fundamentals of sport & exercise nutrition€¦ · fundamentals of sport and exercise nutrition...
Post on 27-Jun-2020
39 Views
Preview:
TRANSCRIPT
© 2016 by Exercise ETC Inc. All rights reserved.
1
Fundamentals of Sport &
Exercise Nutrition
CORRESPONDENCE EDUCATION PROGRAM #151.
Check your receipt for course expiration date.
After that date no credit will be awarded for this program.
© 2016 by Exercise ETC Inc. All rights reserved.
2
How to Complete this Program
Thank you for choosing an Exercise ETC correspondence program for your continuing education needs. To earn your CECs/CEUs you will need to read
the enclosed book. After you have completed the book, take the test that is included with your program. Remember to choose the best or most correct
answer.
Now Available: Instant Grading! When you are ready to submit your test please go to our website at: www.exerciseetc.com On the left side of your screen you will see a blue,
vertical bar with a list of options; click on “Administration” and then click “Correspondence Course Answer Sheets.” Choose the title of the test
that you are completing and then simply follow all instructions to submit your test. Remember to complete all fields prior to submitting your
test.
Once you submit your answers your purchase will be verified and your test will be corrected instantly; if you score at least 70% you will be able to
print your CE certificate immediately. (If you have less than 70% correct, you will need to take test over again in order to qualify for the CECs/CEUs.)
If we are unable to verify your purchase you will receive a message requesting that you call our office for instructions.
VERY IMPORTANT: Please make sure you have access to a working printer when you
submit your test as your CE Certificate must be printed before you close out your
testing session.
Good luck! If you have any questions or comments, please feel free to call us any time at 1-800-244-1344 or e-mail us at: info@exerciseetc.com
© 2016 by Exercise ETC Inc. All rights reserved.
3
Fundamentals of Sport and Exercise Nutrition
Course Objectives
After completing the Fundamentals of Sport and Exercise Nutrition
course, the participant will:
1. Understand the definition of Sport Nutrition and how it applies to
athletic performance.
2. Learn the history of Sport Nutrition from the early 1900’s to present
day, and how the science and discoveries along the way have impacted how athletes are encouraged to eat and supplement in the
modern day.
3. Understand that sport nutrition is equally as important as the training
program in achieving long-term goals, performance, and recovery for novice athletes up to professional athletes.
4. Gain an appreciation of the job opportunities for a Sport Nutritionist and the process for obtaining a certification.
5. Know the difference between a Sport Dietitian and a Sport Nutritionists.
6. Understand the concept of Scope of Practice and how it protects both the consumer and the practitioner.
7. Understand energy in the body as it relates to adenosine triphosphate and how the creatine phosphate system, anaerobic metabolism, and
oxidative phosphorylation work to create it, and when each of these energy systems is needed.
8. Understand where creatine is made in the body, what food sources it is contained in, and the increase in performance that supplementing with
creatine can have.
9. Understand the concept of metabolism and the basic concept of
calories in versus calories out in weight maintenance, weight loss, and weight gain.
© 2016 by Exercise ETC Inc. All rights reserved.
4
10. Be able to differentiate between basal metabolic rate and resting
metabolic rate, and understand the thermic effect of food on metabolism.
11. Learn the guidelines to follow to reduce body fat in an athlete, including the correct time to attempt fat loss, and the effects it can
have on performance.
12. Learn the appropriate percentages of carbohydrates, fat and protein
that an athlete needs to have for maximal performance and recovery, and how meals should be spaced throughout the day.
13. Understand the effects of starvation diets.
14. Understand the make-up of a carbohydrate, sources of carbohydrates,
how it is stored in the muscle as glycogen, and the amount of carbohydrates obtained from fruits, vegetables, grains, beans, milk,
nuts, and sugar.
15. Learn the appropriate carbohydrate consumption for varied levels of
fitness, carbohydrate products that have been developed specifically for athletes, and the amount of carbohydrates that should be consumed
before, during and after exercise.
16. Understand the importance of carbohydrate loading for athletes
involved in prolonged endurance events, the protocol to follow, and symptoms the athlete may suffer during the process.
