Question 1

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

Accepted Answer

During prolonged endurance exercise, the liver's rate of gluconeogenesis (the production of glucose from non-carbohydrate sources) may become limited due to depletion of glycogen stores and limited availability of amino acids for gluconeogenesis. As a result, the liver may have difficulty maintaining blood glucose within the normal range.

Question 2

What is the recommended intake of carbohydrate during intermittent, high-intensity sports?

Accepted Answer

During intermittent, high-intensity sports, the recommended intake of carbohydrate is 30 to 60 g/hour. This is because carbohydrates are the primary fuel source for such activities and the body's stores can become depleted quickly. Consuming carbohydrates during exercise can help maintain energy levels and improve performance. Consuming more than 60 g/hour may lead to gastrointestinal distress and has not been shown to provide additional benefits.

Question 3

It is recommended that athletes consume no less than ____ kcal\kg daily, because it is difficult to consume an adequate amount of nutrients.

Accepted Answer

C

Question 4

A female who is sedentary has an estimated daily energy need of ____ kcal\kg\d.

Accepted Answer

According to the Harris-Benedict equation, a sedentary female's estimated daily energy need is approximately 30 kcal/kg/d.

Question 5

What forms the basis for planning an athlete's diet?

Accepted Answer

Daily caloric intake is the basis for planning an athlete's diet as it takes into account the individual's training level and energy expenditure. From there, the appropriate balance of carbohydrates, protein, and fat can be determined to meet their specific needs.

Question 6

Why are carbohydrates important for athletes?

Accepted Answer

Sufficient carbohydrates are needed to resynthesize muscle glycogen, which is essential for athletes to maintain energy levels and performance during prolonged exercise. A and B are not accurate statements, and while D is technically true, the diuretic effect is not a significant factor in why carbohydrates are important for athletes.

Question 7

Which practitioners are trained to evaluate and plan athletes' diets?

Accepted Answer

Sports dietitians are specifically trained in evaluating and planning athletes' diets. While CSCS and ATCs may have knowledge of nutrition, it is not their primary focus. Nutritionists may have a general knowledge of healthy eating, but may not have the specialized knowledge necessary for planning diets for athletes.

Question 8

Which food is typically nutrient dense?

Accepted Answer

Fish is typically nutrient dense, as it is a good source of protein, omega-3 fatty acids, and various vitamins and minerals. Sugar, alcohol, and whole milk are not typically nutrient dense and may even have negative effects on overall health if consumed in excess.

Question 9

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

Accepted Answer

Including more semisolid or liquid foods can help alleviate abdominal cramping and diarrhea, as these options are generally easier to digest and absorb. Increasing foods known to be constipating (B) may worsen symptoms, eliminating food and fluid intake prior to exercise (C) can lead to decreased energy and dehydration during the workout, and increasing the volume of food normally consumed (D) may exacerbate the issue.

Question 10

It is recommended that the pre-exercise meal generally contain a small amount of fats because fats ____.

Accepted Answer

Fats take longer to digest than carbohydrates and proteins, so a meal high in fat may cause bloating, discomfort or even gastrointestinal distress during exercise. A small amount of fat can help provide a feeling of satiety and help sustain energy levels during exercise without causing digestive issues.

Question 11

Nutrient density is a concept based on the relationship between ____.

Accepted Answer

Nutrient density is the amount of nutrients (such as vitamins, minerals, and fiber) in a food compared to the number of calories it provides. Therefore, the relationship between nutrients and kilocalories is what is considered when determining nutrient density. Protein and vitamins/minerals may be part of this relationship, but the concept is broader and includes all essential nutrients. Fat and sugar content are not necessarily indicators of nutrient density.

Question 12

When exercise intensity is greater than ____ percent of VO_2max, the rate of absorption of carbohydrate-containing fluids will be slowed and the risk for gastrointestinal upset is increased.

Accepted Answer

The answer of When exercise intensity is greater than ____...

Question 13

Too large a volume of food or fluid consumed too close to exercise can result in gastrointestinal distress because ____.

Accepted Answer

When exercise begins, blood flow is redirected away from the gastrointestinal tract in order to supply the working muscles with oxygen and nutrients. If a large volume of food or fluid is consumed too close to exercise, this reduction in blood flow can lead to gastrointestinal distress. Hormones related to nausea and vomiting are not necessarily released, and the autonomic nervous system is not directly affected in this scenario. Heart rate may increase or decrease depending on the individual and other factors, but it is not necessarily reduced specifically because of a full stomach.

Question 14

What does the term "empty" calories mean?

Accepted Answer

"Empty" calories refer to calories that provide energy but have little to no nutritional value, meaning they are lacking in essential vitamins, minerals, and other nutrients necessary for overall health. Therefore, the best choice is option D, which correctly identifies "empty" calories as lacking nutrients.

Question 15

Once an energy (kcal)goal has been established, in what order should the other nutrients be considered?

Accepted Answer

Carbohydrate should be considered first, as it is the body's preferred source of energy. Next, protein should be considered to ensure adequate intake for body maintenance and repair. Finally, fat should be considered to ensure nutrient balance, but it should be limited as it is more calorie-dense than carbohydrate and protein.

Question 16

Why is it important to consume carbohydrate immediately after exercise?

