Q&A Hero

Q: matching 1>the bodys ability to deal with stress 2>the capacity of the joints to move with less chance of injury 3>increase in muscle size and strength 4>a precursor in the formation of a high-energy compound in muscle cells 5>required for aerobic metabolism 6>a chief substance of the cori cycle that is released by muscles 7>depletion of this substance leads runners to experience hitting the wall 8>recommended amount of carbohydrate as percentage of total energy intake of endurance athletes 9>substance in muscle that serves as a source of energy and water 10>number of minutes after starting a physical activity that blood fatty acid concentrations begin to rise 11>suggested protein intake (g per day) for a 70-kg male competitive body builder 12>transient condition of low blood hemoglobin in athletes 13>early symptoms of this disorder include nausea and stumbling 14>number of kcalories expended from evaporation of one liter of sweat 15>early symptoms of this disorder include shivering and feeling cold 16>the replacement of fluids during physical activities 17>recommended amount of water intake, in cups, for each pound of body weight lost from physical activity 18>stimulant used to enhance performance during exercise 19>depressant that promotes fluid losses 20>recommended carbohydrate intake, in g/kg body weight, of athletes in heavy training a.2 b.6-10 c.20 d.70 e.105 f.600 goxygen h.fitness i.alcohol j.caffeine k.glucose l.creatine m.glycogen n.hydration o.flexibility p.lactate qhypertrophy r.hypothermia s.hyperthermia t.sports anemia

Q: which of the following is a feature of androstenedione use in athletes? a.it is a dangerous alternative to anabolic steroid use b.it is synthesized in the body by the thyroid gland c.it leads to testicular enlargement and liver atrophy d.it reduces free radical formation and slows the aging process but does not enhance performance

Q: which of the following is a characteristic of human growth hormone use in athletes? a.excessive use shortens life span b.low cost accounts for some of its popularity c.excessive use leads to shrinking of internal organs d.laboratory tests can differentiate between the naturally occurring form and the drug form of growth hormone

Q: what type of chemicals are dhea and androstenedione? a.hormones b.estrogens c.phytonutrients d.herbal extracts

Q: which of the following ergogenic aids increases the risk for acromegaly? a.hmb b.creatine c.octacosanol d.growth hormone

Q: a common side effect of chronic creatine supplementation is a.diarrhea b.weight gain c.greater endurance d.reduced endurance

Q: which of the following is a feature of caffeine use in physical activity? a.caffeine is widely abused by endurance athletes because it cannot be detected by blood or urine tests b.caffeine enhances performance by stimulating glycogen breakdown and increasing the oxygen-carrying capacity of red blood cells c.college and national competitions prohibit the use of caffeine in amounts greater than that present in 5 cups of coffee when consumed within a few hours before testing d.the usual side effects of caffeine use such as irritability, headaches, and diarrhea are delayed or diminished in endurance athletes because of their high metabolic rates during competition

Q: which of the following is not a characteristic of caffeine use in physical activity? a.it slows depletion of muscle glycogen b.it often induces stomach upset and diarrhea c.it acts as a physiological and psychological stimulant d.it is permitted in moderation by the national collegiate athletic association (ncaa)

Q: which of the following is a feature of chromium supplements in physical performance? a.chromium from ginseng shows high bioavailability b.athletes may obtain sufficient chromium from green leafy vegetables and legumes c.supplements of chromium chloride enhance free fatty acid release but inhibit fatty acid oxidation d.most recent studies on chromium picolinate supplementation show no favorable effects on strength or lean body mass

Q: which of the following describes an effect of caffeine use in the athlete? a.it stimulates fatty acid release b.it enhances performance for almost all athletes c.it raises blood ph to counteract the buildup of lactate d.it promotes absorption of electrolytes from the intestinal tract

Q: which of the following is a feature of specific ergogenic aids? a.caffeine may enhance short-term, high-intensity performance bcarnitine supplements appear to increase the concentration of muscle carnitine c.ribose supplements permit longer, more intense workouts in most athletes d.chromium supplements (as chromium picolinate) appear to enhance fat oxidation in most athletes

Q: results of research studying carnitine supplementation as an ergogenic aid showed that it a.does not seem to increase fat oxidation b.enhanced carbohydrate oxidation rate but not fat oxidation c.raised muscle carnitine concentration but did not improve performance d.promoted retention of amino acids but did not lead to increased muscle mass

