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Exercise Science and Sports Medicine
Unit 8
SPORTS NUTRITION
Test
Name __________________________________________ Period ____________
MATCHING
1.
2.
3.
4.
____
____
____
____
A.
B.
C.
D.
Proteins
Minerals
Water
Metabolism
____
____
____
____
____
____
Basic source of energy
Essential for GI functioning
Least efficient source of energy
These stores are used when carbs
are depleted
Fat soluble or water soluble
Inorganic, essential to life
Essential fluid for the body
Chemical reaction requiring energy
Chemical reaction producing energy
All the chemical reactions in the body
5.
6.
7.
8.
9.
10.
E.
F.
G.
H.
I.
J.
Carbohydrates
Fats
Catabolism
Fiber
Vitamins
Anabolism
11.
12.
13.
14.
15.
____
____
____
____
____
Meat, milk, eggs, fish, and nuts
A, D, E, K, B, C
Calcium, Iron, Potassium, Sodium
Sugars, starches, and fiber
Butter, oils, fried foods, salad dressings
A.
B.
C.
D.
E.
Proteins
Fats
Vitamins
Carbohydrates
Minerals
TRUE / FALSE
16.
T F
17.
T F
18.
19.
20.
T F
T F
T F
21.
T F
22.
23.
T F
T F
24.
T F
A proper, well balanced diet will not directly increase strength, power, or
endurance, but it will provide the necessary raw material to allow a good
training program to build and run the human body.
The basic idea of the Food Pyramid is to eat more of the foods toward the
top of the pyramid and fewer foods at the base of the pyramid.
Protein cannot be stored, therefore extra protein is converted to fat.
Fats are necessary, in fact important, in the diet.
Calories are calories; it doesn’t matter where they come from or which
nutrients they contain.
Athlete’s bodies require supplements during training in order to run
efficiently.
When we need fluids, we feel thirsty.
Body weight is more important than body composition – lighter athletes
are faster.
What you eat before, between, and after events doesn’t matter.
Unit 8 – Sports Nutrition
1
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Exercise Science and Sports Medicine
25.
26.
T F
T F
27.
T F
28.
T F
29.
T F
30.
T F
31.
T F
32.
T F
33.
T F
34.
T F
35.
T F
36.
T F
37.
T F
38.
39.
T F
T F
40.
T F
41.
T F
42.
43.
T F
T F
44.
T F
45.
46.
T F
T F
47.
T F
48.
T F
Sports nutrition for performance benefits must begin days in advance.
You are unlikely to starve to death during an event, but you might
dehydrate.
No food, vitamin, hormone, or supplement will substitute for sound
nutrition and hard work.
It is not wise to taper your training program in addition to carbohydrate
loading prior to competition.
The primary concern of a vegetarian diet for athletes is whether or not
enough protein is being consumed.
The athlete most likely to benefit from carbohydrate loading is the power
athlete whose events require short bursts of energy.
When carbo-loading, approximately 50-60% of calories should come from
carbohydrates.
The top dietary priority after a hard workout or competition should be to
replace the fluids lost by sweating so that your body can get back into
water balance.
Plain water is the most effective and inexpensive means of fluid
replacement for most types of exercise.
Free access to water before, during, and after activity should be
encouraged.
Every body must have some essential body fat – a goal of 0% body fat is
not possible.
The most accurate method of estimating percent body fat is Bioelectrical
Impedance Analysis (BIA).
In order to gain or loose weight, proper exercise and diet must be
combined in the right ways.
Fat loss occurs when you burn off more calories that you eat.
Excess calories, regardless of the nutrient source, will ultimately be stored
as fat.
It is recommended that no more than 6 pounds per week be lost for safety
reasons.
“Making weight” among wrestlers and boxers can often lead to eating
disorders that are commonly overlooked.
There are no proven long-term consequences of eating disorders.
Many individuals who have been diagnosed with anorexia will also
develop symptoms of bulimia.
A compulsive eater will always be overweight – it is not possible to be of
average weight or even thin and be a compulsive eater.
All people with eating disorders can die at any time and at any weight.
Because of the inequities that result in competition and the health
problems that result, the use of ergogenic aids cannot be condoned.
Alcohol consumption, at any time or in any amount, does not improve
athletic performance.
Random drug testing is a legal means of helping to prevent the use of
ergogenic aids.
Unit 8 – Sports Nutrition
2
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Exercise Science and Sports Medicine
49.
T F
50.
T F
Beta blockers produce a constriction of the blood vessels which raises the
heart rate and helps increase endurance.
The only significant risk associated with blood doping is the transmission
of infectious diseases.
MULTIPLE CHOICE
51.
