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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 draft copy 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 draft copy 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 draft copy 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 draft copy 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 draft copy 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 draft copy 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 draft copy 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