NCSF SNS: MACRONUTRIENTS EXAM
UESTIONS AND ANSWERS
The duration and intensity of an early morning training session must reflect the
possibility of low liver glycogen and blood glucose due to the subsequent overnight fast
and carbohydrate needs of the ________. - Correct Answers -Brain
The human body usually stores approximately _________ grams of glycogen in the liver
and muscles of the body. - Correct Answers -300-400
What hormone stimulates the breakdown of liver glycogen and release of glucose into
circulation as needed for energy? - Correct Answers -Glucagon
Identify two anabolic hormones that impact blood glucose regulation and the total
content in circulation. - Correct Answers -Insulin and Growth Hormone
___________________ occurs when glucose concentrations drop below a critical level
where the metabolic demands of the brain are not met. - Correct Answers -
Hypoglycemia
Cite three common symptoms of hypoglycemia. - Correct Answers -Dizziness, nausea,
reduced mental alertness, diminished motor skills, increased heart rate and excessive
hunger
The __________________ is a measure used to identify the blood glucose and insulin
responses to a standard amount of food (generally 50g or 100g). - Correct Answers -
Glycemic Index
Ingestion of carbohydrates in the final 30-45 minutes before exercise can result in a
large rise in plasma glucose and insulin; resulting in an undesirable response known as
_____________________. - Correct Answers -Reactive hypoglycemia
Ingestion of about ____ grams of carbohydrate every hour appears optimal for
improving endurance capacity and performance during a race. - Correct Answers -70
Identify two reasons why appropriate carbohydrate intake during a prolonged endurance
race will improve performance. - Correct Answers -Maintenance of blood glucose,
greater rate of carbohydrate use as a fuel, glycogen sparing in the liver, possible
, promotion of glycogen synthesis, positive effects on motor skill execution, and
protection against central nervous system fatigue
Proper carbohydrate loading can increase time-to-exhaustion in an endurance race by
an average of ____%. - Correct Answers -20%
Dehydration, hot and/or humid environments, obesity, and low physical fitness may
independently or collectively increase the risk for ______________. - Correct Answers -
Heat Injury
What supplement can be used to potentially hyper-hydrate an athlete prior to training in
the heat if properly added to pre-exercise beverages? - Correct Answers -Glycerol
It is very difficult to maintain optimal hydration during a strenuous race in a hot and
humid environment because sweating rates can reach _________ per hour, and most
athletes can only handle about 1 liter of fluid in the same period without experiencing
notable discomfort. - Correct Answers -2-3 liters
‘
The disadvantages of the classical supercompensation method for carbohydrate loading
are most associated with ______________ depletion - Correct Answers -Glycogen
Approximately how much carbohydrate (in grams) should be consumed in a final meal
consumed 3-5 hours before a major endurance event? - Correct Answers -140-330
grams
Carbohydrates and protein should be included in a post-exercise meal at a ratio of
approximately _____ to help maximize glycogen restoration. - Correct Answers -3:1
Identify two forms of simple carbohydrates which are optimal for use in sport beverages
during prolonged training or competition. - Correct Answers -Glucose, sucrose, maltose
and maltodextrins
Optimal daily recovery from moderate-to-heavy endurance training requires
carbohydrate intake of ___-___ grams per kilogram of body weight to ensure glycogen
storage maintenance. - Correct Answers -7-12
Energy from fat used during exercise can come from __________ stored in adipose
tissue as well as circulating fatty acids. - Correct Answers -Triglycerides
Identify a source of carbohydrates suitable for consumption every hour during an
endurance race due to an optimal quantity and type of energy provision. - Correct
Answers -One liter of a well-designed sports drink, 1.5 sport energy bars, 3 medium
bananas or about 3 energy gels
UESTIONS AND ANSWERS
The duration and intensity of an early morning training session must reflect the
possibility of low liver glycogen and blood glucose due to the subsequent overnight fast
and carbohydrate needs of the ________. - Correct Answers -Brain
The human body usually stores approximately _________ grams of glycogen in the liver
and muscles of the body. - Correct Answers -300-400
What hormone stimulates the breakdown of liver glycogen and release of glucose into
circulation as needed for energy? - Correct Answers -Glucagon
Identify two anabolic hormones that impact blood glucose regulation and the total
content in circulation. - Correct Answers -Insulin and Growth Hormone
___________________ occurs when glucose concentrations drop below a critical level
where the metabolic demands of the brain are not met. - Correct Answers -
Hypoglycemia
Cite three common symptoms of hypoglycemia. - Correct Answers -Dizziness, nausea,
reduced mental alertness, diminished motor skills, increased heart rate and excessive
hunger
The __________________ is a measure used to identify the blood glucose and insulin
responses to a standard amount of food (generally 50g or 100g). - Correct Answers -
Glycemic Index
Ingestion of carbohydrates in the final 30-45 minutes before exercise can result in a
large rise in plasma glucose and insulin; resulting in an undesirable response known as
_____________________. - Correct Answers -Reactive hypoglycemia
Ingestion of about ____ grams of carbohydrate every hour appears optimal for
improving endurance capacity and performance during a race. - Correct Answers -70
Identify two reasons why appropriate carbohydrate intake during a prolonged endurance
race will improve performance. - Correct Answers -Maintenance of blood glucose,
greater rate of carbohydrate use as a fuel, glycogen sparing in the liver, possible
, promotion of glycogen synthesis, positive effects on motor skill execution, and
protection against central nervous system fatigue
Proper carbohydrate loading can increase time-to-exhaustion in an endurance race by
an average of ____%. - Correct Answers -20%
Dehydration, hot and/or humid environments, obesity, and low physical fitness may
independently or collectively increase the risk for ______________. - Correct Answers -
Heat Injury
What supplement can be used to potentially hyper-hydrate an athlete prior to training in
the heat if properly added to pre-exercise beverages? - Correct Answers -Glycerol
It is very difficult to maintain optimal hydration during a strenuous race in a hot and
humid environment because sweating rates can reach _________ per hour, and most
athletes can only handle about 1 liter of fluid in the same period without experiencing
notable discomfort. - Correct Answers -2-3 liters
‘
The disadvantages of the classical supercompensation method for carbohydrate loading
are most associated with ______________ depletion - Correct Answers -Glycogen
Approximately how much carbohydrate (in grams) should be consumed in a final meal
consumed 3-5 hours before a major endurance event? - Correct Answers -140-330
grams
Carbohydrates and protein should be included in a post-exercise meal at a ratio of
approximately _____ to help maximize glycogen restoration. - Correct Answers -3:1
Identify two forms of simple carbohydrates which are optimal for use in sport beverages
during prolonged training or competition. - Correct Answers -Glucose, sucrose, maltose
and maltodextrins
Optimal daily recovery from moderate-to-heavy endurance training requires
carbohydrate intake of ___-___ grams per kilogram of body weight to ensure glycogen
storage maintenance. - Correct Answers -7-12
Energy from fat used during exercise can come from __________ stored in adipose
tissue as well as circulating fatty acids. - Correct Answers -Triglycerides
Identify a source of carbohydrates suitable for consumption every hour during an
endurance race due to an optimal quantity and type of energy provision. - Correct
Answers -One liter of a well-designed sports drink, 1.5 sport energy bars, 3 medium
bananas or about 3 energy gels