Chemical reactions in which small molecules are built into more complex
molecules and require body energy are:
A. Catabolism
C. Anabolism
B. Metabolism
D. Triabolism
52.
The type of fat which raises the cholesterol level of the blood is:
A. Saturated
C. Fat-soluble
B. Unsaturated
D. Water-soluble
53.
All of the following foods should be avoided prior to competition EXCEPT:
A. Fried foods
C. Rice, pasta, yogurt
B. Sugars
D. Steak, hamburgers, peanut butter
54.
During carbo-loading, the athlete’s weight should increase ______ pounds.
A. 5-8
C. 3-5
B. 1-3
D. Zero – no weight increase
55.
The goal is to lose no more than ____ % of your body weight which indicates
water loss – otherwise you are consider dehydrated.
A. 10%
C. 5%
B. 2%
D. 8%
56.
The eating disorder characterized by an intense fear of gaining weight even
though they are already under-weight is:
A. Bulimia
C. Biggerexia
B. Anorexia
D. Compulsive Eating
57.
The eating disorder characterized by a cyclical pattern of binge eating and
purging is:
A. Bulimia
C. Biggerexia
B. Anorexia
D. Compulsive Eating
58.
The eating disorder characterized by compulsive and excessive body building
workouts in addition to the use of steroids and other ergogenic aids is:
A. Bulimia
B. Anorexia
Unit 8 – Sports Nutrition
C. Biggerexia
D. Compulsive Eating
3
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Exercise Science and Sports Medicine
59.
The eating disorder characterized by eating beyond just satisfying hunger which
may be driven by anxiety, fear, frustration, or anger is:
A. Bulimia
C. Biggerexia
B. Anorexia
D. Compulsive Eating
60.
Ergogenic aids designed to increase alertness, reduce fatigue, or increase
competitiveness are:
A. Stimulants
C. Depressants
B. Diuretics
D. Narcotics
61.
Ergogenic aids designed to manage moderate to severe pain are:
A. Stimulants
C. Depressants
B. Diuretics
D. Narcotics
62.
Side effects from anabolic steroid use include all of the following EXCEPT:
A. Aggression
C. Stunting growth
B. Hair growth/loss
D. Passive behavior
63.
Anabolic steroids are synthetic forms of:
A. Vitamins
C. Testosterone
B. Amino Acids
D. Progesterone
64.
The practice of removing blood, storing it, and re-infusing it after a period of time
in order to increase the oxygen-carrying capacity of the blood, thereby improving
aerobic endurance is known as:
A. Erythropoeitin
C. Blood Doping
B. Hemopoesis
D. Anesthetics
65.
The greatest concern about the use of ______________ is that the athlete may
not feel the pain that could indicate a serious injury.
A. Corticosteroids
C. Alcohol
B. Caffeine
D. Human Growth Hormone
SHORT ANSWER
66.
Discuss the importance of proper nutrition:
Unit 8 – Sports Nutrition
4
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Exercise Science and Sports Medicine
67.
Draw the food pyramid and label the food groups:
68.
Explain the carbo-loading process:
69.
A football player asks you about the proper way to gain weight – what are your
recommendations?
70.
List 8 signs to look for which may indicate an eating disorder:
1.
2.
3.
4.
5.
6.
7.
8.
Unit 8 – Sports Nutrition
5
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Exercise Science and Sports Medicine
71.
There are rumors that a swimmer was seen eating a large amount of food then
disappearing to the restroom to vomit. You notice the beginnings of tooth decay,
callused fingers, and she complains of constant stomach upset. Her weight
appears normal. What disorder do you think she may have? Do these rumors
need to be addressed? Why or why not?
72.
You are conducting an educational session for athletes regarding the use of
anabolic steroids. What are some of the long-term side effects of steroid use?
1.
2.
3.
4.
5.
6.
7.
8.
Unit 8 – Sports Nutrition
6
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Exercise Science and Sports Medicine
Unit 8
SPORTS NUTRITION - KEY
Test
MATCHING
1.
2.
3.
4.
__E_
__H_
__A_
__F_
A.
B.
C.
D.
Proteins
Minerals
Water
Metabolism
__I_
__B_
__C_
__J_
__G_
__D_
Basic source of energy
Essential for GI functioning
Least efficient source of energy
These stores are used when carbs
are depleted
Fat soluble or water soluble
Inorganic, essential to life
Essential fluid for the body
Chemical reaction requiring energy
Chemical reaction producing energy
All the chemical reactions in the body
5.
6.
7.
8.
9.
10.
E.
F.
G.
H.
I.
J.
Carbohydrates
Fats
Catabolism
Fiber
Vitamins
Anabolism
11.
12.
13.
14.
15.