Q: which of the following is a feature of creatine supplementation in athletes? a.it may enhance performance of endurance athletes b.long-term use adversely affects liver and kidney function c.it may enhance performance of weight lifters and sprinters d.it induces short-term weight loss consisting primarily of lean tissue

Q: what is the recommended composition of the postgame meal of the athlete? a.low-protein b.high-protein c.low-carbohydrate d.high-carbohydrate

Q: why should fiber-rich foods be avoided in an athletes pregame meal? a.the fiber delays absorption of fat b.the fiber interferes with glycolysis c.the meal crowds out more energy-dense foods d.the fiber retains water in the gi tract that would otherwise be absorbed

Q: for optimal performance, the athletes precompetition meal may include all of the following except a.pasta b.beans c.breads d.potatoes

Q: what should be the composition of the last (pregame) meal before an athletic event? a.high-protein, providing 30 kcal per kg body weight b.vegetable and fruit juices, providing 100 to 200 kcal c.high-carbohydrate, low-fiber, providing 300 to 800 kcal d.high-fiber, providing 200 to 300 kcal and liberal amounts of fluid, which is beneficially retained by the fiber in the gi tract

Q: the recommended amount of dietary carbohydrate (g/kg body weight) for an athlete training for a marathon is approximately a.2 b.4 c.8 d.12

Q: which of the following should be a component of a healthy diet for athletes? a.salt tablets b.protein powders c.nutrient-dense foods d.vitamin and mineral supplements

Q: which of the following is the most significant rationale for eliminating alcohol intake in athletic performance? a.it is not metabolized in muscle b.it inhibits glycogen breakdown c.it inhibits creatine phosphate synthesis d.it interferes with atp synthesis in the liver

Q: what is the chief adverse effect from drinking a carbonated beverage before engaging in athletic activity? a.the carbonic acid inhibits fluid absorption b.the bubbles induce chronic burping and so inhibit performance c.the bubbles induce feelings of fullness quickly and so limit fluid intake d.the carbonic acid promotes gastroesophageal reflux leading to upper gi discomfort

Q: which of the following is not among the characteristics of beer as a beverage for athletes? a.it is mineral poor b.it is vitamin poor c.it is carbohydrate rich d.it induces fluid loss from the body

Q: which of the following is a feature of enhanced waters for physical activity? a.the oxygenated types are beneficial in endurance events b.they provide a source of lactate to stimulate the cori cycle c.one serving provides about a third of the rda for most vitamins and calcium d.they usually contain less carbohydrate and electrolytes than typical sports drinks

Q: which of the following would be the best choice for physically active people who need to replace lost fluids? a.cool water b.sweat replacers c.salt tablets and tap water d.water warmed to body temperature

Q: about how many kcal are supplied by 8 oz of the typical sports drink? a.5-10 b.50-100 c.250-500 d.500-1,000

Q: the optimal carbohydrate concentration of sports drinks for the endurance athlete is a.1-2% b.5% c.6-8% d.15-20%

Q: sports drinks begin to provide an advantage over plain water for athletes when their exercise periods first exceed a.15 minutes b.60 minutes c.1 1/2 hours d.3 hours

Q: which of the following is a benefit of glucose polymer sports drinks as compared with sugar-containing drinks? a.they supply more energy per gram of carbohydrate b.they require less digestion and therefore are absorbed faster into the circulation c.they attract less water in the gi tract and thus allow more water to remain in circulation d.they are absorbed much more slowly and therefore provide a more even carbohydrate load to the body

Q: which of the following is a characteristic of sodium in athletes? a.there is a direct correlation between heat-induced cramps and the amount of sodium lost in the sweat b.sports drinks that contain sodium polymers can more quickly replace sodium losses from severe sweating c.the sodium lost through heavy sweating can be easily replaced by consuming any of the common sports drinks d.hyponatremia is more likely to develop when water intake during intense exercise in hot weather is withheld and salted snacks are consumed

Q: which of the following is not true regarding endurance athletes competing in events lasting longer than 3 hours? a.they need to replace sodium during the event b.they should eat pretzels during the second half of the event c.they can easily replace sodium loss by consuming conventional sports drinks during the event d.they are susceptible to hyponatremia if they refrain from adequate sodium intake during the event

