Nancy Clark’s Sports Nutrition Guidebook, 6th Edition

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Exam Questions
1. ________________ fuel your muscles, protect against needless muscular fatigue, and reduce problems with constipation if they're fiber rich.
- A. Vitamins, minerals, and dairy
- B. Low fat dairy
- C. Unrefined grains (carbohydrates)
- D. Fats
2. An estimated _____ to _____ percent of female athletes and up to _____ percent of male athletes struggle with food, depending on their sport.
- A. 5. 35, 19
- B. 6, 45, 19
- C. 7, 55, 20
- D. 8, 65, 20
3. Grains account for about ________ percent of the energy consumed in the United States, but unfortunately more than half are highly processed, refined foods.
- A. 10
- B. 15
- C. 20
- D. 25
4. Depleted liver glycogen is also known as __________.
- A. hitting the wall.
- B. lactate threshold
- C. bonking
- D. hitting your threshold.
5. Research suggests that eating nuts can reduce the risk of type 2 diabetes by about _____ percent.
- A. 25
- B. 30
- C. 35
- D. 40
6. The U.S. Environmental Protection Agency (EPA) recommends choosing organic when purchasing
- A. all fruits and vegetables.
- B. fruits and vegetables with the highest amounts of pesticide residue.
- C. locally grown fruits and vegetables.
- D. fruits and vegetables with nonedible skins.
7. In order to avoid amenorrhea, a woman's body requires at least _____ calories per pound of lean body mass.
- A. 7.5
- B 9.5
- C. 11.5
- D. 13.5
8. Milk is one of the best sources of ____________, a vitamin that helps convert the food you eat into energy.
- A. vitamin C
- B. zinc
- C. riboflavin
- D. vitamin B-12
9. Carrots, spinach, sweet potatoes, kale, apricots, and cantaloupe are some of the best sources of
- A. carotenoids.
- B. vitamin C.
- C. vitamin E.
- D. selenium
10. What percent of Americans ingest more than 1,000 milligrams of caffeine per day?
- A. 5
- B. 8
- C. 10
- D. 12
11. Most adults reach peak bone density between the ages of _____ and _____.
- A. 20, 25
- B. 25, 30
- C. 30, 35
- D. 35, 40
12. According to the 1950 study on starvation at the University of Minnesota, participants' basal metabolic rates dropped by _____ percent throughout the duration of the semistarvation diet.
- A. 10
- B. 20
- C. 30
- D. 40
13. _____ is the key amino acid that "turns on" the muscle building process
- A. Lysine
- B. Leucine
- C. Threonine
- D. Tryptophan
14. The 2015-2020 Dietary Guidelines for Americans recommend that less than 10 percent of total calories come from
- A. carbohydrates.
- B. protein.
- C. unsaturated fat.
- D. saturated fat.
15. The American Heart Association suggests a limit of 100 calories of sugar for women and 150 calories of sugar for men, equivalent to the amount found in _____ to _____ ounces of a sport drink.
- A. 16, 24
- B. 24, 36
- C. 36, 48
- D. 48, 64
16. _____, found in some packaged foods, drugs, and industrial products, are chemical compounds that may contribute to more and bigger fat cells.
- A. Amino acids
- B. Carcinogens
- C. Carotenoids
- D. Obesogens
17. The American Heart Association recommends eating at least _____ ounces of oily fish per week to reduce the risk of heart disease
- A. 5
- B. 7
- C. 9
- D. 11
18. About _____ of the calories consumed by the average (lightly active) person support he resting metabolic rate.
- A. 1/3
- B. 1/2
- C. 2/3
- D. 3/4
19. Which protein source may guard against not only heart disease but also hypertension, cancer, arthritis, and asthma?
- A. Lean Beef
- B. Fish
- C. Pork
- D. Chicken
20. The regular consumption of certain types of fish may cause _______________ to accumulate in your body and create health problems (numbness and tingling in the hands and feet, fatigue, muscle pain).
- A. mercury
- B. total cholesterol
- C. iron
- D. saturated fat
21. A pound of sweat contains 80 to 100 milligrams of _____ and 400 to 700 milligrams of _____.
- A. potassium, sodium
- B. sodium, potassium
- C. sodium, chloride
- D. chloride, potassium
22. _________, _________, and _________ are all predisposing factors that can sometimes cause high blood pressure in spite of all your good health habits.
- A. Genetics, age, income
- B. Genetics, income, and family history
- C. Genetics, age, and race
- D. Age, family history, and income
23. The typical 25- to 40-year-old woman consumes _____ the recommended intake of calcium.
- A. one-half
- B. two-thirds
- C. three-fourths
- D. more than
24. Table sugar, milk sugar, corn syrup and honey are common examples of
- A. monosaccharides.
