Deck 10: Performance Nutrition

Question 1

A female athlete weighs 119 pounds before a race and 114 pounds after the race. How much fluid should she consume to replace losses from exercising?

A)1 cup
B)3 cups
C)10 cups
D)13 cups

Answer 1

C

Question 2

Which condition may athletes develop from sweating profusely over a long period of time without replacing lost sodium?

A)hyponocturia
B)hyponatremia
C)hypernatremia
D)hypochloridemia

Answer 2

B

Question 3

Most athletes probably need somewhat more protein than sedentary people.

Answer 3

True

Question 4

Which substance may place an extra burden on the kidneys?

A)carnitine
B)chromium picolinate
C)glucose polymers
D)whey protein powder

Question 5

Which term refers to the illegal drug that has been used to increase oxygen capacity in athletes?

A)guarana
B)spirulina
C)ephedra
D)epoetin

Question 6

Canadian Physical Activity Guidelines support which of the following physical activity recommendations for healthy Canadians aged 18-64 years?

A)10 minutes of muscle and bone strengthening activities weekly
B)30 minutes of accumulated vigorous physical activity each day
C)60 minutes of moderate physical activity every day
D)150 minutes of moderate to vigorous physical activity over a week

Question 7

Why should raw eggs be avoided in recipes for homemade shakes?

A)They often have bacteria that cause food poisoning.
B)They provide excessive cholesterol levels.
C)They contain high amounts of sodium.
D)They are difficult for the body to digest.

Question 8

To emphasize muscle endurance in weight training, you would combine high resistance (heavy weights) with a low number of repetitions.

Question 9

What do muscles gain in response to the overload of exercise?

A)endurance
B)flexibility
C)size
D)aerobic capacity

Question 10

What type of exercise can help maximize and maintain bone mass?

A)walking
B)stretching
C)swimming
D)weight training

Question 11

Which of the following characteristics is associated with improved cardiorespiratory endurance?

A)reduced blood pressure
B)decreased oxygen delivery
C)increased resting pulse
D)decreased cardiac output

Question 12

What is the best food source of carnitine for athletes?

A)carrots
B)milk
C)strawberries
D)legumes

Question 13

In 2014, approximately what percentage of Canadians over the age of 12 were at least moderately active?

A)27
B)54
C)65
D)88

Question 14

As a general rule, endurance athletes should aim for an average intake of how many Calories per kilogram of body weight?

A)23
B)41
C)50
D)75

Question 15

Which nutrient is lost in body sweat during physical activity?

A)vitamin C
B)potassium
C)magnesium
D)vitamin A

Question 16

Fitness vitamin waters provide the appropriate amounts of glucose and electrolytes that sports drinks do.

Question 17

According to sports nutrition experts, endurance athletes should consume what percentage of their daily energy from fat?

A)5-10
B)10-20
C)20-30
D)30-40

Question 18

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

Question 19

On average, people who regularly engage in physical activity live longer than those who are physically inactive.

Question 20

Which of the following nutrients does the body need most?

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

Question 21

Which strategy helps endurance athletes maintain their blood glucose concentrations for as long as possible?

A)consuming fat and protein before the event
B)eating a high-protein diet regularly
C)fasting during the day of an event
D)taking in glucose during endurance activity

Question 22

Which result has been observed in people who do regular aerobic exercise?

A)increased resting pulse
B)improved flexibility
C)increased blood pressure
D)improved high-density lipoprotein (HDL) levels

Question 23

Which problem has been observed in athletes who have taken steroids?

A)increased white blood cells
B)onset of type 2 diabetes
C)cancer of the lungs
D)overly aggressive behaviour

Question 24

What effect does taking vitamin and mineral supplements prior to competition have on a well-nourished athlete's performance?

A)insignificant; there's little time to be combined with appropriate substances
B)improves performance; athletes tend to be deficient in vitamins and minerals
C)inhibits energy usage; supplements are difficult to digest during activity
D)enhances endurance; vitamins have enough time to activate

Question 25

Which of the following would be appropriate as part of a pregame meal?

A)raw vegetables and dip
B)high-fibre cereal with low-fat milk
C)boiled eggs and strips of bacon
D)pancakes and orange juice

Question 26

What impact does eating a meal more than two hours after physical activity have on the body for athletes training hard more than once a day?

A)reduces glycogen synthesis rate by almost half
B)prevents glycogen fatigue of the muscles
C)inhibits the release of water from glycogen
D)improves glycogen storage by 300 percent

Question 27

During physical activity, what is the first symptom of dehydration?

A)fatigue
B)heavy breathing
C)heat stroke
D)hypoglycemia

Question 28

After about how many hours of vigorous activity does glycogen depletion occur?

A)about one hour
B)about two hours
C)about three hours
D)about four hours

Question 29

Which statement best identifies an advantage of consuming candy-like sport bars for athletes?