Q: hyponatremia refers to low blood levels of a.water b.sodium c.glucose d.potassium

Q: what is the minimum amount of fluid that an athlete should drink for each pound of body weight lost during an activity? a.1/4 liter b.1/2 liter c.1 liter d.2 liters

Q: how can water loss from the body be quickly estimated at the end of a physical activity? a.multiply body weight (kg) by 1% to determine liters of water loss b.multiply duration of activity (min) by body weight (kg) to determine ml of water loss c.subtract air temperature (f) from body weight (lbs) and then multiply by 5 to determine ml of water loss d.take the difference in body weight (lbs) before and after the event and multiply by 2 to determine cups of water loss

Q: in training to run in your state marathon this summer, you want to determine how much fluid to drink during training sessions. your weight at the beginning of every training session is 150 pounds. at the end of every training session you weigh 146 pounds. how many cups of fluid are necessary replenish these losses? a.2 b.4 c.6 d.8

Q: for most physically active people, all of the following are valid reasons for consuming sports drinks except a.they may provide a psychological advantage b.they are better than water at preventing sodium depletion c.they contain a source of fuel, which may enhance performance in endurance events d.they have a good taste, which encourages their consumption and ensures adequate hydration

Q: all of the following are characteristics of electrolyte metabolism in sports except a.the trained athlete actually loses fewer electrolytes than the untrained person b.replenishment of lost electrolytes in most athletes can be accomplished by ingesting a regular diet c.sweating leads to significant losses of calcium, sulfur, and chromium, which can be replaced by including milk and whole grains in the diet d.salt tablet supplements to replace electrolyte losses of sweat are known to cause fluid retention in the gi tract, irritation of the stomach, and vomiting

Q: the appearance of confusion and clumsiness in a person engaged in outdoor sports activities may be an early sign of a.heat stroke b.dehydration c.hypothermia d.exertional distress

Q: which of the following is a feature of water metabolism during exercise? a.the maximum loss of fluid per hour of exercise is about 0.5 liters b.in cold weather, the need for water falls dramatically because the body does not sweat c.sweat losses can exceed the capacity of the gi tract to absorb water, resulting in some degree of dehydration d.heavy sweating leads to a marked rise in the thirst sensation to stimulate water intake, which delays the onset of dehydration

Q: which of the following are common early symptoms of hypothermia in athletes? a.headache and nausea b.apathy and shivering c.confusion and delirium d.dizziness and clumsiness

Q: a person engaged in physically active work in hot, humid weather and who wears a rubber suit to promote weight loss is at high risk of experiencing a.ketosis b.heat stroke c.hypothermia d.overhydration

Q: which of the following is not among the characteristics of heat stroke? a.it is rarely fatal b.it is due, in part, to dehydration c.it is caused by heat buildup in the body d.its symptoms include headache, nausea, and mental changes

Q: in the endurance athlete, the first priority of nutrient repletion should be a.fluids b.protein c.glycogen d.electrolytes

Q: what would be the minimum amount of body water loss necessary to bring about a reduction in work capacity of an average 165-pound individual? a.1 1/2 liters b.3 1/2 liters c.6 liters d.10 liters

Q: a person engaged in an endurance event has lost two liters of body water by sweating. what would be the approximate energy loss from the evaporation of the sweat? a.100 kcal b.500 kcal c.850 kcal d.1200 kcal

Q: which of the following is a feature of sports anemia? a.it is not a true iron-deficiency anemia b.it is usually corrected by iron supplementation c.it is found primarily in over-conditioned athletes d.it is associated with reduced cardiorespiratory fitness

Q: which of the following is a characteristic of sports anemia? a.it requires prolonged treatment b.it is a temporary condition requiring no treatment c.it responds to treatment only with high doses of iron d.it is due primarily to increased iron loss via perspiration

Q: mary is 15 years old and has just joined her high school swim team. after the first three months of training and competing, her coach sends the team for mandatory physical examinations and routine blood tests. when mary got home, she told her mom that she has sports anemia. why shouldnt mary begin taking iron supplements as a way to treat this condition? a.the anemia is not correctible by extra iron intake b.the anemia is most likely the result of folate deficiency c.the iron will interfere with creatine phosphate synthesis d.the iron will not be absorbed well because of the intense work-outs

