Deck 28: Nutrition and Physical Performance

Question 1

All athletes require more than the Recommended Dietary Allowance for protein.

Answer 1

False

Question 2

People sweat more during physical activity in hot, humid weather.

Answer 2

True

Question 3

Female athletes are at higher risk of iron-deficiency anemia than other females.

Answer 3

True

Question 4

Approximately two cups of fluid are needed for every pound of body weight lost during exercise.

Question 5

Saturation of glycogen stores works best if you start when glycogen stores are depleted.

Question 6

Much more ATP is delivered by the breakdown of fatty acids than glucose.

Question 7

Hyponatremia is most likely to occur in endurance athletes.

Question 8

Caffeine is a prohibited substance according to the World Anti-Doping Agency.

Question 9

The inability to concentrate is a symptom of dehydration.

Question 10

Loss of more than 2% of body weight during an event indicates that the body is becoming dehydrated.

Question 11

Pyruvate is converted to lactate in the absence of oxygen.

Question 12

Genetics and training are the only factors that affect physical performance.

Question 13

Heat exhaustion requires emergency medical care.

Question 14

The two main substrates required for energy formation in muscles are glucose and amino acids.

Question 15

Abnormal menstrual cycles should not be dismissed as a normal part of training.

Question 16

Beverages containing high quantities of sugar can cause fluid from the blood to be drawn into the intestines, which increases the risk of dehydration.

Question 17

Glycogen is the primary fuel used for low- and moderate-intensity activities.

Question 18

The 20-gram protein level appears to represent the limit on the amount of amino acids that can be incorporated into muscle cells post-exercise.

Question 19

Depending on the dose and duration of use, anabolic steroids can lead to mood changes ranging from depression to hostility.

Question 20

For competitive reasons, wrestlers often want to stay in the highest weight class possible and may go to great lengths to achieve it.

Question 21

Individuals undertaking strength or endurance training may need _____ grams of additional protein daily to support muscle protein synthesis and repair.

A) 5-20
B) 20-40
C) 40-55
D) 60-80
E) 80-95

Question 22

Which food is a source of high-quality protein?

A) avocado
B) peas
C) brown rice
D) soy milk
E) almonds

Question 23

Which of the following substrates is primarily used to fuel exercise at 70% VO ₂ max or higher?

A) glucose
B) fatty acids
C) creatine phosphate
D) ketones
E) proteins

Question 24

Bonking is due to _____ and causes severe weakness, fatigue, confusion, and disorientation.

A) hypolipidemia
B) hypoxia
C) hypomagnesemia
D) hypotension
E) hypoglycemia

Question 25

Which of the following substrates is limited and decreases rapidly during intensive exercise?

A) glucose
B) fatty acids
C) creatine phosphate
D) ketones
E) carbohydrates

Question 26

Water intoxication can generally be prevented by periodic consumption of a beverage containing about _____ mg of sodium.

A) 100
B) 150
C) 200
D) 250
E) 300

Question 27

Which condition requires emergency medical attention?

A) dehydration
B) heat exhaustion
C) heat stroke
D) iron-deficiency anemia
E) hyponatremia

Question 28

Which of the following substrates is primarily used to fuel exercise below 60% VO ₂ max?

A) glucose
B) fatty acids
C) creatine phosphate
D) carbohydrates
E) proteins

Question 29

Which of the following conditions can be remedied by the intake of fluids and appropriate amounts of electrolytes?

A) sarcopenia
B) anemia
C) heat stroke
D) heat exhaustion
E) andropause

Question 30

Female athletes with missing and irregular periods are at risk for developing _____.

A) diabetes
B) osteoporosis
C) obesity
D) high blood pressure
E) chronic fatigue syndrome

Question 31

Glycogen stores can be increased by consuming a meal or snack containing about _____ g of carbohydrate before an endurance event begins.

A) 20
B) 30
C) 40
D) 50
E) 60

Question 32

Which hormone increases the uptake of glucose and amino acids by muscle cells?

A) dopamine
B) erythropoietin
C) insulin
D) estrogen
E) testosterone

Question 33

Which condition can cause nausea, vomiting, confusion, seizures, and coma?

A) amenorrhea
B) dehydration
C) heat exhaustion
D) hyponatremia
E) iron deficiency

Question 34

Liz is preparing for a triathlon and recently went for a run and a bike ride. During the training session, she drank 16 ounces of fluid and lost two pounds. What was her sweat rate?