- B. disaccharides.
- C. complex carbohydrates.
- D. starches.
25. A target dose of _____ to _____ milligrams of caffeine per pound may enhance exercise performance.
- A. 0.5, 2
- B. 1, 2.5
- C. 1.5, 3
- D. 3, 4.5
26. _____ is a newly recognized eating disorder and is the most common eating disorder in the United States.
- A. Anorexia
- B. Bulimia
- C. Overexercising
- D. Binge eating disorder
27. Which of the following is the result of the body's inability to produce adequate insulin to carry blood sugar into the cells?
- A. Insulin-dependent diabetes
- B. Type 2 diabetes
- C. Hypertension
- D. Cardiovascular disease
28. A green banana with some yellow is roughly _____ percent sugar, whereas a spotted and speckled banana is _____ percent sugar.
- A. 7, 90
- B. 20, 60
- C. 60, 20
- D. 90, 7
29. Which healthy fat is a good source of alpha-linoleic acid (ALA)?
- A. Avocado
- B. Coconut oil
- C. Chia and flaxseed
- D. Peanut butter
30. _____ losses are higher at higher altitudes due to the low humidity
- A. Sweat
- B. Respiratory water
- C. Electrolyte
- D. Fat
31. _____________ is associated with a lower risk of certain types of birth defects.
- A. Iron-enriched cereals
- B. Calcium
- C. Folic acid
- D. Vitamin B
32. As compared to a younger athlete, older adults' muscle tissue requires a greater amount of _____ to achieve the same muscle-building effect.
- A. external load
- B. vitamins
- C. iron
- D. amino acids
33. +++++ is an obsessive-compulsive disorder in which the individual is obsessed with thoughts that they are too small and do not have enough muscle mass.
- A. Body dysmorphic disorder
- B. Muscle dysmorphia
- C. Anorexia
- D. Poor body image
34. When comparing vegetables, which of the following has the highest vitamin C content?
- A. Brussels sprouts
- B. Carrots
- C. Kale
- D. Spinach
35. When selecting a sports drink, it is good to look for one with 50 to 70 calories of carbohydrates and 110 to 170 milligrams of
- A. caffeine.
- B. ginseng.
- C. calcium.
- D. sodium.
36. Salad made with spinach has _______ times the vitamin C as one made with iceberg lettuce.
- A. four
- B. five
- C. six
- D. seven
37. Which of the following vegetables is the richest in potassium?
- A. Potato
- B. Spinach
- C. Sweet potato
- D. Tomato
38. Which of the following foods provides the best source of fiber?
- A. Fruits
- B. Vegetables
- C. Bran cereals
- D. Refined bread
39. During the night, _____, which acts to regulate blood sugar levels, are depleted.
- A. muscle glycogen stores
- B. liver glycogen stores
- C. muscle amino acids
- D. fat stores
40. One skill that enhances ability to eat appropriate food portions is to
- A. pre-portion meals.
- B. eat more mindfully.
- C. eat more quickly.
- D. eat more protein.
41. Which of the following fruits is the best source of vitamin A?
- A. Cantaloupe
- B. Dates
- C. Kiwi
- D. Peach
42. The best exercise enhancer is _____ consumed as the foundation of each meal
- A. Caffeine
- B. Carbohydrate
- C. Fat
- D. Protein
43. _____ contain components that interact in highly complex ways to synergistically benefit overall health.
- A. Erogenic aids
- B. Multivitamin supplements
- C. Natural foods
- D. Organic protein powders
44. Glucose, fructose, and galactose are all
- A. disaccharides.
- B. monosaccharides.
- C. polysaccharides.
- D. polyunsaturated fats.
45. Mushrooms that have been exposed to the sun are a source of
- A. vitamin C.
- B. vitamin D.
- C. iron.
- D. calcium.
46. In the general population, individuals with a body mass index (BMI) of greater than _____ are considered to have excess body fat.
- A. 20
- B. 25
- C. 30
- D. 35
47. Maltodextrins are chains of about ________ glucose molecules.
- A. two
- B. three
- C. four
- D. five
48. If significantly fat, a target weight loss is _____ to _____ percent of current weight.
- A. 5, 10
- B. 10, 15
- C. 15, 20
- D. 20, 25
49. Most children can meet their nutrient needs within _____ to _____ calories if they eat a variety of wholesome foods.
- A. 800, 1000
- B. 1000, 1200
- C. 1200, 1500
- D. 1500, 1800
50. ____________ is based on how 50 grams of carbohydrate in a food will affect blood sugar levels after an overnight fast.
