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WorksheetsSports Nutrition Exam 1
Total questions: 130
Worksheet time: 11hrs 50mins
What are examples of excess carbohydrates?
Simple sugars
Corn syrup
Salt
Alcohol
Fats
Salts
Fiber
Salts
What are examples of excess fats?
Saturated fats
Trans fatty acids
Unsaturated fats
Trans fatty acids
Unsaturated fats
Triglycerides
Saturated fats
Triglycerides
What are examples of excess nonessential nutrients?
Simple sugars
Corn syrup
Salt
Alcohol
Fats
Salts
Fiber
Salts
Why is dietary fiber important?
Satiation, satiety, and weight gain and protects against cardiovascular disease
Satiation, satiety, and weight gain and protects against cardiovascular cancer
Satiation, satiety, and weight gain and protects against colon disease
Satiation, satiety, and weight gain and protects against colon cancer
As a society, how much sugar do we consume compared to 100 years ago?
25x more
25x less
35x more
35x less
On average, what is the percentage of daily calories obtained from SSBs among boys and girls?
Boys: 7.3%
Girls: 7.2%
Boys: 7.2%
Girls: 7.3%
Boys: 6.9%
Girls: 6.1%
Boys: 6.1%
Girls: 6.9%
On average, what is the percentage of daily calories obtained from SSBs among men and women?
Men: 7.3%
Women: 7.2%
Men: 7.2%
Women: 7.3%
Men: 6.9%
Women: 6.1%
Men: 6.1%
Women: 6.9%
In the Western world, what is the percentage of sugar intake? (sucrose and high-fructose corn syrup)
~50%
~30%
~40%
~60%
What are the sugar recommendations from the WHO in 2015?
Adults and children reduce daily intake of free sugars to < 10% of total energy intake (~50 g/day; ¼ cup)
Adults and children reduce daily intake of free sugars to < 15% of total energy intake (~50 g/day; ¼ cup)
Adults and children reduce daily intake of free sugars to < 10% of total energy intake (~40 g/day; ¼ cup)
Adults and children reduce daily intake of free sugars to < 15% of total energy intake (~40 g/day; ¼ cup)
What does the WHO further suggest?
Suggest a further reduction to < 5% (~25 g/day)
Suggest a further reduction to < 10% (~25 g/day)
Suggest a further reduction to < 5% (~20 g/day)
Suggest a further reduction to < 10% (~20 g/day)
What is the recommended daily energy intake for normal people?
40-50% total daily energy intake
40-60% total daily energy intake
30-50% total daily energy intake
30-60% total daily energy intake
What is the recommended daily energy intake for normal people?
65% total daily energy intake
60% total daily energy intake
75% total daily energy intake
70% total daily energy intake
Is there a dos-response relationship between carbohydrate intake and performance?
There is a dose-response relationship between carbohydrate intake and performance
There is not a dose-response relationship between carbohydrate intake and performance
Are higher or lower rates of carbohydrates are associated with better performance?
Higher rates of carbohydrates are associated with better performance
Lower rates of carbohydrates are associated with better performance
What kind of carbohydrate should we be eating?
Fiber
White bread
White flower
White rice
What is the recommended fiber intake for men and women?
Men: 18 g
Women: 15 g
Men: 15 g
Women: 18 g
Men: 19 g
Women: 16 g
Men: 16 g
Women: 19 g
What foods contain most of the fiber that we consume?
Fruits and vegetables
Fruits and bread
Vegetables and bread
Fruits, vegetables, and bread
What does substance does fiber reduce the uptake of?
Carcinogenic substances
Carbogenic substances
Lactogenic substances
Arsenogenic substances
What are some examples of good carbohydrates?
Fruits and Vegetables
Pasta
Pastries
Breakfast cereals
What are some examples of bad carbohydrates?
White rice
Fruits
Vegetables
Whole grain
What percentage of fat intake that provides daily dietary energy in U.S. adults?
35%
30%
33%
32%
What percentage of fat intake is from triaglycerols?