A) 24 ounces
B) 32 ounces
C) 40 ounces
D) 48 ounces
E) 56 ounces

Question 35

During energy formation, glucose is converted to _____.

A) creatine phosphate
B) pyruvate
C) fat
D) ethanol
E) ADP

Question 36

Most athletes consuming a typical U.S. diet normally have enough glycogen stores to fuel continuous, intense exercise for about _____ hours.

A) two
B) three
C) four
D) five
E) six

Question 37

Protein is needed to _____.

A) repair and rebuild muscle
B) cushion internal organs
C) insulate the body
D) provide the brain with energy
E) provide the body with energy

Question 38

The signs and symptoms of dehydration may include _____.

A) blurred vision
B) dry skin
C) labored breathing
D) lightheadedness
E) fever

Question 39

Which condition is characterized by hot, dry skin, labored and rapid breathing, a rapid pulse, nausea, blurred vision, irrational behavior, and, often, coma?

A) heat exhaustion
B) dehydration
C) heat stroke
D) hyponatremia
E) iron deficiency

Question 40

Diets providing up to 35% of total calories from protein are compatible with health, but may provide too little _____ and lead to early fatigue in athletes.

A) water
B) fat
C) minerals
D) vitamins
E) carbohydrate

Question 41

When _____ stores are low, less oxygen is delivered to cells, and less energy is produced than normal.

A) zinc
B) vitamin B ₁₂ 
C) iron
D) vitamin E
E) potassium

Question 42

With respect to energy formation, fats provide _____ calories per gram.

A) 4
B) 9
C) 6
D) 2
E) 10

Question 43

Craig is a college junior who is on the cross-country team. He has been training hard to be among the top seven runners. He feels comfortable with his training plan, but he is confused about how to nourish his body to maximize his performance during daily practice runs, time trials, and on competition days. He has found it difficult to eat enough during his busy college day and, at the same time, eat foods that will not upset his stomach during intense running. Craig makes an appointment with a registered dietitian to learn what he can do to improve his competitive edge. During the first appointment with the dietitian, Craig goes over his typical dietary intake for the week. He discovers that he is not eating enough before or after his workouts and that this is likely the reason he is not recovering between workouts. He also discovers that he has signs and symptoms of dehydration and that his glycogen stores may be low as well.
Craig and the dietitian discuss ways in which he can stay hydrated. Which strategy would be the best option for a training session that lasts longer than an hour?

A) Consume at least 250 mg of caffeine before workout.
B) Consume a sugar-sweetened beverage before workout.
C) Consume primarily water during workout.
D) Consume primarily carbohydrate during workout.
E) Consume water and beverages that provide sodium and carbohydrate during workout.

Question 45

What is the only electrolyte that should be added to sports drinks or other fluids consumed by athletes?

A) sodium
B) magnesium
C) potassium
D) calcium
E) phosphorous

Question 46

Craig is a college junior who is on the cross-country team. He has been training hard to be among the top seven runners. He feels comfortable with his training plan, but he is confused about how to nourish his body to maximize his performance during daily practice runs, time trials, and on competition days. He has found it difficult to eat enough during his busy college day and, at the same time, eat foods that will not upset his stomach during intense running. Craig makes an appointment with a registered dietitian to learn what he can do to improve his competitive edge. During the first appointment with the dietitian, Craig goes over his typical dietary intake for the week. He discovers that he is not eating enough before or after his workouts and that this is likely the reason he is not recovering between workouts. He also discovers that he has signs and symptoms of dehydration and that his glycogen stores may be low as well.
The dietitian encourages Craig to monitor his weight before and after his workouts to determine his sweat rate. After his 90-minute weekend training run, Craig discovers that he lost three pounds and drank 16 ounces during the run. What is his sweat rate?

A) 32 ounces
B) 48 ounces
C) 64 ounces
D) 80 ounces
E) 96 ounces

Question 47

Craig is a college junior who is on the cross-country team. He has been training hard to be among the top seven runners. He feels comfortable with his training plan, but he is confused about how to nourish his body to maximize his performance during daily practice runs, time trials, and on competition days. He has found it difficult to eat enough during his busy college day and, at the same time, eat foods that will not upset his stomach during intense running. Craig makes an appointment with a registered dietitian to learn what he can do to improve his competitive edge. During the first appointment with the dietitian, Craig goes over his typical dietary intake for the week. He discovers that he is not eating enough before or after his workouts and that this is likely the reason he is not recovering between workouts. He also discovers that he has signs and symptoms of dehydration and that his glycogen stores may be low as well.
If Craig's team trains at 3 p.m., what time should he plan to eat prior to his workout?