Q: which of the following represents current knowledge of the role of vitamin and mineral supplements in physical performance? a.when taken right before an event, they have been shown to benefit performance b.moderate amounts have been shown to improve the performance of most elite athletes c.they may be beneficial for athletes who struggle to meet their energy requirements d.except perhaps for iron, they are needed in high amounts to meet the needs of athletes exposed to hot and humid weather conditions

Q: what nutrient is important in the transport of oxygen in blood and in muscle tissue and in energy transformation reactions? a.iron b.calcium c.thiamin d.vitamin c

Q: which of the following is a feature of vitamin e supplementation and physical activity? a.some studies indicate that vitamin e supplementation for 3 weeks protects against the development of sports anemia in women b.some studies show that vitamin e in high doses seems to protect against exercise-induced oxidative stress whereas others show the opposite c.some studies show that vitamin e supplements improve aerobic performance by 25-30% in endurance athletes competing outdoors in air-polluted environments d.some studies show that high-dose vitamin e intake protects against premature oxidation of conjugated linoleic acid supplements, which serve as a unique fuel for strength athletes

Q: which of the following is not a feature of vitamin e in people who engage in regular high-intensity physical activity? a.some studies show that vitamin e supplements increase exercise-induced oxidative stress b.supplements of vitamin e interfere with protective adaptations to free-radical formation c.some studies find that vitamin e supplements protect against exercise-induced oxidative stress d.the benefits of vitamin e supplements on performance occur from immediate intake right before the event

Q: your friend bob, who engages in endurance exercise throughout the week, is concerned that his protein intake is inadequate and asks what type of protein supplement he should take. you assure him that a.all high-quality protein drinks are equivalent despite the price differences b.the extra protein he needs should be high-quality lean sources of poultry and fish c.he most likely already gets more protein from his regular diet than he needs, even for endurance activity d.no sports authority organizations recommend protein intakes greater than the rda for endurance athletes

Q: according to several recognized health organizations, about how many grams of protein per day are recommended for a male, 70-kg strength athlete? a.56 b.112 c.140 d.168

Q: which of the following describes the role of protein in the diet of competitive athletes? a.the need for protein per kg body weight is higher in female athletes than in male athletes b.the need for protein is best met by increasing the level to 20-25% of the total energy content of the diet c.the need for protein in weight lifters and marathon runners may be up to 50-100% higher than the rda d.the need for protein in most athletes generally could not be met from diets meeting energy requirements but providing only 10% of the energy as protein

Q: according to several recognized health organizations, about how many grams of protein per day are recommended for a female, 50-kg marathon runner? a.40-45 b.50-64 c.60-70 d.120-154

Q: for female endurance athletes, about how much more protein above the rda is recommended by recognized health organizations? a.10-20% b.25-35% c.50-75% d.100-150%

Q: which of the following is a role for diet in physical activity? a.diets high in fat lead to a fall in amino acid utilization for fuel b.diets lacking in carbohydrates lead to increased amino acid utilization for fuel c.deficiencies of vitamins have no effect on performance provided that all other nutrients are adequate d.deficiencies of minerals have no effect on performance provided that all other nutrients are adequate

Q: which of the following is a characteristic of protein use in physical activity? a.protein use in endurance events is less than for strength events b.protein use for energy is significant in anaerobic strength training c.protein contributes up to 10% of total fuel used, which is similar to the resting state d.protein contributes approximately the same amount to total energy use on high-carbohydrate or high-fat diets

Q: which of the following is not known to modify the bodys use of protein? a.diet b.the degree of training c.exercise intensity and duration d.vitamin supplements above the rda

Q: which of the following is an effect of exercise on protein metabolism? a.protein synthesis is inhibited during exercise b.protein use as a fuel is lowest in endurance athletes c.protein use during physical performance is generally not related to carbohydrate content of the diet d.protein synthesis is increased slightly during exercise but thereafter diminishes by a like amount to remain in balance

Q: in the immediate postexercise period, what type of diet enhances muscle protein synthesis? a.fat alone b.carbohydrate alone c.carbohydrate plus fat d.carbohydrate plus protein