95%
90%
93%
92%
What is the percentage of saturated fat consumption in U.S. adults?
11% of daily dietary energy in U.S. adults
10% of daily dietary energy in U.S. adults
13% of daily dietary energy in U.S. adults
12% of daily dietary energy in U.S. adults
What are saturated fats high or low in?
High in animal products
High cholesterol levels
High in animal products
Low cholesterol levels
Low in animal products
High cholesterol levels
Low in animal products
Low cholesterol levels
Which source (animal or plant) would be a healthier option?
Animal
Plant
What are trans fatty acids?
Unsaturated fatty acids that contain at least one double bond
Saturated fatty acids that contain at least one double bond
Unsaturated fatty acids that contain at least two double bonds
Saturated fatty acids that contain at least two double bonds
What do trans fatty acids raise or lower?
Raises blood LDL cholesterol (bad) and lowers HDL cholesterol (good)
Raises blood LDL cholesterol (bad) and raises HDL cholesterol (good)
Lowers blood LDL cholesterol (bad) and raises HDL cholesterol (good)
Lowers blood LDL cholesterol (bad) and lowers HDL cholesterol (good)
Where are trans fatty acids usually found
Processed foods
Animal products
Plant product
Natural foods
Are trans fatty acids essential or desirable?
Yes
No
What does fish oil supplementation do?
Fish oil supplementation doubles the n-3 PUFA composition of skeletal muscle
Fish oil supplementation triples the n-3 PUFA composition of skeletal muscle
Fish oil supplementation doubles the n-2 PUFA composition of skeletal muscle
Fish oil supplementation doubles the n-2 PUFA composition of skeletal muscle
What does fish oil do for muscle protein synthesis or MPS?
Fish oil supplementation potentiates MPS in
response to an amino acid/insulin infusion
Fish oil supplementation potentiates MPS in
response to an amino base/insulin infusion
Fish oil supplementation potentiates MPS in
response to an amino acid/glucose infusion
Fish oil supplementation potentiates MPS in
response to an amino base/glucose infusion
Do high protein diets have any long-term consequences?
Suggested to have some potential long-term consequences (kidney and bone)
Suggested not to have some potential long-term consequences (kidney and bone)
Does high protein intake cause renal disease?
Studies showed high protein intake damaged kidney function
Studies showed high protein intake promoted kidney function
What is sodium to extracellular fluid?
Major electrolyte in extracellular fluids
Major acid in extracellular fluids
Major base in extracellular fluids
Major electricity in extracellular fluids
What do sodium deficiencies cause?
Low blood volume/reduced BP fatigue
High blood volume/reduced BP fatigue
Low blood volume/increased BP fatigue
High blood volume/increased BP fatigue
What is sodium a causal link between?
A causal link between high dietary salt intake and high blood pressure
A causal link between low dietary salt intake and high blood pressure
A causal link between high dietary salt intake and low blood pressure
A causal link between low dietary salt intake and low blood pressure
What happens when there is an increase of sodium in the body?
Development of high BP
Increased blood volume/increased BP/increased incidence of CVD
Development of high BP
Increased blood volume/decreased BP/increased incidence of CVD
Development of high BP
Decreased blood volume/increased BP/decreased incidence of CVD
Development of high BP
Decreased blood volume/decreased BP/increased incidence of CVD
Does breakfast skipping increase the risk of type 2 diabetes compared with never skipping breakfast?
Skipping breakfast once a week is associated with a 6 percent higher risk of developing type 2 diabetes
Skipping breakfast once a week is not associated with a 6 percent higher risk of developing type 2 diabetes
What are the categories of nutrients?
Vitamins
Minerals
Carbs
Fats
Proteins
Micronutrients
Macronutrients
Water
Micronutrients
Macronutrients
Proteins
What are macronutrients?
Carbs
Fats
Proteins
Carbs
Fats
Sugars
Carbs
Fats
Oils
Carbs
Fats
Amino acids
What are microntrients?
