Unit 4 Content Review

Multiple Choice

Define dehydration.

• Lack of water in the body

• Water loss in excess of 2% of body weight

• Too much water in the body

• Water loss in excess of 20% of body weight

Multiple Choice

What strategies can be implemented for optimal hydration during sports activities?

• Drink water only

• Use electrolyte drinks

• Avoid caffeine

• Drink before feeling thirsty

Open Ended

Proteins, Fats, and Carbohydrates called the Macronutrients.

What do they do that is different from the other Essential Nutrients?

Multiple Choice

What is a major disadvantage of the glycolytic energy system?

• It is too slow to activate.

• It produces a large amount of ATP.

• It leads to the accumulation of lactic acid.

• It requires oxygen.

Multiple Select

You may need to eat less or more than 2000 calories daily depending on what factors?

Check all that apply!

(Hint, there is more than 1 right answer!)

• activity level

• age

• gender

• the color of your eyes

Multiple Choice

What is the primary fuel source for exercise according to the pre-exercise nutrition guidelines?

• Fats

• Proteins

• Carbohydrates

• Vitamins

Multiple Choice

What is the optimal carbohydrate-to-protein ratio for post-exercise recovery nutrition?

• 2:1

• 3:1

• 1:1

• 4:1

Multiple Choice

During activity maintenance, how much water should be consumed every 10-20 minutes?

• 5-7 oz

• 7-10 oz

• 10-15 oz

• 15-20 oz

Multiple Choice

What are some dietary strategies for vegetarian/vegan athletes to ensure they meet their nutritional needs?

• Consume iron-rich plant foods

• Pair foods for complete proteins

• Monitor B12 levels

• All of the above

Multiple Choice

What are the warning signs of disordered eating in athletes?

• Dramatic weight changes

• Increased energy levels

• Improved performance

• Meal avoidance

Multiple Select

What are some examples of ergogenic aids that enhance energy production and recovery?

• Creatine

• Caffeine

• Beta-alanine

• Sodium bicarbonate

Multiple Choice

What are the three main groups of supplements categorized by their purpose and function in supporting athletic performance?

• Dietary Supplements

• Performance Support

• Ergogenic Aids

• Nutritional Aids

Multiple Choice

Pourquoi les glucides sont-ils bons pour la performance sportive ?

• Parce qu'ils aident à produire de l'énergie rapidement qui peut être utilisée pendant la performance.

• Parce qu'ils aident le corps à produire plus d'eau

Open Ended

What is the importance of consulting healthcare professionals regarding supplements?

Multiple Choice

What should you verify when choosing supplements?

• Third-party testing certifications

• Manufacturer's marketing claims

• User reviews

• Ingredient lists

Multiple Choice

What are some key factors to investigate about a supplement manufacturer?

• Company's reputation

• Marketing strategies

• Social media presence

• Product pricing

Multiple Choice

What should you seek when researching the evidence for supplements?

• Peer-reviewed scientific studies

• Marketing claims

• Personal testimonials

• Social media reviews

Multiple Choice

What are the key differences between supplement and prescription medication labels?

• FDA approved

• Contains specific dosing information

• Includes verified medical claims

• Not FDA approved

Multiple Choice

What are the claimed benefits and health risks associated with Anabolic Agents?

• Muscle mass, strength; Liver damage, heart issues, hormonal imbalance

• Alertness, reduced fatigue; Irregular heartbeat, hypertension, addiction

• Recovery, tissue growth; Diabetes-like symptoms, organ enlargement

• Weight control, masking; Dehydration, electrolyte imbalance

Multiple Choice

What is the purpose of Body Composition Analysis in athlete assessment?

• To measure fat-to-lean mass ratio

• To assess cardiovascular fitness

• To evaluate muscular strength

• To monitor flexibility and mobility

Multiple Choice

What is the purpose of laboratory techniques in body composition assessment?

• To provide basic measurements

• To estimate composition via electrical current

• To offer high accuracy measurements

• To show fat distribution

Multiple Choice

What are the key components of body composition assessments that inform strength and conditioning programs?

• Identify starting points for training

• Monitor adaptations to exercise

• Guide nutritional interventions

• All of the above

Multiple Choice

What are the performance components of physical fitness?

• Muscular strength

• Coordination

• Flexibility

• Body composition

Multiple Choice

Which of the following is an example of applying the specificity principle in training for a marathon?

• Lifting heavy weights several times a week

• Running long distances at a consistent pace

• Participating in high-intensity aerobics classes

• Focusing on short sprints

Multiple Choice

What are the durations and recovery times for the ATP-PC, Glycolytic, and Oxidative systems?

• ATP-PC: 10 seconds, 3 minutes

• Glycolytic: 120 seconds, 15 minutes

• Oxidative: 3,600 seconds, 24 hours

• All of the above

Multiple Choice

What are the three main macronutrients and their roles in athletic performance?

• Carbohydrates: Quick Energy

• Protein: Building Blocks

• Fats: Endurance Energy

• Vitamins: Essential Nutrients

Multiple Choice

What are the appropriate actions that fitness professionals can take regarding nutrition?

• Share general nutrition information

• Diagnose deficiencies

• Prescribe medical nutrition therapy

• Create detailed meal plans

Multiple Choice

What is the role of carbohydrates in an athlete's diet?

• To build muscle tissue

• To provide energy for physical activity

• To increase body fat

• To improve flexibility

Multiple Choice

Which nutrient is most important for muscle repair in athletes?

• Carbohydrates

• Proteins

• Fats

• Vitamins

Multiple Choice

How can an athlete's diet be adjusted to improve performance in endurance sports?

• Increase protein intake only

• Focus on high carbohydrate intake for sustained energy

• Eliminate all fats from the diet

• Reduce water consumption

Multiple Choice

Why is it important to stay hydrated during physical activity?

• To increase body temperature

• To prevent dehydration and maintain performance

• To reduce muscle mass

• To increase fatigue

Multiple Choice

What are the benefits of Protein Supplements?

• Power, strength, muscle mass

• Endurance, alertness, power

• Recovery, lean mass gain

• Better 1-4 min performance

Multiple Choice

What are the safety ratings for Sodium Bicarbonate?

• Very good

• Good

• Fair

• Strong

Multiple Choice

What is the effective dose of Caffeine?

• 3-5g daily

• 3-6mg/kg BW

• 1.6-2.2g/kg/day

• 0.2-0.3g/kg

Multiple Choice

What are the benefits of Creatine Monohydrate?

• Power, strength, muscle mass

• Endurance, alertness, power

• Recovery, lean mass gain

• High-intensity performance

Multiple Choice

How does creatine supplementation enhance athletic performance?

• By reducing muscle fatigue

• By increasing ATP availability for energy

• By decreasing protein synthesis

• By enhancing oxygen uptake