Deck 24: Nutrition, Body Composition, and Performance

Question 1

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.

Answer 1

B

Question 2

The optimum body fatness for male athletes is

A)6 percent.
B)8 percent.
C)12 percent.
D)dependent on the sport and the individual.

Answer 2

D

Question 3

Which of the following statements are true about protein consumption to optimize post exercise muscle protein synthesis?

A)Muscle protein synthesis is strongly activated when amino acids are supplied within one hour following the workout.
B)The timing of post-exercise protein consumption is very important for older adults.
C)Whey protein is digested more rapidly than casein protein.
D)All of the above answers are correct

Answer 3

D

Question 4

The term "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 replacing fat stores following exhaustive exercise studies.
D)consumption of a high-protein diet following weight training to increase muscle mass.

Question 5

The best single "practical" indicator of salt and water balance is

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

Question 6

Which of the following dietary conditions increases the rate of amino acid utilization during prolonged exercise?

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

Question 7

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

A)500-1,000 ml water/hour without electrolytes.
B)500-1,000 ml water with NaCl and 6-8% carbohydrate/hour.
C)1200-1,600 ml water with NaCl and 6-8% carbohydrate/hour.
D)None of the above answers are correct

Question 8

Which of the following nutrients 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 9

The risk of developing hyponatremia is greater if the marathon runner

A)finishes the race more quickly (i.e. ,<3 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 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

During relatively high intensity exercise lasting less than one hour,the primary fuel for muscular work is

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

Question 12

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)2.6-3.7 g/kg/day.

Question 13

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 14

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 15

The serious medical 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 16

Which of the following statements are true about carbohydrate metabolism during exercise?

A)Gluconeogenesis can supply glucose at a rate of only 0.2-0.4 grams/minute.
B)Exercising skeletal muscles can consume glucose at a rate of 1-2 grams/minute.
C)hypoglycemia can occur during prolonged exercise (i.e. ,3.5 hours)at exercise intensities at 58% of VO₂ max.
D)All of the above answers are correct

Question 17

The RDA for protein in healthy 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 18

Which of the following statements are true about carbohydrate intake during prolonged (i.e. ,>45 minutes)exercise?

A)Carbohydrate feeding during exercise delays fatigue.
B)Carbohydrate feeding during exercise improves performance.
C)Carbohydrate feeding during exercise does not impact the rate of muscle glycogen usage.
D)All of the above answers are correct

Question 19

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 20

Which of the following statements are TRUE about protein consumption for athletes engaged in heavy training sessions?

A)Athletes should NOT consume protein from red meats during training.
B)The protein requirement for athletes does NOT exceed the RDA recommendation.
C)The protein requirement for athletes likely exceeds the RDA recommendation.
D)Both A and C are correct

Question 21

The mass of sodium in the body determines the total body water content.

Question 22

The vast majority of the body's iron content is found in skeletal muscles containing a high percentage of fast fibers.

Question 23

Vitamin supplementation is required for all athletes engaged in rigorous exercise training.

Question 24

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

Question 25

Compared to men,female athletes are more prone to iron deficiency because their dietary iron intake can be inadequate for their needs.

Question 26

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

Question 27

Male athletes always require a higher carbohydrate (grams CHO per Kg body weight)than female athletes.

Question 28

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

Question 29

Studies have revealed that consumption of 75 grams of glucose 30 minutes before exercise results in:

A)increased plasma glucose levels.
B)increased plasma insulin levels.
C)a decreased rate of muscle glycogen utilization during exercise.
D)Both A and B are correct

Question 30

One of the purposes of a pre-game meal is to provide adequate hydration.

Question 31

Athletes that are deficient in certain vitamins almost never experience improved performance when vitamin levels return to normal.