17. Learn the research history of protein supplementation, as well as an understanding of the 20 amino acids, which make up proteins in the
body, including which are essential, and which are non-essential.
18. Understand the importance of protein in other body structures besides
skeletal muscle.
19. Understand the concept of anabolic versus catabolic and what the
appropriate consumption of protein is for various types of individuals and athletes.
20. Be able to adjust protein requirements based on a weight loss diet, know how to increase protein requirements for a vegetarian, and
understand how to decrease total caloric consumption if protein supplementation is used after a workout.
21. Understand recommendations for fat in the general population and athletic populations.
© 2016 by Exercise ETC Inc. All rights reserved.
5
22. Learn the chemical make-up of a fat molecule, and what differentiates
a saturated, monounsaturated, and polyunsaturated fat, and the foods where they can be found.
23. Learn how fat is digested, stored, and utilized for energy.
24. Learn how the percentage of fat used changes based on being at rest
and varying different levels of physical activity.
25. Understand the impact of excessive intake of saturated fat and the
formation of LDL cholesterol, and how it can impact health.
26. Understand what a vitamin is, the difference between fat soluble and
water soluble vitamins, and the function of the B-complex vitamins, vitamin D, vitamin E, and folate.
27. Know the Dietary Reference Intakes for the 13 essential vitamins and the tolerable upper intake level.
28. Understand that many athletes do not meet recommended intakes because of dietary restriction, and that they need higher amounts of
antioxidants due to oxidative stress from physical activity.
29. Learn the difference between vitamins and minerals, the role of
calcium and vitamin D in bone health, the role of iron in oxygen transport, and the role of zinc in immune health.
30. Know the recommended daily intake of the 21 minerals required in the human body, which minerals are likely to be deficient in athletic and
non-athletic populations, and sources of minerals in food.
31. Understand the importance of fluid and electrolyte balance in the body
and how it is affected by sweating
32. Learn how to make an individualized plan for fluid and electrolyte
replacement for athletes before, during and after exercise.
33. Learn the signs of dehydration, the effect on performance of
dehydration, and the complications that can occur from hyperthermia.
34. Understand the different methods of determining body weight, fat free
mass, and body mass index, and understand how increased body fat can impact health.
© 2016 by Exercise ETC Inc. All rights reserved.
6
Fundamentals of Sport and Exercise Nutrition
CEC/CEU Test
This is a multiple choice test. Circle the best answer for each question.
1. What is the purpose of applying nutrition principles for sport nutrition?
A. Improving training
B. Recovering from training C. Increasing body fat
D. Improving performance
2. When were the first studies on sport nutrition regarding carbohydrates and fat done?
A. 1930’s B. 1940’s
C. 1950’s D. 1960’s
3. When were the first studies on glycogen storage, use and resynthesize
begun?
A. 1930’s
B. 1940’s C. 1950’s
D. 1960’s
4. Which college in the 1960’s was the first to create an electrolyte beverage, later known as Gatorade?
A. Ohio State B. University of Florida
C. Stanford University D. Harvard
© 2016 by Exercise ETC Inc. All rights reserved.
7
5. In what year was the Krebs cycle discovered for fatty acid metabolism?
A. 1913 B. 1919
C. 1927 D. 1937
6. Approximately how many grams of carbohydrate per kilogram of body
weight daily will benefit marathon runners and other long distance endurance athletes?
A. 2 grams B. 4 grams
C. 8 grams D. 15 grams
7. In what year were dietary supplements deregulated in the United States
with the Dietary Supplement Health and Education Act?
A. 1972
B. 1986 C. 1994
D. 2001
8. When did low-carb diets first become popular after the Dr. Atkins published the book Diet Revolution?
A. 1972 B. 1980
C. 1985 D. 1997
9. Which dietary supplement has a narrow safe dose range and has resulted
in athlete death?
A. Biotin
B. Creatine C. Isoleucine
D. Ephedra
© 2016 by Exercise ETC Inc. All rights reserved.
8
10. What is the estimated percentage of college and professional athletes
who use dietary supplements?
