Deck 4: Carbohydrates: the Main Energy Food

Question 1

The maximal amount of energy that may be derived from exogenous carbohydrate is approximately grams per minute.

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

Answer 1

A

Question 2

If blood glucose levels decrease, gluconeogenesis is a process in the body that produces glucose internally by

A) converting fatty acids to glucose.
B) converting amino acids to glucose during the glucose-alanine cycle.
C) chemical reactions that occur in the villi of the small intestine.
D) utilizing substrates obtained only from glycerol.

Answer 2

B

Question 3

During several months of endurance training, all of the following have been noted to occur EXCEPT

A) you may be able to perform at 70 percent or higher of your VO2 max, without excess lactic acid accumulation.
B) the enzymes that metabolize carbohydrates in muscle cells will increase.
C) there is more reliance on carbohydrate oxidation during submaximal exercise.
D) you will be able to work at a greater percentage of your VO2 max without fatigue.

Answer 3

C

Question 4

The Acceptable Macronutritent Distribution Range recommends a dietary carbohydrate intake of percent of the total daily caloric intake.

A) 65-70
B) 45-65
C) 45-55
D) None of the answers are correct.

Question 5

Carbohydrate supplementation is beneficial to performance

A) when the continuous exercise work bouts last 60 minutes or less.
B) in high-intensity exercise bouts lasting less than 30 minutes.
C) when substantial amounts of the carbohydrates are consumed a day or two prior to the event.
D) when taken less than one hour prior to the event for individuals who are prone to reactive hypoglycemia.

Question 6

Although more research is needed, which of the following carbohydrate substrates have been shown to have the potential for ergogenic effects?

A) Fructose 1, 6-diphosphate salts.
B) Dihydroxyacetone and pyruvate.
C) Lactate salts.
D) All of these choices are correct.

Question 7

Which of the following is true of fructose?

A) It is absorbed more slowly than glucose
B) It is absorbed more quickly than glucose
C) provides more carbohydrate per gram than glucose
D) Recommendations are for consumption of a 8-10% solution during exercise

Question 8

At the present time, scientific data support a relationship between refined sugar and only one health problem:

A) obesity.
B) dental caries.
C) diabetes.
D) cardiovascular disease.

Question 9

For athletes involved in preparation for prolonged heavy exercise, it is recommended that percent of their Calories should be obtained from carbohydrates.

A) 40-50
B) 60-70
C) 20-30
D) 80-90

Question 10

The three major monosaccharides are

A) glucose, fructose, and glycogen.
B) glucose, glycogen, and sucrose.
C) glucose, fructose, and sucrose.
D) glucose, fructose, and galactose.

Question 11

Complex carbohydrates are primarily found in

A) starchy vegetables and whole grains.
B) fresh, but not frozen, fruits and vegetables.
C) green, leafy vegetables and fruits.
D) whole grains and citrus fruits.

Question 12

One reason why carbohydrate is the most important energy food for exercise is that

A) it is the only food that can be used for aerobic energy production.
B) it is a more efficient fuel than fat.
C) it produces ATP for muscle contraction more slowly than fat, but for a longer period of time.
D) All of the answers are correct.

Question 13

The dietary technique designed to increase the glycogen content in both the liver and the muscles in an attempt to delay the onset of fatigue is referred to as all of the following except

A) carbohydrate loading.
B) glycogen loading.
C) glycogen super compensation.
D) glucose loading.

Question 14

The most practical way to determine if muscles have increased their glycogen stores would be

A) to keep an accurate record of your body weight.
B) to have a muscle biopsy taken.
C) to keep an accurate record of carbohydrates ingested and convert this to caloric intake.
D) to strictly follow the classic program and assume that the stores have increased.

Question 15

What is the recommended amount of carbohydrate that should be consumed 4 hours prior to exercise for an individual participating in intense training?

A) 8-10 g/kg body weight
B) 4-5 g/kg body weight
C) 1-2 g/kg body weight
D) there are no such recommendations

Question 16

Which of the following statements concerning the fates of blood glucose is FALSE?

A) Blood glucose may be used as energy
B) Liver glycogen may be reconverted directly to blood glucose
C) Muscle glycogen may be reconverted directly to blood glucose
D) Blood glucose may be converted to and stored as fat

Question 17

Each gram of carbohydrate contains approximately Calories.

A) 4
B) 5
C) 7
D) 9

Question 18

During rest, carbohydrate supplies approximately percent of the body's energy needs.

A) 85
B) 70
C) 60
D) 40

Question 19

Why is it important to consume high to moderate glycemic index (GI) carbohydrates immediately after exercise?

A) Provides more carbohydrate per gram than low GI carbohydrates
B) Stimulates a more rapid insulin response
C) Prevents the athlete from going to sleep immediately after exercise
D) They stimulate the thirst mechanism

Question 20

The greatest total amount of carbohydrate stored in the body is in the form of

A) blood glucose.
B) liver glycogen.
C) muscle glycogen.
D) both liver and muscle glycogen of about equal amounts.