A)They are superior to homemade snacks.
B)They are easy to eat before a competition.
C)They provide complete nutrition.
D)They are inexpensive.

Question 30

Which term best describes the regular practice of an activity, which leads to physical adaptations of the body?

A)exercise
B)physical activity
C)training
D)voluntary action

Question 31

Athletes who train exhaustively for endurance events may want to aim for a carbohydrate intake level in what range?

A)50-60%
B)60-65%
C)65-75%
D)75-80%

Question 32

What is a typical resting pulse rate for active people?

A)30 beats per minute or lower
B)40 beats per minute or lower
C)50 beats per minute or lower
D)70 beats per minute or lower

Question 33

What does the term "ergogenic" imply about a product?

A)The product has special work-enhancing powers.
B)Accurate research has been completed on the product.
C)The product is safe for athletes to consume.
D)The product's vitamin content is beneficial for athletes.

Question 34

Approximately how much protein should a 70 kg male strength athlete consume daily?

A)56 g
B)70 g
C)84 g
D)112 g

Question 35

A safe plan for carbohydrate loading includes which strategy?

A)eating simple carbohydrate before the competition
B)gradually decreasing activity during the week before competition
C)drinking high-carbohydrate drinks the day before the competition
D)eating a lower-carbohydrate diet during the three days before competition

Question 36

Which chronic health condition may be prevented with weight-bearing physical activity?

A)osteoporosis
B)diverticulosis
C)hypertension
D)type 1 diabetes

Question 37

What condition would you suspect if an individual exercising outdoors on a humid summer day suddenly complains of a headache and dizziness and exhibits signs of clumsiness such as stumbling.

A)iron overload
B)heat stroke
C)hyponatremia
D)hypothermia

Question 38

Which type of foods should athletes eat in order to maximize muscle glycogen synthesis after strenuous training?

A)foods with small amounts of sodium
B)foods with high water volume
C)foods with increased fat content
D)foods with a high glycemic index

Question 39

Which one of the following exercises enhances flexibility?

A)stretching
B)aerobic activity
C)calisthenics
D)weight training

Question 40

About how much of a person's available glycogen is used up within the first 20 minutes or so of moderate activity?

A)one-fifth
B)one-fourth
C)one-third
D)one-half

Question 41

Which of the following activities is considered vigorous intensity?

A)weightlifting
B)casual bike riding
C)brisk walking
D)cross-country skiing

Question 42

Which nutrient fuels physical activity to a smaller extent?

A)blood glucose
B)amino acids
C)fatty acids
D)stored glycogen

Question 43

Which substance helps to transfer fatty acids across the membrane that encases the cell's mitochondria?

A)carnitine
B)creatine
C)chromium
D)caffeine

Question 44

Which one of the following is a component of fitness?

A)anaerobic strength
B)body flexibility
C)inner balance
D)muscle atrophy

Question 45

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

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

Question 46

Which of the following influences how much glucose a person uses during physical activity?

A)the age of the person exercising
B)whether carbohydrate is simple or complex
C)the duration of the activity
D)the person's level of overall fitness

Question 47

Sports drinks offer some advantages over water for athletes in which of the following categories?

A)those who exercise outside in cold weather
B)those who exercise more than once a day
C)those who exercise for at least 60 minutes
D)those who exercise late into the day

Question 48

What substance falsely claims to burn body fat, enhance energy, and increase lean body mass in athletes?

A)caffeine
B)magnesium
C)whey protein
D)chromium picolinate

Question 49

Which term refers to the increase in strength and size that muscle cells and other tissues undergo in response to an overload of physical activity?

A)hypertrophy
B)atrophy
C)hyperloading
D)hyperinsulinemia

Question 50

Which food should an athlete eat in order to consume an adequate amount of B vitamins, magnesium, zinc, and chromium?

A)low-fat milk
B)whole grains
C)lean meats
D)leafy vegetables

Question 51

What is a good reason for avoiding alcohol before participating in an athletic event?

A)It impairs temperature regulation.
B)It makes people overconfident.
C)It promotes excretion of vitamin C.
D)It causes heart palpitations.

Question 52

Losing what percentage of water is likely to result in a person collapsing?

A)1
B)3
C)5
D)7

Question 53

Which product is touted to increase the intensity at which an athlete can train?

A)whey protein
B)carnitine
C)creatine
D)human growth hormone

Question 54

Which term refers to the physiological process in which glucose fragments are broken down completely to yield a large amount of energy?

A)basal metabolism
B)anaerobic metabolism
C)aerobic metabolism
D)energy metabolism

Question 55

Which of the following conditions is a symptom of hyponatremia?

A)bloating
B)fatigue
C)severe thirst
D)rapid heartbeat

Question 56

Which diet composition would spare protein for fuel during exercise?

