Deck 23: Nutrition, Body Composition, and Performance

Question 1

Which of the following concentrations of carbohydrate-containing solutions (e.g., drinks) is recommended for supplementation during exercise?

A) 1-2% carbohydrate
B) 6-8% carbohydrate
C) 10-15% carbohydrate
D) 20-25% carbohydrate

Answer 1

B

Question 2

The recommended intake of protein for athletes who participate in high-intensity endurance exercise is

A) 0.8 g/kg/day.
B) 0.9 g/kg/day.
C) 1.2-1.4 g/kg/day.
D) 1.6-1.7 g/kg/day.

Answer 2

C

Question 3

The recommended fluid intake during high-intensity events of one to three hours is

A) 500-1,000 ml water/hour.
B) 500-1,000 ml water with NaCl and 6-8% carbohydrate/hour.
C) 800-1,600 ml water with NaCl and 6-8% carbohydrate/hour.
D) none of the above.

Answer 3

C

Question 4

Which of the following is associated with adequate hydration during exercise?

A) lower core temperature
B) lower heart rate
C) lower perceived exertion
D) all of the above

Question 5

The consumption of carbohydrates during prolonged endurance exercise delays fatigue by

A) sparing the use of muscle glycogen.
B) favoring the use of fat as a fuel.
C) increasing the rate of gluconeogenesis.
D) maintaining blood glucose.

Question 6

Hyponatremia is more likely to affect the marathon runner who

A) finishes the race more quickly (i.e., <4 hours).
B) consumes less fluid than the amount of sweat loss.
C) consumes large amounts of hypotonic fluids.
D) consumes snacks and fluids containing sodium.

Question 7

The optimum body fatness for athletes is

A) 8 percent.
B) 12 percent.
C) 15 percent.
D) dependent on the sport and the individual.

Question 8

Vitamin supplementation is

A) required for all athletes.
B) important for achieving a high VO₂ max.
C) needed only when an athlete is clearly deficient.
D) more important for male athletes.

Question 9

Which of the following should be included in a pregame meal?

A) large amounts of protein
B) large amounts of complex carbohydrates
C) large amounts of fat
D) large amounts of simple sugars

Question 10

Which of the following diets is associated with the highest muscle glycogen levels?

A) high-carbohydrate diet
B) mixed diet
C) low-carbohydrate, high-fat diet
D) All three diets are associated with similar muscle glycogen levels.

Question 11

The modified method of carbohydrate loading results in muscle glycogen levels that are ________________ to muscle glycogen levels achieved using the classical method.

A) much lower than
B) about the same as
C) much higher than

Question 12

Which of the following statements is true, relative to fluids taken during exercise?

A) Cold drinks are absorbed faster than warm drinks.
B) Small volumes (about 200 ml) are absorbed faster than large volumes (about 600 ml).
C) A glucose concentration greater than 10% does not interfere with the absorption of water.
D) Exercise, independent of intensity, has no effect on the absorption of H₂O.

Question 13

The RDA for protein in adults is

A) 0.6 g/kg/day.
B) 0.8 g/kg/day.
C) 1.2 g/kg/day.
D) 1.6 g/kg/day.

Question 14

Which of the following conditions increases the rate of amino acid utilization during exercise, as measured by an increased rate of nitrogen excretion in sweat?

A) low-carbohydrate diet
B) high-carbohydrate diet
C) high-fat diet
D) low-protein diet

Question 15

During heavy exercise lasting less than two hours, the primary fuel for muscular work is

A) blood glucose.
B) plasma FFA.
C) muscle glycogen.
D) amino acids.

Question 16

Muscle glycogen is replenished most rapidly when carbohydrates are consumed

A) during exercise.
B) immediately following exercise.
C) hours after exercise.
D) at any time.

Question 17

The best indicator of salt and water balance is

A) monitoring body weight.
B) urine color.
C) measuring plasma volume.
D) measuring plasma sodium.

Question 18

The ingestion of carbohydrates during prolonged (2+ hours) exercise increases time to exhaustion.

Question 19

The condition that can occur in ultra-endurance (4+ hours) events when water alone is used to replace fluid loss is

A) hypernatremia.
B) supercompensation.
C) hyponatremia.
D) glycosuria.

Question 20

"Supercompensation" refers to the

A) increase in muscle mass following heavy exercise.
B) increase in muscle glycogen when exhaustive exercise is followed by a high-carbohydrate diet.
C) procedures for paying subjects who are engaged in exhaustive exercise studies.
D) consumption of a high-protein diet following weight training to increase muscle mass.

Question 21

Recent evidence confirms that the increased Ca⁺⁺ excretion following consumption of a high protein diet negatively impacts net stores of bone Ca⁺⁺.

Question 22

The insulin response to carbohydrate ingestion during rest and during endurance exercise is the same.

Question 23

Women athletes are more prone to iron deficiency because their dietary iron intake is more likely to be inadequate.

Question 24

Since athletes need more protein than the average sedentary individual, athletes need to increase the amount of protein in their diets.

Question 25

Male athletes are more likely to be iron deficient than female athletes.