Question 21

Over the 24-hour period, the rate of muscle glycogen recovery is percent per hour.

A) 2-4
B) 5-7
C) 8-10
D) 11-13

Question 22

Following a meal high in simple carbohydrate which of the following is most likely to occur in the next 1-2 hours?

A) suppression of insulin with a resultant hyperglycemia
B) hyperglycemia which stimulates insulin secretion followed by a possible hypoglycemia
C) hypoglycemia which stimulates insulin secretion and a return to normal blood glucose levels
D) hyperglycemia with a suppression of insulin secretion and movement of blood glucose into the liver and muscle tissues
E) no change in blood glucose level

Question 23

Which of the following statements concerning carbohydrate use as an energy source is FALSE?

A) it supplies about 40 percent of the body's energy at rest
B) it is the main fuel during exercise of high intensity
C) most athletes should consume large amounts just prior to performance for quick energy
D) intake during performance may help to prolong endurance capacity in very prolonged events
E)the major source of carbohydrate energy during exercise is muscle glycogen and a well-fed athlete will have enough for over an hour of exercise

Question 24

Which of the following food exchanges is least likely to be high in dietary fiber?

A) vegetable
B) starch/bread
C) milk
D) fruit
E) meat (including legumes)

Question 25

The ingestion of which sugar has been associated with gas, bloating, abdominal pain and diarrhea in about 10 percent Americans?

A) Glucose
B) Sucrose
C) Maltose
D) Lactose
E) Dextrose

Question 26

During exercise which of the following carbohydrate solutions is recommended for active individuals?

A) 2-4
B) 4-6%
C) 6-10%
D) 10-18%

Question 27

Which organ secretes the major digestive enzymes into the small intestine?

A) liver
B) gall bladder
C) kidney
D) pancreas
E) jejunum

Question 28

The Food and Drug Administration, Consumer Union and other researchers have concluded that artificial sweeteners

A) are a definitive risk for cancer.
B) appear to be safe to use in small amounts.
C) are not very effective in weight-control programs.
D) All of the answers are correct.

Question 29

Common table sugar is:

A) glucose
B) dextrose
C) fructose
D) sucrose
E) maltose

Question 30

Which of the following statements relative to carbohydrate loading is false?

A) it is beneficial primarily for athletes involved in prolonged endurance events, such as the typical marathon (26.2 miles)
B) it involves the intake of about 500-600 grams of carbohydrate each day for several days prior to competition
C)although some, but not all, research generally supports its effectiveness as a means to help delay the
Onset of fatigue in the latter stages of prolonged exercise tasks, its use by endurance athletes, such as marathoners, appears to be prudent
D)the major advantage of carbohydrate loading is the increased storage of glycogen in the adipose cells for use during exercise
E)the increase in carbohydrate stores in the body may be detected by the increased body weight attributed to the water-binding effect of stored glycogen

Question 31

The disaccharide found in milk is:

A) fructose
B) galactose
C) glucose
D) maltose
E) lactose

Question 32

Reasonable estimates suggest that athletes who want to consume the maximal amount of exogenous carbohydrate that may be oxidized during exercise may use approximately how many grams per hour of the ingested glucose?

A) 5-10
B) 20-25
C) 60-100
D) 200-250
E) 300-400

Question 33

Which of the following is not a monosaccharide?

A) maltose
B) glucose
C) fructose
D) galactose

Question 34

The technique of carbohydrate loading is effective primarily for which type of athletic events?

A) power events like weight lifting
B) speed events like sprinting
C) anaerobic endurance events like the 400 meter run
D) short aerobic endurance events like a 5K (3.1 mile) run
E) long endurance events like marathons and long triathlons

Question 35

Which of the following is NOT one of the potential health benefits of dietary fiber?

A) it may increase the bulk in the large intestine and dilute possible carcinogens
B) it may increase the bulk in the large intestine and help speed up intestinal transit
C) it may bind with carcinogens and help to excrete them
D) it may help excrete bile salts and reduce serum cholesterol levels
E) it may bind with certain minerals such as zinc and help to excrete them

Question 36

Which of the following types of foods has the lowest glycemic index?

A) White bread
B) Orange juice
C) Table sugar
D) Legumes
E) Apple

Question 37

Which of the following hormones is involved in reducing the amount of glucose in the blood in reaction to hyperglycemia?

A) epinephrine
B) thyroxin
C) cortisol
D) glucagon
E) insulin

Question 38

Which hormone secreted during exercise, particularly intense exercise, is the key hormone for mobilizing glucose from the liver and fatty acids from the adipose tissue to provide blood sources of energy to the muscle?

A) insulin
B) epinephrine
C) cortisol
D) thyroxin
E) testosterone

Question 39

How much carbohydrate per kilogram body weight should be consumed daily in order to restore muscle glycogen levels to normal after intense training?

