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Nutrition for Sport Exercise and Health
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Test Bank For Nutrition for Sport Exercise and Health1st Edition By Marie Spano
What are the functions of CHO in the body? - ANSWER: - main source of energy,
especially during high intensity exercise
- proteins sparing, especially during starvation, decreased energy, CHO diets and
strenuous exercise
- metabolic primer for fats
- fuel for the CNS - the brain uses blood glucose almost exclusively as fuel
What influences the glycaemic index? - ANSWER: - particle size
- degree of cooking/processing
- ripeness of the fruit
- presence of fat or protein
What are some examples of high GI foods? - ANSWER: GI greater than 70. Weetbix,
cornflakes, glucose, sports drink, honey, white bread, bake potato, watermelon
What are some examples of moderate GI foods? - ANSWER: GI between 50 - 70.
Wholemeal bread, soft drink, brown/white rice, ice cream, ripe banana, mangoes,
orange juice
What are some examples of low GI foods? - ANSWER: GI less than 50. Porridge,
multigrain bread, All Bran, milk, flavoured yoghurt, chocolate, unripe banana, pasta,
baked beans, red lentils, apple
How many amino acids are there? How many are essential & non-essential? -
ANSWER: Total 20; 9 essential, 11 non-essential
What are the branched-chain amino acids? - ANSWER: Leucine, valine and isoleucine
What are the functions of protein in the body? - ANSWER: - are the building blocks
for synthesising tissue e.g. skeletal muscle, connective tissue etc.
- are used for energy production (5-10%)
What are the protein requirements for sedentary men & women? - ANSWER: 0.8 - 1
g/kg BW/d
What are the protein requirements for elite male endurance atheletes? - ANSWER:
1.6 g/kg BW/d
What are the protein requirements for moderate-intensity endurance atheletes? -
ANSWER: 1.2 g/kg BW/d
, What are the protein requirements for recreational endurance athletes? - ANSWER:
0.8 - 1 g/kg BW/d
What are the protein requirements for football and other power sports? - ANSWER:
1.4 - 1.7 g/kg BW/d
What are the protein requirements for resistance athletes (early training)? -
ANSWER: 1.5 - 1.7 g/kg BW/d
What are the protein requirements for resistance athletes (steady state)? - ANSWER:
1.0 - 1.2 g/kg BW/d
Are the protein requirements for female athletes higher or lower and by what
percentage? - ANSWER: Lower than men by approximately 15%.
What are the substrates used in the long-term, short-term and immediate energy
systems? - ANSWER: Long-term = aerobic metabolism of fats and CHO
Short-term = anaerobic metabolism of glycogen and blood glucose
Immediate-term = ATP/Pr
What is the major source of carbohydrates in the body? - ANSWER: Muscle glycogen
What is the major source of fat in the body? - ANSWER: Subcutaneous fat
What is an complete protein? - ANSWER: A protein source that contains all of the
essential amino acids in the right quantities and correct ratio to maintain nitrogen
balance and allow tissue growth and repair
Give an example of a complete protein, incomplete protein and complementary
protein food sources. - ANSWER: Complete protein - beef
Incomplete protein - kidney beans
Complementary protein - Rice dish with beans (legume)
When protein is broken down to amino acids, what are 3 functions the amino acids
are then used for? - ANSWER: 1. re-utilised for new muscle protein synthesis (MPS)
2. exported to the cell to sustain other functions
3. transaminated and used as a source of fuel
When does muscle hypertrophy occur? - ANSWER: When muscle synthesis is greater
than muscle breakdown
What is the equation for net protein balance? - ANSWER: net protein balance =
muscle protein synthesis (MPS) - muscle protein breakdown (MPB)
A net gain of new muscle proteins achieves two different things. They are: -
ANSWER: 1. Increase in mitochondrial mass (especially in endurance training)
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