Q: which of the following is a sure sign that muscles are using their maximum amount of energy from fat? a.breathing is easy b.training regimen is optimal c.balanced diets were ingested d.high-glycemic index foods were ingested

Q: which of the following is an effect of physical fitness on fat metabolism? a.fatty acid release from adipose cells directly into muscle cells becomes more efficient b.fatty acid concentrations in the blood rise significantly after the first 20 minutes of physical activity c.fatty acid energy release requires less oxygen on a per-kcalorie basis than does the use of glucose d.fat utilization slows down and liver glucose release rises in response to adaptation of the bodys hormonal profile

Q: which of the following describes fat utilization during physical activity? a.fat that is stored closest to the exercising muscle is oxidized first b.fat represents the major fuel source during sustained, moderate activity c.fat oxidization makes more of a contribution as the intensity of the exercise increases d.fat is burned in higher quantities during short, high-intensity exercises than prolonged, low-intensity exercises

Q: during a physical activity, what hormone signals the fat cells to begin releasing their fatty acids? a.leptin b.glucagon c.epinephrine d.neuropeptide y

Q: for optimal performance of endurance athletes, sports nutritionists recommend approximately how much dietary fat energy? a.5-10% b.10-15% c.20-35% d.35-45%

Q: what cellular organelles are responsible for producing atp aerobically? a.ribosomes b.golgi bodies c.mitochondria d.cell membranes

Q: which of the following describes a characteristic of fat use during physical activity? a.it is released as fatty acids from internal fat stores and subcutaneous fat b.upon commencement of an activity, blood fatty acids rise to provide an immediate source of fuel c.fat that is present within the muscle fiber represents the primary source of energy for that muscle d.after consumption of a high-fat diet for at least 3 days, physical activities are performed as efficiently as from intake of a high-carbohydrate diet

Q: which of the following is a property of conditioned muscles? a.they can store more glycogen b.they are more efficient at converting fat to glucose c.they contain fewer mitochondria due to increased glucose utilization d.they rely less on fat breakdown and more on glucose oxidation for energy

Q: which of the following is a characteristic of glycogen synthesis after a bout of strenuous training? a.glycogen synthesis is maximal beginning 2 hours after training b.glycogen synthesis proceeds at an even pace over the next 24 hours c.glycogen repletion is enhanced most by eating high-carbohydrate foods d.glycogen repletion is enhanced most by eating low-carbohydrate foods

Q: what type of meal and time of its ingestion promote the most rapid repletion of glycogen stores after physical activity? a.mixed meal taken within 4 hours b.mixed meal taken within 30 minutes c.high-carbohydrate meal taken within 2 hours d.high-carbohydrate meal taken within 15 minutes

Q: carbohydrate loading involves the consumption of a high-carbohydrate diet plus a.no exercise b.light exercise c.intense exercise d.moderate exercise

Q: which of the following is a feature of lactate production during physical activity? a.it is not a cause of muscle fatigue b.it may be rapidly converted to fatty acids by the liver c.it is produced in high quantities when ketone levels rise d.it accumulates in muscle at low levels of physical activity and is cleared rapidly at high levels of activity

Q: when a marathon runner experiences the phenomenon known as hitting the wall, what nutrient is most likely depleted? a.water b.protein c.glucose d.fatty acids

Q: during the first 20 minutes of moderate exercise, the body uses about a.50% of the available fat b.10% of the available water c.90% of the available protein d.20% of the available glycogen

Q: what is the cori cycle? a.a process in the liver that regenerates glucose from lactate released by muscles b.a sequence of coordinated muscle contractions of slow-twitch and fast-twitch fibers c.an exercise machine that allows development of both aerobic and anaerobic capacities d.a group of enzymatic reactions that accelerate muscle glycogen repletion in trained athletes

Q: how much time spent in vigorous activity is usually needed to deplete glycogen reserves? a.1 hour b.2 hours c.3 hours d.4 hours

Q: what is the name of the biochemical pathway describing the conversion of lactate to glucose? a.cori cycle b.krebs cycle c.beta-oxidation d.reverse glycolysis

Q: which of the following is a common product of anaerobic metabolism? a.lactate b.phytate c.phosphoric acid d.hydrochloric acid

Q: which of the following substances increases in muscles during intense exercise? a.atp b.lactate c.glycogen d.phosphocreatine