CSCS Quiz Chapter 10

Eating disorders, such as anorexia nervosa, bulimia nervosa, and binge eating disorder, are indeed not solely caused by nutritional problems. They are complex and multifactorial psychological disorders that involve a combination of biological, genetic, environmental, and psychological factors. These disorders often stem from underlying emotional and psychological issues, such as low self-esteem, body dissatisfaction, perfectionism, and distorted body image. Nutritional problems may be a symptom of the disorder, but the root cause lies in the psychological aspects. Therefore, it is true that eating disorders are not purely nutritional problems but rather psychological disorders.

The statement is false because not all types of fluid count towards hydration. Caffeinated and alcoholic beverages can actually have a diuretic effect, causing the body to lose more fluids. Carbonated beverages may also be less effective in hydrating the body compared to plain water. Therefore, athletes should prioritize drinking water or other non-caffeinated, non-alcoholic, and non-carbonated beverages to stay properly hydrated.

The right sample of urine is less hydrated because urine becomes more concentrated when the body is dehydrated. This means that there is less water present in the urine, resulting in a darker color and a stronger odor.

Sports drinks do not quench the thirst of an athlete, but rather provide hydration and replenish electrolytes lost during exercise. They are designed to enhance performance and provide energy, but they do not discourage athletes from drinking more fluids. In fact, it is important for athletes to continue drinking fluids to stay properly hydrated during physical activity. Therefore, the statement is false.

The consequences of unsound weight loss include a loss of lean tissue, decrease in metabolic rate, fat redistribution, and fatigue. This means that when weight is lost in an unhealthy or unsustainable way, it can result in the loss of muscle mass instead of fat, which can lead to a decrease in metabolism and energy levels. Additionally, fat may be redistributed unevenly in the body, and feelings of fatigue may be experienced.

Spicy proteins are not important to include in a pre-game meal because they can cause digestive discomfort and may lead to heartburn or indigestion during physical activity. It is recommended to consume bland carbohydrates, which provide a steady release of energy, 3-4 hours before an event. Additionally, the pre-game meal should provide an appropriate calorie range of 300-1000 calories to fuel the body for optimal performance.

Protein is essential for proper muscle development as it provides the building blocks for muscle tissue growth and repair. It also plays a crucial role in reducing the risk of anemia by aiding in the production of red blood cells. Additionally, protein is only used for energy when the body's glycogen stores are depleted, making it an important source of energy during prolonged physical activity or when carbohydrates are limited.

High fat intakes greater than 30% of calories are common in elite athletes and do not negatively affect plasma lipids. This means that consuming a higher percentage of fat in their diet does not have a detrimental effect on their blood lipid levels. Elite athletes often have higher energy needs and require a higher intake of fats for fuel and performance. However, it is important to note that the quality of fats consumed is also important, and athletes should focus on consuming healthy fats from sources such as nuts, seeds, avocados, and fatty fish.

Carbohydrate feedings are important before, during, and after exercise for various reasons. Before exercise, consuming carbohydrates helps to maximize glycogen stores in the liver and muscles, providing a readily available source of energy during the workout. During exercise, carbohydrate intake is crucial to maintain blood glucose levels and provide the body with immediate energy. After exercise, consuming carbohydrates helps to re-synthesize glycogen, replenishing the energy stores that were depleted during the workout, and aids in the recovery process. Therefore, all of the above statements are correct.

Dairy products contain high levels of calcium and vitamin D, which are essential for maintaining strong bones. They also help to reduce the risk of osteoporosis, a condition characterized by weak and brittle bones. Additionally, dairy products contain bioactive peptides that have been shown to have a positive effect on blood pressure, helping to protect against high blood pressure. Therefore, all of the given statements are true, making the correct answer "All of the above."

Micronutrients are essential nutrients that are needed in small quantities for the proper functioning of the body. Vitamins and minerals, such as iron and calcium, fall under the category of micronutrients. These substances play crucial roles in various bodily functions, including metabolism, growth, and maintaining overall health. While macronutrients like carbohydrates, proteins, and fats are required in larger quantities, micronutrients are equally important for maintaining a balanced diet and promoting optimal health.

Eating higher calorie foods during meals and snacks can aid in gaining weight safely. This is because consuming more calories than the body needs is essential for weight gain. By choosing foods that are higher in calories, individuals can increase their calorie intake without significantly increasing the volume of food consumed. This can be achieved by incorporating foods that are rich in healthy fats, proteins, and carbohydrates. Additionally, spreading out calorie intake throughout the day by including snacks can help ensure a consistent surplus of calories, promoting weight gain in a controlled manner.