A. 10-15%
B. 27-38% C. 42-65%
D. 75-90%
11. What time of day is ideal for doing resting metabolic rate tests?
A. Middle of the night
B. Morning C. Afternoon
D. Evening
12. What is the job title of someone who is a registered dietician who is also board certified in sport dietetics?
A. Exercise Dietician B. Specialty Dietician
C. Sport Dietician D. Sport Nutritionist
13. Approximately how many colleges in the United States offer
undergraduate or graduate degrees associated with sport nutrition?
A. 5
B. 15 C. 27
D. 43
14. Which of the following is not typically a requirement of certification?
A. Yearly testing
B. Academic course work C. Continuing education
D. Understanding of standards of practice
15. When did the American Dietetic Association first begin offering the Board Certified Specialist in Sports Dietetics (CSSD) certification?
A. 1990 B. 1996
C. 2001 D. 2006
© 2016 by Exercise ETC Inc. All rights reserved.
9
16. To be eligible to take the CSSD certification, how many hours of experience must the registered dietician have working with athletes and
active individuals?
A. 500 hours
B. 1000 hours C. 1500 hours
D. 2000 hours
17. Which of the following is not a requirement for becoming a registered dietitian?
A. Master’s degree B. Course work in dietetics
C. Completion of an internship D. Passing a national exam
18. Besides counseling healthy athletes, a CSSD can also counsel athletes
with all of the following medical conditions except:
A. Diabetes.
B. Sarcoidosis. C. High blood pressure.
D. High cholesterol.
19. What organization has also recently created a Certified Sports Nutritionist certification?
A. AFAA B. ISSN
C. ACSM D. NASM
20. An athletic coach must have an understanding of all of the following
except:
A. The sport they are coaching.
B. Training for the sport they are coaching. C. Cross-training with other sports to prevent injury.
D. Nutrition
© 2016 by Exercise ETC Inc. All rights reserved.
10
21. What is the term used for the delineation of professional boundaries?
A. Scope of practice B. Standard of care
C. Certification D. Malpractice insurance
22. Which of the following nutrients does not include calories?
A. Carbohydrates B. Protein
C. Fat D. Vitamins
23. What is the energy source that is common to all cells in the body?
A. Glucose B. Glycogen
C. ATP D. Fatty acids
24. What is the direct source of energy for muscle contraction and
relaxation?
A. Glucose
B. Glycogen C. ATP
D. Fatty acids
25. Which of the following is not one of the three energy systems in the body?
A. Oxidative glycolysis B. Creatine phosphate
C. Anaerobic glycolysis D. Oxidative phosphorylation
26. The creatine phosphate system is the predominant energy system
used for:
A. Short duration, high-intensity activity.
B. Long duration, high-intensity activity. C. Short duration, low-intensity activity.
D. Long duration, low-intensity activity.
© 2016 by Exercise ETC Inc. All rights reserved.
11
27. Anaerobic metabolism uses carbohydrates in the absence of what to
create ATP?
A. Sugar
B. Fat C. Oxygen
D. Nitrogen
28. Oxidative phosphorylation is the predominant energy system for all of the following except:
A. Distance running. B. Walking
C. Sleeping D. 400-meter run
29. Which of the following is not a source of energy in food?
A. Carbohydrates B. Minerals
C. Fats D. Proteins
30. About how many grams of creatine phosphate can the liver and
kidneys make per day if no creatine is consumed in the diet?
A. None
B. 1 gram C. 2 grams
D. 3 grams
31. By what percentage can supplementing creatine increase creatine phosphate storage in the muscle cells?
A. About 5% B. About 10%
C. About 15% D. About 20%
© 2016 by Exercise ETC Inc. All rights reserved.
12
32. Which sport do studies show have a direct performance benefit by
supplementing with creatine?
