CSCS Quiz Chapter 10

24 Questions | By Wrapped120 | Updated: Mar 21, 2022 | Attempts: 690

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Nutritional Factors in health and performance

Questions and Answers

1.

Carbohydrate Feedings are important:
- A.
  
  Before exercise--to maximize glycogen store in the liver and muscles
- B.
  
  During exercise--to maintain blood glucose and use for energy
- C.
  
  After exercise-- to re-synthesize glycogen and hasten recovery
- D.
  
  All of the above
- E.
  
  None of the above
2.

Carbohydrate guidelines recommend 80-100g carbohydrates within ____ minutes after exercise.
- A.
  
  10
- B.
  
  30
- C.
  
  60
- D.
  
  90
3.

An example of foods containing 100g of carbohydrates does not inclusde:
- A.
  
  Bagel with peanut butter and 2/3 cup raisins
- B.
  
  1 cup yogurt, 1 banana and 1 cup orange juice
- C.
  
  6 oz turkey breast with gravy and a piece of pie
- D.
  
  Spaghetti with meat sauce and garlic bread
4.

Inadequate amounts of carbohydrates in your diet can lead to:
- A.
  
  General lack of energy
- B.
  
  Muscle Fatigue
- C.
  
  Confused thinking
- D.
  
  Decreased amount of body fat
- E.
  
  Lack of concentration
5.

______ helps assure proper muscle development, reduces the risk anemia, and is only used for energy if glycogen stores are depleted.
6.

Excess amounts of protein _____ enhances gains in muscle strength
- A.
  
  Always
- B.
  
  Never
- C.
  
  Sometimes
- D.
  
  Every other day
7.

Which daily amount of protein (grams/pound body weight) is not matched correctly?
- A.
  
  Adult Recreational Exerciser--0.5-0.8
- B.
  
  Adult Competitive Athlete--0.6-0.9
- C.
  
  Teenage Growing Athlete--0.9-1.3
- D.
  
  Adult Sedentary--0.5
8.

Dairy Products help:
- A.
  
  Maintain strong bones
- B.
  
  Reduce risk of osteoporosis
- C.
  
  Protect against high blood pressure
- D.
  
  All of the above
- E.
  
  None of the above
9.

Fruits and Vegetables do all of the following except:
- A.
  
  Improve healing of injured muscles
- B.
  
  Reduce the risk of cancer, high blood pressure, and constipation
- C.
  
  Aid in post-exercise recovery
- D.
  
  Decrease chance for osteoporosis
10.

The purpose of a ______________ is to satisfy hunger, avoid GI problems, stabilize blood glucose levels, improves ability to concentrate, and helps the athlete fully hydrate body cells.
11.

Which is not important to include in a pre-game meal?
- A.
  
  Bland carbohydrates
- B.
  
  3-4 hours before an event
- C.
  
  Spicy proteins
- D.
  
  300-1000 calories
12.

Consequences of unsound weight _______ include a loss of lean tissue, decrease in metabolic rate, rat redistribution, and fatigue
13.

To aid in gaining weight safely try to:
- A.
  
  Only eat 3 meals a day
- B.
  
  Consume 45% more than normal calorie needs
- C.
  
  Not eat after 9pm
- D.
  
  Eat higher calorie foods during meals and snacks
14.

True or False: any type of fluid counts toward hydration, athletes can drink caffeinated, alcoholic, and carbonated beverages whenever they want.
15.

Tips for hydration include:
- A.
  
  Drink 8-24oz before exercise
- B.
  
  Drink 4-8oz every 15-20 minutes during exercise
- C.
  
  Drink 16 oz for every 5 pounds of body weight lost
- D.
  
  A(before) & B(during)
- E.
  
  B(during) & C(after)
16.

True or False: Sports drinks quench the thirst of an athlete therefore discouraging him to drink more fluids.
17.

Which sample of urine is LESS hydrated? (Left or Right)
18.

Which is not a sign of mild dehydration?
- A.
  
  Hunger
- B.
  
  Fatigue
- C.
  
  Thirst
- D.
  
  Flushed skin
- E.
  
  Light headedness
19.

Which is not a disorder that is associated with diets low in fiber?
- A.
  
  Diferticulosis
- B.
  
  Colon cancer
- C.
  
  Heart burn
- D.
  
  Diabetes
- E.
  
  Constipation
20.

_____ intakes greater than 30% of calories are common in elite athletes and does not negatively affect plasma lipids.
21.

Vitamins and Minerals such as Iron and Calcium are types of______________, which are required in small amounts in the diet.
22.

True or False: Eating disorders are never purely nutritional problems but are psychological disorders that are complex and multifactorial.
23.

_________ is the preferred body composition assessment for obese individuals
- A.
  
  Skin fold assessment
- B.
  
  Body mass index
- C.
  
  % body fat
- D.
  
  Height to waist ratio
24.

Which classification is not paired with the correct BMI?
- A.
  
  Underweight
- B.
  
  Normal 20-25
- C.
  
  Overweight 20-30
- D.
  
  Obesity 30-35
- E.
  
  Extreme Obesity >40