A)a carbohydrate-rich diet
B)a protein-rich diet
C)a branched-chain amino acid diet
D)a fat-rich diet

Question 57

If a muscle is fit, what substance will it draw more of from the blood?

A)glucose
B)carbon dioxide
C)oxygen
D)nitrogen

Question 58

Which term refers to the compound produced during the breakdown of glucose during anaerobic metabolism?

A)lactic acid
B)amino acid
C)uric acid
D)urea

Question 59

Which substance is a steroid alternative supplement?

A)dehydroepiandrosterone (DHEA)
B)tetrahydrogestrinone (THG)
C)human growth hormone (HGH)
D)beta-hydroxy-beta-methylbutyrate (HMB)

Question 60

What advice would you give to an athlete participating in a strenuous world-class competition that lasts for four hours or more?

A)Consume plain water and salt tablets during the event.
B)Consume sports drinks and pretzels during the event.
C)Take electrolytes and salt tablets at the end of the event.
D)Consume salted nuts and water an hour before the event.

Question 61

Which dietary strategy will help to maintain glucose concentrations for activity?

A)eating carbohydrate-rich food within two hours of exercise
B)drinking plain water every 20 minutes during training
C)including a daily liquid protein supplement in the diet
D)adding a source of monounsaturated fat to a post-exercise meal

Question 62

Physical activity and exercise involve bodily movement, muscle contraction, and which of the following benefits to the body?

A)enhanced energy expenditure
B)enhanced muscular strength
C)enhanced muscular endurance
D)enhanced energy storage

Question 63

What impact might a moderate amount of caffeine consumed about an hour before activity have on an athlete?

A)It creates a feeling of fullness.
B)It may assist performance.
C)It depletes glycogen stores.
D)It slows down reactions.

Question 64

What characteristic should an athlete's pregame meal have?

A)high in protein
B)high in fibre
C)high in carbohydrate
D)high in unsaturated fat

Question 65

Which food item is a good dietary source of iron for vegetarian athletes?

A)sweet potato
B)pumpkin seeds
C)orange juice
D)low-fat milk

Question 66

What antioxidant is reportedly consumed in megadoses by athletes hoping to prevent oxidative damage to muscles?

A)beta-carotene
B)vitamin C
C)vitamin E
D)selenium

Question 67

What impact do carbonated beverages have on an athlete during activity?

A)create fullness quickly
B)speed up the use of glycogen
C)have a hazardous diuretic effect
D)enhance athletic performance

Question 68

Which of the following groups is most at risk for iron deficiency?

A)male power athletes
B)male teenage athletes
C)older endurance athletes
D)young female athletes

Question 69

Which beverage is best for replacing fluids during exercise lasting 30-40 minutes at moderate intensity?

A)plain water
B)fruit juice
C)a salt solution
D)cola drink

Question 70

What should athletes do to prevent hyponatremia during prolonged sports events?

A)drink water every 20 minutes during the event
B)drink carbonated beverages before the event
C)restrict salt intake the day before the event
D)eat a salty food the last ½ hour of the event

Question 71

On average, protein contributes about what percentage of the total fuel used during activity and during rest?

A)5
B)10
C)15
D)20

Question 72

Which of the following factors contributes significantly to iron deficiency in athletes?

A)blood loss through ruptured blood cells
B)iron lost through defecation
C)muscles' high demand for iron
D)exertion hemolysis

Question 73

Which performance-enhancing substance is one of the most dangerous and illegal ergogenic aids?

A)dehydroepiandrosterone (DHEA)
B)chromium picolinate
C)anabolic steroid hormones
D)creatine

Question 74

Which hormone flows into the bloodstream to signal the liver and fat cells to liberate their stored energy nutrients when physical activity continues beyond the first few minutes?

A)epinephrine
B)thyroxine
C)grehlin
D)insulin

Question 75

Why should athletes be cautioned about drinking alcohol?

A)It is nutrient-dense.
B)It increases thirst.
C)It increases reaction time.
D)It promotes excretion of water.

Question 76

What diet type will help an athlete perform longer before exhaustion?

A)normal mixed diet
B)high-carbohydrate diet
C)high-protein diet
D)high-fat diet

Question 77

Which term best describes low blood hemoglobin levels that occur early in an athlete's training?

A)sports anemia
B)hemoglobin deficiency
C)temporary iron-deficiency
D)training anemia

Question 78

About how much fluid per hour can the digestive system absorb?

A)1.0 litres
B)2.0 litres
C)3.0 litres
D)4.0 litres

Question 79

Why is room temperature water encouraged when an athlete exercises in a cold climate?

A)to minimize sweat production
B)to prevent hypothermia
C)to avoid headaches
D)to allow the water to cool during exercise

Question 80

What fuel is required for anaerobic activity?

A)glucose
B)amino acids
C)atty acids
D)proteins