A. Body building
B. Powerlifting C. Marathon running
D. Weight loss
33. Which of the following is not a way that energy is expended in the body?
A. Losing energy B. Metabolism
C. Physical activity D. Digestion
34. Which of the following does not contain calories?
A. Carbohydrates B. Proteins
C. Fats D. Water
35. Which of the following contains 7 kcal/gram?
A. Carbohydrates B. Alcohol
C. Proteins D. Fats
36. By what percentage is food intake typically underestimated?
A. 10 to 20 percent B. 20 to 30 percent
C. 30 to 40 percent D. 40 to 60 percent
37. How many kcal/kg does a female athlete need per day if she is
performing moderate intensity exercise 3-5 days/week?
A. 30 kcal/kg
B. 35 kcal/kg C. 38-40 kcal/kg
D. Greater than 50 kcal/kg
© 2016 by Exercise ETC Inc. All rights reserved.
13
38. Basal metabolic rate includes the energy expenditure for all of the
following activities except:
A. Breathing
B. Body temperature C. Running
D. Blood circulation
39. How much higher is resting metabolic rate compared to basal metabolic rate?
A. 10% B. 20%
C. 30% D. 40%
40. The thermic effect of food uses what percentage of total caloric intake
to digest, absorb, and transport nutrients to cells?
A. 10%
B. 20% C. 30%
D. 40%
41. If the calories in are greater than the calories out, what will be the outcome?
A. An increase in muscle mass B. A decrease in muscle mass
C. An increase in adipose tissue D. A decrease in adipose tissue
42. When is the best time for an athlete to try and reduce body fat?
A. During the season B. Post season
C. Off-season to early preseason D. Preseason
© 2016 by Exercise ETC Inc. All rights reserved.
14
43. What percent of the total calories consumed during the day should be
protein for an athlete?
A. 10%
B. 20% C. 30%
D. 50%
44. Carbohydrates contain all of the following except:
A. Carbon.
B. Hydrogen. C. Oxygen.
D. Nitrogen.
45. What is the storage form of carbohydrates found in muscle?
A. Starch
B. Fiber C. Glucose
D. Glycogen
46. Which of the following is a type of carbohydrate that cannot be digested?
A. Fiber B. Starch
C. Glucose D. Sugar
47. What percentage of daily caloric intake should be from carbohydrates
for all athletes?
A. 10-15%
B. 20% C. 30%
D. At least 50%
© 2016 by Exercise ETC Inc. All rights reserved.
15
48. What percentage of daily caloric intake of carbohydrates is
recommended in highly trained endurance and stop-and-go athletes during months of rigorous training.
A. 20% B. 50%
C. 60% D. 80%
49. How many grams of carbohydrates does the Atkins’ diet allow per day
for the first two weeks?
A. 20 grams
B. 40 grams C. 60 grams
D. 80 grams
50. How many calories per gram do carbohydrates have?
A. 2
B. 4 C. 7
D. 9
51. How many grams of carbohydrates does one serving of fruit typically have?
A. 1 to 5 grams B. 10 to 20 grams
C. 30 to 40 grams D. Greater than 50 grams
52. How many grams of carbohydrates do sport gels provide per packet?
A. 10 grams B. 15 grams
C. 25 grams D. 40 grams
© 2016 by Exercise ETC Inc. All rights reserved.
16
53. In general, how long before a workout can a meal be comfortably
consumed without causing gastrointestinal distress?
A. 30 minutes
B. 1 hour C. 2 hours
D. 3 to 4 hours
54. What is the suggested carbohydrate intake if eating two hours before exercise?
A. 1 gram per kilogram of body weight B. 2 grams per kilogram of body weight
C. 3 grams per kilogram of body weight D. 4 grams per kilogram of body weight
55. What is the maximum absorption of carbohydrate per minute for an
athlete when replenishing carbohydrates while participating in the sport?
A. 1 gram per minute
B. 3 grams per minute C. 5 grams per minute
D. 6 grams per minute
56. What is the recommended carbohydrate intake during exercise for maximal exercise lasting less than 45 minutes?
A. Less than 30 grams per hour B. Up to 50 grams per hour
C. Up to 60 grams per hour D. None
57. How many grams of carbohydrates per kilogram of body weight should
an athlete consume within 30 minutes after completion of the exercise session?