__A_
__C_
__E_
__D_
__B_
Meat, milk, eggs, fish, and nuts
A, D, E, K, B, C
Calcium, Iron, Potassium, Sodium
Sugars, starches, and fiber
Butter, oils, fried foods, salad dressings
A.
B.
C.
D.
E.
Proteins
Fats
Vitamins
Carbohydrates
Minerals
TRUE / FALSE
16.
T F
17.
T F
18.
19.
20.
T F
T F
T F
21.
T F
22.
23.
T F
T F
24.
25.
T F
T F
A proper, well balanced diet will not directly increase strength, power, or
endurance, but it will provide the necessary raw material to allow a good
training program to build and run the human body.
The basic idea of the Food Pyramid is to eat more of the foods toward the
top of the pyramid and fewer foods at the base of the pyramid.
Protein cannot be stored, therefore extra protein is converted to fat.
Fats are necessary, in fact important, in the diet.
Calories are calories; it doesn’t matter where they come from or which
nutrients they contain.
Athlete’s bodies require supplements during training in order to run
efficiently.
When we need fluids, we feel thirsty.
Body weight is more important than body composition – lighter athletes
are faster.
What you eat before, between, and after events doesn’t matter.
Sports nutrition for performance benefits must begin days in advance.
Unit 8 – Sports Nutrition
7
draft copy
Exercise Science and Sports Medicine
26.
T F
27.
T F
28.
T F
29.
T F
30.
T F
31.
T F
32.
T F
33.
T F
34.
T F
35.
T F
36.
T F
37.
T F
38.
39.
T F
T F
40.
T F
41.
T F
42.
43.
T F
T F
44.
T F
45.
46.
T F
T F
47.
T F
48.
T F
49.
T F
You are unlikely to starve to death during an event, but you might
dehydrate.
No food, vitamin, hormone, or supplement will substitute for sound
nutrition and hard work.
It is not wise to taper your training program in addition to carbohydrate
loading prior to competition.
The primary concern of a vegetarian diet for athletes is whether or not
enough protein is being consumed.
The athlete most likely to benefit from carbohydrate loading is the power
athlete whose events require short bursts of energy.
When carbo-loading, approximately 50-60% of calories should come from
carbohydrates.
The top dietary priority after a hard workout or competition should be to
replace the fluids lost by sweating so that your body can get back into
water balance.
Plain water is the most effective and inexpensive means of fluid
replacement for most types of exercise.
Free access to water before, during, and after activity should be
encouraged.
Every body must have some essential body fat – a goal of 0% body fat is
not possible.
The most accurate method of estimating percent body fat is Bioelectrical
Impedance Analysis (BIA).
In order to gain or loose weight, proper exercise and diet must be
combined in the right ways.
Fat loss occurs when you burn off more calories that you eat.
Excess calories, regardless of the nutrient source, will ultimately be stored
as fat.
It is recommended that no more than 6 pounds per week be lost for safety
reasons.
“Making weight” among wrestlers and boxers can often lead to eating
disorders that are commonly overlooked.
There are no proven long-term consequences of eating disorders.
Many individuals who have been diagnosed with anorexia will also
develop symptoms of bulimia.
A compulsive eater will always be overweight – it is not possible to be of
average weight or even thin and be a compulsive eater.
All people with eating disorders can die at any time and at any weight.
Because of the inequities that result in competition and the health
problems that result, the use of ergogenic aids cannot be condoned.
Alcohol consumption, at any time or in any amount, does not improve
athletic performance.
Random drug testing is a legal means of helping to prevent the use of
ergogenic aids.
Beta blockers produce a constriction of the blood vessels which raises the
heart rate and helps increase endurance.
Unit 8 – Sports Nutrition
8
draft copy
Exercise Science and Sports Medicine
50.
T F
The only significant risk associated with blood doping is the transmission
of infectious diseases.
MULTIPLE CHOICE
51.
Chemical reactions in which small molecules are built into more complex
molecules and require body energy are:
A. Catabolism
C. Anabolism
B. Metabolism
D. Triabolism
52.
The type of fat which raises the cholesterol level of the blood is:
A. Saturated
C. Fat-soluble
B. Unsaturated
D. Water-soluble
53.
All of the following foods should be avoided prior to competition EXCEPT:
A. Fried foods
C. Rice, pasta, yogurt
B. Sugars
D. Steak, hamburgers, peanut butter
54.
During carbo-loading, the athlete’s weight should increase ______ pounds.
A. 5-8
C. 3-5
B. 1-3
D. Zero – no weight increase
55.
The goal is to lose no more than ____ % of your body weight which indicates
water loss – otherwise you are consider dehydrated.
A. 10%
C. 5%
B. 2%
D. 8%
56.
