PART 1: Sport Nutrition

What substance contains the chemical energy that drives immediate muscle contraction?

ATP

During physical activity, diet, training, __________ and __________ affect the use of exercise fuels.

duration and intensity

During physical performance, what is the role of creatine phosphate (CP)?

transfer of phosphate to make ATP for more short term energy

Which of the following activities depletes glycogen most quickly?

quarter-mile sprint

Carbohydrate loading is a technique that some athletes use to attain maximum glycogen stores. Which athletes will receive the greatest benefit?

endurance and ultra-endurance athletes

Common causes of GI distress in athletes include the following EXCEPT:

adequate fluids containing small amounts of carbohydrates

What is the predominant fuel used by muscle cells during long duration / low intensity activity?

fatty acids

If muscle work is anaerobic, which of the following macronutrient serves as the fuel?

carbohydrate

The ultimate goal of carbohydrate digestion and absorption is to yield:

glucose

Gastric emptying refers to:

the speed at which food and drink leave the stomach

How much time is usually needed during intense exercise to cause complete depletion of glycogen stores?

2 hours

Athletes are advised to avoid sports drinks containing large amounts of fructose. This is because:

all of the above are correct

Complex carbohydrates are:

polysaccharides such as fiber, glycogen and startch

_____ is an example of a sugar alcohol.

Sorbitol

What is an end product of carbohydrate digestion?

glucose

Why are many people unable to digest milk sugar?

They have a lactase deficiency

Why does fructose not appear in the blood after absorption?

Immediately trapped by the liver and converted to glucose

Blood glucose of 80 mg/dl is considered:

within the normal range

What hormone is responsible for stimulating the breakdown of liver glycogen and its release as glucose?

Glucagon

A food that has a high glycemic index (GI)

may be used to provoke a large blood glucose and insulin response.

The largest amount of glycogen is stored in:

skeletal muscle

The source of fuel is rarely exclusively from carbohydrates, fats, or protein, but is usually a mixture. The percentage that may come from each fuel source can depend on a variety of conditions such as intensity and duration. At rest and during low levels of exercise intensity and longer duration, _________ is the preferred source of fuel for the aerobic energy system.

Fat

Exercising muscle prefers to use carbohydrate from:

muscle glycogen

The recommended amount of daily carbohydrate for athletes engaged in high-intensity, short-duration exercise (1 to 30 minutes continuous) is:

5-7 g/kg of body weight.

Carbohydrate that is consumed during endurance exercise appears to delay fatigue by:

providing a steady supply of glucose that exercising muscles can use

The recommendation for athletes engaged in prolonged exercise (more than 2 hours) of moderate to vigorous intensity is to consume _____ of carbohydrate each hour of exercise.

30 to 60 g

The recommended carbohydrate concentration in a beverage consumed during exercise is approximately:

6 to 8%.

The expected outcome if too high a carbohydrate concentration is consumed during endurance exercise is:

gastrointestinal distress.

Which of the following types of food does not contain carbohydrates?

Meat

Anaerobic glycolysis is an energy system that uses:

carbohydrate only

The primary function of the Krebs cycle is to:

oxidize carbohydrates, fats, and proteins and ready them for ATP production.

VO2 max is an exercise test that:

all of the above

___________ is a metabolic waste product that can cause fatigue in anaerobic exercise and is also used by cells in the body as an important fuel.

Lactate

Which of the following is a true statement regarding creatine supplementation.

It may increase lean body mass with repeated high-intensity, short duration exercise bouts.

What two negative health effects are scientifically linked to sugar?

Dental caries (cavities), Empty calories

The disaccharide sucrose is made from what two monosaccharides?

Glucose and fructose

The type of fiber that is beneficial in preventing constipation and hemorrhoids is:

Insoluble fiber

The term used when glucose is formed from a non-carbohydrate source such as protein is:

Gluconeogenesis

Foods rich in soluble fiber include:

Black beans, oat bran and artichokes

What is gluten? Check all that apply.

it is the protein found in wheat, rye, and barley, - it is the protein (glue) that allows food to maintain their shape and not fall apart, - it must be avoided by people with Celiac Disease