Exercise Nutrition Self-Study Course Test 1. Carbohydrates are a source of energy for: (Choose all that apply) a. Endurance athletes b. Resistance trained athletes c. Recreational athletes d. Sedentary individuals 2. Sam walks along a flat trail at a slow pace for one hour. What is the predominant energy source Sam uses to fuel his exercise? a. Carbohydrate b. Fat c. Protein d. Vitamins e. Water 3. Sandra does high intensity resistance training (weight lifting) four times per week. What is the predominant energy source Sandra uses to fuel her exercise? a. Carbohydrate b. Fat c. Protein d. Vitamins e. Water 4. Which of the following athletes would use protein as an energy source? a. Wrestler b. Ice hockey player c. Long distance cyclist d. Tennis player e. Boxer 5. What is the only fuel source that can be used under anaerobic conditions? a. Carbohydrate b. Fat c. Protein d. Vitamins e. Water 6. Which of the following will help to increase muscle glycogen stores? (Choose all that apply). a. Resistance training b. Endurance training c. Fasting d. High carbohydrate diet 7. Which diet will help to increase muscle glycogen stores? a. High fat b. High protein c. High carbohydrate d. High protein, low carbohydrate e. None of the above 8. Which of the following will help to increase muscle triglyceride stores? (Choose all that apply) a. Resistance training b. Endurance training c. High carbohydrate diet d. Fasting 9. When comparing endurance-trained muscles to resistance trained muscles, the endurance-trained muscles have: (Choose all that apply). a. more oxidative enzymes b. an enhanced ability to use fats as a fuel source c. greater carnitine activity d. greater anaerobic power e. more glycolytic enzymes 10. Which of the following will help to maintain blood glucose levels during exercise? (Choose all that apply) a. Consuming a carbohydrate-containing drink b. Breaking down liver glycogen to supply glucose to the blood c. Breaking down muscle glycogen to supply glucose to the blood d. Drinking 20 ounces of water 11. John is an 80-kg marathon runner training daily. Approximately how much carbohydrate should he consume on a daily basis? a. 290-364 grams b. 480-560 grams c. 640-800 grams d. 30% of his total calories e. None of the above 12. Jessica trains hard for one hour every day. Approximately how much carbohydrate should she consume on a daily basis? a. 1.5-2.0 grams per kilogram of body weight b. 4-5 grams per kilogram of body weight c. 6-7 grams per kilogram of body weight d. 8-10 grams per kilogram of body weight e. 10-12 grams per kilogram of body weight 13. Gram for gram, which of the following provides the most energy (Calories)? a. Carbohydrates b. Fats c. Proteins d. Alcohol e. a and c 14. Which of the following nutrients provide energy? (Choose all that apply a. Carbohydrates b. Fats c. Proteins d. Vitamins e. Water 15. An athlete who is feeling shaky and fatigued is most likely suffering from: a. hypoglycemia b. hyperglycemia c. osteoporosis d. electrolyte imbalance e. linoleic acid deficiency 16. Which of the following result from resistance training? (Choose all that apply) a. Increased muscle glycogen stores b. Increased muscle strength c. Increased use of fats as an energy source during training d. Increased fat burning capacity 17. Warren has been running four miles a day, five days a week for the last year. What is the likely effect of this exercise on his HDL (high density lipoproteins) and LDL (low density lipoproteins)? a. Increased HDL, increased LDL b. Increased HDL, decreased LDL c. Decreased HDL, increased LDL d. No effect on either HDL or LDL 18. Which of the following fatty acids are known to increase blood cholesterol levels? a. Monounsaturated fatty acids b. Polyunsaturated fatty acids c. Saturated fatty acids d. Omega-3 fatty acids e. All of the above 19. Which of the following is known as "bad" cholesterol because it has a tendency to deposit cholesterol in arteries? a. Low density lipoproteins b. Very low density lipoproteins c. High density lipoproteins d. Chylomicrons e. Triglycerides 20. Roberto is lifting weights daily and trying to increase muscle mass. Approximately how much protein should he consume on a daily basis? a. .8 grams per kilogram of body weight b. 1.0 grams per kilogram of body weight c. 1.2 grams per kilogram of body weight d. 2.0 grams per kilogram of body weight e. 3.0 grams per kilogram of body weight 21. Roberto weighs 198#. Using the guide for strength trained athletes approximately how many grams of proteins should Roberto consume daily? a. 72-135 grams b. 108-144 grams c. 126-180 grams d. 198-270 grams e. 272-396 grams 22. The basic component of all proteins: a. creatine b. amino acids c. purines d. glucose e. omega-3 fatty acids 23. An element essential to the formation of all 20 amino acids and a product of protein breakdown: a. Nitrogen b. Sodium c. Phosphorus d. Sulfur e. Chloride 24. To provide a protein-sparing effect, the athlete needs to consume sufficient: a. Fluid b. Complementary