CSCS Quiz Chapter 10
Nutritional Factors in health and performance
Questions and Answers
- 1.
Carbohydrate Feedings are important:
- A.
Before exercise--to maximize glycogen store in the liver and muscles
- B.
During exercise--to maintain blood glucose and use for energy
- C.
After exercise-- to re-synthesize glycogen and hasten recovery
- D.
All of the above
- E.
None of the above
Correct Answer
D. All of the aboveExplanation
Carbohydrate feedings are important before, during, and after exercise for various reasons. Before exercise, consuming carbohydrates helps to maximize glycogen stores in the liver and muscles, providing a readily available source of energy during the workout. During exercise, carbohydrate intake is crucial to maintain blood glucose levels and provide the body with immediate energy. After exercise, consuming carbohydrates helps to re-synthesize glycogen, replenishing the energy stores that were depleted during the workout, and aids in the recovery process. Therefore, all of the above statements are correct.Rate this question:
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- 2.
Carbohydrate guidelines recommend 80-100g carbohydrates within ____ minutes after exercise.
- A.
10
- B.
30
- C.
60
- D.
90
Correct Answer
B. 30Explanation
Carbohydrate guidelines recommend consuming 80-100g of carbohydrates within 30 minutes after exercise. This is because during exercise, the body uses up its glycogen stores, which are the body's main source of energy. Consuming carbohydrates after exercise helps to replenish these glycogen stores more effectively, allowing for faster recovery and better performance in future workouts. Additionally, consuming carbohydrates within this timeframe also helps to stimulate muscle protein synthesis, aiding in muscle repair and growth.Rate this question:
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- 3.
An example of foods containing 100g of carbohydrates does not inclusde:
- A.
Bagel with peanut butter and 2/3 cup raisins
- B.
1 cup yogurt, 1 banana and 1 cup orange juice
- C.
6 oz turkey breast with gravy and a piece of pie
- D.
Spaghetti with meat sauce and garlic bread
Correct Answer
C. 6 oz turkey breast with gravy and a piece of pieExplanation
The correct answer is 6 oz turkey breast with gravy and a piece of pie. This is because turkey breast and gravy, as well as pie, typically do not contain a significant amount of carbohydrates. Bagel with peanut butter and raisins, yogurt with banana and orange juice, and spaghetti with meat sauce and garlic bread are all examples of foods that contain a higher amount of carbohydrates.Rate this question:
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- 4.
Inadequate amounts of carbohydrates in your diet can lead to:
- A.
General lack of energy
- B.
Muscle Fatigue
- C.
Confused thinking
- D.
Decreased amount of body fat
- E.
Lack of concentration
Correct Answer
D. Decreased amount of body fatExplanation
Inadequate amounts of carbohydrates in your diet can lead to a decreased amount of body fat because carbohydrates are the body's main source of energy. When there is a lack of carbohydrates, the body starts to break down fat stores to use as fuel, resulting in a decrease in body fat.Rate this question:
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- 5.
______ helps assure proper muscle development, reduces the risk anemia, and is only used for energy if glycogen stores are depleted.
Correct Answer
ProteinExplanation
Protein is essential for proper muscle development as it provides the building blocks for muscle tissue growth and repair. It also plays a crucial role in reducing the risk of anemia by aiding in the production of red blood cells. Additionally, protein is only used for energy when the body's glycogen stores are depleted, making it an important source of energy during prolonged physical activity or when carbohydrates are limited.Rate this question:
- 6.
Excess amounts of protein _____ enhances gains in muscle strength
- A.
Always
- B.
Never
- C.
Sometimes
- D.
Every other day
Correct Answer
B. NeverExplanation
Excess amounts of protein never enhances gains in muscle strength. While protein is important for muscle growth and repair, consuming excessive amounts does not necessarily lead to additional gains in strength. The body has a limit to how much protein it can effectively utilize, and any excess is typically excreted or stored as fat. Therefore, it is important to consume an adequate amount of protein for muscle development, but going overboard with protein intake does not necessarily result in enhanced muscle strength.Rate this question:
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- 7.
Which daily amount of protein (grams/pound body weight) is not matched correctly?
- A.
Adult Recreational Exerciser--0.5-0.8
- B.
Adult Competitive Athlete--0.6-0.9
- C.
Teenage Growing Athlete--0.9-1.3
- D.
Adult Sedentary--0.5
Correct Answer
C. Teenage Growing Athlete--0.9-1.3Explanation
The given answer is correct because the recommended daily amount of protein for a teenage growing athlete is not matched correctly. The range of 0.9-1.3 grams/pound body weight is too high for a growing athlete and could potentially lead to excessive protein intake. It is important for teenagers to have a balanced diet that includes sufficient protein, but excessive intake can put strain on the kidneys and may have negative health effects.Rate this question:
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- 8.
Dairy Products help:
- A.
Maintain strong bones
- B.
Reduce risk of osteoporosis
- C.
Protect against high blood pressure
- D.
All of the above
- E.