A. 0.5 grams per kilogram of body weight B. 1 to 1.5 grams per kilogram of body weight
C. 2 to 2.5 grams per kilogram of body weight D. 3 to 3.5 grams per kilogram of body weight
© 2016 by Exercise ETC Inc. All rights reserved.
17
58. Which of the following statements regarding carbohydrate loading is
incorrect?
A. Start the process seven days before competition.
B. During the first three and a half days, exercise to exhaustion and consume a very high-carbohydrate diet.
C. For the first three and a half days, consume nearly all protein and fat. D. In the three and a half days before the competition, consume at least
8 grams of carbohydrates per kilogram of body weight per day.
59. When was the first written record documenting the effects of a high-protein diet to increased athletic performance?
A. Fifth century BC B. Fourth century BC
C. 1700’s D. 1800’s
60. How many amino acids are there that make up protein?
A. 5 B. 10
C. 15 D. 20
61. How many of the amino acids cannot be made within the body, and
are thus termed essential?
A. 3
B. 6 C. 9
D. 11
62. What is the stimulus in the body for the genes in the muscle cell to make protein?
A. Starvation B. Aerobic training
C. Consuming large quantities of amino acids D. Resistance training
© 2016 by Exercise ETC Inc. All rights reserved.
18
63. All of the following are made of protein except:
A. Hormones. B. Neurotransmitters.
C. Enzymes. D. Collagen
64. All of the following are required to increase skeletal muscle except:
A. Resistance exercise. B. Adequate caloric intake.
C. Adequate protein intake. D. Adequate fiber intake.
65. Which of the following has the highest protein content per serving?
A. Light tuna in water B. Protein bar
C. Casein protein powder D. Whey protein
66. What is the recommended daily intake of protein for a sedentary or
slightly active individual?
A. 0.3 grams per kilogram of body weight
B. 0.8 grams per kilogram of body weight C. 1 gram per pound of body weight
D. 2 grams per pound of body weight
67. How much protein per kilogram of body weight do ultra-endurance athletes require during times of rigorous training.
A. 0.8 grams B. 1.0 grams
C. 1.5 grams D. Up to 2.0 grams
68. What is the recommended percentage of protein in total caloric intake
per day for a strength-training athlete?
A. 5-10%
B. 10-15% C. 15-20%
D. 30-40%
© 2016 by Exercise ETC Inc. All rights reserved.
19
69. What is the greatest concern with high protein intake over the
recommended amounts?
A. Heart failure
B. Gluconeogenesis C. Nitrogenous waste
D. Hydrogen waste
70. Which athletes are at the greatest risk for a protein intake that is too low?
A. Endurance athletes B. Athletes with eating disorders
C. Bodybuilders D. Power lifters
71. What should be the daily protein intake for someone who is restricting
calories to offset potential muscle loss?
A. 0.8 g/kg
B. 1.0 g/kg C. 1.5 g/kg
D. 2.5 g/kg
72. How much protein is required within an hour after a workout to help with muscle growth and recovery?
A. 8 to 10 grams B. 15 to 20 grams
C. 20 to 25 grams D. 30 to 40 grams
73. How much should vegans add to protein recommendations to
compensate for the lack of animal protein in their diet?
A. 10%
B. 20% C. 30%
D. 40%
© 2016 by Exercise ETC Inc. All rights reserved.
20
74. What is the most frequently found fat in the body and in food?
A. Monounsaturated fat B. Polyunsaturated fat
C. Saturated fat D. Triglycerides
75. How many double bonds does a monounsaturated fat contain?
A. None B. 1
C. 2 D. 3
76. Which of the following does not consist of primarily monounsaturated
fat?
A. Avocados
B. Olive oil C. Soybean oil
D. Almonds
77. Where in the cell are the fatty acids metabolized for energy?
A. Nucleus
B. RNA C. Mitochondria
D. Cellular receptors
78. What effect does endurance training have on the mitochondria in the muscle cell?
A. Decrease in size B. Decrease in number
C. Alteration in shape D. Increase in size and number
79. What percent of the energy needed to stay alive during the day at rest
comes from fat metabolism?