The eating disorder characterized by an intense fear of gaining weight even
though they are already under-weight is:
A. Bulimia
C. Biggerexia
B. Anorexia
D. Compulsive Eating
57.
The eating disorder characterized by a cyclical pattern of binge eating and
purging is:
A. Bulimia
C. Biggerexia
B. Anorexia
D. Compulsive Eating
58.
The eating disorder characterized by compulsive and excessive body building
workouts in addition to the use of steroids and other ergogenic aids is:
A. Bulimia
C. Biggerexia
B. Anorexia
D. Compulsive Eating
The eating disorder characterized by eating beyond just satisfying hunger which
may be driven by anxiety, fear, frustration, or anger is:
A. Bulimia
C. Biggerexia
B. Anorexia
D. Compulsive Eating
59.
Unit 8 – Sports Nutrition
9
draft copy
Exercise Science and Sports Medicine
60.
Ergogenic aids designed to increase alertness, reduce fatigue, or increase
competitiveness are:
A. Stimulants
C. Depressants
B. Diuretics
D. Narcotics
61.
Ergogenic aids designed to manage moderate to severe pain are:
A. Stimulants
C. Depressants
B. Diuretics
D. Narcotics
62.
Side effects from anabolic steroid use include all of the following EXCEPT:
A. Aggression
C. Stunting growth
B. Hair growth/loss
D. Passive behavior
63.
Anabolic steroids are synthetic forms of:
A. Vitamins
C. Testosterone
B. Amino Acids
D. Progesterone
64.
The practice of removing blood, storing it, and re-infusing it after a period of time
in order to increase the oxygen-carrying capacity of the blood, thereby improving
aerobic endurance is known as:
A. Erythropoeitin
C. Blood Doping
B. Hemopoesis
D. Anesthetics
65.
The greatest concern about the use of ______________ is that the athlete may
not feel the pain that could indicate a serious injury.
A. Corticosteroids
C. Alcohol
B. Caffeine
D. Human Growth Hormone
SHORT ANSWER
66.
Discuss the importance of proper nutrition:
67.
Good nutrition can help the body run more efficiently, promotes a healthy
mind & body, resists illness, increases energy & vitality, & speeds healing
Draw the food pyramid and label the food groups:
TOP:
Fats, Oil, & Sweets
Milk, Yogurt & Cheese
Meat, Poultry, Fish, Beans, Egg & Nut
Fruits
BOTTOM:
Unit 8 – Sports Nutrition
Vegetables
Breads, Cereals, Rice and Pasta
10
draft copy
Exercise Science and Sports Medicine
68.
Explain the carbo-loading process:
Endurance athletes are most likely to benefit from carbo-loading; 70-80% of
calories should come from carbs, 10-15% from fats, and 10-15% from
proteins; ideally carbo-load every day during training; taper training;
choose fiber-rich carbs; give your system plenty of time to digest; drink
extra fluids to hydrate your body.
69.
A football player asks you about the proper way to gain weight – what are your
recommendations?
By consuming an additional 500 calories per day above your typical intake
you can expect to gain 1 pound of body weight per week. The extra
calories should come from carbohydrates. Eat larger than normal meals.
Eat snacks, larger portions, and higher calorie foods. Include muscle
building exercises to promote muscular growth rather than fatty deposits.
70.
List 8 signs to look for which may indicate an eating disorder:
• Social isolation
• Ritualistic eating behaviors
• Obsessions with weight
• Wearing layers of baggy clothing
• Go directly to bathroom after eating
• Running water to hide vomiting
• Obsession with personal organization
• Signs of malnutrition
• Loss of hair
• Blood shot eyes
• Chronic fatigue
• Decrease in performance
• Depression
71.
• Lack of confidence
• Obsessions with calories
• Distorted body image
• Avoid eating in public
• Significant weight loss
• Obsession with grades
• High emotions
• Menstrual irregularities
• Light-headedness
• Inability to concentrate
• Hyperactivity
• Recurrent overuse injuries
There are rumors that a swimmer was seen eating a large amount of food then
disappearing to the restroom to vomit. You notice the beginnings of tooth decay,
callused fingers, and she complains of constant stomach upset. Her weight
appears normal. What disorder do you think she may have? Do these rumors
need to be addressed? Why or why not?
Bulimia – She is exhibiting some of the physical and behavioral signs of an
eating disorder. Intervene and talk with her, letting her know you are there
to help. Express concern for her health and recommend medical
intervention.
Unit 8 – Sports Nutrition
11
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Exercise Science and Sports Medicine
72.
You are conducting an educational session for athletes regarding the use of
anabolic steroids. What are some of the long-term side effects of steroid use?
See Side Effects of Steroids Handout
Unit 8 – Sports Nutrition
12
draft copy