WHAT POWERS YOUR DAY?
In order to maintain an energy balance, ___ in must equal ____ out.
A. glucose, glucose
B. calories, calories
C. oxygen, carbon dioxide
D. ions, ions
B. calories, calories
The high energy compound that is harvested from the oxidation of macronutrients is ___.
A. ADP
B. ATP
C. glycogen
D. pyruvate
B. ATP
This water-soluble vitamin is found in citrus fruits and juices, tomatoes, potatoes, green peppers, kiwi and cabbage
A. vitamin A
B. vitamin B12
C. vitamin C
D. vitamin K
C. vitamin C
Insufficient water balance or hypohydration can lead to more dramatic increases in ____ in a dehydrated individual as compared to one who is well hydrated.
A. heart rate
B. body temperature
C. blood pressure
D. respiratory rate
B. body temperature
Following a ____ dietary pattern can be one of the nutritional strategies used to reduce inflammation following an injury
A. mediterranean
B. paleo
C. ketogenic
D. anti-veggies
a. mediterranean
What are the two primary sources of energy for skeletal muscle?
A. glucose and fatty acids
B. ATP and creatine
C. protein and vitamins
D. glycogen and lactic acid
A. glucose and fatty acids
____ should be considered the athlete’s primary fuel source, providing four calories per gram.
A. protein
B. fats
C. carbohydrates
D. amino acids
C. carbohydrates
This fat-soluble vitamin assists with blood clotting and bone health
A. vitamin A
B. vitamin D
C. vitamin E
D. vitamin K
D. vitamin K
Recommended total intake of water derived from all sources is ___ oz per date for adults greater than nineteen.
A. 86
B. 91
C. 105
D. 120
B. 91
If needed to meet daily needs, this type of protein can be added to an athlete’s diet to enhance healing and prevent muscle loss.
A. casein
B. soy
C. whey
D. collagen
C. whey
____ is the largest component of energy expense, accounting for 60-75% of TDEE (total daily energy expenditure)
A. thermic effect of food
B. physical activity energy expenditure
C. basal metabolic rate
D. resting metabolic rate
D. resting metabolic rate
DOUBLE JEAPORDY
When participating in an ultra-endurance exercise that lasts greater than 2.5 hours, it is recommended that an athlete has up to ___ grams of carbs/hour.
A. 55
B. 70
C. 90
D. 95
C. 90
This trace mineral helps with wound healing, RNA/DNA synthesis, tissue growth & maintenance, hormone production, protein synthesis, GI & reproductive systems function & brain function
A. iron
B. zinc
C. magnesium
D. copper
B. zinc
The NATA guidelines suggest consumption of 16 oz of fluid ___ hours prior to exercise.
A. 1
B. 1.5
C. 2
D 2.5
C. 2
One of the main characteristics of injury or surgery is loss of ____ (mainly glutamine from skeletal muscle).
A. carbon
B. oxygen
C. hydrogen
D. nitrogen
D. nitrogen
Which energy system is used for short distance sprinting events?
A. aerobic system
B. anaerobic system
C. oxidative system
D. beta-oxidation system
B. anaerobic system
Daily protein recommendations for ____ and power sport athletes are 1.4-2.0 grams per kg daily.
A. endurance
B. recreational
C. strength
D. sedentary
A. endurance
This major mineral is found in something that can be commonly found sitting on your dining table
A. black pepper
B. potassium
C. iron
D. sodium
D. sodium
NATA suggests drinking ___ to ____ oz of fluid every 15-20 minutes during exercise.
A. 4, 6
B. 5, 10
C. 6, 8
D. 8, 10
B. 5, 10
DOUBLE JEAPORDY
During healing, energy expenditure can increase by up to ___% as compared to baseline resting energy demands.
A. 25
B. 35
C. 50
D. 60
C. 50
DOUBLE JEAPORDY
Up to ___ % of TDEE (total daily energy expenditure) is accounted by the thermic effect of food.
A. 10%
B. 12%
C. 20%
D. 22%
A. 10%
Resistance training upregulates muscle protein synthesis (MPS) for at least ___ hours with increased sensitivity to intakes of protein over this period.
A. 12
B. 18
C. 24
D. 30
C. 24
This fat-soluble vitamin can be found in fish oils, salmon, sardines, herring, egg yolks and liver.
A. vitamin A
B. vitamin C
C. vitamin D
D. vitamin E
c. vitamin D
Symptoms of _____ include bloating, puffiness, weight gain, nausea, vomiting, confusion, delirium and respiratory distress.
A. hypernatremia
B. hyponatremia
C. hyperkalemia
D. hypokalemia
B. hyponatremia
Choosing foods high in ____ like bran cereal, fish, spinach, almonds, and lima beans following an injury can help reduce inflammation.
A. magnesium
B. zinc
C. copper
D. iron
A. magnesium