A. 15-20%
B. 25-40% C. 50-60%
D. 75-80%
© 2016 by Exercise ETC Inc. All rights reserved.
21
80. At rest, how many calories will an average 145-pound person burn in
one hour?
A. 20 kcal per hour
B. 30 kcal per hour C. 70 kcal per hour
D. 90 kcal per hour
81. What is the predominant fuel source used during low-intensity exercise?
A. Glucose B. Glycogen
C. Fat D. Creatine
82. When exercise becomes moderate intensity, what percentage of the
energy comes from fat metabolism?
A. 25%
B. 50% C. 60%
D. 80%
83. In what particular type of training do women use slightly more fat and slightly less carbohydrates then men?
A. Strength training B. Endurance training
C. Bodybuilding D. Power lifting
84. What is the most important factor in losing body fat?
A. Training at low intensities to stay in the fat burning zone. B. Low-carbohydrate diets
C. The total amount of calories used. D. Low-fat diets
© 2016 by Exercise ETC Inc. All rights reserved.
22
85. Which type of food raises resting metabolic rate the most while they
are being digested?
A. Proteins
B. Carbohydrates C. Fats
D. Minerals
86. What is the daily recommended intake of fat for the general population?
A. 5 to 10 percent of total caloric intake B. 10 to 20 percent of total caloric intake
C. 20 to 35 percent of total caloric intake D. 50 to 60 percent of total caloric intake
87. What is the guideline for daily fat intake for athletes?
A. 1 gram per kilogram of body weight per day B. 2 grams per kilogram of body weight per day
C. 3 grams per kilogram of body weight per day D. 4 grams per kilogram of body weight per day
88. What type of nutrients are vitamins?
A. Carbohydrates B. Macronutrients
C. Micronutrients D. Organophosphates
89. Which of the following is not a fat-soluble vitamin?
A. Vitamin A B. Vitamin D
C. Vitamin E D. Vitamin B
90. Which fat-soluble vitamins have the greatest risk of toxicity when
taken in doses that exceed fat storage capacity?
A. Vitamin B and D
B. Vitamin A and D C. Vitamin A and E
D. Vitamin A and K
© 2016 by Exercise ETC Inc. All rights reserved.
23
91. Which vitamin is involved in energy reactions?
A. Vitamin A B. Vitamin B complex
C. Vitamin C D. Vitamin D
92. Which of the following is not part of the B-complex vitamins?
A. Thiamin B. Riboflavin
C. Niacin D. Biotin
93. Which vitamin is one of the most potent antioxidants?
A. Vitamin A B. Vitamin B
C. Vitamin D D. Vitamin E
94. Which type of athlete is at a greater risk for oxidative stress?
A. Bodybuilders B. Power lifters
C. Endurance athletes D. The average non-athlete who works out 2 to 3 times per week.
95. Which of the following foods is not rich in antioxidants?
A. Fish B. Fruit
C. Vegetables D. Whole grains
96. Which vitamin do smokers need more of then non-smokers?
A. Vitamin A B. Vitamin B
C. Vitamin C D. Vitamin D
© 2016 by Exercise ETC Inc. All rights reserved.
24
97. What is the tolerable upper intake level for Vitamin C?
A. 500 mg B. 1000 mg
C. 1500 mg D. 2000 mg
98. How many vitamins have been found to be essential?
A. 13 B. 17
C. 23 D. 28
99. What is a mineral?
A. An organic compound B. An inorganic compound
C. A carbon containing compound D. A nitrogen containing compound
100. Which of the following is not a macro mineral?
A. Calcium B. Sodium
C. Zinc D. Potassium
101. Which of the following minerals is not an electrolyte?
A. Sodium B. Potassium
C. Chloride D. Calcium
102. How many minerals are known to be essential to humans?
A. 13 B. 17
C. 21 D. 29
© 2016 by Exercise ETC Inc. All rights reserved.