Accepted Answer

Consuming carbohydrate immediately after exercise will help in resynthesizing muscle glycogen at its highest rate. This is important as muscle glycogen is crucial for providing energy during exercise and can become depleted during intense activity. Consuming carbohydrates post-exercise helps to replenish these energy stores, which is essential for recovery and to improve subsequent exercise performance.

Question 17

Much of the information about intake during exercise focuses on athletes in ____ sports because the risk for heat illness is high, hyponatremia can occur, and the need for fluid and carbohydrate is great.

Accepted Answer

Endurance sports often involve prolonged periods of activity and sweating, increasing the risk for dehydration and electrolyte imbalances. Examples of endurance sports include long distance running, cycling, and triathlon. Athletes in intermittent, high intensity sports (such as basketball or soccer) also have specific fluid and carbohydrate needs during exercise, but the risk for heat illness and hyponatremia is generally lower than in endurance sports. Strength sports (such as powerlifting or weightlifting) may require some fluid and carbohydrate intake during exercise, but the emphasis is more on recovery nutrition. Adolescent athletes may have different nutritional needs than adults, but this is not directly related to the risk for heat illness, hyponatremia, or fluid and carbohydrate intake during exercise.

Question 18

A male who is rigorously training on a nearly daily basis has an estimated daily energy need of ____ kcal\kg\d.

Accepted Answer

The answer of A male who is rigorously training on...

Question 19

What is the recommended intake of carbohydrate during endurance sports?

Accepted Answer

The recommended intake of carbohydrate during endurance sports is 30 to 60 g/h. Consuming carbohydrates during endurance exercise can improve performance by providing the body with additional energy to maintain exercise intensity. However, consuming too much can lead to gastrointestinal distress. Therefore, the recommended intake range is 30 to 60 g/h, which can be achieved through a combination of food and sports drinks/gels.

Question 20

What are "discretionary calories?"

Accepted Answer

Discretionary calories refer to the calories that are available for consumption after an individual has met their daily essential nutritional requirements (such as proteins, carbohydrates, fats, vitamins, and minerals) through intake of nutrient-dense foods. These calories can be used on additional foods that may not be nutrient-dense, such as sweets, fats, or alcohol, allowing for flexibility within a balanced diet.

Quiz 10: Diet Planning: Food First, Supplements Second

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

What is the recommended intake of carbohydrate during intermittent, high-intensity sports?

It is recommended that athletes consume no less than ____ kcal\kg daily, because it is difficult to consume an adequate amount of nutrients.

A female who is sedentary has an estimated daily energy need of ____ kcal\kg\d.

What forms the basis for planning an athlete's diet?

Why are carbohydrates important for athletes?

Which practitioners are trained to evaluate and plan athletes' diets?

Which food is typically nutrient dense?

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

It is recommended that the pre-exercise meal generally contain a small amount of fats because fats ____.

Nutrient density is a concept based on the relationship between ____.

When exercise intensity is greater than ____ percent of VO_2max, the rate of absorption of carbohydrate-containing fluids will be slowed and the risk for gastrointestinal upset is increased.

Too large a volume of food or fluid consumed too close to exercise can result in gastrointestinal distress because ____.

What does the term "empty" calories mean?

Once an energy (kcal) goal has been established, in what order should the other nutrients be considered?

Why is it important to consume carbohydrate immediately after exercise?

Much of the information about intake during exercise focuses on athletes in ____ sports because the risk for heat illness is high, hyponatremia can occur, and the need for fluid and carbohydrate is great.

A male who is rigorously training on a nearly daily basis has an estimated daily energy need of ____ kcal\kg\d.

What is the recommended intake of carbohydrate during endurance sports?

What are "discretionary calories?"

Quiz 10: Diet Planning: Food First, Supplements Second

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

What is the recommended intake of carbohydrate during intermittent, high-intensity sports?

It is recommended that athletes consume no less than ____ kcal\kg daily, because it is difficult to consume an adequate amount of nutrients.

A female who is sedentary has an estimated daily energy need of ____ kcal\kg\d.

What forms the basis for planning an athlete's diet?

Why are carbohydrates important for athletes?

Which practitioners are trained to evaluate and plan athletes' diets?

Which food is typically nutrient dense?

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

It is recommended that the pre-exercise meal generally contain a small amount of fats because fats ____.

Nutrient density is a concept based on the relationship between ____.

When exercise intensity is greater than ____ percent of VO2max, the rate of absorption of carbohydrate-containing fluids will be slowed and the risk for gastrointestinal upset is increased.

Too large a volume of food or fluid consumed too close to exercise can result in gastrointestinal distress because ____.

What does the term "empty" calories mean?

Once an energy (kcal) goal has been established, in what order should the other nutrients be considered?

Why is it important to consume carbohydrate immediately after exercise?

Much of the information about intake during exercise focuses on athletes in ____ sports because the risk for heat illness is high, hyponatremia can occur, and the need for fluid and carbohydrate is great.

A male who is rigorously training on a nearly daily basis has an estimated daily energy need of ____ kcal\kg\d.

What is the recommended intake of carbohydrate during endurance sports?

What are "discretionary calories?"

When exercise intensity is greater than ____ percent of VO_2max, the rate of absorption of carbohydrate-containing fluids will be slowed and the risk for gastrointestinal upset is increased.