| false | Gaining extra weight during pregnancy, beyond the recommended 12.5 kg, is considered healthy and beneficial to female athletes. |
| true | Young athletes are more susceptible to dehydration than adults. |
| false | Iron supplements should be recommended to any athlete suffering from symptoms of chronic fatigue, light-headedness and loss of endurance and power. |
| true | The greatest increase in energy needs occurs in the third trimester of pregnancy. |
| false | Yo-yo dieting will eventually permanently slow your metabolism. |
| true | The anaerobic glycolytic system uses carbohydrate in the form of muscle glycogen or glucose as fuel. |
| false | Athletes who wish to gain muscle need to consume a greater percentage of protein, whereas athletes who wish to lose weight need to consume a lesser percentage of protein. |
| true | You do not have to be worried about complementing amino acids all the time because the body has a pool of amino acids; therefore, if one meal is deficient in amino acids, it can be made up from the body’s own stores. |
| true | The limiting factor for muscle mass gains in vegetarians and non-vegetarians appears to be calorie, not protein, intake. |
| true | Young athletes should consume more protein relative to their body weight than adult athletes due to their growth and development needs. |
| false | Iron-deficiency anemia is more common in vegetarians than meat eaters. |
| true | Fat is the most concentrated form of energy, providing the body with more than twice as much energy as carbohydrate or protein, as well as more than alcohol. |
| true | As we get older, our perception of thirst decreases, therefore it may be a good idea to drink according to a planned schedule rather than relying totally on thirst. |
| false | Protein supplements, such as protein shakes and bars, may be beneficial for children. |
| true | Chronically low-fat diets often result in low calorie and low nutrient intakes overall. |
| false | It is generally recommended that athletes under the age of 18 use creatine, a supplement that is key to muscle mass gain. |
| true | Beetroot juice increases the amount of nitrate in the blood. |
| false | Studies show that low-carbohydrate diets are better than low-fat diets for weight loss. |
| false | Studies suggest that during exercise, children use relatively more carbohydrate and less fat than adolescents or adults. |
| true | Iron losses may occur during exercise that involves ‘pounding of the feet’, such as running, aerobics and step aerobics. |
| false | There is no specific fat intake recommendation for athletes; however, it’s recommended that they follow the public health guidelines of less than 25% of daily energy intake. |
| false | In the week before competition, the goal of competition nutrition is to focus on training the body to burn more fat as fuel. |
| true | Requirements for B vitamins ((thiamin (B1), riboflavin (B2) and niacin (B3)) are based on the amount of CHO and calories consumed; therefore, athletes need more than sedentary people. |
| true | Studies and surveys show us that athletes do not generally consume a well-balanced diet, with more female than male athletes having low intakes of certain minerals and vitamins. |
| true | Increasing the percentage of fat in the diet to 50% of energy has not been shown to have an adverse effect on blood fats or cardiovascular risk. |
| a. Endurance events lasting less than 90 minutes
b. Events where the competition schedule includes multiple heats in one day
c. Weekly events (recurrent weekly events)
d. All of the above | Which type of event would most likely benefit from high-carbohydrate intake 2-3 days prior to the event? |
| a. As much as possible
b. Enough to replace the weight lost during exercise
c. According to thirst
d. At a rate of 750 ml to 1400 ml/hour | How much should an athlete drink during exercise? |
| a. 10%
b. 20%
c. 30%
d. 40% | On average, protein comprises what percentage of body weight? |
| a. drink only water as needed according to thirst
b. swill or rinse a carbohydrate drink for 5-10 seconds every 30 minutes
c. consume 30-60 g carbohydrate/
d. consume up to 90 g carbohydrate/hour | For exercise lasting 1-2 1/2 hours, the consensus recommendation is to _______________. |
| a. Underwater weighing
b. BOD POD (air displacement plethysmography)
c. Bioelectrical impedance analysis
d. Dual energy X-ray absorptiometry | What is the most accurate way to measure body fat? |
| a. By increasing the number of fat-oxidizing enzymes
b. By increasing blood capillaries serving the muscle
c. By increasing the number of mitochondria
d. All of the above | As one trains, how do muscles adapt to improve performance and the ability to use fat as fuel? |
| a. The more you weigh, the higher your RMR.