25
103. Which of the following statements regarding minerals is incorrect?
A. They are generally not well absorbed and compete with each other for absorption.
B. They are generally found in large amounts in food. C. They are not easily excreted.
D. There is generally a small margin of safety between the recommended and toxic amount.
104. Which two minerals make up 80 to 90 percent of bone?
A. Calcium and Chloride B. Calcium and Sodium
C. Calcium and Iron D. Calcium and Phosphorus
105. What is the role of Vitamin D in bone?
A. It helps regulate calcium absorption and excretion. B. It forms part of the structure of bone.
C. It allow Calcium to bind together D. It is responsible for bone growth.
106. At what age does calcium start to be slowly lost from bone?
A. 25 B. 35
C. 55 D. 65
107. What hormone in females affects bone mass?
A. Progesterone B. Cortisol
C. Estrogen D. Epinephrine
108. What is the name of the cells in bone that dissolve bone?
A. Osteoclasts B. Osteoblasts
C. Cortical D. Trabecular
© 2016 by Exercise ETC Inc. All rights reserved.
26
109. Which tissues in the body cannot function without adequate blood
calcium levels?
A. Pancreas and Stomach
B. Nerves and Muscles C. Kidneys and Liver
D. Pancreas and Liver
110. What percentage of bone mineral density is achieved during childhood and adolescence?
A. 25% B. 50%
C. 75% D. 90%
111. What protein is responsible for the transport of oxygen?
A. Insulin B. Parathyroid hormone
C. Hemoglobin D. Bilirubin
112. What mineral does hemoglobin contain which allows it to carry
oxygen?
A. Sodium
B. Chloride C. Iron
D. Zinc
113. Which of the following minerals has a role in immune function?
A. Calcium
B. Zinc C. Selenium
D. Manganese
114. Which of the following is not one of the three minerals that is most often lacking in athletes’ diets?
A. Calcium B. Iron
C. Zinc D. Boron
© 2016 by Exercise ETC Inc. All rights reserved.
27
115. Which of the following is not a way in which the body can lose water?
A. Breathing B. Circulation
C. Sweating D. Excretion
116. Which of the following is a substantial challenge to the body’s water
homeostasis?
A. Eating
B. Drinking C. Exercise
D. Sleeping
117. What percent of the body’s water is intracellular?
A. One quarter
B. One third C. One half
D. Two thirds
118. What is one of the most effective ways that the body responds to the increased body temperature created by exercise?
A. Sweating B. Increasing intracellular water
C. Increasing extracellular water D. Increased respiration
119. All of the following impede the evaporation of sweat except:
A. High humidity B. Uniforms and padding
C. Sauna suit D. Breathable material
120. Which mineral is lost in large amounts while sweating?
A. Potassium B. Calcium
C. Sodium D. Iron
© 2016 by Exercise ETC Inc. All rights reserved.
28
121. What can cause a large amount of potassium to be lost?
A. Diuretics B. Sweating
C. Endurance sports D. Contact sports
122. Which part of the body responds to dehydration and increases the
sensation of thirst?
A. Parathyroid gland
B. Thyroid C. Hypothalamus
D. Adrenals
123. Which of the following is not a guideline for fluid balance before exercise?
A. Start fully hydrated B. Start overhydrated
C. Avoid gastrointestinal upset D. Consume carbohydrates if necessary
124. Which of the following is not a guideline for maintaining fluid balance
during exercise?
A. Replace fluid loss
B. Consume fat if needed C. Replace sodium if necessary
D. Avoid gastrointestinal upset
125. What is the sodium content of Gatorade G2?
A. 55 mg
B. 125 mg C. 160 mg
D. 225 mg
126. When using pre- and post-exercise weight to determine fluid loss, how much does one liter of water weight?
A. 1.3 pounds B. 2.2 pounds
C. 3.5 pounds D. 4 pounds
© 2016 by Exercise ETC Inc. All rights reserved.