Vitamins
Minerals
Carbs
Fats
Proteins
Vitamins
Minerals
Amino acids
Vitamins
Amino acids
What are nutrients?
Substances found in food that perform one or more specific functions in the body
Substances found in food that perform two or more specific functions in the body
Substances found in food that perform one or less specific functions in the body
Substances found in food that perform two or less specific functions in the body
How many grams of micronutrients should we be consuming everyday?
<1 g/day
>2 g/day
>1 g/day
>2 g/day
Why are macronutrients important to exercise?
Predominant fuel during high-intensity exercise (>32 kcal/min)
Predominant fuel during high-intensity exercise (>33 kcal/min)
Predominant fuel during high-intensity exercise (>30 kcal/min)
Predominant fuel during high-intensity exercise (>35 kcal/min)
What happens during prolonged, low-intensity exercise?
Shift from carbohydrate metabolism toward fat metabolism
Shift from carbohydrate metabolism away from fat metabolism
Shift from fat metabolism toward carbohydrate metabolism
Shift from fat metabolism away from carbohydrate metabolism
Why is there a shift during prolonged, low-intensity exercise?
Due to an increased rate of lipolysis
Due to an decreased rate of lipolysis
Due to an increased rate of lactic acid
Due to an decreased rate of lactic acid
Are fats and carbs are primarily used together during exercise?
Always used together
Rarely used together
100% just fats used
100% just carbs used
What happens to macronutreints during prolonged strenuous exercise?
Depleted during prolonged strenuous exercise
Replenished during prolonged strenuous exercise
Depleted during prolonged effortless exercise
Replenished during prolonged effortless exercise
What replenishes macronutrients?
CHO
HCl
HCO
H2O
What are the classes of carbohydrates?
Monosaccharides
Disaccharides
Oligosaccharides
Polysaccharides
Fiber
Monosaccharides
Disaccharides
Oligosaccharides
Polysaccharides
Monosaccharides
Disaccharides
Polysaccharides
Monosaccharides
Disaccharides
Polysaccharides
Fiber
What are monosaccharides?
A carbohydrate consisting of one sugar unit
A carbohydrate consisting of two sugar units
A carbohydrate consisting of three sugar units
A carbohydrate consisting of four sugar units
What sugars are associated with monosaccharides?
Glucose
Fructose
Galactose
Glucose
Fructose
Lactose
Glucose
Lactose
Galactose
Glucose
Fructose
Sucrose
What is a disaccharide?
Any substance that is composed of one molecule of simple sugars linked to each other
Any substance that is composed of two molecules of simple sugars linked to each other
Any substance that is composed of three molecules of simple sugars linked to each other
Any substance that is composed of four molecules of simple sugars linked to each other
What sugars are associated with disaccharides?
Sucorse
Lactose
Maltose
Sucorse
Lactose
Glycose
Sucorse
Glucose
Maltose
Sucorse
Lactose
Galactose
What is an oligosaccharide?
Carbohydrates that contain two or more than two monosaccharides (2-10 units of monosaccharides)
Carbohydrates that contain two or more than two disaccharides (2-10 units of disaccharides)
Carbohydrates that contain two or more than three monosaccharides (2-10 units of monosaccharides)
Carbohydrates that contain three or more than three disaccharides (2-10 units of disaccharides)
What is a polysaccharide?
Long chains of carbohydrate molecules, composed of several smaller monosaccharides
Short chains of carbohydrate molecules, composed of several smaller monosaccharides
Long chains of carbohydrate molecules, composed of minimal smaller monosaccharides
Short chains of carbohydrate molecules, composed of minimal smaller monosaccharides
What substances are associated with polysaccharides?
Starch
Glycogen
Fiber
Starch
Galactose
Fiber
Starch
Glycogen
Galactose
Is glucose the only carbohydrate oxidized in muscle (used for energy)?
Yes
No
What is the percentage of starch consumption in our daily carbohydrate intake?