A) between 6 and 7 a.m.
B) between 9 and 10 a.m.
C) at 11 a.m.
D) between noon and 1 p.m.
E) at 2 p.m.

Question 48

Substances derived from _____ are considered to be anabolic steroids.

A) progesterone
B) parathyroid hormone
C) androstenedione
D) testosterone
E) estrogen

Question 49

Craig is a college junior who is on the cross-country team. He has been training hard to be among the top seven runners. He feels comfortable with his training plan, but he is confused about how to nourish his body to maximize his performance during daily practice runs, time trials, and on competition days. He has found it difficult to eat enough during his busy college day and, at the same time, eat foods that will not upset his stomach during intense running. Craig makes an appointment with a registered dietitian to learn what he can do to improve his competitive edge. During the first appointment with the dietitian, Craig goes over his typical dietary intake for the week. He discovers that he is not eating enough before or after his workouts and that this is likely the reason he is not recovering between workouts. He also discovers that he has signs and symptoms of dehydration and that his glycogen stores may be low as well.
Craig should plan to eat a meal within _____ after weight training.

A) 30 minutes
B) 60 minutes
C) 90 minutes
D) 2 hours
E) 3 hours

Question 50

Male characteristics, such as facial hair and voice deepening, can occur in females who consume _____.

A) anabolic steroids
B) excess caffeine
C) excess omega-3 fatty acids
D) low-quality proteins
E) excess soy milk

Question 51

A dose of approximately _____ mg per day of caffeine appears to increase cognitive processes during exercise.

A) 100
B) 150
C) 200
D) 250
E) 300

Question 52

According to the American Medical Association and the Association for Sports Medicine, a minimum of _____% body fat should be used as a qualifier for assigning wrestlers to a particular weight class.

A) 3
B) 5
C) 7
D) 9
E) 11

Question 53

The symptoms of heat exhaustion include _____.

A) feeling cold
B) pale yellow urine
C) vomiting
D) headache
E) paleness

Question 54

Craig is a college junior who is on the cross-country team. He has been training hard to be among the top seven runners. He feels comfortable with his training plan, but he is confused about how to nourish his body to maximize his performance during daily practice runs, time trials, and on competition days. He has found it difficult to eat enough during his busy college day and, at the same time, eat foods that will not upset his stomach during intense running. Craig makes an appointment with a registered dietitian to learn what he can do to improve his competitive edge. During the first appointment with the dietitian, Craig goes over his typical dietary intake for the week. He discovers that he is not eating enough before or after his workouts and that this is likely the reason he is not recovering between workouts. He also discovers that he has signs and symptoms of dehydration and that his glycogen stores may be low as well.
How much high-quality protein should Craig consume after weight training?

A) 10 grams
B) 20 grams
C) 30 grams
D) 40 grams
E) 50 grams

Question 55

Which substance is banned for use by athletes?

A) creatine
B) erythropoietin
C) glutamine
D) chromium
E) inosine

Question 56

Which beverage is recommended to maintain hydration status for an athlete who recently participated in an event that lasted less than an hour?

A) coffee
B) beer
C) sports drink
D) juice
E) water

Question 57

Craig is a college junior who is on the cross-country team. He has been training hard to be among the top seven runners. He feels comfortable with his training plan, but he is confused about how to nourish his body to maximize his performance during daily practice runs, time trials, and on competition days. He has found it difficult to eat enough during his busy college day and, at the same time, eat foods that will not upset his stomach during intense running. Craig makes an appointment with a registered dietitian to learn what he can do to improve his competitive edge. During the first appointment with the dietitian, Craig goes over his typical dietary intake for the week. He discovers that he is not eating enough before or after his workouts and that this is likely the reason he is not recovering between workouts. He also discovers that he has signs and symptoms of dehydration and that his glycogen stores may be low as well.
Which food would be the best option for Craig prior to his workout?

A) pasta
B) protein bar
C) eggs
D) coffee
E) cheese

Question 58

Caffeine is a mild stimulant consumed by many athletes to _____ during exercise.

A) increase oxygen delivery to cells and avoid injury
B) decrease fatigue and build muscle
C) increase alertness and avoid injury
D) increase oxygen delivery to cells and decrease fatigue
E) decrease fatigue and increase alertness