XNB277 Final exam Questions With Complete Solutions
<___g/kg CHO/d is recommended for 2-5 days pre weigh-in
Correct Answers 50
AA use is decreased when... Correct Answers CHO is
consumed during exercise
AA use is increased when... Correct Answers There is low
muscle glycogen availability, greater exercise intensity /duration
and a high protein diet (i.e., >1.8g/kg)
AA's are decayed in _______________ training Correct
Answers endurance
AA's are recycled in _______________ training Correct
Answers resistance
Are micronutrient requirements higher in athletes? Correct
Answers No (except iron if deficiency is found)
Are the NRV's appropriate for athletes to use? Correct Answers
Yes
Dietary approaches to facilitate fat loss Correct Answers
decrease intake of energy dense foods (i.e., increased F&V
intake)
nutrient timing (better weight loss with more energy consumed
at the start of the day)
increase protein intake to increase satiety
increased dietary fibre
,Does >10% CHO make dehydration better or worse? Correct
Answers Worse
Does protein ingestion during exercise decrease the use of
internal AA's as a fuel source? Correct Answers Yes
Does severe energy restriction increase or decrease RMR?
Correct Answers decrease
Does training with low CHO availability ensure increased
response to CHO during competition? Correct Answers no
Extra AA's are used at substrates for ______________________
Correct Answers gluconeogensis
How do you manage GI distress post weigh-in? Correct
Answers <10% [CHO] fluids
reintroduce fibre and fat slowly (potentially leave until after
comp depending on timeline)
How does alcohol exacerbate soft tissue injuries? Correct
Answers Vasodilation
How does LEA contribute to bone demineralisation? Correct
Answers Blood calcium is regulated by hormonal control. If
hormones are altered due to inadequate EI, it causes a negative
calcium balance which results in bone demineralisation
How long before weigh-in should fibre be decreased? Correct
Answers 2-3 days
, How long before weigh-in should salt restriction be
implemented? Correct Answers 3-5 days
How long does it take for muscle glycogen stores to be
normalised in the absence of muscle damage? Correct Answers
24hrs
How long is the "washout period" of creatine (saturated muscle
takes _________ to return to baseline levels) Correct Answers 4
weeks
How much CHO should be consumed post-exercise? Correct
Answers 1-1.2g/kg (in a series of snacks rather than 1 large
meal)
How much CHO should be ingested per/hr in exercise <2hrs?
Correct Answers <60g/hr from single or multiple transportable
CHOs
How much CHO should be ingested per/hr in exercise >2-3hrs?
Correct Answers 60g/hr
How much CHO should be ingested per/hr in exercise >3hrs?
Correct Answers 90g/hr
If bone resorption > formation it will result in... Correct
Answers bone loss and increased injury risk/osteoporosis
<___g/kg CHO/d is recommended for 2-5 days pre weigh-in
Correct Answers 50
AA use is decreased when... Correct Answers CHO is
consumed during exercise
AA use is increased when... Correct Answers There is low
muscle glycogen availability, greater exercise intensity /duration
and a high protein diet (i.e., >1.8g/kg)
AA's are decayed in _______________ training Correct
Answers endurance
AA's are recycled in _______________ training Correct
Answers resistance
Are micronutrient requirements higher in athletes? Correct
Answers No (except iron if deficiency is found)
Are the NRV's appropriate for athletes to use? Correct Answers
Yes
Dietary approaches to facilitate fat loss Correct Answers
decrease intake of energy dense foods (i.e., increased F&V
intake)
nutrient timing (better weight loss with more energy consumed
at the start of the day)
increase protein intake to increase satiety
increased dietary fibre
,Does >10% CHO make dehydration better or worse? Correct
Answers Worse
Does protein ingestion during exercise decrease the use of
internal AA's as a fuel source? Correct Answers Yes
Does severe energy restriction increase or decrease RMR?
Correct Answers decrease
Does training with low CHO availability ensure increased
response to CHO during competition? Correct Answers no
Extra AA's are used at substrates for ______________________
Correct Answers gluconeogensis
How do you manage GI distress post weigh-in? Correct
Answers <10% [CHO] fluids
reintroduce fibre and fat slowly (potentially leave until after
comp depending on timeline)
How does alcohol exacerbate soft tissue injuries? Correct
Answers Vasodilation
How does LEA contribute to bone demineralisation? Correct
Answers Blood calcium is regulated by hormonal control. If
hormones are altered due to inadequate EI, it causes a negative
calcium balance which results in bone demineralisation
How long before weigh-in should fibre be decreased? Correct
Answers 2-3 days
, How long before weigh-in should salt restriction be
implemented? Correct Answers 3-5 days
How long does it take for muscle glycogen stores to be
normalised in the absence of muscle damage? Correct Answers
24hrs
How long is the "washout period" of creatine (saturated muscle
takes _________ to return to baseline levels) Correct Answers 4
weeks
How much CHO should be consumed post-exercise? Correct
Answers 1-1.2g/kg (in a series of snacks rather than 1 large
meal)
How much CHO should be ingested per/hr in exercise <2hrs?
Correct Answers <60g/hr from single or multiple transportable
CHOs
How much CHO should be ingested per/hr in exercise >2-3hrs?
Correct Answers 60g/hr
How much CHO should be ingested per/hr in exercise >3hrs?
Correct Answers 90g/hr
If bone resorption > formation it will result in... Correct
Answers bone loss and increased injury risk/osteoporosis