~50%
~55%
~53%
~52%
Is amylopectin digested more slowly or more rapidly?
Rapidly digested
Slowly digested
Is amylose digested more slowly or more rapidly?
Rapidly digested
Slowly digested
What is glycogen for carbohydrates?
Storage form of a carbohydrate
Waste form of a carbohydrate
Promoter form of a carbohydrate
Demoter form of a carbohydrate
Where is glycogen stored?
Liver and skeletal muscle
Gallbladder and skeletal muscle
Pancreas and skeletal muscle
Stomach and skeletal muscle
What is glycogen used to produce?
ATP
ADP
AMP
Is glycogen a primary source of fuel during high-intensity exercise?
Carbohydrates (glucose/glycogen) serve as the primary source of fuel as duration and intensity increase
Carbohydrates (glucose/glycogen) do not serve as the primary source of fuel as duration and intensity increase
What is the recommended intake of carbohydrates before an athletic event? How many hours before the event should you ingest the carbohydrates?
1-4g/kg carbohydrate
1-4 hours before the event
1-4g/kg carbohydrate
2-4 hours before the event
1-4g/kg carbohydrate
1-5 hours before the event
1-4g/kg carbohydrate
2-5 hours before the event
What is a high glycemic index?
Allows abrupt spikes and drops in blood [glucose]
Limits spikes and drops in blood [glucose]
What is a low glycemic index?
Allows spikes and drops in blood [glucose]
Limits spikes and drops in blood [glucose]
What is the minimum daily carbohydrate intake for humans?
130 g (~25% daily intake based on 2000 kcal diet)
130 g (~20% daily intake based on 2000 kcal diet)
130 g (~22% daily intake based on 2000 kcal diet)
130 g (~23% daily intake based on 2000 kcal diet)
What do carbs provide for the brain?
Produce sufficient glucose for the brain to function (4 mmol/L)
Produce sufficient lactose for the brain to function (4 mmol/L)
Produce sufficient fructose for the brain to function (4 mmol/L)
Produce sufficient sucrose for the brain to function (4 mmol/L)
How many carbs do sedentary people intake?
300 g
330 g
130 g
200 g
How many carbs do training athletes intake?
1000 g
1500 g
2000 g
2500 g
What is the percentage that most athletes are encouraged to consume?
Most Athletes are encouraged to consume ≥ 65% of their total energy intake as carbohydrate
Most Athletes are encouraged to consume ≥ 60% of their total energy intake as carbohydrate
Most Athletes are encouraged to consume ≥ 62% of their total energy intake as carbohydrate
Most Athletes are encouraged to consume ≥ 63% of their total energy intake as carbohydrate
What does the small intestine lack to break down fiber?
Enzymes
Catalysts
Amino acids
Proteins
What is the recommended daily fiber intake?
20-35 g
30-45 g
10-25 g
40-55 g
What is soluble fiber?
Type of fiber that dissolves in water to form a gel-like material
Type of fiber that does not dissolve in water and is intact as food moves through the gastrointestinal tract
What is insoluble fiber?
Type of fiber that dissolves in water to form a gel-like material
Type of fiber that does not dissolve in water and is intact as food moves through the gastrointestinal tract
What is the smallest class of carbs? Largest class?
Monosacharides
Polysaccharides
Monosacharides
Disaccharides
Monosacharides
Fiber
Monosacharides
Oligosaccharides
What is the only carbohydrate oxidized in the muscle?
Glucose
Fructose
Sucrose
Lactose
When do we primarily rely on carbohydrates for energy?
During anaerobic activities (high-intensity)
During anaerobic activities (low-intensity)
During anaerobic activities (moderate-intensity)
What are some benefits of consuming fiber?
Normalizes bowel movements and reduces health risks
Promotes brain function and motor function
Promotes muscle grwoth and motor function
Normalizes bowel movements and promotes muscle growth
How long are fatty acid chains?
14-24 carbons
15-24 carbons
16-24 carbons
17-24 carbons
What is the most abundant dietary fat consumed by humans?
