HEED 3301; UTA Exam 3 UPDATED
ACTUAL Exam Questions and CORRECT
Answers
80/20 Rule - CORRECT ANSWER - 80% of the time focus on quality food choices or
"eating for health"
20% of the time you can splurge on less nutritious foods and "eat for pleasure"
These hormones stimulate breakdown of stored fat (in adipose and muscle tissue) and CHO (both
liver and muscle glycogen) - CORRECT ANSWER - norepinephrine and epinephrine
Exercise has an ________ effect on the muscle, increasing the uptake of glucose without the
need for insulin - CORRECT ANSWER - "insulin-like"
Insulin levels ________ during exercise - CORRECT ANSWER - decrease or are
maintained at a low concentration
Carbohydrate Recommendations - CORRECT ANSWER - 3 g CHO/kg BW for athletes in
off-season & attempting to lean out
5-7 g CHO/kg BW for general training needs
7-10 g CHO/kg BW for endurance athletes
11 g CHO/kg BW for ultra-endurance athletes
High GI Foods - CORRECT ANSWER - Glucose, bread, potatoes, breakfast cereal, sports
drinks
Medium GI Foods - CORRECT ANSWER - Sucrose, soft drinks, oats, tropical fruits
Low GI Foods - CORRECT ANSWER - Fructose, milk, yogurt, lentils, pasta, nuts, apples,
oranges
, glycemic load - CORRECT ANSWER - people eat "combined meals" of meals that
contain a combination of CHO, PRO, & FAT which alters the GI of that meal and becomes the
"glycemic load"
Pre-exercise GI - CORRECT ANSWER - Low to sustain energy
During Exercise GI - CORRECT ANSWER - medium - quick energy
post exercise GI - CORRECT ANSWER - high - promote quick recovery
Protein Needs - CORRECT ANSWER - 0.8 gm/kg BW per day for sedentary individuals
1.0 gm/kg BW per day for "light exercisers"
1.2-1.4 gm/kg BW per day for those who regularly engage in endurance activities (1.5-1.75 times
the current adult RDA)
1.6-1.7 gm/kg BW per day for those who regularly engage in resistance training (2.0-2.1 times
the current adult RDA)
2.0 gm/kg BW per day for those engaging in extreme exercise & heavy weight lifting
Purpose of protein - CORRECT ANSWER - : Build/repair muscles, hair/nail growth,
boosts immunity, RBC production
How much essential fatty acids are needed - CORRECT ANSWER - Consume at least 3-
5% of dietary fat from food sources such as fish and plant oils
Consequences of low-fat diets - CORRECT ANSWER - Low-fat diets may not meet
energy demands for growth & development in young athletes
Low-fat diets over time could cause deficiencies in fat-soluble vitamins & essential fatty acids
In females, low-fat diets can contribute to menstrual dysfunction
ACTUAL Exam Questions and CORRECT
Answers
80/20 Rule - CORRECT ANSWER - 80% of the time focus on quality food choices or
"eating for health"
20% of the time you can splurge on less nutritious foods and "eat for pleasure"
These hormones stimulate breakdown of stored fat (in adipose and muscle tissue) and CHO (both
liver and muscle glycogen) - CORRECT ANSWER - norepinephrine and epinephrine
Exercise has an ________ effect on the muscle, increasing the uptake of glucose without the
need for insulin - CORRECT ANSWER - "insulin-like"
Insulin levels ________ during exercise - CORRECT ANSWER - decrease or are
maintained at a low concentration
Carbohydrate Recommendations - CORRECT ANSWER - 3 g CHO/kg BW for athletes in
off-season & attempting to lean out
5-7 g CHO/kg BW for general training needs
7-10 g CHO/kg BW for endurance athletes
11 g CHO/kg BW for ultra-endurance athletes
High GI Foods - CORRECT ANSWER - Glucose, bread, potatoes, breakfast cereal, sports
drinks
Medium GI Foods - CORRECT ANSWER - Sucrose, soft drinks, oats, tropical fruits
Low GI Foods - CORRECT ANSWER - Fructose, milk, yogurt, lentils, pasta, nuts, apples,
oranges
, glycemic load - CORRECT ANSWER - people eat "combined meals" of meals that
contain a combination of CHO, PRO, & FAT which alters the GI of that meal and becomes the
"glycemic load"
Pre-exercise GI - CORRECT ANSWER - Low to sustain energy
During Exercise GI - CORRECT ANSWER - medium - quick energy
post exercise GI - CORRECT ANSWER - high - promote quick recovery
Protein Needs - CORRECT ANSWER - 0.8 gm/kg BW per day for sedentary individuals
1.0 gm/kg BW per day for "light exercisers"
1.2-1.4 gm/kg BW per day for those who regularly engage in endurance activities (1.5-1.75 times
the current adult RDA)
1.6-1.7 gm/kg BW per day for those who regularly engage in resistance training (2.0-2.1 times
the current adult RDA)
2.0 gm/kg BW per day for those engaging in extreme exercise & heavy weight lifting
Purpose of protein - CORRECT ANSWER - : Build/repair muscles, hair/nail growth,
boosts immunity, RBC production
How much essential fatty acids are needed - CORRECT ANSWER - Consume at least 3-
5% of dietary fat from food sources such as fish and plant oils
Consequences of low-fat diets - CORRECT ANSWER - Low-fat diets may not meet
energy demands for growth & development in young athletes
Low-fat diets over time could cause deficiencies in fat-soluble vitamins & essential fatty acids
In females, low-fat diets can contribute to menstrual dysfunction
