Q&A Hero

Q: Supplementing the diet with ____________________ during training has been shown to increase muscle mass and strength, especially among untrained individuals.

Q: ____________________ has been shown to raise the concentration of muscle carnosine, which enhances the muscles' buffering capacity.

Q: ____________________ ingested prior to high-intensity sports performance buffers the acid and neutralizes the carbon dioxide, thereby maintaining muscle pH levels closer to normal and enhancing exercise capacity.

Q: ____________________ are substances or treatments that purportedly improve athletic performance above and beyond what is possible through training.

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. e. It is generally safer than anabolic steroids and human growth hormone.

Q: Which of the following ergogenic aids increases the risk for acromegaly? a. HMB b. Creatine c. Octacosanol d. Growth hormone e. DHEA

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. e. In endurance athletes, caffeine is particularly likely to result in a "drowsiness crash" within an hour of consumption.

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. e. Chromium picolinate can increase lean body mass but has no effect on strength.

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. e. It slows glycogen use

Q: Which of the following is a feature of specific ergogenic aids? a. Caffeine may enhance short-term, high-intensity performance. b. Carnitine 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. e. Sodium bicarbonate may cause unpleasant side effects such as severe constipation in some 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. e. increases ATP and improves performance.

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. e. It is especially useful for distance swimmers.

Q: Why should fiber-rich foods be avoided in an athlete's 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. e. The meal will be digested and absorbed too rapidly to be useful.

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. e. Bulky, fiber-rich foods providing at least 800 kcal

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 e. Sports beverages

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. e. It provides far more carbohydrates than are needed.

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. e. The carbonic acid adversely affects both muscle and bone health, increasing risk of overuse injury.

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. e. They are generally more useful than 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 e. Very cold water

Q: About how many kcal are supplied by 8 oz of the typical sports drink? a. 5-10 b. 10-50 c. 50-100 d. 100-200 e. 200-400

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. e. When the heat index is in the danger range, athletes should consume 400 mg salt every 15 minutes.

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

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 e. Take the difference in body weight (lbs) before and after the event and divide by the relative humidity.

Q: Drowsiness in a person engaged in outdoor sports activities may be a sign of a. heat stroke. b. dehydration. c. hypothermia. d. exertional distress. e. heat stress.

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. e. Water loss of greater than 1 percent can decrease capacity to do muscular work.

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 e. Violent diarrhea

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

Q: The first sign of dehydration is typically a. fatigue. b. dizziness. c. intense thirst. d. intense sweating. e. mental confusion.

Q: What minimum amount of body water loss (as a percentage of body weight) is likely to cause a person to collapse? a. 2 b. 7 c. 15 d. 25 e. 33

Q: What nutrient becomes depleted most rapidly during physical exercise? a. Iron b. Water c. Glucose d. Glycogen e. Sodium

Q: Which of the following is a feature of iron nutrition in athletes? a. Iron in sweat represents the major route of iron loss from the body. b. Iron losses occur from accelerated destruction of fragile, older blood cells. c. Iron deficiency affects a higher percentage of male athletes than female athletes. d. Sports anemia is successfully treated by increasing dietary iron to levels 2-3 times the RDA. e. Sports anemia usually occurs among athletes who have been training intensely for a year. or more.

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. e. It can progress to more severe forms of anemia if not treated.

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 shouldn't Mary begin taking iron supplements as a way to treat this condition? a. The anemia is not correctable 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 workouts. e. The use of iron supplements is forbidden by most athletic oversight commissions.

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. e. While helpful for elite athletes, there is little evidence to support their use in the average, recreational athlete.

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 e. Sodium

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. e. Some studies show that vitamin E is effective in reducing the occurrence of stress fractures in female but not male athletes.

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. e. Anaerobic strength training does uses more protein for energy.

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. e. People who consume diets adequate in energy and rich in carbohydrate use more protein in exercise.

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. e. Protein synthesis is unrelated to exercise.

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 e. Protein alone

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. e. Conversation is difficult or broken.

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. e. Fat makes more and more of a contribution to the fuel mixture as exercise intensity increases.

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 e. Norepinephrine

Q: What cellular organelles are responsible for producing ATP aerobically? a. Ribosomes b. Golgi bodies c. Mitochondria d. Cell membranes e. Nucleus

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. e. Sports nutrition experts recommend that athletes consume less than 15 percent of their energy from fat to meet nutrient and energy needs.

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. e. They are resistant to lactate build-up.

Q: Which of the following will best accelerate glycogen storage after physical activity? a. A high fat snack within 15 minutes of exercise completion b. A high carbohydrate meal taken within two hours of exercise completion c. A high protein snack taken midway through exercise and another 30 minutes after exercise d. Sports drinks taken throughout exercise and repeated small, high protein snacks for two hours after exercise e. A high protein meal taken within two hours of exercise completion

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. e. Lactate tends to remain in the muscle for 1 to 2 hours after exercise.

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 e. Lactate

Q: When the rate of lactate production exceeds the rate of clearance, intense activity can be maintained for only a. 10 to 60 seconds. b. 1 to 3 minutes. c. 3 to 5 minutes. d. 5 to 10 minutes. e. 10 to 15 minutes.

