Question 1

What is the optimal room temperature for sleep? A) 15-17 ^°C B) 17-19 ^°C C) 19-21 ^°C D) 21-23 ^°C E) None of the above

Accepted Answer

According to sleep experts, the optimal room temperature for sleep is between 19 and 21°C. This temperature range helps to regulate your body temperature and promote deeper, more restful sleep. Room temperatures that are too hot or too cold can interfere with your sleep quality, causing you to wake up frequently throughout the night.

Question 2

Internal circadian processes respond to external cues from the outside environment called:&#10;A) Circadian clocks&#10;B) Hormones&#10;C) Shifters&#10;D) Zeitgebers&#10;E) Bio cues

Accepted Answer

External cues from the environment that synchronize internal circadian processes are called zeitgebers. Examples of zeitgebers include light, temperature, and social cues.

Question 3

When dining in a buffet setting an athlete should:&#10;A) Consume an amount of as many items as possible to ensure a mix of nutrients&#10;B) Not bother checking the temperature of food served&#10;C) Review the foods available and then make selections to meet nutrition goals&#10;D) Consume the same items as team mates as they have the same training schedule&#10;E) Try a new food for the first time the night before competition

Accepted Answer

Reviewing the foods available and then making selections to meet nutrition goals is the best option for athletes in a buffet setting. This allows the athlete to make informed decisions about their food choices and ensure they are getting the nutrients they need for their training and competition. Consuming as many items as possible (A) is not necessarily beneficial if those items do not meet the athlete's nutritional needs. Checking the temperature of food (B) is important for food safety but may not be relevant to the athlete's nutrition goals. Consuming the same items as team mates (D) may not be ideal if the athlete's nutritional needs and goals are different from their team mates. Trying a new food for the first time the night before competition (E) is not recommended as it may cause digestive issues or food intolerances that could negatively impact performance.

Question 4

Alcohol can have the following impact on sleep:&#10;A) Helps fall asleep more quickly and sleep deeply&#10;B) Helps fall asleep but sleep is disrupted&#10;C) Doesn't impact sleep&#10;D) Take longer to fall asleep but sleep deeply&#10;E) Helps sleep-wake cycle sync to new time zone

Accepted Answer

While alcohol may make a person feel drowsy and help them fall asleep more quickly, it often disrupts the later stages of sleep. This can lead to less restful and restorative sleep overall.

Question 5

Which of the following snacks contain tryptophan and carbohydrate and therefore could help with the onset of sleep:&#10;A) Coconut water&#10;B) Piece of fruit&#10;C) Glass of milk&#10;D) Sports drink&#10;E) Cereal bar

Accepted Answer

Milk contains both tryptophan and carbohydrate which can help with the onset of sleep. Coconut water, sports drinks, and cereal bars may contain carbohydrates but not tryptophan. Piece of fruit may contain some carbohydrates but not enough to promote sleep.

Deck 21: Travelling Athletes