None of the above
Correct Answer
D. All of the aboveExplanation
Dairy products contain high levels of calcium and vitamin D, which are essential for maintaining strong bones. They also help to reduce the risk of osteoporosis, a condition characterized by weak and brittle bones. Additionally, dairy products contain bioactive peptides that have been shown to have a positive effect on blood pressure, helping to protect against high blood pressure. Therefore, all of the given statements are true, making the correct answer "All of the above."Rate this question:
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- 9.
Fruits and Vegetables do all of the following except:
- A.
Improve healing of injured muscles
- B.
Reduce the risk of cancer, high blood pressure, and constipation
- C.
Aid in post-exercise recovery
- D.
Decrease chance for osteoporosis
Correct Answer
D. Decrease chance for osteoporosisExplanation
Fruits and vegetables provide numerous health benefits such as improving healing of injured muscles, reducing the risk of cancer, high blood pressure, and constipation, and aiding in post-exercise recovery. However, they do not directly decrease the chance for osteoporosis. While a healthy diet rich in fruits and vegetables can contribute to overall bone health, other factors such as calcium intake, physical activity, and hormonal balance also play a crucial role in preventing osteoporosis.Rate this question:
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- 10.
The purpose of a ______________ is to satisfy hunger, avoid GI problems, stabilize blood glucose levels, improves ability to concentrate, and helps the athlete fully hydrate body cells.
Correct Answer
Pre-Game MealExplanation
A pre-game meal is important for athletes as it serves multiple purposes. It helps satisfy hunger, ensuring that the athlete has enough energy to perform at their best. It also helps avoid gastrointestinal problems by providing a balanced and easily digestible meal. The meal helps stabilize blood glucose levels, ensuring a steady supply of energy during the game. Additionally, it improves the athlete's ability to concentrate by providing the necessary nutrients for brain function. Lastly, the pre-game meal helps hydrate body cells, ensuring that the athlete is properly hydrated before the game.Rate this question:
- 11.
Which is not important to include in a pre-game meal?
- A.
Bland carbohydrates
- B.
3-4 hours before an event
- C.
Spicy proteins
- D.
300-1000 calories
Correct Answer
C. Spicy proteinsExplanation
Spicy proteins are not important to include in a pre-game meal because they can cause digestive discomfort and may lead to heartburn or indigestion during physical activity. It is recommended to consume bland carbohydrates, which provide a steady release of energy, 3-4 hours before an event. Additionally, the pre-game meal should provide an appropriate calorie range of 300-1000 calories to fuel the body for optimal performance.Rate this question:
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- 12.
Consequences of unsound weight _______ include a loss of lean tissue, decrease in metabolic rate, rat redistribution, and fatigue
Correct Answer
lossExplanation
The consequences of unsound weight loss include a loss of lean tissue, decrease in metabolic rate, fat redistribution, and fatigue. This means that when weight is lost in an unhealthy or unsustainable way, it can result in the loss of muscle mass instead of fat, which can lead to a decrease in metabolism and energy levels. Additionally, fat may be redistributed unevenly in the body, and feelings of fatigue may be experienced.Rate this question:
- 13.
To aid in gaining weight safely try to:
- A.
Only eat 3 meals a day
- B.
Consume 45% more than normal calorie needs
- C.
Not eat after 9pm
- D.
Eat higher calorie foods during meals and snacks
Correct Answer
D. Eat higher calorie foods during meals and snacksExplanation
Eating higher calorie foods during meals and snacks can aid in gaining weight safely. This is because consuming more calories than the body needs is essential for weight gain. By choosing foods that are higher in calories, individuals can increase their calorie intake without significantly increasing the volume of food consumed. This can be achieved by incorporating foods that are rich in healthy fats, proteins, and carbohydrates. Additionally, spreading out calorie intake throughout the day by including snacks can help ensure a consistent surplus of calories, promoting weight gain in a controlled manner.Rate this question:
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- 14.
True or False: any type of fluid counts toward hydration, athletes can drink caffeinated, alcoholic, and carbonated beverages whenever they want.
Correct Answer
FalseExplanation
The statement is false because not all types of fluid count towards hydration. Caffeinated and alcoholic beverages can actually have a diuretic effect, causing the body to lose more fluids. Carbonated beverages may also be less effective in hydrating the body compared to plain water. Therefore, athletes should prioritize drinking water or other non-caffeinated, non-alcoholic, and non-carbonated beverages to stay properly hydrated.Rate this question:
- 15.
Tips for hydration include:
- A.
Drink 8-24oz before exercise
- B.
Drink 4-8oz every 15-20 minutes during exercise
- C.
Drink 16 oz for every 5 pounds of body weight lost
- D.
A(before) & B(during)
- E.
B(during) & C(after)
Correct Answer
D. A(before) & B(during)Explanation
The correct answer is A(before) & B(during). This is because the tips for hydration suggest drinking 8-24oz before exercise and 4-8oz every 15-20 minutes during exercise. This ensures that the body is properly hydrated before and during physical activity, helping to prevent dehydration and maintain optimal performance.Rate this question:
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- 16.