Triglycerides
Glycerol
Unsaturated fatty acids
Saturated fatty acids
What are the components of a fatty acid chain?
Carboxylic group
Methyl group
Hydrocarbon chain
Carboxylic group
Methyl group
Hypocarbon chain
Carboxylic group
Methyl group
Hypercarbon chain
What are the different types of fatty acids
Saturated
Polyunsaturated
Monounsaturated
Polyunsaturated
Monounsaturated
Diunsaturated
Saturated
Unsaturated
Polyunsaturated
Saturated
Unsaturated
Monounsaturated
What is a cis formation fatty acid?
Hydrogens associated with double-bond are on the same side
Hydrogens associated with double-bond are on opposite sides
What is a trans formation fatty acid?
Hydrogens associated with double-bond are on the same side
Hydrogens associated with double-bond are on opposite sides
What is an Arachidonic acid?
20 carbons in the hydrocarbon chain
4 double bonds
1st double bond located on 6th carbon
[20:4(n-6)]
20 carbons in the hydrocarbon chain
5 double bonds
1st double bond located on 3rd carbon
[20:5(n-3)]
What is an Eicosapentaenoic acid?
20 carbons in the hydrocarbon chain
4 double bonds
1st double bond located on 6th carbon
[20:4(n-6)]
20 carbons in the hydrocarbon chain
5 double bonds
1st double bond located on 3rd carbon
[20:5(n-3)]
How many double bonds do saturated fatty acids have?
No double bonds
One double bond
One or more double bonds
How many double bonds do unsaturated fatty acids have?
No double bonds
One double bond
One or more double bonds
What categories can polyunsaturated fatty acids be broken into?
Omega-3 FAs
Omega-6 FAs
Omega-3 FAs
Omega-9 FAs
Omega-6 FAs
Omega-9 FAs
What does hydrogenation mean?
To treat with hydrogen
To create hydrogen
To destroy hydrogen
To target hydrogen
What is cholesterol?
A waxy, fat-like substance that's found in all the cells in your body
A waxy, fat-like substance that's found in none of the cells in your body
A solid, fat-like substance that's found in all the cells in your body
A solid, fat-like substance that's found in none of the cells in your body
What are apolipoproteins?
Proteins that bind lipids (oil-soluble substances such as fats, cholesterol and fat soluble vitamins) to form lipoproteins
Lipids that bind proteins (oil-soluble substances such as fats, cholesterol and fat soluble vitamins) to form lipoproteins
Proteins that bind lipids (liquid-soluble substances such as fats, cholesterol and fat soluble vitamins) to form lipoproteins
Lipids that bind proteins (liquid-soluble substances such as fats, cholesterol and fat soluble vitamins) to form lipoproteins
What is the daily cholesterol intake in North America?
~900 – 1350 kcal/day (based on ~2500 calorie diet)
~900 – 1360 kcal/day (based on ~2500 calorie diet)
~900 – 1340 kcal/day (based on ~2500 calorie diet)
~900 – 1370 kcal/day (based on ~2500 calorie diet)
How much cholesterol comes from plant sources?
1/3
1/2
2/3
2/4
How much cholesterol comes from animal sources?
1/3
1/2
2/3
2/4
What is the percentage of saturated fat in total energy intake?
11%
731 kcal/day (based on 2500 calorie diet)
10%
731 kcal/day (based on 2500 calorie diet)
12%
731 kcal/day (based on 2500 calorie diet)
13%
731 kcal/day (based on 2500 calorie diet)
When do we primarily rely on fats for energy?
During rest and mild-intensity exercise
During rest and high-intensity exercise
During rest and low-intensity exercise
What are the most abundant fats found in our diet?
Triglycerides
Glycogen
Saturated
Unsaturated
What is a saturated fatty acid?
Have single bonds (solid at room temperature)
Have one or more double bonds (liquid at room temperature)
Liquid oils are turned into solid fats (shortening/margarine)
What is an unsaturated fatty acid?
