Check your reading Quiz

PHED 3789/5789

Chapters 12, 13

You need to use your book as well as your notes. J

1. ___ Which of the following diets is adequate in calcium, riboflavin, and fiber?

a. 6 breads, 3 fruits, 4 vegetables, 2 meats, 3 sweets

b. 9 breads, 2 fruits, 3 vegetables, 2 milks, 2 meats, 3 sweets

c. 9 breads, 5 vegetables, 5 meats, 3 sweets

d. 6 breads, 2 fruits, 5 meats, 6 sweets

2. ___ The building blocks for proteins are:

a. glucose and fructose

b. triglycerides

c. fatty acids

d. amino acids

3. ___ Which of the following protein foods has the highest quality protein?

a. Bread

b. Beans

c. Milk

d. Tortillas

4. ___ Endurance athletes need between ____ g/kg and _____ g/kg of protein per day.

a. .8 and 2.2

b. 1.2 and 1.7

c. 2.0 and 4.0

d. 4.0 and 10.0

5. ___ Strength training athletes may need as much as _____ g/kg of protein per day.

a. .8

b. 1.2

c. 1.7

d. 10.0

6. ___ If a strength trained athlete is a vegan they will need _______ g/kg of protein per day.

a. The same

b. More

c. Less

7. ___ When an athlete is in an anabolic state, they are also in _________ nitrogen balance.

a. Positive

b. Negative

c. Zero

8. ___ A stored form of carbohydrates in humans is called ____________.

a. Glucose

b. Glycogen

c. Fat

d. Monosaccharide

9. ___ Foods that quickly raise the blood sugar/glucose level, would be called:

a. dissarcharides

b. fiber

c. high glycemic foods

d. glycogen

10. ___ It is recommended that athletes consume up to ___ to ___ grams of carbohydrate per kilogram of body weight.

a. 1 to 2

b. 3 to 5

c. 8 to 10

d. 15 to 20

11. ___ Dietary lipids are an important part of an athlete’s diet for all but the following reasons:

a. some are precursors to hormones

b. glycogen is made from some lipids

c. they carry fat soluble vitamins

d. some lipids are used to form cell membranes

12. ___ Up to about _____ % of one’s diet may come from fat.

a. 10%

b. 15%

c. 30%

d. 55%

13. ___ Increasing dietary fat intake has been shown to improve performance for some athletes.

a. True

b. False

14. ___ The supplementation of _____ soluble vitamins can cause toxicities.

a. Fat

b. Water

15. ___ Some research suggests that athletes may need more antioxidants. Which of the following is the role of antioxidants?

a. Repair and build tissue

b. Produce blood clotting agents

c. Assist with metabolism

d. Destroy free radicals

16. ___ Which of the following minerals is an important structural part of red blood cells?

a. Calcium

b. Iron

c. Riboflavin

d. Potassium

17. ___ In the disease osteoporosis, bones have less density of the mineral ____________.

a. Calcium

b. Zince

c. Iron

d. Chromium

18. ___ DRI’s or _______ _______ _______ place an emphasis on healthy dietary intakes rather than an amount the prevents disease.

a. Daily Recommended intake

b. Dietary Record Inc.

c. Daily Requirements

d. Dietary Reference Intakes

19. ___ A person needs to consume about ____ Liters of water per day to be in balance. This can come from fluid intake as well as foods.

a. 1

b. 2

c. 3

d. 4

20. ___ A fluid loss of ____ % of total body weight can cause elevated body temperature during physical activity.

a. 1

b. 2

c. 3

d. 5

21. ___ Collapse is likely when _____ % of total body weight is lost.

a. 3

b. 5

c. 7

d. 9

22. ___ A good way of determining fluid losses is to:

a. measure skinfolds

b. have athletes assess the color of their urine

c. have athletes record their weight before and after practice

d. have athletes record their fluid intake after practice

23. ___ All athlete get more than enough sodium in their diet.

a. True

b. False

24. ___ The textbook recommends consuming _____ Liters of fluid 2 hours before activity.

a. .5

b. 1

c. 1.5

d. 2

25. ___ It is recommended that athletes consume _____ ounces of water or fluid replacement beverage every 15 minutes during activity.

a. 4

b. 8

c. 12

d. 16

26. ___ After a bout of activity ____ pints (16 oz.) of fluid should be consumed for each pound of weight lost during the workout.

a. 1

b. 2

c. 3

d. 4

27. ___ A carbohydrate replacement beverage is only needed if the activity last for ______ hour(s).

a. 1

b. 1.5

c. 2

d. 2.5

28. ___ A pre-event meal should be consumed ___ to ____ hours before most competitions.

a. 1 to 2

b. 2 to 3

c. 3 to 4

d. 4 to 5

29. ___ Carbohydrate loading is accomplished by consuming _______ grams of carbohydrate for 3 days before an event while tapering activity.

a. 100

b. 300

c. 600

d. 1000

30. ___ After activity _____ glycemic foods as well as some protein are recommended to help replace gylcogen and prevent tissue catabolism. J

a. High

b. Low

31. ___ Weight gain can be accomplished with a protein intake of up to _____ g/kg, caloric intakes that exceed caloric expenditure and a high rep, multiple set strengthening program.

a. .8

b. 1.5

c. 2.0

d. 4.0

32. ___ If weight loss is necessary, an athlete should avoid losing more than ____ lbs. Per week.

a. .5

b. 1.0

c. 2

d. 5

33. ___ Rapid weight loss will usually result in loss of ________ tissue as well as fat.

a. Blood

b. Muscle

c. Brain

d. Heart

34. ___ Eating disorders have criteria for diagnosis in the Diagnostic and Statistical Manual of Mental Disorders.

a. True

b. False

35. ___ An eating disorder characterized by a refusal to gain weight and an intense fear of gaining weight is called:

a. Anorexia Nervosa

b. Bulimia Nervosa

c. Bulimia

36. ___ Warning signs that you might notice for Bulimia Nervosa include all of the following except:

a. continuing to lose weight after reaching a low weight

b. disappearing immediately after a meal

c. secret eating

d. disappearance of large amounts of food

37. ___ If an athlete told you that they were worried about another athlete they suspected had an eating disorder, what first step would you take?

a. Confront the individual

b. Contact a counselor

c. Find facts to determine if the “rumor” is true

d. Call the athlete’s parents

38. ___ Which of the following might be a “trigger” for eating disorders?

a. Measuring skinfolds and providing an individualized analysis

b. Weighing athletes in front of others

c. Providing appropriate weight loss information

d. All may be triggers

39. ___ Body mass index is a way to assess athlete’s weight. A BMI greater than ____ is considered obese.

a. 25

b. 30

c. 32

d. 35

40. ___ Weight loss programs need to include all of the following except:

a. dietary plans

b. physical activity and exercise

c. nutritional supplements

d. negative caloric balance