A) 1-3
B) 4-6
C) 7-10
D) 11-13

Question 40

Which of the following is the least likely metabolic fate of glucose intake following a prolonged aerobic exercise task?

A) it is taken into the muscles to help reform muscle glycogen
B) it is taken into the adipose cells to help form body fat
C) it is taken into the liver to help restore liver glycogen
D) it helps to restore the blood glucose levels, if low, to normal

Question 41

What is the ratio of carbohydrate to protein that should be consumed following endurance exercise in order to enhance glycogen synthesis?

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

Question 42

The primary carbohydrate source of energy for physical performance is muscle glycogen.

Question 43

Dietary fiber is the general term for the carbohydrate disaccharides in plant cells. They are resistant to
digestive enzymes.

Question 44

Carbohydrate is an important fuel for high-intensity aerobic events lasting over an hour or two.

Question 45

The sole function of carbohydrates in the body is energy production.

Question 46

Insulin facilitates the uptake and utilization of sucrose by various tissues in the body.

Question 47

Hyperglycemia may lead, in turn, to a reactive hypoglycemia.

Question 48

What is the Adequate Intake (AI) for total fiber for young adult females and males, respectively?

A) 12 grams, 15 grams
B) 25 grams, 38 grams
C) 45 grams, 65 grams
D) 80 grams, 130 grams
E) 130 grams, 160 grams

Question 49

What two tissues in the body store the most carbohydrate?

A) adipose and kidney
B) kidney and liver
C) liver and muscles
D) muscles and kidney
E) adipose and muscles

Question 50

Starches are actually complex carbohydrates that generally form when three or more glucose
molecules combine.

Question 51

Of the three monosaccharides, galactose is of most importance to human physiology.

Question 52

Galactose is found in milk, as part of lactose.

Question 53

High concentrations of fructose may draw water from the circulatory system into the intestines, thus
creating physical problems to the athlete during competition.

Question 54

Per serving, which of the following food exchanges contains the greatest amount of carbohydrate IN GRAMS?

A) lean meat
B) skim milk
C) fruit
D) vegetable
E) fat

Question 55

Which hormone is released from the pancreas and generally increases the rate of gluconeogenesis in the liver?

A) glucagon
B) cortisol
C) epinephrine
D) human growth hormone
E) adrenalin

Question 56

The GLYCEMIC INDEX represents:

A) the degree to which an athlete suffers from hypoglycemia
B) the amount of glucose released into the blood in response to exercise
C) the effect a particular food has on the rate and amount of increase in the blood glucose level
D) the amount of stored glycogen in the muscle and liver
E) the total amount of insulin released in response to food intake

Question 57

Although percentages vary, according to the most healthful dietary programs consulted, all concur that
the majority of the total caloric intake should be in the form of complex carbohydrates.

Question 58

Dietary carbohydrates are considered to be important in preventing certain chronic diseases and as
part of a proper diet to lose excess body fat.

Question 59

Which of the following cannot be used to form new glucose in the body?

A) amino acids
B) pyruvate
C) fatty acids
D) protein
E) glycerol

Question 60

Carbohydrates are organic compounds that contain carbon, hydrogen, and nitrogen in various combinations.

Question 61

Carbohydrate loading is necessary for the vast majority of athletes.

Question 62

represents a ranking system relative to the effect of consuming 50 g of a particular carbohydrate food has on blood glucose response over 2 hours.

A) The glycemia
B) The glycemic index
C) The glycemic load
D) The glucose chart

Question 63

The onset of fatigue may be delayed by glucose ingestion, as this spares the liver glycogen and thus
prevents hypoglycemia in susceptible individuals.

Question 64

Blood glucose is regulated by several hormones.

Question 65

Carbohydrates represent one of our most important ergolytic nutrients.

Question 66

If conducted properly, carbohydrate loading should increase glycogen content in the muscle two to
three times beyond normal and nearly double liver glycogen content.

Question 67

Foods containing high amounts of refined sugars have a low glycemic index.

Question 68

To control lactose intolerance, certain dairy products must be totally reduced or avoided while
maintaining adequate calcium intake.

Question 69

Many health organizations recommend that the intake of refined sugar amount to less than 10 percent
of daily caloric intake.

Question 70

The high-carbohydrate diet should contain about 15-20 grams of carbohydrate per kilogram of body weight.

Question 71

Carbohydrates are classified into categories based on the number of molecules they are made of.

Question 72

During high-intensity aerobic activities lasting more than 2 hours, the primary energy source is

A) Carbohydrates
B) Both fat and protein
C) Fat
D) Proteins

Question 73

The activities that may benefit from carbohydrate feedings are associated with long duration at
moderate to high intensity levels or those that require intermittent bouts of intensive activity over a prolonged period.

Question 74

The health benefits of carbohydrates are inversely proportioned to their glycemic index and load.

Question 75

Epinephrine, glucagon, and cortisol are hormones that help to maintain and even increase blood
glucose levels during exercise.