamin supplements and athletic performance?

A) A daily multivitamin supplement improves performance.
B) There is no relationship between a daily multivitamin supplement and improved performance.
C) A daily multivitamin supplement has been shown to decrease performance.
D) If a deficiency exists, a supplement of the deficient vitamin can improve performance.

Question 63

indicate whether each product meets the legal definition of a dietary supplement.
All ergogenic substances, compounds, or techniques are:

A) included in the legal definition.
B) not included in the legal definition.

Question 64

indicate whether each product meets the legal definition of a dietary supplement.
Herbals are:

A) included in the legal definition.
B) not included in the legal definition.

Question 65

indicate whether each product meets the legal definition of a dietary supplement.
Metabolites or constituents of a vitamin or mineral are:

A) included in the legal definition.
B) not included in the legal definition.

Question 66

How does creatine supplementation compare to illegal performance enhancers (such as anabolic steroids or blood doping) in regards to performance improvement?

A) Creatine supplements improve performance to a much greater degree.
B) Creatine supplements improve performance to a much lesser degree.
C) Creatine supplements improve performance to about the same degree.

Question 67

indicate whether each product meets the legal definition of a dietary supplement.
Vitamins are:

A) included in the legal definition.
B) not included in the legal definition.

Question 68

Which of the following is likely to have the greatest impact on improved performance?

A) Anabolic steroid use
B) Carbohydrate loading
C) Caffeine use
D) Training

Question 69

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

A) This statement is true but no such claims are 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 70

Of the following, which is likely to have the least effect on improving endurance performance?

A) Training
B) Dietary supplements containing caffeine
C) Ingesting carbohydrate when exercising over three hours
D) Ingesting fluid to match fluid losses

Question 71

indicate whether each product meets the legal definition of a dietary supplement.
Minerals are:

A) included in the legal definition.
B) not included in the legal definition.

Question 72

indicate whether each product meets the legal definition of a dietary supplement.
An amino acid:

A) is included in the legal definition.
B) is not included in the legal definition.

Question 73

indicate whether each product meets the legal definition of a dietary supplement.
Protein:

A) is included in the legal definition.
B) is not included in the legal definition.

Question 74

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

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

Question 75

During the transition/active recovery period, he consumes 2,800 kcal daily. Is this an appropriate amount to maintain body composition?

A) No
B) Yes

Question 76

indicate whether each product meets the legal definition of a dietary supplement.
Fat-burning substances are:

A) included in the legal definition.
B) not included in the legal definition.

Question 77

How many kg does he weigh (round to the nearest whole number)?

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

Question 78

What is the approximate minimum amount of kcal he should consume on any given day?

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

Question 79

According to scientific research, the dietary supplement most likely to improve performance is:

A) chromium picolinate.
B) antioxidant vitamins.
C) creatine.
D) branched chained amino acids.

Question 80

indicate whether or not the item MUST appear on the label of a dietary supplement.
The form of an herb-that is, fresh or dried:

A) must appear by law.
B) is not required by law.