Ch.1 Sports Nutrition
In the MyPlate graphic, there are four sections (fruits, vegetables, grains, and proteins) on the plate.
What are the two groups that should fill half of the plate?
fruits, vegetables
Which of the macronutrients (carbohydrates, proteins, fats) differs in its caloric value when measured by a human calorimeter compared to a bomb calorimeter?
protein
Among the three food monosaccharides, glucose, fructose, and galactose,
which one is slower to affect blood sugar (lower glycemic index) and has the highest level of sweetness?
fructose
If an athlete’s RER is 1.00, what is their primary fuel source?
a) Carbohydrates
b) Fats
c) Protein
d) Lactate
a) Carbohydrates
Proteins are unique because they contain a specific atom. When proteins are broken down for energy or stored as fat, this atom needs to be removed.
What is this atom?
a) Oxygen (O)
b) Carbon (C)
c) Nitrogen (N)
d) Hydrogen (H)
c) Nitrogen (N)
Nutrition periodization illustrates the concept of having a nutrition plan that matches the demands imposed by various training periods.
For example, weight loss is usually planned to take place during the ____season.
a) racing season, b) off-season, c) pre-season
off(-season)
Resting metabolism accounts for approximately what percentage of total daily energy expenditure?
a) 20%
b) 40%
c) 60-75%
d) 85-95%
c) 60-75%
Fructose has a specific transporter known as ____.
This transporter is responsible for moving fructose exclusively from your food into your intestinal cells.
a) GLUT 2, b) GLUT 4, c) GLUT 5, d) SGLT-1
GLUT 5
Which energy system provides ATP for prolonged, endurance-based activities?
a) ATP-PC system
b) Anaerobic glycolysis
c) Oxidative phosphorylation
d) Cori Cycle
c) Oxidative phosphorylation
____ is the only amino acid that’s able to directly trigger mTOR for protein synthesis.
a) Glycine
b) Leucine
c) Glutamine
d) Alanine
b) Leucine
*** Double Points***
What is the name of the dietary reference value that ensures enough nutrients for almost all healthy individuals?
a) RDA, b) AI, c) EAR, d)UL
a) RDA
What is the name of the commonly used equation for calculating Resting Metabolic Rate (RMR) as RMR = 500 + 22 x (FFM), especially for athletes with a significant amount of fat-free mass?
a) Mifflin-St. Jeor
b) Cunningham
c) Simplified
b) Cunningham
*** Double Points***
When it comes to carbohydrate recommendations for general athletes (high intensity, short duration), what is the minimum daily intake recommended, typically measured in grams per kilogram (g/kg)?
a) 0.8g/kg, b) 2g/kg, c) 5 g/kg
5
***Double Points***
The Cori Cycle refers to:
a) The conversion of lactate to glucose in the liver
b) The breakdown of creatine phosphate
c) The process of ATP resynthesis from ADP
d) The electron transport chain in mitochondria
a) The conversion of lactate to glucose in the liver
____ protein containing leucine, fast protein because it digests quickly.
What is the minimum educational requirement to be eligible for the CISSN certification?
***Double Points***
A person consumes 2 liters of oxygen per minute while running for 30 minutes. Approximately how many kilocalories does this person burn?
a) 200 kcal
b) 250 kcal
c) 300 kcal
d) 500 kcal
c) 300 kcal
During exercise, recommended composition of carbohydrates is __-__% carbohydrate concentration.
a) 1-3, b) 3-5, c) 6-8, d) 10-12
6-8
Training at or around the lactate threshold primarily improves:
a) ATP production from creatine phosphate
b) Sustaining higher intensities longer
c) The efficiency of anaerobic glycolysis
d) The breakdown of amino acids for fuel
b) Sustaining higher intensities longer
*** Double Points***
There are three BCAAs: leucine, isoleucine, and ____.
a) valine, b) alanine, c) methionine
Valine