proteins c. Branched-chain amino acids d. Alanine e. Carbohydrate and fat calories 25. Which of the following result from resistance training? (Choose all that apply) a. Increase in muscle size b. Increase in muscle strength c. Increase in muscle cell oxidative enzymes d. Increase in muscle triglyceride 26. What is the minimum daily amount of dietary carbohydrate needed to help spare the breakdown of muscle protein to provide glucose? a. 10-25 grams b. 50-100 grams c. 150-175 grams d. 200-400 grams e. there is no minimum recommendation 27. Which of the following result from dehydration? (Choose all that apply) a. Decrease in body water b. Decrease in blood volume c. Decrease in heart rate d. Decrease in body temperature 28. Which of the following is the most effect method to monitor dehydration? a. Test for glucose in the urine b. Monitor thirst c. Take pre- and post-exercise scale weights d. Measure blood pressure immediately after exercise e. Check for salt crystals on the skin 29. Which of the following athletes would be at greatest risk for dehydration? a. A swimmer in training who stops to drink every 20 minutes b. A person performing low intensity aerobics in a cool room c. A weight lifter who drinks water between sets d. A 100 meter runner e. A professional tennis player playing outdoors under hot and humid conditions 30. Which of the following athletes would be most likely to suffer from hyponatremia (low blood sodium)? a. A distance cyclist competing in the Race Across America b. A college football player c. A beach volleyball player d. A downhill ski racer e. A professional baseball player 31. Which of the following athletes would be most likely to suffer from iron deficiency anemia? a. 26 year old, male, resistance trained athlete b. 40 year old, male, endurance trained athlete c. 36 year old, female, strict vegetarian athlete d. 60 year old, female, recreational athlete who consumes sufficient calories e. post-menopausal female who engages in low intensity aerobics 32. Which of the following nutrients helps increase the absorption of iron? a. Folate b. Beta-carotene c. Vitamin B 6 d. Vitamin B 12 e. Vitamin C 33. Strict vegetarians are at risk for a deficiency of which of the following nutrients a. Strict vegetarians are at risk for a deficiency of which of the following nutrients b. Beta-carotene c. Vitamin B 12 d. Vitamin C e. All of the above 34. Although it has not yet been proven, it is believed that endurance training increases the need for which of the following vitamins? a. Folate b. Vitamin E c. Vitamin D d. Vitamin K e. All of the above 35. Which group has the highest calcium need? a. Adolescent males and females b. Women ages 19-50 c. Men ages 19-50 d. Women over the age of 50 e. Men over the age of 50 36. At age 35 Sally started to pay attention to her diet, in particular her calcium intake. Now that her calcium intake is adequate, which of the following is a true statement? a. Sally will be able to deposit calcium in bone b. Sally will be able to deposit calcium in bone but she will have to perform daily exercise in order to achieve an increase in bone calcium c. Sally will need to take vitamin D supplements in order to deposit calcium in bone d. Sally will be able to slow the loss of calcium from bone but will not be able to deposit calcium in bone e. Sally will be unable to deposit calcium in bone or slow the loss of calcium from bone 37. Your friend has purchased a B vitamin supplement because it has been advertised as a way to "get energy." Which of the following is a true statement about vitamins and energy. a. B vitamins increase the rate of energy reactions so a B vitamin supplement helps a person to get more energy b. B vitamins are broken down in a way similar to carbohydrates but yield more energy for less calories c. B vitamins inhibit oxidation by free radicals so more energy can be produced by the cells d. B vitamins are necessary to break down the energy in carbohydrates and fats e. All of the above 38. As a general rule, which of the following athletes are at greatest risk for deficiencies of the B vitamins? a. Those consuming low calorie diets b. Those consuming iron supplements c. Resistance trained athletes d. Those who use protein as a fuel source e. Those who sweat profusely 39. Which of the following nutrients has a recommended adult upper level established? (Choose all that apply) a. Vitamin D b. Thiamin c. Vitamin C d. Folate e. Riboflavin 40. Which of the following functions do beta-carotene and vitamin E share? a. Prevention of anemia b. Inhibition of oxidation c. Inhibition of bone calcium loss d. Carbon dioxide removal Questions 41-50 are based on the following information: Peter, a collegiate (American) football player, is a 264# lineman. He consumes approximately 4,000 C. per day of which 40% of the total calories come from fat (178 grams). Dietary protein intake is 250 grams (25% of total calories) and dietary carbohydrate intake is 350 grams (35% of total calories). He is currently involved in an intensive weight-training program in an effort to increase muscle mass. As the start of two-a-day practices is near, he is anxious to perform well and secure a starting position. He is considering taking a protein supplement, an iron supplement and a multivitamin supplement with the hope that these will improve performance.       