Have single bonds (solid at room temperature)
Have one or more double bonds (liquid at room temperature)
Liquid oils are turned into solid fats (shortening/margarine)
What are trans fats?
Have single bonds (solid at room temperature)
Have one or more double bonds (liquid at room temperature)
Liquid oils are turned into solid fats (shortening/margarine)
How is cholesterol used for energy purposes?
Serves as a building block for synthesizing various steroid hormones
Serves as a building block for synthesizing various amino acids
Serves as a building block for synthesizing various proteins
Serves as a building block for synthesizing various sugars
What are the building blocks of proteins?
Amino acids
Carbohydrates
Fats
Fiber
How are amino acids bound together?
Peptide bonds
Carbon bonds
Protein bonds
Hydrogen bonds
How many amino acids are there in total?
20
14
9
11
How many non-essential amino acids are there? (can be synthesized)
20
14
9
11
How many essential amino acids are there? (cannot be synthesized)
20
14
9
11
What % of water loss decreases performance?
2% of body weight
3% of body weight
5% of body weight
6% of body weight
How much water should you be ingesting every day?
Men: 15.5 cups (3.7 liters)
Women: 11.5 cups (2.7 liters)
Men: 11.5 cups (2.7 liters)
Women:15.5 cups (3.7 liters)
Men: 15.5 cups (2.7 liters)
Women: 11.5 cups (3.7 liters)
Men: 11.5 cups (3.7 liters)
Women: 15.5 cups (2.7 liters)
Where are fats broken down?
Stomach
Mouth
Trachea
Esophagus
How are fats absorbed?
Intestinal cells
Stomach cells
Liver cells
Gallbladder cells
After they are broken down and absorbed where are fats stored?
Underneath skin
Stomach
Pancreas
Liver
How does osmolarity effect water absorption rates?
Increased osmolarity increases ADH secretion, leading to reabsorption of water
Decreased osmolarity increases ADH secretion, leading to reabsorption of water
Increased osmolarity decreases ADH secretion, leading to reabsorption of water
Decreased osmolarity decreases ADH secretion, leading to reabsorption of water
Where are proteins broken down?
Begins in stomach and ends in small intestine
Begins in stomach and ends in large intestine
Begins in stomach and ends in gallbladder
Begins in stomach and ends in pancreas
How are proteins absorbed?
Hydrochloric acid and enzymes called proteases break it down into smaller chains of amino acids
Hydrochloric acid and enzymes called proteins break it down into smaller chains of amino acids
Hydrochloric acid and enzymes called peptides break it down into smaller chains of amino acids
Hydrochloric acid and enzymes called polypeptides break it down into smaller chains of amino acids
After being broken down and absorbed where are proteins stored?
Nowhere
Underneath the skin
Stomach
Liver
What is metabolism?
All of the cellular reactions that occur in the body
None of the cellular reactions that occur in the body
Half of the cellular reactions that occur in the body
Where is energy stored in skeletal muscle?
Sarcoplasm
Cytoplasm
Nucleus
Mitochondria
Where are sarcomeres housed?
Myofibrils
Mitochondria
Nucleus
Myelin
What is the mitochondrial content of red muscle?
High
Low
Moderate
What is the mitochondrial content of mixed muscle?
High
Low
Moderate
What is the mitochondrial content of white muscle?
High
Low
Moderate
What is the twitch speed for fiber type I?
Slow
Fast (fatigue-resistant)
Fast (fatigable)
What is the twitch speed for fiber type IIa?
Slow
Fast (fatigue-resistant)
Fast (fatigable)
What is the twitch speed for fiber type IIX?
Slow
Fast (fatigue-resistant)
Fast (fatigable)
How are fats and carbohydrates activated/used for energy?
Beta-oxidation
Alpha-oxidation
Oxidative phosphorylation
FAs poorly soluble in water – What is blood mostly made up of?
Water
Plasma
Red blood cells
White blood cells