b. The most important factor that determines your resting metabolic rate (RMR) is the amount of fat mass you have.
c. Genetics affects RMR – some people are born with higher RMRs than others.
d. Cutting calories below your maintenance calorie intake causes your RMR to slow down | Which one of the following statements regarding resting metabolic rate (RMR) is FALSE |
| a. 400 g (or 1600 kcal)
b. 500 g (or 2000 kcal)
c. 600 g (or 2400 kcal)
d. 700 g (or 2800 kcal) | What are the total glycogen stores in the average body? |
| a. Set realistic goals, monitor progress, cut calorie intake by 20%, match carbohydrate intake to training load, eat more fibre and don’t ban food.
b. Set realistic goals, monitor progress, cut calorie intake by 15%, match carbohydrate intake to training load, eat more fibre and don’t ban food.
c. Set realistic goals, monitor progress, eat a low-fat diet, match carbohydrate intake to training load, eat more fibre and don’t ban food.
d. Set realistic goals, monitor progress, eat a low-carbohydrate diet, match carbohydrate intake to training load, eat more fibre and don’t ban food. | An effective weight loss strategy is to _____________. |
| a. you are exercising at a high intensity for 3 hours or longer.
b. you are exercising at a low intensity for 3 hours or longer.
c. you are exercising at a high intensity for 1 hour or less.
d. you are exercising at a low intensity for 1 hour or less. | Multiple transportable carbohydrate drinks are appropriate only if: |
| a. A chronically low carbohydrate diet
b. Training after an overnight fast
c. Training twice a day
d. All of the above | What are some ‘Train Low’ protocols? |
| a. A high-fat diet to train the body to burn more fat as fuel
b. A high-carbohydrate diet to replenish muscle glycogen stores
c. A low-carbohydrate diet to help the body become more metabolically efficient
d. A high-protein diet to ensure good recovery and muscle building | For most athletes, scientists recommend consuming what type of diet? |
| a. you are eating a restricted diet (low calorie, particularly lower than 1500 kcal a day).
b. you are a vegan.
c. you eat out a lot/rely on fast foods.
d. all of the above are true. | Supplements are not a substitute for poor or lazy eating habits, but as a temporary measure, you may benefit from taking supplements if: |
| a. 4
b. 7
c. 9
d. 11 | Carbohydrates provide ____________ kcal of energy when broken down in the body. |
| a. A term used to describe an athlete who chronically consumes a low calorie diet.
b. Another name for Female Athlete Triad, a syndrome including disordered eating, amenorrhea and low bone mineral density.
c. Refers to impaired physiological function, including metabolic rate, menstrual function, bone health, immunity, protein synthesis and cardiovascular health causes by energy deficiency in male and female athletes.
d. Represents a trend increasingly found in both female and male athletes who restrict calories resulting in iron deficiency and an impaired immune system. | What is relative energy deficiency in sport (RED-S)? |
| a. those who train mainly indoors or get little sun exposure.
b. those with dark skin.
c. older athletes.
d. all of the above | Athletes who may be at risk of a vitamin D deficiency include: |
| a. Creatine combines with phosphorous to form phosphocreatine (PC) and is stored in muscle cells.
b. Creatine supplements most benefit athletes whose training involves repeated high-intensity sets.
c. Creatine uptake is greater immediately after exercise.
d. Creatine citrate is the most concentrated form available commercially and the least expensive. | Which one of the following statements is FALSE? |
| a. From the gut (e.g. the drink) to the gut cells and bloodstream (net water absorption)
b. From the bloodstream and gut cells into the gut (net secretion)
c. It won’t move in either direction.
d. It will move in both directions. | Which direction will the fluid move if you consume a drink with a relatively low osmolality? |
| a. It decreases muscle carnosine levels.
b. It raises the muscles’ buffering capacity, increasing their ability to tolerate high-intensity exercise for longer.
c. It dilates blood vessels, aiding the delivery of oxygen and nutrients to the muscles during exercise.
d. All of the above. | What are the effects of beta-alanine? |
| a. Enhance the storage and burning of intramuscular fat
b. Facilitate fast and effective weight loss
c. Improve training capacity and enhance performance
d. All of the above | What are the benefits of low-carbohydrate diets? |