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 e. Fumaric acid cycle

Q: Which of the following is a common product of anaerobic metabolism? a. Lactate b. Phytate c. Phosphoric acid d. Hydrochloric acid e. Phosphagen

Q: Which of the following substances increases in muscles during intense exercise? a. ATP b. Lactate c. Glycogen d. Phosphocreatine e. ADP

Q: A tissue deprived of an oxygen supply during exercise would develop an accumulation of a. ATP. b. lactate. c. glucose-1-phosphate. d. TCA cycle intermediates. e. ADP.

Q: What dietary nutrients are most effective at raising muscle glycogen concentrations? a. Fats b. Proteins c. Carbohydrates d. Chromium and iron e. Sodium and potassium

Q: What is the usual fate of muscle glycogen during exercise? a. Utilized as a fuel within the muscle cells only b. Released into the bloodstream to provide fuel for brain cells c. Released into the bloodstream to replenish liver glycogen as needed d. Utilized to support lung and heart function under conditions of intense physical performance e. Excreted through sweat

Q: Which of the following is a characteristic of fuel use by muscles? a. At rest, about 90% of the fuel is derived from glucose. b. At rest, about 90% of the fuel is derived from fat. c. Muscles always use a mixture of fuels at rest or during physical activity. d. During physical activity, amino acids contribute most of the fuel. e. During the first 10 seconds of physical activity, the lactic acid system is the predominant source of energy.

Q: What substance contains the chemical energy that drives immediate muscle contraction? a. ATP b. NAD c. Glucose d. Fatty acids e. Lactate

Q: What high-energy compound acts as a reservoir of energy for the maintenance of a steady supply of ATP? a. Glycerol b. Glycogen c. Fatty acids d. Creatine phosphate e. ADP

Q: Chris has been competing all day in a track competition and is now ready for the 100-meter dash. Although he feels tired, which of the following high-energy muscle compounds can he rely on for quick energy in this event? a. Fat b. Lactate c. Creatine phosphate d. Adenosine diphosphate e. Adenosine triphosphate

Q: What is the predominant fuel used by muscle cells during low- or moderate-intensity activity? a. Fat b. Protein c. Glycogen d. Blood glucose e. Glucose

Q: In weight training, muscle strength can best be emphasized by performing a a. low number of repetitions with heavy weight. b. low number of repetitions with lighter weight. c. high number of repetitions with heavy weight. d. high number of repetitions with lighter weight. e. sufficient repetitions with any weight to induce exhaustion.

Q: In weight training, muscle endurance can best be emphasized by performing a a. low number of repetitions with heavy weight. b. low number of repetitions with lighter weight. c. high number of repetitions with heavy weight. d. high number of repetitions with lighter weight. e. sufficient repetitions with any weight to induce exhaustion.

Q: Which of the following is an example of a resistance training activity? a. Yoga b. Swimming c. Power walking d. Lifting free weights e. Ballistic stretching

Q: A person's "VO2 max" is the maximum a. velocity on a treadmill test. b. rate of oxygen consumption. c. intake of oxygen while at rest. d. intake of air at 70% physical exhaustion. e. speed of oxygen exchange in the lungs

Q: The volume of blood ejected by the heart each minute is known as the a. VO2 max. b. one-half VO2 max. c. cardiac output. d. cardiac conditioned index. e. cardiac volume.

Q: For maximum benefits, cardiorespiratory endurance episodes should be sustained for at least a. 20 minutes. b. 40 minutes. c. 1 hour. d. 1 1/2 hours. e. 2 hours.

Q: The effect of regular exercise on heart and lung function is known as a. muscle fitness. b. muscle endurance. c. cardiopulmonary adaptation. d. cardiorespiratory conditioning. e. aerobic fitness.

Q: Athletes can safely add muscle tissue by a. tripling protein intake. b. taking hormones duplicating those of puberty. c. putting a demand on muscles repeatedly by making them work harder. d. relying on protein for muscle fuel and decreasing intake of carbohydrates. e. exercising to exhaustion and then relying on electrical stimulation for further muscle building.

Q: A muscle that increases in size in response to use is an example of a. atrophy. b. hypertrophy. c. muscular endurance. d. muscle engorgement. e. hyperplasia.

Q: What is muscle atrophy? a. Loss of muscle size and strength b. Muscle cramps arising from insufficient warm-up c. Muscle spasms resulting from too-rapid progressive overloading d. Alterations in heart muscle contractions when first initiating a fitness program e. Muscle changes associated with the use of anabolic steroids

Q: As little as ____ minutes of moderate-intensity activity per day can add years to an individual's life. a. 5 b. 10 c. 15 d. 30 e. 45

Q: What percentage of U.S. adults meet physical activity guidelines? a. 10 b. 20 c. 30 d. 40 e. 50

Q: Which of the following are features of physical activity and exercise? a. Neither involves mandatory body movement b. Neither involves enhanced energy expenditure c. Physical activity, but not exercise, involves muscle contractions d. Exercise, but not physical activity, is thought to be vigorous, structured, and planned e. Exercise, but not physical activity, involves aerobic activity.

Q: Discuss the health benefits and food sources of flavonoids.

Q: What is the meaning and significance of functional foods? Give several examples of potential functional foods and their proposed uses.

Q: Discuss the effects of lead exposure on health and human performance.

Q: Discuss the essential nature of molybdenum, including food sources.

Q: Discuss the essential nature of chromium, and list good food sources of chromium. Why are chromium supplements promoted by the supplements industry?

Q: Discuss the essential nature of fluoride. What level in the diet is considered optimal? What are the effects of excess fluoride intake and how does toxicity usually occur?