41.Which of the following statements is true regarding Peter's carbohydrate intake? a. Peter's intake of carbohydrates is insufficient b. While the percentage of total calories from carbohydrates are low, the grams of carbohydrate are sufficient c. Peter is taking in 1,400 carbohydrate calories which is sufficient d. Peter's intake of carbohydrate is low but his protein intake will offset any potential problems e. b and c 42. When Peter is working out with weights, which would be the predominant fuel source? a. Carbohydrates b. Fats c. Proteins d. Vitamins e. Other 43. If Peter increases his resistance training by adding more sets and repetitions to his workout what will happen to his ability to use fat as a fuel source? a. His ability to use fat as a fuel source will increase b. Peter will become a better fat burner while he is performing his workout but not at other times c. Peter will become a better protein burner but not a better fat burner d. Peter's increased resistance training will not help him become a better fat burner e. a and b 44. Peter consumes 40% of his total calories as fat. Which of the following is a true statement regarding fat intake? a. Forty percent of total calories is high for a non-athlete but because Peter is a well trained athlete he does not need to be concerned about his high fat intake b. The problem with Peter's fat intake is not the percentage of total calories that come from fat but the percentage of low density lipoproteins he is consuming in his diet c. Peter's high fat intake could lead to an increase in blood cholesterol d. Forty percent of total calories is considered O.K. as long as his cholesterol intake is not too high. 45. If Peter wanted to decrease his low density lipoproteins (LDL) which of the following diet and exercise plans should he follow? a. Decrease foods high in low density lipoproteins and run 10 miles per week b. Decrease dietary saturated fat to less than 10% of total calories and run 10 miles per week c. Decrease the amount of cholesterol in his diet and run 5 miles per week d. Keep fat intake the same but replace monounsaturated fatty acids with omega-3 fatty acids; no need to change current exercise regime e. None of the above 46. Peter is consuming 250 grams of dietary protein per day. He weighs 264#. Approximately how many grams of protein per kilogram of body weight is Peter currently consuming? a. .8 b. 1.0 c. 1.5 d. 2.0 e. 2.5 47. Peter is considering taking a protein supplement. He wants to supplement with protein to increase his muscle mass. What advice would you give to Peter? a. Your current dietary intake of fat is too high so you need to reduce fat calories and increase protein calories either through diet or a protein supplement b. A protein supplement is necessary because carbohydrate intake too low to provide the necessary amount of glucose c. A protein supplement will provide you with the extra protein without additional calories d. Your current dietary intake of protein is sufficient for muscle maintenance but a 100 gram protein supplement will increase your protein intake to 3.0 grams/kilogram of body weight which is needed to increase muscle mass. e. Your current dietary intake of protein is sufficient and supplementing with protein is not recommended 48. Peter weighed 264# at the beginning of the day. After his workout he weighed 259#. Based on the general recommendation for fluid replacement, what is the minimum amount of fluid Peter should consume? a. 20 ounces b. 50 ounces c. 100 ounces d. 2 cups e. Peter lost fat not fluid so no minimum amount of fluid intake is needed 49. Peter is thinking about taking the antioxidant vitamin E. What would your advice be? a. Studies have shown that resistance athletes benefit from vitamin E supplements b. Peter's diet is high in fat and probably contains sufficient vitamin E c. Vitamin E supplements are pretty safe as long as you don't exceed 1,000 mg d. a and b e. a and c 50. Peter has read that iron is necessary for the delivery of oxygen to the cells. He has been told that iron supplements will help to offset the fatigue he feels after he works out hard for a couple of days. How would your respond to his comments? a. Iron supplements will help athletes who are fatigued and suffer from iron deficiency anemia but will not help athletes who are fatigued for other reasons b. You are not at risk for iron deficiency anemia so don't take iron supplements c. Iron is a potentially toxic mineral d. Iron deficiency anemia is much more common in men than in women so it is likely that you are suffering from iron deficiency anemia e. Try taking an iron supplement for a week or so and see if the fatigue disappears