ISSA Sports Nutrition Final Exam 2023 (Already Graded A+)

ISSA Sports Nutrition Final Exam 2023 (Already Graded A+) During a typical 6 day carb loading cycle, what percentage of total daily calories should be consumed from carbs during the final 3 days? - Answer 70% Fiber is an example of which of the following types of carbs? - Answer polysaccharides The National Research Council and Surgeon General have determined that the typical American diet is too high in complex carbs and fiber - Answer False Carb intake should normally be over 55% of the total daily caloric intake - Answer True It is more beneficial to ingest a glucose rich drink 5 minutes before a workout than 2 hours before? - Answer True Complex carbs should be eaten more than simple carbs - Answer True Polysaccharides are typically referred to as complex carbs - Answer True Fructose is becoming more popular than glucose because of its slow absorption into the blood stream, therefore minimizing rapid increases/decreases in blood sugar. - Answer True Carrots are lower on the glycemic index than ice cream - Answer False Fiber does not provide energy - Answer True When compared to protein and fat, carbs are more quickly released from the stomach to the intestines - Answer True High fructose corn syrup is the same as fructose - Answer False What type of protein makes up one third of the total body protein content? - Answer Collagen Proteins are essential for which of the following? - Answer production of hormones cell repair growth production of DNA Which of the following is NOT an example of a simple protein? - Answer phophoprotein from casein Complete proteins are said to have a high biological value- those include proteins contained in which of the following foods? - Answer A, C, and D What does PER stand for? - Answer Protein Efficiency Ratio Which of the following is an essential amino acid? - Answer A and B Which of the following is the "building blocks" of amino acids? - Answer nitrogen Research has shown that athlete engaged in daily exercise have difficulty maintaining nitrogen balance when dietary protein intake is less than __ grams/kilogram of body wight - Answer 1.5 What non-essential amino acid is most famous for its role int he stimulation of human growth hormone? - Answer L-Arginine What essential amino acid is required for proper growth and bone development? - Answer L-Lysine Athletes require two or more times the amount of protein than non athletes. - Answer True When amino acids are used for energy, they can still be utilized for building muscle tissue - Answer False Incomplete proteins are usually deficient in one or more of the essential amino acids. - Answer True PER is a method of determining protein digestibility - Answer False NPU is a method of determining the quality of protein - Answer False Proteins with high NPU values are more desirable for athletes - Answer True Nitrogen retention is the key to anabolism - Answer True L-Glutamine has an anti-catabolic function as well as being vital to the immune system - Answer True Mechanical digestion of proteins begins in the mouth during chewing - Answer True Hydroxyproline, not lactic acid, is believed to be a causative factor in post exercise DOMS - Answer True What are lipids made up of? - Answer carbon oxygen hydrogen What is the most prevalent type of lipid? - Answer triglyceride The ultimate goal for the athlete will be to keep total lipid intake below__ of total daily calories - Answer 30% Which of the following is NOT a function of lipids? - Answer None Which of the following improvements in athletic performance are believed to be due to the use of omega 3 fatty acids? - Answer faster running times higher reps reduction in muscular inflammation longer jumping distance The highest concentrations of this type of fat are found in liver, egg yolk, meats, poultry, whole milk, and cheese - Answer cholesterol What is the body's main processing center for fats? - Answer liver Which of the following is a food high in saturated fats that should be avoided or eaten infrequently? - Answer egg yolk custard whole milk products bacon Which of the following is a food low in saturated fats that should be included in a healthy diet? - Answer chicken Each gram of fat contains__kcals - Answer 9 Strength athletes use mostly glycogen stores for energy and a minor amount of body fat stores - Answer True Pork and poultry tend to be more saturated than beef - Answer False Triglcerides make up about 98% of all the fats in the diet - Answer True A diet high in essential fatty acids and low in nonessential fatty acids will increase metabolism and discourage increased body fat formation - Answer True The body needs a constant supply of cholesterol for proper health and performance - Answer True