- A. Type 2 diabetes
- B. Exercise endurance
- C. The glycemic index
- D. Classification of carbohydrate
51. Apples, yogurt, lentils, and beans are all _____ glycemic-index foods that provide a ______ release of glucose into the bloodstream.
- A. low, slow
- B. low, fast
- C. high, slow
- D. high, fast
52. For sustained energy during a moderate to high intensity endurance event lasting longer than 2.5 hours, it is recommended to refuel with _____ to _____ calories of carbohydrate per hour after the first hour.
- A. 120, 240
- B. 240, 360
- C. 360, 480
- D. 480, 600
53. The _____ is a tool that may aid in getting in touch with intuitive eating, or eating like a child.
- A. intermittent fasting diet
- B. healing mantras
- C. hunger scale
- D. low-glycemic index diet
54. Recommendations for athletes with weight limits include consuming at least 15 to 25 percent of their calories from
- A. complex carbohydrates.
- B. simple carbohydrates.
- C. plant-based protein.
- D. healthy fats.
55. Loss of appetite, weight loss, insomnia, frequent colds or infections, and muscle or joint pain are all symptoms of
- A. infection.
- B. overtraining.
- C. inadequate nutritoin.
- D. food allergies.
56. Sweat losses of more than _____ percent of body weight affect mental performance and physical ability.
- A. 1
- B. 2
- C. 3
- D. 4
57. _____ to _____ grams of post-exercise protein maximally stimulates muscular growth.
- A. 10, 15
- B. 15, 20
- C. 20, 25
- D. 25, 30
58. "I'm not hungry", "I don't have time", and "It makes me hungrier throughout the day" are all common excuses why individuals don't eat
- A. breakfast.
- B. snacks.
- C. carbohydrates.
- D. grains.
59. In order to absorb the same amount of calcium one would obtain from one glass of milk, _____ cups of unfortified soy milk would need to be consumed.
- A. 5
- B. 10
- C. 15
- D. 30
60. The liver breaks down alcohol at about _____ ounces per hour.
- A. 2
- B. 4
- C. 6
- D. 8
61. The overall warming effect of food is known as
- A. metabolism.
- B. digestion.
- C. thermogenesis.
- D. glycolysis.
62. Whereas untrained muscle contains roughly 13 grams of carbohydrate per 100 grams of tissue; trained, carbohydrate-loaded tissue can hold up to _____ grams per 100 grams.
- A. 15-20
- B. 25-30
- C. 35-40
- D. 45-50
63. _____ is found in most whole foods and aids in lowering blood pressure.
- A. Sodium
- B. Potassium
- C. Calcium
- D. Magnesium
64. _____ may prevent both hunger sensations as well as cravings for sweets.
- A. Snacks
- B. Supplements
- C. Sugar
- D. Simple carbohydrates
65. Which of the following provides the most amount of vitamin A?
- A. Asparagus
- B. Broccoli
- C. Kale
- D. Spinach
66. An estimated 10 to 20 percent of Americans suffer from
- A. hyponatremia.
- B. irritable bowel syndrome.
- C. amenorrhea.
- D. obesity.
67. Refueling with carbohydrate plus protein is beneficial as carbohydrate stimulates the release of _____, that helps to build muscle and transport carbohydrate into the muscle to replenish depleted stores.
- A. corisol
- B. leptin
- C. grehlin
- D. insulin
68. _____ is not an essential nutrient, as our bodies can make it from the dietary fat and protein that we eat or by breaking down muscle and adipose tissue
- A. Leucine
- B. Sugar
- C. Iron
- D. Calcium
69. One gram of alcohol supplies _____ calories
- A. 4
- B. 7
- C. 9
- D. 11
70. Two slices of frozen pizza provide approximately _____ grams of carbohydrate
- A. 15
- B. 25
- C. 35
- D. 45
71. An estimated _____ percent of individuals who have had bariatric surgery become "highly active" post-surgery.
- A. 6
- B. 8
- C. 12
- D. 14
72. When looking for ways to gain weight healthfully, a bedtime bowl of cottage cheese can provide an additional _____ grams of protein
- A. 10
- B. 15
- C. 30
- D. 45
73. _____ gives plants their structure, absorbs water, increases fecal bulk, and makes stools easier to pass
- A. Soluble fiber
- B. Insoluble fiber
- C. Starch
- D. Pectin
74. The 100 trillion bacteria living in the gut that send signals tot eh brain and affect mood, immune system, and weight are known as
- A. mushrooms.
- B. maltodextrins.
- C. microbiome.
- D. monosaccharides.