Hunger is not a sign of mild dehydration because the body's response to dehydration is to conserve water, which includes suppressing the appetite. Therefore, feeling hungry is not typically associated with mild dehydration.

The correct answer is A(before) & B(during). This is because the tips for hydration suggest drinking 8-24oz before exercise and 4-8oz every 15-20 minutes during exercise. This ensures that the body is properly hydrated before and during physical activity, helping to prevent dehydration and maintain optimal performance.

The classification "Overweight 20-30" is not paired with the correct BMI because the BMI range for overweight is typically considered to be between 25 and 30, not 20 and 30. A BMI of 20-25 is generally considered to be within the normal weight range.

Fruits and vegetables provide numerous health benefits such as improving healing of injured muscles, reducing the risk of cancer, high blood pressure, and constipation, and aiding in post-exercise recovery. However, they do not directly decrease the chance for osteoporosis. While a healthy diet rich in fruits and vegetables can contribute to overall bone health, other factors such as calcium intake, physical activity, and hormonal balance also play a crucial role in preventing osteoporosis.

The correct answer is 6 oz turkey breast with gravy and a piece of pie. This is because turkey breast and gravy, as well as pie, typically do not contain a significant amount of carbohydrates. Bagel with peanut butter and raisins, yogurt with banana and orange juice, and spaghetti with meat sauce and garlic bread are all examples of foods that contain a higher amount of carbohydrates.

Carbohydrate guidelines recommend consuming 80-100g of carbohydrates within 30 minutes after exercise. This is because during exercise, the body uses up its glycogen stores, which are the body's main source of energy. Consuming carbohydrates after exercise helps to replenish these glycogen stores more effectively, allowing for faster recovery and better performance in future workouts. Additionally, consuming carbohydrates within this timeframe also helps to stimulate muscle protein synthesis, aiding in muscle repair and growth.

Excess amounts of protein never enhances gains in muscle strength. While protein is important for muscle growth and repair, consuming excessive amounts does not necessarily lead to additional gains in strength. The body has a limit to how much protein it can effectively utilize, and any excess is typically excreted or stored as fat. Therefore, it is important to consume an adequate amount of protein for muscle development, but going overboard with protein intake does not necessarily result in enhanced muscle strength.

Body mass index (BMI) is the preferred body composition assessment for obese individuals because it is a simple and widely used method. BMI is calculated by dividing a person's weight in kilograms by the square of their height in meters. It provides a general indication of whether a person has a healthy weight for their height. While BMI does not directly measure body fat, it is a useful tool for quickly assessing obesity levels in large populations. However, it may not be as accurate for individuals with a high amount of muscle mass, as it does not differentiate between fat and muscle weight.

Heartburn is not a disorder that is associated with diets low in fiber. Heartburn, also known as acid reflux, occurs when stomach acid flows back up into the esophagus, causing a burning sensation in the chest. It is primarily caused by the malfunctioning of the lower esophageal sphincter (LES) and certain lifestyle factors such as obesity, smoking, and certain foods or drinks. While a high-fiber diet can help prevent and relieve constipation, diverticulosis, colon cancer, and diabetes, it does not directly impact heartburn.

The given answer is correct because the recommended daily amount of protein for a teenage growing athlete is not matched correctly. The range of 0.9-1.3 grams/pound body weight is too high for a growing athlete and could potentially lead to excessive protein intake. It is important for teenagers to have a balanced diet that includes sufficient protein, but excessive intake can put strain on the kidneys and may have negative health effects.

A pre-game meal is important for athletes as it serves multiple purposes. It helps satisfy hunger, ensuring that the athlete has enough energy to perform at their best. It also helps avoid gastrointestinal problems by providing a balanced and easily digestible meal. The meal helps stabilize blood glucose levels, ensuring a steady supply of energy during the game. Additionally, it improves the athlete's ability to concentrate by providing the necessary nutrients for brain function. Lastly, the pre-game meal helps hydrate body cells, ensuring that the athlete is properly hydrated before the game.

Inadequate amounts of carbohydrates in your diet can lead to a decreased amount of body fat because carbohydrates are the body's main source of energy. When there is a lack of carbohydrates, the body starts to break down fat stores to use as fuel, resulting in a decrease in body fat.