Question 1

Pre-exercise food and fluid recommendations are general guidelines that athletes must adjust based on trial and error.

Accepted Answer

Pre-exercise food and fluid recommendations are generalized guidelines, but individual athletes have varying needs and preferences. Therefore, athletes must adjust these recommendations and find what works best for them through trial and error.

Question 2

Alcohol is considered nutrient dense because it contains 7 kcal/g.

Accepted Answer

Alcohol is not considered nutrient dense because, despite providing 7 kcal/g, it lacks essential nutrients such as vitamins and minerals.

Question 3

He wants to consume 8 g of CHO/kg of body weight daily when training during the competition period. How many kcal of CHO would this be?

Accepted Answer

8 g of CHO/kg of body weight daily = 8 g/kg x 70 kg = 560 g of CHO daily560 g of CHO x 4 kcal/g = 2,240 kcal of CHO daily

Question 4

A common response to stress is gastrointestinal upset.

Accepted Answer

Stress can cause a variety of physical symptoms, including digestive issues such as stomach pain, diarrhea, and constipation. This is due to the connection between the brain and the digestive system, known as the gut-brain axis, which can be affected by stress hormones.

Question 5

It makes sense for athletes engaged in prolonged endurance exercise to consume carbohydrates to improve performance and delay fatigue, but there is little research to suggest that such a strategy is beneficial.

Accepted Answer

The statement is false. There is a significant amount of research indicating that consuming carbohydrates during prolonged endurance exercise can improve performance and delay fatigue.

Question 6

Immediately after a practice session that has substantially depleted muscle glycogen, this athlete consumes 100 g of carbohydrate as well as some protein and fat. Does this amount of CHO meet the recommendation for CHO replacement within the first hour after exercise?

Accepted Answer

The answer of Immediately after a practice session that has...

Question 7

For male athletes who are trying to gain weight it is generally recommended that caloric intake be increased by approximately 500 kcal per day.

Accepted Answer

Male athletes who are trying to gain weight usually require an increase in their caloric intake by around 500 kcal per day.

Question 8

The wrong pre-competition meal can be more detrimental to performance than the right pre-competition meal can be beneficial to performance.

Accepted Answer

This statement is true. Eating the wrong pre-competition meal can cause digestive issues, energy crashes, or other problems that can negatively impact performance, while the benefits of eating the right pre-competition meal may not be substantial enough to outweigh these negatives.

Question 9

As the time before the onset of exercise increases, the amount of carbohydrate the athlete can tolerate generally increases.

Accepted Answer

This is because the longer the time before exercise, the more time there is for the body to digest and absorb carbohydrates, which can then be used as fuel during exercise. However, the optimal amount and timing of carbohydrate intake before exercise can vary depending on factors such as the type and intensity of exercise, individual differences in metabolism and tolerance, and personal preferences.

Question 10

A nutrient-dense food is high in nutrients relative to its caloric content.

Accepted Answer

Nutrient-dense foods are typically low in calories but high in essential nutrients such as vitamins, minerals, and antioxidants. Examples of nutrient-dense foods include fruits, vegetables, whole grains, lean protein sources, and healthy fats. Eating more nutrient-dense foods can help promote optimal health and well-being while also preventing nutrient deficiencies and chronic diseases.

Question 11

According to the "rule of thumb" recommendation for pre-exercise intake, approximately how many grams of CHO should he consume one hour prior to exercise?

Accepted Answer

The rule of thumb recommendation for pre-exercise intake is to consume approximately 1-4 grams of carbohydrate per kilogram of body weight one hour prior to exercise. 
In this case, the individual weighs 86 kg, so he should consume approximately 86-344 grams of carbohydrates before exercise. 
Option B, 86 grams of CHO, falls within this range and would be the best choice.

Question 12

MyPyramid can be used with recreational athletes for diet planning.

Accepted Answer

MyPyramid is a tool developed by the United States Department of Agriculture (USDA) for individuals to plan their diets based on their age, gender, and level of physical activity. Therefore, it can be used by recreational athletes to plan their diet in combination with their physical activity level.

Question 13

Fat should never be part of a pre-exercise meal.

Accepted Answer

While it is important to limit high-fat foods in a pre-exercise meal, small amounts of healthy fats can actually be beneficial for providing sustained energy during a longer workout. Examples of healthy fats include avocado, nuts, and seeds. It is still recommended to focus on consuming mostly carbohydrates and protein before a workout.

Question 14

Underweight athletes have a relatively easy time gaining weight.

Accepted Answer

Underweight athletes often have a harder time gaining weight due to their higher metabolism and increased energy expenditure from their athletic training. They may need to consume more calories and engage in weight training to successfully gain weight in a healthy way.

Question 15

A diet is a pattern of eating.

Accepted Answer

A diet is a specific way of eating, usually with the goal of achieving a certain health outcome or addressing a specific health issue. It includes the types and amounts of food consumed, as well as when and how often meals are eaten.

Question 16

During the specific training period of the preparation mesocycle, this athlete engages in heavy exercise on most days. Which of the following would best estimate his energy expenditure?

Accepted Answer

During the specific training period, the athlete engages in heavy exercise on most days. This means that the athlete's energy expenditure is likely to be high. According to ACSM guidelines, the energy expenditure for heavy exercise is 46-63 kcal/kg/day. Therefore, the best estimate for this athlete's energy expenditure would be 50 kcal/kg/day, which falls within this range.

Question 17

Approximately how many g of CHO does he need daily during the transition/active recovery period?

Accepted Answer

During the transition/active recovery period, an athlete typically needs about 5-7 g of carbohydrates per kg of body weight. Assuming an average weight, 430 g is a reasonable estimate.

Question 18

The term "discretionary calories" refers to dietary fat that may be used as energy or stored in adipose tissue depending on the body's metabolic needs.

Accepted Answer

Discretionary calories refer to calories from added sugars and saturated fats that are added to a person's diet beyond what is necessary for essential nutrient needs. It is not specifically related to dietary fat.

Question 19

Assuming that the athlete engages in heavy exercise on most days during the specific training period of the preparation mesocycle, approximately how many kcal will this athlete expend daily?

Accepted Answer

The average caloric expenditure for an athlete engaging in heavy exercise on most days is estimated to be approximately 4,300 kcal per day. This is due to the high energy demands of intense physical activity, as well as the increased caloric requirements for muscle repair and growth during the recovery period. Option A and B are on the lower end and option D is on the higher end, so option C is the best choice based on the given information.

Question 20

Determination of energy (caloric) intake is the first step in diet planning for athletes.

Accepted Answer

Determination of energy (caloric) intake is essential in ensuring that athletes consume enough calories to meet the demands placed on their body during training and competition. It is the first step in developing a well-balanced diet that will support optimal performance and ensure adequate recovery after exercise.

Quiz 10: Diet Planning: Food First, Supplements Second