29
127. What is the term for low blood sodium levels?
A. Hyponatremia
B. Hypernatremia C. Hypokalemia
D. Hyperkalemia
128. Which of the following is not a post-exercise goal for fluid balance?
A. Replace lost body water
B. Replace electrolytes C. Consume fat
D. Consume carbohydrates
129. What is the body temperature in someone suffering from heatstroke?
A. 100
B. 102 C. 103
D. 104 or greater
130. Which of the following athletes does not have be weight certified before competition?
A. Wrestlers B. Boxers
C. Wide receivers D. Jockeys
131. What is one of the best uses of scale weight for athletes?
A. It can be used to determine muscle weight. B. It can be used to determine body fat.
C. It can be used to compare weight before and after exercise to determine fluid losses.
D. It can be used to determine sodium losses before and after a workout.
132. What tool is used most often to screen the general population for health problems that are weight-related?
A. Body mass index B. Body fat percentage
C. Percentage of lean mass D. Total weight
© 2016 by Exercise ETC Inc. All rights reserved.
30
133. Which location of fat leads to the greatest risk of medical problems?
A. Intramuscular fat
B. Abdominal fat C. Subcutaneous fat
D. Hip fat
134. What is the waist circumference upper limit for a man that determines increased disease risk?
A. 30 inches B. 35 inches
C. 40 inches D. 45 inches
135. Which of the following is not a form of fat in the body?
A. Intramuscular fat B. Essential fat
C. Visceral fat D. Subcutaneous fat
136. Which form of body composition measurement methods requires a
license to perform?
A. DEXA scan
B. Underwater weighing C. Bod Pod
D. Skinfolds
137. Which type of body composition testing is done by measuring air displacement?
A. Kinanthropometry B. Skinfolds
C. Underwater weighing D. Bod Pod
© 2016 by Exercise ETC Inc. All rights reserved.
31
138. All of the following will be impacted for an athlete who has too high of
a body weight, even if it is due to a high percentage of skeletal muscle.
A. Flexibility
B. Agility C. Strength
D. Speed
139. What is the average body fat range for a professional cyclist?
A. 11-17%
B. 8.5-12% C. 7-10%
D. 18.5-28.5%
140. Approximately how much taller were professional hockey players in the 1980’s and 1990’s compared to the 1920’s and 1930’s.
A. There is no height difference. B. 1 inch
C. 2 inches D. 4 inches
141. Which type of somatotype is thin and slight?
A. Ectomorph B. Mesomorph
C. Macromorph D. Endomorph
142. Which of the following types of athletes would not have a primary
focus of strength only?
A. Soccer player
B. Power lifters C. Shot putters
D. Discus throwers
143. Which of the following types of athletes would not benefit from a high power to weight ratio?
A. High jumpers B. Long jumpers
C. Distance runners D. Wide receivers
© 2016 by Exercise ETC Inc. All rights reserved.
32
144. How many additional calories must an adult consume above baseline to support the formation of new muscle mass?
A. 150 to 200 kcal per day B. 350 to 500 kcal per day
C. 500 to 750 kcal per day D. More than a 1000 kcal per day
145. Which of the following statements regarding normal eating is
incorrect?
A. There is no standard definition.
B. It is balanced and flexible. C. It is eating when hungry and stopping when full.
D. There is never overeating or under eating.
146. Athletes with disordered eating patterns will exhibit all of the following except:
A. They become obsessed with their diet. B. They are constantly counting calories.
C. They have a positive body image. D. They feel guilty if they exceed their self-imposed limit.
147. Which of the following is not consistent with the diagnosis of Anorexia
Nervosa?
A. There is a refusal to maintain normal body weight for age and height.
B. There is an intense fear of gaining weight. C. Self-induced vomiting after eating.
D. Amenorrhea
148. What is the typical age of onset of Anorexia nervosa?
A. 5 to 7
B. 7 to 10 C. 10 to 13
D. 13 to 25
© 2016 by Exercise ETC Inc. All rights reserved.
33
149. Which of the following sports is not considered high risk for the
development of disordered eating?
A. Bodybuilding
B. Quarterbacks C. Jockeys
D. Wrestlers
150. Which of the following is not a personality trait associated with the development of an eating disorder?
A. Perfectionism B. Obsessive-compulsive behavior
C. Good body image D. The need to attain a goal at any cost.
top related