75. Which of the following minerals plays an essential role in muscle contractions?
- A. Sodium
- B. Calcium
- C. Magnesium
- D. Potassium
76. _____ are a nutrient-dense source of high-quality protein and offer beneficial carotenoids that protect against age-related macular degeneration and cataracts.
- A. Fish
- B. Nuts
- C. Eggs
- D. Legumes
77. Which of the following fruits provides the most fiber?
- A. Pear
- B. Apple
- C. Orange
- D. Banana
78. For individuals who participate in a moderate amount of exercise, around one hour per day, a carbohydrate intake of _____ to _____ grams per kilogram of body weight is recommended per day.
- A. 3, 5
- B. 5, 7
- C. 6, 10
- D. 8, 12
79. In comparison to Powerade, low-fat milk as a recovery fluid provides nearly _____ times the sodium and _____ times the potassium
- A. 2, 5
- B. 2, 10
- C. 5, 2
- D. 10, 2
80. Studies suggest that _____ can improve performance in events that last 12 to 40 minutes by 1 to 3 percent and with long, slow exercise it can improve time to exhaustion by 4 to 25 percent.
- A. dietary nitrate
- B. beta-alanine
- C. sodium bicarbonate
- D. caffeine
81. Which of the following occurs when blood sodium levels become abnormally low?
- A. Dysmorphia
- B. Anorexia
- C. Echinacea
- D. Hyponatremia
82. The _____ was originally developed to help people with diabetes regulate their blood glucose levels
- A. ketogenic diet
- B. low-carbohydrate diet
- C. glycemic index
- D. Nutrition Facts label
83. The best way to deal with weight loss is
- A. the ketogenic diet.
- B. reducing fat intake to less than 10% or total calories.
- C. restricting intake to less than 1000 calories per day.
- D. to not gain weight in the first place.
84. Consuming preexercise _____ can reduce the muscle breakdown that happens during exercise.
- A. carbohydrate
- B. protein
- C. fat
- D. supplements
85. Which of the following is the most accurate of affordable ways for consumers to measure body fat?
- A. Skinfold calipers
- B. Body mass index (BMI)
- C. Bioelectrical impedance analysis
- D. Air displacement
86. Theoretically, how many additional calories would you need to consume per day to gain 1 pound of body weight per week?
- A. 300
- B. 400
- C. 500
- D. 600
87. _____ is an important source of fuel for immune cells and is involved in healing wounds, boosting the immune system, fighting infection, and decreasing illness.
- A. Echinacea
- B. Glutamine
- C. Vitamin E
- D. Probiotics
88. Which of the following commonly eaten foods provides the most protein?
- A. 2 ounces of pasta
- B. 1 egg white
- C. 1 ounce of nuts
- D. 1/2 cup cooked beets
89. Too little _____ can negatively impact one's ability to stop eating and thus lose weight
- A. sugar
- B. planning
- C. fat
- D. sleep
90. About _____ to _____ percent of weight loss relates to loss of muscle, not just fat.
- A. 5, 10
- B. 15, 20
- C. 25, 30
- D. 35, 40
91. Preoccupation with food is a signal of
- A. overtraining.
- B. organization.
- C. obsession.
- D. hunger.
92. Which of the following is the best source of folate?
- A. 1 packet instant oatmeal
- B. 1/2 cup cooked lentils
- C. 1/2 medium avocado
- D. 1 large egg
93. During hard exercise, muscles can generate _____ times more heat than when at rest.
- A. 5
- B. 10
- C. 15
- D. 20
94. Which of the following energy bars provides the most fiber?
- A. FIber One Chewy
- B. Gnu Flavor and Fiber
- C. Oatmega
- D. Quest
95. Some research indicates that compounds found in curcumin, garlic, cocoa and green tea may reduce
- A. weight gain.
- B. recover time.
- C. inflammation.
- D. stress.
96. An athlete experiencing amenorrhea due to anorexia may be losing bone density at a rate of _____ percent a year
- A. 1.5
- B. 2.5
- C. 3.5
- D. 4.5
97. Participants in which sport report the most gastrointestinal problems?
- A. Cycling
- B. Skiing
- C. Swimming
- D. Running
98. The recommended iron intake for men is _____ milligrams; for women before menopause it is _____ milligrams.
- A. 8, 8
- B. 8, 18
- C. 18, 8
- D. 18, 18
99. Which of the following is the best source of iron?
- A. 4 ounces of beef
- B. 3 ounces of prune juice
- C. 1 cup refried beans
- D. 1 cup Cream of Wheat
100. The 2015-2020 Dietary Guidelines for Americans recommend that added sugars should be limited to _____ percent of total calories.
- A. 10
- B. 15
- C. 20
- D. 25
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