True or False: Sports drinks quench the thirst of an athlete therefore discouraging him to drink more fluids.
Correct Answer
FalseExplanation
Sports drinks do not quench the thirst of an athlete, but rather provide hydration and replenish electrolytes lost during exercise. They are designed to enhance performance and provide energy, but they do not discourage athletes from drinking more fluids. In fact, it is important for athletes to continue drinking fluids to stay properly hydrated during physical activity. Therefore, the statement is false.Rate this question:
- 17.
Which sample of urine is LESS hydrated? (Left or Right)
Correct Answer
RightExplanation
The right sample of urine is less hydrated because urine becomes more concentrated when the body is dehydrated. This means that there is less water present in the urine, resulting in a darker color and a stronger odor.Rate this question:
- 18.
Which is not a sign of mild dehydration?
- A.
Hunger
- B.
Fatigue
- C.
Thirst
- D.
Flushed skin
- E.
Light headedness
Correct Answer
A. HungerExplanation
Hunger is not a sign of mild dehydration because the body's response to dehydration is to conserve water, which includes suppressing the appetite. Therefore, feeling hungry is not typically associated with mild dehydration.Rate this question:
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- 19.
Which is not a disorder that is associated with diets low in fiber?
- A.
Diferticulosis
- B.
Colon cancer
- C.
Heart burn
- D.
Diabetes
- E.
Constipation
Correct Answer
C. Heart burnExplanation
Heartburn is not a disorder that is associated with diets low in fiber. Heartburn, also known as acid reflux, occurs when stomach acid flows back up into the esophagus, causing a burning sensation in the chest. It is primarily caused by the malfunctioning of the lower esophageal sphincter (LES) and certain lifestyle factors such as obesity, smoking, and certain foods or drinks. While a high-fiber diet can help prevent and relieve constipation, diverticulosis, colon cancer, and diabetes, it does not directly impact heartburn.Rate this question:
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- 20.
_____ intakes greater than 30% of calories are common in elite athletes and does not negatively affect plasma lipids.
Correct Answer
FatExplanation
High fat intakes greater than 30% of calories are common in elite athletes and do not negatively affect plasma lipids. This means that consuming a higher percentage of fat in their diet does not have a detrimental effect on their blood lipid levels. Elite athletes often have higher energy needs and require a higher intake of fats for fuel and performance. However, it is important to note that the quality of fats consumed is also important, and athletes should focus on consuming healthy fats from sources such as nuts, seeds, avocados, and fatty fish.Rate this question:
- 21.
Vitamins and Minerals such as Iron and Calcium are types of______________, which are required in small amounts in the diet.
Correct Answer
MicronutrientsExplanation
Micronutrients are essential nutrients that are needed in small quantities for the proper functioning of the body. Vitamins and minerals, such as iron and calcium, fall under the category of micronutrients. These substances play crucial roles in various bodily functions, including metabolism, growth, and maintaining overall health. While macronutrients like carbohydrates, proteins, and fats are required in larger quantities, micronutrients are equally important for maintaining a balanced diet and promoting optimal health.Rate this question:
- 22.
True or False: Eating disorders are never purely nutritional problems but are psychological disorders that are complex and multifactorial.
Correct Answer
TrueExplanation
Eating disorders, such as anorexia nervosa, bulimia nervosa, and binge eating disorder, are indeed not solely caused by nutritional problems. They are complex and multifactorial psychological disorders that involve a combination of biological, genetic, environmental, and psychological factors. These disorders often stem from underlying emotional and psychological issues, such as low self-esteem, body dissatisfaction, perfectionism, and distorted body image. Nutritional problems may be a symptom of the disorder, but the root cause lies in the psychological aspects. Therefore, it is true that eating disorders are not purely nutritional problems but rather psychological disorders.Rate this question:
- 23.
_________ is the preferred body composition assessment for obese individuals
- A.
Skin fold assessment
- B.
Body mass index
- C.
% body fat
- D.
Height to waist ratio
Correct Answer
B. Body mass indexExplanation
Body mass index (BMI) is the preferred body composition assessment for obese individuals because it is a simple and widely used method. BMI is calculated by dividing a person's weight in kilograms by the square of their height in meters. It provides a general indication of whether a person has a healthy weight for their height. While BMI does not directly measure body fat, it is a useful tool for quickly assessing obesity levels in large populations. However, it may not be as accurate for individuals with a high amount of muscle mass, as it does not differentiate between fat and muscle weight.Rate this question:
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- 24.
Which classification is not paired with the correct BMI?
- A.
Underweight
- B.
Normal 20-25
- C.
Overweight 20-30
- D.
Obesity 30-35
- E.
Extreme Obesity >40
Correct Answer
C. Overweight 20-30Explanation
The classification "Overweight 20-30" is not paired with the correct BMI because the BMI range for overweight is typically considered to be between 25 and 30, not 20 and 30. A BMI of 20-25 is generally considered to be within the normal weight range.Rate this question:
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Mar 21, 2023Quiz Edited by
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